Eat these fats instead of these
A diet rich in saturated fat can raise your LDL (bad) cholesterol level, which can block healthy blood flow to your heart and brain, increasing your risk of heart disease and stroke. Good cholesterol, called HDL cholesterol, acts like a broom, carrying cholesterol away from your arteries and back to your liver for disposal.
Since your body makes saturated fat, you don’t need to eat it, but it’s hard to avoid, because it’s in so many foods—even healthy ones like peanuts and walnuts. To keep your heart and brain healthy, the American Heart Association says to eat less than 7% of total calories from saturated fat—that’s 16 grams for a 2000 calorie diet. Eat 9 chicken wings and 1 slice of pepperoni pizza for dinner and you’re already there! Two easy ways to put a limit on saturated fat is by eating less cheese and fatty cuts of beef. Here are some other saturated fat-rich foods to eat only occasionally and healthier alternatives to enjoy instead:
The bottom line on saturated fat: There’s room for saturated fat in your diet—but if your goal is to build a healthy body for life, you would be wise to watch. It’s not about restriction, but rather treating your body with the respect that it deserves. So for example, if you love real cream in your morning cup of coffee, you might want to use skim or 1% milk in your cereal instead of 2% or whole. It’s that simple!