Eating excess saturated fat can raise your cholesterol. Learn about the connection between saturated fat and your cholesterol.
There are two main types of cholesterol: HDL (the “good” kind) and LDL (the “bad” kind). HDL cholesterol helps remove excess cholesterol from the body while LDL cholesterol builds up in the arteries, which plays a role in developing heart disease.
Healthcare experts recommend limiting the consumption of saturated fat as doing so increases LDL cholesterol levels. The following is an overview of the relationship between cholesterol and saturated fat.
Saturated Fat and Your Health
Saturated fat can be found in foods from animal sources (e.g.: red meat and dairy products) and certain oils like palm and coconut. According to the Centers for Disease Control and Prevention (CDC), saturated fats can increase cholesterol levels. Therefore, the American Heart Association (AHA) recommends limiting the consumption of saturated fat to decrease the risk of heart disease and cholesterol issues.
If you follow the Dietary Guidelines for Americans, then you’ll be limiting your saturated fat consumption to less than 10 percent of your daily calories. The AHA goes even further than this by recommending a maximum of five to six percent instead of the 10 percent mentioned. In other words, if you eat 2,000 calories daily, then saturated fat should only be about 120 calories maximum per day.
Maintaining Healthy Cholesterol Levels
If you want to reduce your risk of heart disease, then it’s essential that you maintain both your cholesterol and triglyceride levels at an optimal range. To check your levels, you’ll need to undergo a blood test that determines your total cholesterol, LDL cholesterol, HDL cholesterol, and triglyceride numbers.
Once you find out if your levels are high or not, then it’s time to start making some healthy lifestyle changes. By eating a healthy diet, exercising more, and not smoking, you can help lower your cholesterol levels or maintain them at a healthy range.
If you already have high cholesterol, your doctor may prescribe cholesterol-lowering medications in addition to lifestyle changes. Make sure you limit saturated fats in your diet and opt for more nutritious alternatives.
According to the CDC, you should check your cholesterol levels at least once every four to six years if you don’t have heart disease. However, if your levels are high, you may need more frequent monitoring. Talk to your doctor for specific recommendations regarding your health.
Improving Your Health
Limiting your saturated fat consumption can help decrease your risk of developing heart disease and high cholesterol. If you eat a lot of red meat and dairy or use tropical oils, then decide to change your diet to one that includes more whole grains and vegetables.
In addition, you can give your heart health an extra boost by taking supplements like HeartBeet Complete. Its ingredients support healthy cholesterol, blood pressure, circulation, energy levels, and more. Help promote your heart health by limiting your saturated fat intake and by using HeartBeet Complete.