In this month’s Nutrition Education article, SMAA Meals on Wheels Dietician, Elizabeth Varga, shares “Heart Health and Saturated Fats.”

While heart health is important to talk about all year round, we can use the month of February to really dive into nutrition tips on how to prioritize your heart. Saturated fat is currently a big topic of discussion. Check out the information below on how it impacts our hearts.

What Is Saturated Fat?

Saturated fat is defined as a dietary fat whose chemical composition makes it solid at room temperature. It is found in animal-based products. From a health standpoint, too much saturated fat in our diet can raise LDL cholesterol, which is the type of cholesterol we want less of in our body. High levels of LDL cholesterol increase the risk for heart disease and stroke.

However, diet is not the only explanation for high levels of LDL cholesterol. Increased levels can also be due to factors such as genetics, age, health conditions like diabetes, medications, and lack of exercise. It is important to talk with your doctor if you are concerned about your cholesterol levels.

What Types of Foods Contain Saturated Fats?

Some foods that contain saturated fats can still be part of a normal, healthy diet when eaten in moderation. These foods include:

• Beef

• Poultry, especially with the skin on

• Lamb

• Pork

• Beef tallow

• Butter

• Cheese, especially full-fat options

• Ice cream

• Lard and cream

• Coconut

• Palm oil

• Some fried foods

What Are Some Strategies to Reduce Saturated Fats?

According to the American Heart Association, it is recommended that only 6% of your daily calories come from saturated fat. This equals about 13 grams per day. Below are some strategies if you are looking to keep your saturated fat intake within the recommended amount.

Focusing your typical day of eating around fruits, vegetables, and whole grains is an easy way to limit saturated fat intake. These foods are naturally low in saturated fats, although this can depend on what is added during cooking.

Choosing protein options such as beans, fish, or poultry without skin more often than red meat is another helpful strategy. Consuming low-fat or fat-free dairy options can also make a difference.

If you cook or bake often, switching from butter to a plant-based margarine may be a helpful alternative.

Health and wellness headlines can feel overwhelming. If you need to make changes to your diet, try to do so at your own pace and in a way that works best for your lifestyle.

If you are looking for easy and tasty recipes, check out the American Heart Association website. (Recipes | American Heart Association Recipes)