Fatty acids with no double bonds. Diets high in them raise LDL cholesterol on average.
What does Saturated Fat do?
Provides energy and is part of membranes; the body can make all it needs.
Where does Saturated Fat act in the body?
Liver (affects LDL clearance), adipose tissue.
Which foods contain Saturated Fat?
Butter, cheese, fatty meats, coconut and palm oils, many baked goods.
How much Saturated Fat do adults need?
Dietary Guidelines: under 10% of daily calories. WHO: under 10% of energy.
What happens with too little Saturated Fat?
Not a dietary requirement.
Can you get too much Saturated Fat?
Raises LDL cholesterol on average; replacing it with unsaturated fat (not refined carbohydrate) is linked to lower heart disease risk.
What does Saturated Fat interact with?
What replaces it matters.
What is known and unknown about Saturated Fat?
LDL-raising effect is well established; effects of individual foods (e.g., dairy) are more nuanced.
Evidence & sources
Reducing saturated fat for at least two years caused a 17% reduction in combined cardiovascular events. Evidence: moderate. Known: Cochrane review of 15 randomized trials (~59,000 participants). Unknown: No clear effect on total mortality; benefit depends on the replacement nutrient. Source: Cochrane, Reduction in saturated fat intake for cardiovascular disease (2020).