Saturated fat: This type of dietary fat is typically solid at room temperature and it is composed of primarily animal foods and some tropical oils. The health associations, such as the World Health Organization and the American Heart Association have discouraged the role of saturated fats, which according to them people do not produce enough saturated fats, and thus results in excess LDL, or bad cholesterol, and risk to heart diseases. Some of the 10 foods that contain saturated fats in large quantities are discussed below.
Fatty Cuts of Red Meat
Beef, lamb and pork – The sources of saturated fats in the beef, lamb and pork include varieties of fatty beef including: ribeye steak, pork belly, lamb chops among others. This marbling of these meats improves the tastes and saturated fat. Huge portions of processed and more fat beef may also be added to ground beef. They have been attributed to the higher amounts of cholesterol in their intake in excess, particularly without the fact of the supplementary intake of lean proteins and high-fiber food intakes.
Processed Meats
The processed meat such as sausages, bacon, salami, and hot dogs are generally containing saturated fat. These products typically combine fatty meat with the fat of animals added to it. They are also high in sodium and sodium-preserving agents besides saturated fat, as well. It has also been demonstrated that the recurring consumption increases the cardiovascular risk especially in cases where a person consumes it frequently as part of Western style diet, which is full of refined carbohydrates, and low in vegetables.
Butter
Butter is prepared by churning cream and its quantity of fats is condensed. Its fat is more than half or approximately 50 per cent. Butter is a widely- eaten item in baking, sauteing and as a spread that adds saturated fat content to food passed on to an appreciable extent. Though small servings are permitted to be included in the depiction of the tough diet, habitual or overeating may cause the rise in LDL cholesterol in the blood especially in its replacement with some more fitting unsaturated fats, to a certain extent olive oil.
Cheese
Many types of cheese are high in saturated fat such as those that are hard like cheddar, Parmesan and cream cheese, which are cheeses high in saturated fat. Protein and calcium also occur in cheese, but it depends on the number. Large consumption at frequent intervals can increase saturated fats in the body in a rapid way. The nutritional value of heart health may be mediated by reduced-fat alternatives and decreasing the amount of food served.
Cream and Full-Fat Dairy
High fat content in heavy cream, half-and-half and full-fat milk is saturated fat. Cream products can be made into sauces, soups and desserts that can provide substantial food consumption on a daily basis. Another source is ice cream prepared of cream and milk. Replacing the saturated fats with the low fat dairy substitute or skim dairy substitute can reduce the amount of fat in the diet though this does not imply that it should be abandoned.
Coconut Oil
Coconut oil is a vegetarian that consists of saturated fat high in composition; even higher than most animal fats. It is mostly applied in baking, frying and in some traditional dishes. Its qualities as a marketing attribute of promoting health are great but the great health bodies advise that it should be sparingly taken due to its saturated fat content. One can propose that it be substituted with oils with greater percentage of unsaturated fats such as olive and canola oil.
Palm Oil
In the packaged foods, baked goods and fried foods, saturated fat is also found in palm oil which is widely used. This is commonly applied in commercial merchandise because it is stable and resistant to being put on the shelf. By reading the ingredient labels, it is possible to detect the presence of palm oil eating a packaged food through processing. The total intake of saturated fats can be reduced by decreasing the intake levels of high processed snacks.
Fried Fast Foods
Saturated fat content in most of the fried fast foods such as the fried chicken, the French fries that have been fried in palm oil and breaded fish among others could also be high. The percentage of fat is relative in relation to the cooking oil and food. High sodium and refined carbohydrates are regularly combined with saturated fat hence moderation is extremely vital to the heart health when consuming fast-food foods.
Pastries and Baked Goods
Shortening or palm oil which is a common ingredient in commercial pastries, doughnuts, cakes and cookies, is made of butter. Saturated fat is contained in large quantities in especially, shortening. They can also add extra sugar in such baked goods and this increases the total amount of calories of those foods. It is also this kind of eating that may assist in excessive intake of saturated fats as well as weight gain that are risk factors of cardiovascular diseases.
Chocolate and Confectionery
One such product that contains high amounts of saturated fat in its cocoa butter is chocolate and milk chocolate specifically. Saturated fat is also added to the confectionary products through the addition of chocolate to caramel, cream fillings or nougat. Dark chocolate also has saturated fat but it may contain other antioxidants. Moderation is the secret of a balanced menu as with all other hard to digest products.
