Macronutrient
Saturated Fat
Saturated fat, found mainly in fatty meat, butter and cheese, can raise cholesterol and heart disease risk when eaten in excess — UK advice is to cut down.
What it is
Saturated fat is a type of dietary fat that is usually solid at room temperature and comes mainly from animal foods and some processed products.
What it does
Like all fats it provides energy, but a high intake tends to raise "bad" LDL cholesterol, which increases the risk of heart disease and stroke.
Good sources
It is found in fatty cuts of meat, sausages, butter, ghee, cream, cheese, and in cakes, biscuits, pastries and many processed foods.
Deficiency and who is at risk
There is no dietary requirement for saturated fat specifically, so "deficiency" is not a concern — the health advice is to reduce it rather than ensure enough.
Balance
Can you have too much?
Eating too much saturated fat raises cholesterol and heart disease risk. UK guidance is that men have no more than about 30 g and women no more than about 20 g of saturated fat a day, replacing some with unsaturated fats.
Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.
Answers
Saturated Fat: frequently asked questions
How much saturated fat should I eat?
UK advice is a maximum of around 30 g a day for men and 20 g for women. Swapping some saturated fat for unsaturated fat — for example butter for olive oil — is better for heart health.
Which foods are high in saturated fat?
Fatty meat, sausages, butter, cream, cheese, and baked goods such as cakes, biscuits and pastries are among the main sources. Checking food labels helps you compare.
Related
More on macronutrients and nutrition
Sources
Where this is drawn from
- NHS — Eat well
- British Dietetic Association (BDA)
- UK Scientific Advisory Committee on Nutrition (SACN)
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