It is most often solid at room temperature and found in higher amounts in animal products, tropical oils, and fully hydrogenated oils.įully hydrogenated oils (FHOs) are created by vegetable oils that have been chemically modified to make them a solid fat. Too much saturated fat in the diet raises LDL cholesterol, which can lead to a build-up of cholesterol in arteries, increasing the risk for heart disease and stroke (American Heart Association, n.d.). Saturated fat is an unhealthy dietary fat because it has been linked to heart disease and other health problems. Rather than reducing overall fat intake to a low-fat diet, one should instead focus on choosing more of the beneficial unsaturated fats and limiting the harmful saturated fat. It is now understood that the type of fat eaten from various food sources has more of an impact on health that is, the difference in health effects between "good," beneficial fats and "bad," harmful fats (Harvard T.H. Historically, as scientists learned about fats, low-fat and fat-free diets were popular, but this is contrary to what is now known about the role of fat in the body. Scientific research has proven that the types of fats need to be considered. At nine calories per gram, fat provides more calories per gram than the other three. All calories come from one of four possible sources: fat, carbohydrate, protein, and alcohol. Department of Health and Human Services, 2020). According to the 2020-2025 Dietary Guidelines for Americans, no more than 20% to 35% of daily calories should come from fat to stay within the Acceptable Macronutrient Distribution Range (U.S. Fat provides energy and helps the body absorb certain vitamins from foods. Fat plays a vital role in the diet. It is one of three main nutrients the body requires, along with carbohydrates and protein.
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