Saturated Fat: Risks and Sources

Saturated fat is any dietary fat that is solid at room temperature. Common sources include meat, dairy, and butter, as well as some tropical plant oils, such as coconut and palm oil.

All fats contain carbon and hydrogen. In saturated fats, the carbon atoms have the maximum amount of hydrogen atoms bonded. In other words, carbon atoms are entirely “saturated” with hydrogen atoms. As a result, saturated fats are packed tightly together, giving them their characteristic solid structure.

While these fats can enhance the flavor and texture of meals, they can also increase your low-density lipoprotein (LDL) cholesterol—considered your “bad” cholesterol—and have other health effects.

Saturated fats are often viewed as a single type of fat. They’re actually a mixture of different saturated fatty acids, which vary in length depending on the number of carbon atoms in their chains. The types of saturated fats include: 

• Short-chain saturated fatty acids: Have 4-6 carbons in their chains; examples include butyric and caproic acids
• Medium-chain saturated fatty acids: Have 8-12 carbons in their chains; examples include caprylic, capric, and lauric acids
• Long-chain saturated fatty acids: Have 14-20 carbons in their chains; examples include myristic, pentadecanoic, palmitic, heptadecanoic, stearic, and arachidic acids
• Very–long-chain saturated fatty acids: Have 22 or more carbons in their chains; examples include behenic and lignoceric acids

The foods you eat have different amounts of short-, medium-, long-, and very-long-chain saturated fatty acids, which can have various effects on health.

Saturated fats are known to be bad for your heart; however, newer research suggests their impact on heart health may be complex. Saturated fat’s effect on heart health likely depends on many factors, including the type of fatty acids, the foods they’re in, and your overall diet. 

These factors make it hard to determine the exact relationship between saturated fats and heart health. Here’s where the research stands now:

Saturated Fat Raises Low-Density Lipoprotein (LDL) Cholesterol Levels

For decades, saturated fat has been associated with an increased risk of cardiovascular (heart) disease. A diet high in saturated fat raises total low-density lipoprotein (LDL, or “bad”) cholesterol levels. This can lead to cholesterol buildup in your arteries and cardiovascular events like heart attacks.

However, some research suggests that heart disease risk can also vary based on the size of LDL particles.

In most people, saturated fatty acids increase levels of larger LDL particles, which are less strongly linked to heart disease risk than small, dense LDL particles. Small LDL particles more easily break through your artery walls and cause plaque to form. Lowering your saturated fat intake may not significantly reduce these smaller, more harmful LDL particles.

That said, other studies show that all LDL particles—regardless of size—have the potential to become trapped and cause heart damage.

Heart Disease Risk May Depend on Fat Type

Other research sheds more light on heart disease risk and how saturated fats—particularly different types or chain lengths—may contribute to it.

Studies have shown that short-chain and medium-chain saturated fatty acids have a neutral or slightly beneficial effect on heart health. Newer research shows that older adults with higher levels of certain saturated fats (e.g., lignoceric and behenic acids) in their blood may have a lower risk of heart failure.

On the other hand, long-chain saturated fats are associated with an increased risk of developing heart disease.

Heart Health Effects May Depend on the Source

The effect of saturated fats on heart health may also depend on the source of saturated fats. Saturated fats from whole, minimally processed foods influence heart health differently than fats in highly processed foods.

A recent review found that higher blood levels of saturated fats from whole foods like dairy were associated with a lower risk of heart disease. In another study, eating more ultra-processed foods high in saturated fat, added sugar, and sodium was associated with an increased risk of cardiovascular disease.

Saturated fat has also been associated with increased cancer risk, but more research is needed to understand the connection.

One review found that high blood levels of total saturated fat were linked with a greater risk of prostate, colorectal, and breast cancers. Long-chain saturated fatty acids—including stearic, palmitic, and myristic acids—were particularly associated with increased risk. Other types of saturated fatty acids did not show the same increased cancer risk. 

In another review focused on women diagnosed with breast cancer, some studies found a link between a higher intake of saturated fatty acids and an increased risk of postmenopausal breast cancer. The researchers said more information is needed to determine if there’s a connection. 

The 2020-2025 Dietary Guidelines for Americans recommend limiting saturated fat to no more than 10% of daily calories to lower potential health risks. The American Heart Association takes a tighter approach, advising limiting saturated fat to less than 6% of daily calories.

If you consume an average of 2,000 calories daily, 120-200 calories should come from saturated fat. This is about 13-22 grams of saturated fat, with nine calories per gram. To keep track of your saturated fat intake, check the Nutrition Facts label on packaged foods, which lists the amount of saturated fat per serving.

Saturated fats are naturally present in all animal foods and some tropical plant oils. Common sources of saturated fat include:

• Meat, such as beef, poultry, lamb, pork, tallow (beef fat), and lard (pork fat)
• Processed meat, like bacon and sausage
• Dairy, including butter, cream, cheese, whole milk, and ice cream
• Tropical plants and oils, such as coconut, coconut oil, palm kernel oil, and palm oil
• Baked and fried foods, like pastries, cakes, doughnuts, fried chicken, and French fries
• Dark chocolate

Each of these foods has different amounts of the various saturated fatty acids.

If your healthcare provider has told you to limit your saturated fat intake, consider swapping some foods above with options high in heart-healthy unsaturated fats, such as olives, olive oil, avocados, fish, soybeans, nuts, and seeds.

Saturated fats are dietary fats fully saturated with hydrogen atoms, giving them their solid form at room temperature. They are commonly found in animal products like butter, cheese, and meat and in tropical plants like coconut and palm.

Research on saturated fats and their role in health is complex and evolving, particularly regarding heart disease and cancer risks. These findings highlight the importance of considering your overall dietary patterns and healthy substitutions rather than focusing on saturated fat intake alone.