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Saturated fat raises blood cholesterol more than anything else in the diet. This type of fat is found in large quantities of animal products, including fatty meats, cold cuts, poultry skin, cheeses, butter, shortening, chocolate and coconut.
Function
Animal fat itself contains some cholesterol, but saturated fat (a large component of animal fat) stimulates cholesterol production in humans and so animal fat contributes in two ways to cholestrol levels.
Directions
Saturated fats are found primarily in animal products -- meat and dairy products such as milk, butter and cheese. Cutting saturated fat out of your diet is easy.- Eat lean meats such as fish and white meat in poultry.
- Reduce the amount of red meat you eat.
- Always cut fat off of your meat.
- Avoid products made with cream (butter, whipped cream, sauces etc.)
- Avoid whole dairy products, and switch to non-fat dairy or non-dairy alternatives instead. You may prefer to switch gradually by first switching to low-fat then to non-fat.
- There are now non-dairy alternatives to almost everything, from milk to cheese to ice cream. Not only are these alternatives healthier in general, but many agree that they taste better too. There really is no need to give up your favorites - have a look at what is available in your local health food store.
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Animal/Saturated Fats Avoidance can help with the following: | | | | | Allergy |  Allergic Rhinitis / Hay Fever | Do not eat foods that trigger your allergies: eat fewer foods and additives that are likely to cause inflammation and allergic reactions, such as saturated fats (meats and dairy products), refined foods, eggs, citrus, bananas, chocolate, peanuts, shellfish, food coloring, preservatives, caffeine, alcohol, tobacco, and sugar. |
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Autoimmune |
Multiple Sclerosis |
Circulation |
 Coronary Disease / Heart Attack| | Where heart disease is concerned, animal fats are generally considered unhealthy due to their association with high cholesterol levels in the blood. |
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Diet |
Consequences of Poor Diet
Effects of a Low Carbohydrate Diet| | The best dietary strategy to reduce one’s risk of dying from the number 1 killer in the U.S. is to reduce one's consumption of saturated fat and cholesterol. The evidence backing this, according to the American Heart Association, is "overwhelming." [Circulation 98 (1998): p.935] |
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Lab Values |
High Total Cholesterol| | It should be noted that there is not necessarily a strict relationship between cholesterol intake and blood cholesterol level. A properly functioning liver regulates the blood cholesterol level by storing, producing, releasing and excreting cholesterol as appropriate - primarily as bile. Even vegans, whose dietary intake of cholesterol is by definition essentially zero, have cholesterol in their blood (usually at very healthy levels) because their bodies manufacture it. |
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Organ Health |
Poor Bone Health| | Reduce intake of animal fats and concentrate on the "good" fats found in fresh, cold-water fish, olive, canola, evening primrose, and flax oils. |
 Hepatitis |
Skin-Hair-Nails |
Male Hair Loss| | Researchers in one study noted that Japanese hair was thick and healthy, with a small gland and little scalp oil, until large amounts of animal fat crept into their diet after World War II. |
Female Hair Loss| | Researchers in one study noted that Japanese hair was thick and healthy, with a small gland and little scalp oil, until large amounts of animal fat crept into their diet after World War II. |
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Uro-Genital |
Female Infertility
Menorrhagia (Heavy Periods) |
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Animal/Saturated Fats Avoidance can help prevent the following: | | | | | Aging | Parkinson's Disease| | American researchers have concluded that a high intake of animal fats is associated with a five-fold increase in the risk of developing Parkinson's disease. |
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Tumors, Malignant |
Colon Cancer| | Eat no more than 2-3 servings of red meat per week - the less red meat you eat, the better. Choose chicken, fish, or vegetarian alternatives such as beans instead. |
Ovarian Cancer| | 630 women aged 35-79 with ovarian cancer were studied. Increasing saturated fat consumption was associated with an increasing risk of ovarian cancer. No relationship was seen with the intake of unsaturated fats. [J Natl Cancer Inst 86( 18): pp.1409-15, 1994]
450 histologically confirmed new primary epithelial ovarian cancer cases aged 35-79 were compared to 564 randomly selected population controls. Cholesterol from eggs was related to increased risk. [Am J Epidemiol 139(11): S37, 1994] |
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KEY | | May do some good | | | Likely to help | | | Highly recommended |
GLOSSARY
Allergy (Allergies)
Hypersensitivity caused by exposure to a particular antigen (allergen), resulting in an increased reactivity to that antigen on subsequent exposure, sometimes with harmful immunologic consequences.
