Saturated Fat

About Saturated Fat

Saturated fats are fatty acids with no double bonds between carbon atoms, which makes fats rich in them solid or semi solid at room temperature. Common examples include palmitic acid, the most abundant saturated fatty acid in the diet, as well as stearic, myristic and lauric acids. Major sources are fatty meats, butter, cheese, cream, lard, and tropical oils such as coconut and palm oil. The body can synthesize saturated fatty acids, so they are not essential in the diet. Several saturated fatty acids, especially lauric, myristic and palmitic acids, raise blood LDL cholesterol, while stearic acid appears to have a more neutral effect. Major dietary guidelines from bodies such as the World Health Organization and the American Heart Association recommend limiting saturated fat and replacing it with unsaturated fats, which is associated with lower cardiovascular risk. Researchers continue to debate how the effects of saturated fat depend on the specific fatty acid, the food in which it occurs and what it replaces in the diet.