Saturated Fats – What’s the Right Amount?

by | Mar 14, 2021

The Dietary Guidelines recommend keeping intake of saturated fats to less than 10% of total daily calories.

Studies have shown that saturated fats can raise bad cholesterol and increase the risk of developing heart disease. Replacing foods high in saturated fat with foods rich in healthy unsaturated fats can lower cholesterol, improve lipid profiles, reduce inflammation, and the risk of developing autoimmune diseases. Unsaturated fats can be found in olive oil, avocados, nuts, seeds, tuna, and salmon. Omega 3 and Omega 6 fatty acids found in unsaturated fats help lower your LDL cholesterol, triglycerides, blood pressure, and risk of developing Diabetes.

Saturated fat is found in fried foods, baked goods, palm oil, kernel oil, coconut oil, meat, cheese, butter, lard, cream, and other dairy products made from whole or 2 percent milk.

Tips to Help Lower Saturated Fat Intake:

  •   Choose low fat or skim dairy products. Whole fat dairy products contain more saturated fat.
  •   Cook with Olive or Avocado oil instead of butter. These oils are higher in healthy unsaturated fat and lower in saturated fat than butter.
  •   Eat chicken and turkey without the skin. The skin tends to have more saturated fat.
  •   Replace meat with vegetable proteins like beans and lentils at some meals.
  •   Limit beef, pork, and lamb. They tend to have more saturated fat than chicken, fish, and vegetable proteins such as beans.
  •   Swap ranch or Caesar salad dressing with oil & vinegar.
  •   Add nuts and seeds to salads.
  •   Snack on nuts or avocados instead of chips and cookies.
  •   Use hummus or avocado instead of mayonnaise.
  •   Check nutrition labels and look at the amount of saturated and trans-fat in a serving.

Health Benefits of salmon:

  •   Great source of omega-3 fatty acids which helps reduce inflammation, lower cholesterol, and blood pressure.
  •   Great source of protein which helps our body repair and build tissue & muscle.
  •   Improves brain function.
  •   Great source of vitamin B and antioxidants. 

 Try this delicious salmon recipe!

      Baked Salmon Recipe

Baked Salmon recipe


6 oz skinless salmon fillet                                             

Salt, to taste

Pepper, to taste

Olive oil, as needed

1 lemon, sliced

Fresh thyme, to taste


  1. Preheat the oven to 400˚F.
  2. Cover a sheet pan with foil or parchment paper.
  3. Drizzle olive oil on the salmon, then season with salt and pepper. Top with lemon slices and thyme.
  4. Bake for 10-12 minutes. The salmon should flake easily with a fork when it’s ready.


Information adapted from: , , and


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