1. Hydrogenated Oils. Fats contain both saturated and unsaturated (monounsaturated and polyunsaturated) fatty acids. What are saturated fats? Examples of hydrogenated oils are palm and coconut oils. This equate to about 16 g of saturated fats. Studies now show that fat, including saturated fat, isn’t the devil it was made out to be (1, 2). Being aware of the foods rich in saturated fats can help you monitor your intake. recommends limiting calories from saturated fats to less than 10% of the total calories you eat and drink each day. LIMIT SATURATED AND TRANS FAT. Curtailing saturated fat to less than 10 percent of your total recommended calories intake helps you bring down your blood cholesterol level. According to the American Diabetic Association, the consumption threshold for saturated fats is at 7% of the total daily calories. It depends on amounts of the saturated fat foods you consume and how often you eat these foods. Most come from animal products, like dairy, meat, and poultry. Eating more unsaturated fat than saturated and trans fats can reduce your risk of heart disease and improve “good” (HDL) cholesterol levels. Saturated fats are one type of fat in the foods we eat and the beverages we drink. Due to the presence of single bonds – unlike the monounsaturated (one double bond) and polyunsaturated (multiple double bonds) fats – saturated fats have a higher melting point. Saturated fats are fatty foods that are solid at room temperature. Low Saturated Fat Foods Diet. Saturated fat elevates blood cholesterol level more than any other form of fat. Saturated fat foods can cause high cholesterol levels, but not all saturated fat foods are harmful. That’s about 200 calories for a 2,000 calorie diet. Foods can cause high cholesterol levels, but not all saturated fat elevates blood cholesterol level are and. 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