Saturated fats

American Heart Association estimated that replacement of saturated fat with polyunsaturated fat in the American diet could reduce the risk of cardiovascular diseases by 30%.

Lauric and myristic acids are most commonly found in tropical oils, such as palm kernel, coconut and dairy products.

The saturated fat in meat, eggs, cacao, and nuts is primarily the triglycerides of palmitic and stearic acids.

Saturated fat profile of common foods;

Food Lauric acid Myristic acid Palmitic acid Stearic acid

Coconut oil:47% 18% 9% 3%

Palm kernel oil 48% 1% 44% 5%

Butter 3% 11% 29% 13%

Ground beef 0% 4% 26% 15%

Salmon 0% 1% 29% 3%

Egg yolks 0% 0.3% 27% 10%

Cashews 2% 1% 10% 7%

Soybean oil 0% 0% 11% 4%

Fat composition in different foods:

Food Saturated- Mono-unsaturated-Poly-unsaturated as weight percent (%) of total fat

Canola oil 8% 64% 28%

Corn oil 13 % 24% 59%

Olive oil 7% 78% 15%

Sunflower oil 11% 20% 69%

Soybean oil 15 % 24 % 58%

Peanut oil 17% 46% 32%

Rice bran oil 25% 38% 37%

Coconut oil 87% 13% 1%

Cheese, regular 64 % 29% 3%

Cheese, light 60% 30% 0%

Milk, whole 62 % 28% 4%

Milk, 2% 62 % 30% 0%

Ice cream, gourmet 62 % 29% 4%

Ice cream, light 62% 29% 4%

Beef 33 %38% 5%

Ground sirloin 38 % 44 % 4%

Pork chop 35 %44%8%

Ham 35%49%16%

Chicken breast 29%34%21%

Chicken 34%23 %30%

Turkey breast 30 %20%30%

Turkey drumstick 32%22%30%

Fish, orange roughy 23%15%46%

Salmon 28%33%28%

Hot dog, beef 42%48%5%

Hot dog, turkey 28%40%22%

Burger, fast food 36%44%6%

Cheeseburger, fast food 43%40%7%

Breaded chicken sandwich 20%39%32%

Grilled chicken sandwich 26%42%20%

Sausage, Polish 37%46%11%

Sausage, turkey 28 %40%22%

Pizza, sausage 41 %32%20%

Pizza, cheese 60 %28%5%

Almonds dry roasted 9% 65% 21%

Cashews dry roasted 20^ 59% 17%

Macadamia dry roasted 15% 79% 2%

Peanut dry roasted 14% 50% 31%

Pecans dry roasted 8% 62% 25%

Flaxseeds, ground 8% 23% 65%

Sesame seeds 14% 38% 44%

Soybeans 14 % 22% 57%

Sunflower seeds 11%19%66%

Walnuts dry roasted 9%23%63%

Chocolate bar 59%33%3%

Candy, fruit chews 14%44%38%

Cookie, oatmeal raisin 22%47%27%

Cookie, chocolate chip 35%42%18%

Cake, yellow 60%25%10%

Pastry, Danish 50% 31%14%

Butter, stick 63%29%3%

Butter, whipped 62%29%4%

Margarine, stick 18%39%39%

Margarine, tub 16%33%49%

Margarine, light tub 19%46%33%

Lard 39%45%11%

Shortening 25%45%26%

Chicken fat 30%45%21%

Beef fat 41%43%3%

Dressing, blue cheese 16%54%25%

Dressing, light Italian 14%24%58%

Egg yolk fat 36%44%16%

Avocado 16%71%13%

Some common examples of fatty acids:

Butyric acid with 4 carbon atoms

Lauric acid with 12 carbon atoms as contained in coconut oil, palm kernel oil, and breast milk.

Myristic acid with 14 carbon atoms as contained in cow’s milk and dairy products.

Palmitic acid with 16 carbon atoms as contained in palm oil and meat.

Stearic acid with 18 carbon atoms, also contained in meat and cocoa butter.

