Saturated Fat: How Much Should I Eat Daily?

There are four different kinds of fats in the food we eat: saturated, polyunsaturated, monounsaturated and trans fatty acids. Saturated fats are typically solid at room temperature and mainly come from animal sources such as meat and dairy products.

Saturated fat raises LDL ("bad") cholesterol which can lead to heart disease, including heart attack and stroke. Foods high in saturated fat are usually high in cholesterol too, which can raise your cholesterol levels even more. Saturated fat can also increase the risk of diabetes, cancer, ovarian disorders and insulin problems.

While the U.S. Department of Agriculture (USDA) recommends consuming no more than 10 percent of your total calories> in saturated fat each day, the American Heart Association recommends limiting daily saturated fat intake to seven percent. That means if you need 2,000 calories a day, the amount of calories needed for a 150-pound woman to maintain her weight, no more than 140 to 200 calories, or 16 to 20 grams, should come from saturated fat.

Some studies show that Americans average 12 percent of their calories from saturated fat. Reducing this to 10 percent could cut cholesterol levels by two to four percent.

To keep your saturated fat low, avoid foods high in saturated fat such as whole-milk dairy products, fatty meats, red meat, tropical oils, partially hydrogenated vegetable oils, egg yolks, baked goods and fried food. Instead, choose foods that are lower in saturated fat, including fresh fruits and vegetables, whole grains, fish, fat-free or low-fat milk, lean meats and olive oil.

Once you've figured out your nutritional needs, stop by our fitness section to lose weight fast.