The main distinctions between saturated and unsaturated fats are their forms at room temperature and their effects on health.
Saturated fats (including trans fats) tend to solidify and can develop fatty deposits in blood vessels, leading to atherosclerosis (“hardening of the arteries”). Unsaturated fats, on the other hand, remain liquid at room temperature and are less likely to clog arteries.
Also, most unsaturated fats are derived from plant sources (such as olives, avocados, and nuts), while most saturated fats come from animal sources (such as red meat, poultry, and dairy).
This article looks at saturated vs. Unsaturated fat, saturated fat, and trans-fat, as well as instances of each, and which are more likely to put you at risk for high cholesterol and heart disease. It also explains how to include each one in a healthy and balanced diet.
What is saturated fat?
Saturated fats are so-called because of their molecular structure. Carbon, hydrogen, and oxygen molecules make up all lipids. Saturated fats are “saturated” with hydrogen atoms, which means they have as many hydrogen atoms as possible and do not have double bonds in their chemical structure.
What does this chemical structure mean? For one, it means that, like butter, they solidify at room temperature.
Foods that contain saturated fat include:
Animal meat including beef, poultry, pork
Certain vegetable oils such as palm kernel or coconut oil
Dairy products, including cheese, butter, and milk.
Processed meats including bologna, sausage, hot dogs, and bacon
Pre-packaged snacks including crackers, chips, cookies, and cakes
Why limit saturated fat in your diet?
Saturated fat should make up less than 6% of your daily caloric intake, according to AHA recommendations.1 Limiting your intake of saturated fat, especially certain types of saturated fat, can improve your heart health.
Some studies have shown that consuming a large amount of saturated fat can increase low-density lipoproteins (LDL), also known as “bad” cholesterol. High LDL levels can increase the risk of heart disease. However, there have been multiple studies that say saturated fat doesn’t actually have a negative effect on the heart.
The more saturated fat you consume, the higher your LDL levels appear to be. However, research has revealed that not all LDL is harmful. Saturated fat raises the quantity of big floating LDL in your blood. These larger LDL particles appear to have no effect on your risk of heart disease.
On the other hand, small, dense LDL has been shown to contribute to atherosclerosis, the buildup of plaque in the arteries that leads to heart disease. Eating saturated fat does not appear to increase small, dense LDL. In some cases, the risk of plaque buildup was decreased even when saturated fat was consumed.
The sort of saturated fat-containing meals you eat appears to affect your heart health as well. One large study suggested that dairy consumption may actually reduce the risk of cardiovascular disease. At the same time, including processed meats in your diet may increase your risk of cardiovascular disease.
Saturated fats: good or bad?
Based on the available evidence, experts disagree about the importance of limiting saturated fat in your diet. Still, the AHA recommends limiting it. Fats from dairy products are considered a safe option. And all the experts agree that processed meats should be avoided.
What is unsaturated fat?
Unsaturated fats are usually liquid at room temperature. They differ from saturated fats in that their chemical structure contains one or more double bonds.
They can be further classified as:
Monounsaturated fats:
This type of unsaturated fat contains only one double bond in its structure. Monounsaturated fats are usually liquid at room temperature and include canola oil and olive oil.
Polyunsaturated fats:
The structure of this unsaturated fat has two or more double bonds. They are liquid at ambient temperature as well. Safflower oil, sunflower oil, and maize oil are examples of polyunsaturated fats.
dietary recommendations
The American Heart Association (AHA) recommends that 20-35% of your total daily calories come from fat.6 Most of your intake should come from unsaturated fat. However, studies suggest that consuming only unsaturated fat may not be as heart-healthy as once thought, and consuming saturated fat may not be as dangerous.
Incorporate unsaturated fats into your diet
Monounsaturated and polyunsaturated fats should make up the majority of your daily fat intake, according to AHA recommendations.
Examples of foods that contain unsaturated fat include:
1. walnuts
2. Vegetable oils
3. Certain fish such as salmon, tuna, and anchovies, which contain omega unsaturated fatty acids
4. olives
5. avocados
Difference Between Fat and Cholesterol
Cholesterol and fats are both lipids. They are found in the food you eat and circulate in your bloodstream. Cholesterol has a more complex chemical structure compared to fats.
In the body, cholesterol binds to proteins such as low-density lipoproteins (LDL) or high-density lipoproteins (HDL). LDL can increase your risk of heart disease, while HDL, often called “good” cholesterol, is considered to protect against heart problems.
What fats are good or bad in your diet?
If you want to lower your cholesterol and triglyceride levels (another type of fat that circulates in your blood), consume a range of healthful foods such lean meats, vegetables, fruits, legumes, and whole grains.
More research is needed to understand the influence of saturated and unsaturated fats on cardiovascular disease. Although there has been research to suggest that saturated fats are not as bad for heart health as once thought, doctors still recommend limiting your intake.
A handful of almonds or a lean piece of beef is a better supper option than chips or hot dogs. Both can contain fat, but nuts and lean meat also contain healthy vitamins, minerals, and other nutrients.
Meanwhile, French fries and processed meat may be higher in sugar, chemical preservatives, salt, and trans-fat. All of this can have a negative effect on lipid levels and heart health.
Can you eat too much unsaturated fat?
Both unsaturated fat and saturated fat, and calories (and your waist weight) if you eat too much. Practicing moderation is the best way to stay healthy. Also, the type of fat-containing foods you eat can make a difference in your lipid levels.
Summary
There is a lot of disagreement about how much saturated fat is “safe” or “healthy.” Some types of saturated fat are associated with heart disease.
Saturated fats found in beef, butter, margarine, and other rich foods may not increase cardiovascular risk, since they raise LDL. However, your best bet might be to limit saturated fat in your diet anyway.
Instead, choose unsaturated fat as your main source of fat and lipid. This will help you avoid harmful sources of saturated fat, such as processed meats, which are known to increase the risk of health problems.