Saturated fatty acids

Synthesis of saturated fatty acids

Saturated fatty acids are a type of fatty acids that have no double bonds.

Solid fats

Fats and fatty acids high in saturated fatty acids are usually solid at room temperature.

Sources

Major sources include animal products such as meats and dairy products, and tropical oils such as coconut oil or palm oils.

Dietary guidelines

The 2015–2020 Dietary Guidelines for Americans recommends limiting calories from saturated fats to less than 10% of the total calories you eat and drink each day. That’s about 200 calories for a 2,000 calorie diet.

Health risks and benefits

Excessive amounts of saturated fats in the diet are considered to be a cardiovascular risk factor, according to the dietary guidelines for Americans 2015-2020.

Fatty acid tracker

You can use USDA’s SuperTracker (https://supertracker.usda.gov) to get an idea.

Steps to limit intake

To limit the amount of saturated fats you eat, choose lower-fat and lean options of dairy, meat, and poultry — like skim milk, lean beef, and grilled chicken breast without the skin.

10% or less

According to the dietary guidelines for Americans 2015-2020, here are some steps you can take to reduce your fatty acid intake.

Dietary guidelines

If your saturated fat intake is more than 10% of your daily calories, find small changes you can make today and build on over time.

• Check the Nutrition Facts label. The label shows total fat broken out by saturated fat and trans fat.
• Labels may also list monounsaturated fatty acids and polyunsaturated fatty acids. These are types of unsaturated fats.
• Pay attention to the specific types of fats listed.
• Choose options that are lower in or have no saturated fats and trans fats or have unsaturated fats instead.
• Make some healthy shifts. Replace foods and beverages higher in saturated fats with healthier options.
• Cook with olive oil instead of butter or stick margarine Go for grilled chicken breast (without the skin) instead of fried Have fruit salad instead of ice cream for dessert You can still have some foods and beverages with saturated fats — just choose smaller portions or have them less often.
• Replace some of the meat or poultry in your taco recipe with fish, beans, or other vegetables
• Use less meat and more vegetables to make a stir fry cooked with a small amount of oil
• Limit desserts to special occasions and use small bowls and plates to encourage smaller portions

Also see

• Trans fat
• Fat
• Cholesterol

External links

• Medline plus saturated fatty acids

Wikipedia article

• Wikipedia

• Up To Date

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