How Saturated Fat Affects Your LDL

“Saturated fat” is a term that gets thrown around an awful lot when people talk about weight loss and heart health. But what is it, exactly, and what does it do to you? What makes a fat saturated, and should we be avoiding them altogether?

First of all, let’s look at what makes saturated fat what it is. It comes down to chemical structure – all fats are made of carbon, hydrogen, and oxygen. A fat is considered a “saturated” fat when it has the greatest possible number of hydrogen atoms and has no double bonds in its molecular structure.

Okay, what? Basically, a saturated fat is “saturated” with hydrogen, and it, on its own, turns solid at room temperature, like butter. And eating too much saturated fat increases the LDL in your bloodstream. Low-density lipoprotein, or LDL, has earned the title of “Bad cholesterol” for a reason – a lot of studies have shown that the small, dense LDL sticks around in your bloodstream, contributing to atherosclerosis, the buildup of plaque in your veins. And that’s a big part of what leads to heart disease.

Getting that LDL down is important for your health. And being aware of what foods you eat is how you do it. Here’s some foods to avoid if you’re aiming to limit the saturated fat you consume:

  • Animal meat

    • Beef

    • Pork

    • Poultry

  • Certain plant oils

    • Palm kernel oil

    • Coconut oil

  • Dairy products

    • Cheese

    • Butter

    • Milk

  • Processed meat

    • Bologna

    • Sausage

    • Bacon

    • Hot dogs

  • Pre-packaged snacks

    • Cookies

    • Chips

    • Pastries

    • Crackers

Limiting your saturated fat intake can help you stay heart-healthy. While not nearly as harmful as things like processed sugar or the abhorrent trans fats, saturated fats still play a role in increasing your risk of heart diseases. So while you can enjoy your favorite saturated-fat foods in moderation, as I’ve often found that outright prohibiting a food can just make you want it more, it’s important to be aware of what you’re eating and what it does to your body.

Here’s to your health!

Jana Huff