What are the Main Sources of Saturated Fat?

In general, the main sources of saturated fat are from animal products: red meat and whole-milk dairy products, including cheese, sour cream, ice cream and butter. But there are also plant-based sources of saturated fat, principally coconut oil and coconut milk, palm kernel oil, cocoa butter, and palm oil. And while you probably don’t go to the store and buy these—with the exception of coconut milk—these plant-based saturated fats crop up in a number of commercially prepared products. Cocoa butter is in chocolate. Coconut oil and palm oils are in anything from non-dairy whipped toppings and coffee creamers, to cookies and cakes.

Americans consume an average of 25.5 grams of saturated fat a day which is 5-10 grams more than we should be eating.

Saturated-fat intake is linked to high cholesterol and increased risk of coronary heart disease and stroke.

Quick Ways to Reduce Saturated Fat in Our Diet

Substitute low-fat or fat-free versions of milk and dairy products for their full-fat counterparts

Eat red meat only occasionally, choose lean cuts, and eat smaller portions of it

Always remove the skin from poultry after cooking

Eat fish at least twice a week

Go meatless at least once a week

Use liquid vegetable oils, such as canola or olive oil, over solid fats such as butter

Flavor foods with herbs and spices instead of fat-laden toppings and sauces

Increase intake of whole grains, fruits and vegetables

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