Heart health
Foods low in Saturated fat
Fatty acids with no double bonds — solid at room temperature. UK & EU labels surface this because high intake is associated with raised LDL cholesterol.
Looking for what Saturated fat is and where it comes from? See the Saturated fat overview.
Why eat low saturated fat?
The American Heart Association recommends limiting saturated fat to under 6% of daily calories — about 13 g on a 2,000-calorie diet. The UK NHS guidance is broadly similar: under 20 g per day for men, 30 g for women. The motivation is blood-cholesterol management and long-term cardiovascular risk, not weight per se.
Major sources to limit include red and processed meats, full-fat dairy (especially cheese and butter), coconut oil, palm oil, and many baked or fried packaged snacks. Healthier replacements emphasise monounsaturated and omega-3 fats: olive oil, avocados, oily fish (salmon, sardines, mackerel), nuts, and seeds.
Not all saturated fat behaves identically — some research suggests dairy-fat saturated acids differ from meat-fat saturated acids in their cholesterol impact, and chocolate's stearic acid is relatively neutral. The current consensus still favours overall reduction for cardiovascular risk, but the picture is more nuanced than "all saturated fat is bad".
Similar to Sandwich grec ou kebab, pita, crudités, lowest in saturated fat first
- Lettuce, for use on a sandwich 0.03G per 100 grams
- Tomatoes, for use on a sandwich 0.03G per 100 grams
- Onions, for use on a sandwich 0.04G per 100 grams
- Mushrooms, for use on a sandwich 0.05G per 100 grams
- Pepper, for use on a sandwich 0.06G per 100 grams
- Spinach, for use on a sandwich 0.06G per 100 grams
- Tortilla, includes plain and from mutton sandwich (Navajo) 0.3G per 100 grams
- Rudi's, Gluten-Free Bakery, Original Sandwich Bread 0.34G per 100 grams
- Vegetable sandwich on wheat 0.43G per 100 grams
- Jelly sandwich, on wheat bread 0.43G per 100 grams
- Vegetable sandwich on white 0.47G per 100 grams
- Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato 0.48G per 100 grams
Common questions
- What is the daily limit for saturated fat?
- The American Heart Association recommends under 6% of daily calories — about 13 g on a 2,000-calorie diet. The UK NHS guidance is up to 20 g/day for women and 30 g/day for men. These are upper limits, not targets; lower intakes are generally fine.
- Is coconut oil bad for you?
- Coconut oil is roughly 90% saturated fat — much higher than butter (~50%) or olive oil (~14%). Despite some marketing claims, coconut oil raises LDL cholesterol similarly to other saturated fats in controlled studies. It's not toxic, but using it freely as a "healthy" oil substitute isn't supported by current evidence. Olive, avocado, or canola oil are better default cooking fats for heart health.
- Are eggs okay on a low-saturated-fat diet?
- Yes, in moderation. An egg has about 1.5 g of saturated fat — well within a daily allowance for most people. Egg yolks are higher in dietary cholesterol than saturated fat. For people without high LDL or familial hypercholesterolaemia, 1–2 eggs daily fits most heart-healthy diets.
- What about saturated fat in cheese and dairy?
- Hard cheeses are high in saturated fat (~20 g/100 g for cheddar), but emerging research suggests dairy-fat saturated acids may have different metabolic effects than meat-fat saturated acids. Current guidance still favours moderation. Lower-fat dairy options (skim or 1% milk, low-fat cottage cheese, plain Greek yoghurt) keep dairy nutrition while reducing saturated fat substantially.