Food Saturated Mono-unsaturated Poly-unsaturated

As weight percent (%) of total fat

Cooking oils

Canola oil 8% 64% 28%

Corn oil 13% 24% 59%

Olive oil 7%78 %15%

Sunflower oil11%20%69%

Soybean oil 15%24%58%

Peanut oil 17%46%32%

Rice bran oil 25%38%37%

Coconut oil 87%13%1%

Cheese, regular 64%29%3%

Cheese, light 60%30% 0%

Milk, whole 62%28%4%

Milk, 2% 62%30%0%

Ice cream, gourmet 62%29%4%

Ice cream, light 62%29%4%

Meats

Beef 33%38%5%

Ground sirloin 38%44%4%

Pork chop 35%44%8%

Ham 35%49%16%

Chicken breast 29%34%21%

Chicken 34%23%30%

Turkey breast 30%20%30%

Turkey drumstick 32%22%30#

Fish, orange roughy 23%15%46%

Salmon 28%33 %28%

Hot dog, beef 42%48%5%

Hot dog, turkey 28%40%22%

Burger, fast food 36%44%6%

Cheeseburger, fast food 43%40%7%

Breaded chicken sandwich 20%39%32%

Grilled chicken sandwich 26%42%20%

Sausage, Polish 37%46 %11%

Sausage, turkey 28%40%22%

Pizza, sausage 41%32%20%

Pizza, cheese 60%28%5%

Nuts

Almonds dry roasted 9%65%21%

Cashews dry roasted 20%59%17%

Macadamia dry roasted 15%79%2-

Peanut dry roasted 14%50%31%

Pecans dry roasted 8%62%25%

Flaxseeds, ground 8%23%65%

Sesame seeds 14%38%44%

Soybeans 14%22%57%

Sunflower seeds 11%19%66%

Walnuts dry roasted 9%23%63%

Sweets and baked goods

Candy, chocolate bar 59%33%3%

Candy, fruit chews 14%44%38%

Cookie, oatmeal raisin 22%47%27%

Cookie, chocolate chip 35%42%18%

Cake, yellow 60%25%10%

Pastry, Danish 50%31%14%

Fats added during cooking or at the table

Butter, stick 63%29%3%

Butter, whipped 62%29%4%

Margarine, stick 18%39%39%

Margarine, tub 16%33%49%

Margarine, light tub 19%46%33%

Lard 39%45%11%

Shortening 25%45%26%

Chicken fat 30%45%21%

Beef fat 41%43%3%

Dressing, blue cheese 16%54%25%

Dressing, light Italian 14%24%58%

Egg yolk fat 36%44%16%

Avocado 16%71%13%

Consumption of foods containing high amounts of saturated fatty acids, including meat fats, milk fat, butter, lard, coconut oil, palm oil, and palm kernel oil, is potentially less healthy than consuming fats with a lower proportion of saturated fatty acids.

Sources of lower saturated fat but higher proportions of unsaturated fatty acids include olive oil, peanut oil, canola oil, avocados, safflower, corn, sunflower, soy, and cottonseed oils.

The effect of saturated fat on cardiovascular disease is controversial.

Many health authorities such as the American Dietetic Association,[18] the British Dietetic Association,[19] American Heart Association,[20] the World Heart Federation,[21] the British National Health Service,[22] among others,[23][24] advise that saturated fat is a risk factor for cardiovascular disease. The World Health Organization in May 2015 recommends switching from saturated to unsaturated fats.[25]

A number of systematic reviews have examined the relationship between saturated fat and cardiovascular disease and have come to different conclusions: no association between consumption and risk of heart disease, stroke, diabetes or death.

Studies do not support cardiovascular guidelines that promote high consumption of long-chain omega-3 and omega-6 and polyunsaturated fatty acids and suggest reduced consumption of total saturated fatty acids.

No reduction in CHD and all-cause mortality were observed when replacing saturated fat with polyunsaturated fat, even though reductions in serum cholesterol were observed in a review.

No reduction in CHD and all-cause mortality were observed when replacing saturated fat with polyunsaturated fat, even though reductions in serum cholesterol were observed in a 2014 Schwab study.

In another study evidence existed that partial replacement of saturated fat with polyunsaturated fat decreased the risk of cardiovascular disease events especially in men, but did not reduce mortality (Hooper).

