饱和脂肪
Eating too much saturated fat can raise the level of LDL cholesterol in your blood. A high level of LDL cholesterol in your blood increases your risk of heart disease 和 stroke.
什么是饱和脂肪?
Saturated fats are typically solid at room temperature.
How do saturated fats affect my health?
Saturated fats are found in animal-based foods like 牛肉, 猪肉, 家禽, full-fat dairy products 和 eggs 热带油 like 椰子, 和棕榈. Because they are typically solid at room temperature, they are sometimes called “solid fats.” Saturated fats can cause problems with your cholesterol levels, which can increase your risk of heart disease. Replacing foods that are high in saturated fat with healthier options can lower risk of heart disease.
What foods contain saturated fat?
Saturated fats occur naturally in many foods. 大多数来自动物, including meat 和 dairy products, as well as tropical fats like 椰子, 棕榈和棕榈仁.
Examples of foods with saturated fat are:
- 牛肉
- 羊肉
- 猪肉
- 家禽，尤指带皮家禽
- 牛油(牛脂)
- 猪油和奶油
- 黄油
- 奶酪
- 冰淇淋
- 椰子
- 棕榈油
- 棕榈仁油
- 一些烤的和油炸的食物
啊哈推荐
的 美国心脏协会 recommends aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat.
例如, 如果你需要2个,每天1000卡路里, no more than 120 of them should come from saturated fat.
That’s about 13 grams of saturated fat per day.
Remember the big picture, your overall eating pattern. Apply this general guidance regardless of where your food is prepared or consumed:
- Balance calorie intake with calorie needs to achieve 和 maintain a healthy weight.
- Choose whole grains, lean 和 plant-based protein 和 a variety of fruits 和 vegetables.
- Limit salt, sugar, animal fat, processed foods 和 alcohol.
What are alternatives to replace saturated fats in the foods I eat?
作为 overall heart-healthy dietary pattern, choose lean meats 和 家禽 without skin. Prepare them without added saturated 和 trans fat.
Eat foods made with liquid vegetable oil but not tropical oils. It also means eating fish 和 nuts. You also might try to replace some of the meat you eat with beans or legumes.
的re’s a lot of conflicting information about saturated fats. 我应该吃还是不吃?
的 美国心脏协会 recommends limiting saturated fats – which are found in 黄油, 奶酪, red meat 和 other animal-based foods, 热带油. Decades of sound science has proven it can raise your “bad” cholesterol 和 put you at higher risk for heart disease.
的 more important thing to remember is the overall dietary picture. Saturated fats are just one piece of the puzzle. 多吃水果, vegetables 和 whole grains is a way to achieving an overall healthy eating pattern.
When you hear about the latest “diet of the day” or a new or odd-sounding theory about food, 考虑来源. 的 美国心脏协会 makes dietary recommendations only after carefully considering the latest scientific evidence.