Bile
A bitter, yellow-green secretion of the liver. Bile is stored in the gallbladder and is released when fat enters the first part of the small intestine (duodenum) in order to aid digestion.
Cancer
Refers to the various types of malignant neoplasms that contain cells growing out of control and invading adjacent tissues, which may metastasize to distant tissues.
Cholesterol
A waxy, fat-like substance manufactured in the liver and found in all tissues, it facilitates the transport and absorption of fatty acids. In foods, only animal products contain cholesterol. An excess of cholesterol in the bloodstream can contribute to the development of atherosclerosis.
Epithelial
Referring to the cells that line and protect the external and internal surfaces of the body. Epithelial cells form epithelial tissues such as skin and mucous membranes.
Flax (Flax Oil, Flax Seed)
Flax Seed or Flax Oil. Flax oil is nutty-flavored oil that is pressed out of flax seeds and is one of the richest sources of Essential Fatty Acids (EFAs), a vital element for good health. The oil making process removes many of the seed's phytoestrogens which offer several health-related benefits including reducing the risk of cancer and alleviating menopausal symptoms. Many choose to use the whole seed because of its fiber and lignan content. Flaxseed oil is light- and temperature-sensitive and must be stored in the refrigerator.
Gland (Glands)
The glandular system is one of the most important and complicated systems of the body. Gland tissue can be either an organ or general tissue that secretes chemicals and there are two types of gland: exocrine and endocrine. Those glands which secrete chemicals through tubules or ducts are called exocrine and include sweat, tear and salivary glands. Ductless glands - part of the endocrine system - secrete special chemicals (hormones) directly into the blood.
Liver (Hepatic)
The largest and one of the most complex organs of the body, the liver is responsible for much of the metabolism of fats, proteins and carbohydrates. It is the site of much of the body's detoxification. It is connected very closely with digestion and the regulation of blood sugar, among many other functions. Found behind the ribs on the right side of the abdomen, it has many important functions such as removing harmful material from the blood, making enzymes and bile that help digest food, and converting food into substances needed for life and growth. Hepatic: Pertaining to the liver.
Multiple Sclerosis (MS)
Demyelinating disorder of the central nervous system, causing patches of sclerosis (plaques) in the brain and spinal cord, manifested by loss of normal neurological functions, e.g. muscle weakness, loss of vision, and mood alterations.
Parkinson's Disease (Parkinson's)
A chronic, slowly-progressing disease of the nervous system characterized clinically by the combination of tremor, rigidity, extreme slowness of movement, and stooped posture. It is characterized pathologically by loss of dopamine in the substantia nigra.
Saturated Fat (Saturated Fats)
A type of fat that is readily converted to LDL cholesterol and is thought to encourage production of arterial disease. Saturated fats tend to be hard at room temperature. Among saturated fats are animal fats, dairy products, and such vegetable oils as coconut and palm oils.
Unsaturated Fats (Unsaturated Fat)
In foods, fats missing hydrogen atoms in specific places on the fatty acid molecule; depending on the number of missing atoms, these fats are classified as either monounsaturated or polyunsaturated. Main dietary sources are plants and fish.
Vegan (Veganism, Vegans)
A person who consumes no animal products of any kind. In other words, vegans do not consume meat, fish, fowl, dairy products, eggs, honey, or products containing gelatin or any other animal-derived ingredients such as whey powder or food colorings.
Vegetarian (Lacto-Ovo-Vegetarian, Vegetarianism, Vegetarians)
A person who consumes no meat, fish or fowl (chicken, turkey, etc.), but who may consume animal products such as dairy products (milk, cheese, butter, etc.), eggs or honey.
Last updated: Apr 13, 2008
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