Replacing SFA with polyunsaturated fat modestly lowers coronary heart disease risk, with ~10% risk reduction for a 5% energy substitution;

Replacing SFA with carbohydrate has no benefit and replacing SFA with monounsaturated fat has uncertain effects.

Consuming polyunsaturated fats in place of SFA reduces Coronary Heart Disease (CHD) events in randomized controlled trials.

Replacing saturated fats with polyunsaturated fats as percentage of calories strongly reduces CHD mortality.

A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.

Low PUFA intake has an 1-5% Increased risk of ischemic heart disease.

Many studies have found that including polyunsaturated fats in the diet in place of saturated fats produces more beneficial CVD outcomes, the effects of substituting monounsaturated fats or carbohydrates are unclear.

The consumption of saturated fat is generally considered a risk factor for dyslipidemia, which in turn is a risk factor for some types of cardiovascular disease.

There are consistent, and graded relationships between saturated fat intake, blood cholesterol levels, and the occurrence of cardiovascular disease.

High total cholesterol, high levels of triglycerides, high levels of low-density lipoprotein (or low levels of high-density lipoprotein are all associated with increased risk of heart disease and stroke.

There is a significant relationship between saturated fat and serum cholesterol levels.

High total/HDL cholesterol ratio are more predictive of cardiovascular disease than total serum cholesterol.

The ApoB/ApoA1 ratio is the strongest predictor of CVD among all risk factors.

In the absence of an adverse blood lipid profile, the other known risk factors of obesity, triglyceride levels, insulin sensitivity, endothelial function, and thrombogenicity have only a weak atherogenic effect in cardiovascular disease.

Bone mineral density is negatively associated with saturated fat intake, and that men may be particularly vulnerable.

Recommendations to reduce or limit dietary intake of saturated fats are widespread.

The traditional target is to restrict the intake of saturated fatty acids to less than 10% of daily energy intake and less than 7% for high-risk groups.

Intake of foods rich in myristic and palmitic acids should be replaced by fats with a lower content of these particular fatty acids.

In developing countries, energy intake for some population groups may be inadequate, energy expenditure is high and body fat stores are low (BMI <18.5 kg/m2).

Sources of saturated fat, such as coconut and palm oil, provide low-cost energy and may be an important source of energy for the poor.

Recommended intake to less than 10% to reducing the risk of heart disease and stroke.

Come mainly from animal products such as butter, milk, meat, salmon egg yolks, and some plant products such as chocolate and palm oils.

Unlike trans fats, studies have not found a clear association between higher intake of saturated fats and death for any reason, coronary heart disease, cardiovascular disease, ischemic stroke, type 2 diabetes,

Consuming higher amounts of unsaturated fats and lowering intake of saturated fats reduces incidence rates of cardiovascular disease (CVD).

Randomized controlled trials that focused on replacing intake of dietary saturated fat with polyunsaturated vegetable oil, found that CVD was lowered by about 30%, an effect similar to statins.

Observational studies indicate that lower intake of saturated fat, along with higher intake of polyunsaturated and monounsaturated fat, is related to lower rates of CVD and of other major causes of death.

Replacement of saturated fat with mostly refined carbohydrates and sugars in several studies and found that it was not associated with lower rates of CVD.

Replacing saturated fats with unsaturated fats reduces low-density lipoprotein cholesterol.

Consuming higher amounts of unsaturated fats and lowering intake of saturated fats reduces incidence rates of cardiovascular disease (CVD).

Randomized controlled trials that focused on replacing intake of dietary saturated fat with polyunsaturated vegetable oil, found that CVD was lowered by about 30%, an effect similar to statins.

The traditional target is to restrict the intake of saturated fatty acids to less than 10% of daily energy intake and less than 7% for high-risk groups.

Observational studies indicate that lower intake of saturated fat, along with higher intake of polyunsaturated and monounsaturated fat, is related to lower rates of CVD and of other major causes of death.

Replacement of saturated fat with mostly refined carbohydrates and sugars in several studies and found that it was not associated with lower rates of CVD.

Replacing saturated fats with unsaturated fats reduces low-density lipoprotein cholesterol.