Mediterranean Diet: Food List, Tips and 7-Day Meal Plan
It's focused on eating mostly five groups of foods: fruits and vegetables, whole grains, beans, healthy fats from olive oil, nuts and seeds, and fish.
saturated fat
Meat is eaten in the Mediterranean and is full of bioavailable nutrients like vitamin B12 and complete protein, but again, it's usually consumed in small portions, and leaner cuts are prioritized. That's important, because meat can be high in <anchor>saturated fat</anchor>, which is known to increase levels of cholesterol in the blood. Poultry is popular as it is a lean protein source, making options like chicken a staple on many Mediterranean menus.
Saturated Fat | American Heart Association
Saturated Fat \| American Heart Association

[Skip to main content](#main-content)

[![American Heart Association heart and torch logo](/-/media/Images/Logos/Global-Do-No-Edit/Header/AHA_100_years_anniversary_header_logo.svg?h=100&w=100&sc_lang=en&hash=798A6DFA12D61ADEFD04E58D778906FF)\
![American Heart Association 100 Years logo](/-/media/Images/Logos/Global-Do-No-Edit/Header/AHA_100_years_anniversary_header_logo.svg?h=90&w=70&sc_lang=en&hash=56D79DCC71944F7103C76787B0B9D0BD)](https://www.heart.org/en/)

- [**Heart Attack and Stroke Symptoms**](/en/about-us/heart-attack-and-stroke-symptoms)
- [Volunteer](/en/volunteer/opportunities)
- [ShopHeart](https://www.shopheart.org/?utm_source=heart.org&utm_medium=Referral&utm_campaign=AHA-Parent-Site-Top-Nav-Desktop)
- [Donate Once](https://mygiving.heart.org/-/XXRCJWZY)
- [Donate Monthly](https://pages.heart.org/drtv_helpheart?s_subsrc=global_nav)
- [![donate](/-/media/Feature/Navigation/TopNav/donateheartwhite.svg?h=20&iar=0&w=22&sc_lang=en)\
\
Donate](https://mygiving.heart.org/-/XQTJEBWY)
- ![site search](/-/media/Project/Common/glyphs/search.svg?h=24&iar=0&mw=960&w=24&sc_lang=en)Search

Search


- Search American Heart AssociationSearch"![Search](/-/media/Project/Common/glyphs/search.svg?h=24&w=24&sc_lang=en&hash=D08FBCC52BBF0949A352C134D3C04658)

In Your Community


- Healthy Living

- [Healthy Living](/en/healthy-living)
- [Healthy Eating](/en/healthy-living/healthy-eating)
- [Healthy Lifestyle](/en/healthy-living/healthy-lifestyle)
- [Recipes](https://recipes.heart.org/en/)
- [Fitness](/en/healthy-living/fitness)
- [Pets and Your Health / Healthy Bond for Life](/en/healthy-living/healthy-bond-for-life-pets)
- [Company Collaboration](/en/healthy-living/company-collaboration)

- Health Topics

- [Health Topics](/en/health-topics)
- [Aortic Aneurysm](/en/health-topics/aortic-aneurysm)
- [Arrhythmia](/en/health-topics/arrhythmia)
- [Atrial Fibrillation](/en/health-topics/atrial-fibrillation)
- [Cardiac Arrest](/en/health-topics/cardiac-arrest)
- [Cardiac Rehab](/en/health-topics/cardiac-rehab)
- [Cardiomyopathy](/en/health-topics/cardiomyopathy)
- [Cholesterol](/en/health-topics/cholesterol)
- [Congenital Heart Defects](/en/health-topics/congenital-heart-defects)
- [Diabetes](/en/health-topics/diabetes)
- [Flu Prevention](/en/health-topics/flu-prevention)
- [Heart Attack](/en/health-topics/heart-attack)
- [Heart Failure](/en/health-topics/heart-failure)
- [Heart Murmurs](/en/health-topics/heart-murmurs)
- [Heart Valve Problems and Disease](/en/health-topics/heart-valve-problems-and-disease)
- [High Blood Pressure](/en/health-topics/high-blood-pressure)
- [Infective Endocarditis](/en/health-topics/infective-endocarditis)
- [Kawasaki Disease](/en/health-topics/kawasaki-disease)
- [Metabolic Syndrome](/en/health-topics/metabolic-syndrome)
- [Myocarditis](/en/health-topics/myocarditis)
- [Pericarditis](/en/health-topics/pericarditis)
- [Peripheral Artery Disease](/en/health-topics/peripheral-artery-disease)
- [Sleep Disorders](/en/health-topics/sleep-disorders)
- [Stroke](https://www.stroke.org/en/)
- [Venous Thromboembolism](/en/health-topics/venous-thromboembolism)
- [Consumer Health Care](/en/health-topics/consumer-healthcare)
- [Caregiver Support](/en/health-topics/caregiver-support)
- [Support Network](https://supportnetwork.heart.org/)

- Professionals

- [Professional Resources](/en/professional)
- [Professional Heart Daily](https://professional.heart.org/en/)
- [Research](https://professional.heart.org/en/research-programs)
- [Professional Membership](https://professional.heart.org/en/professional-membership)
- [Meetings](https://professional.heart.org/en/meetings)
- [Education](https://professional.heart.org/en/education)
- [Guidelines & Statements](https://professional.heart.org/en/guidelines-and-statements)
- [Journals](https://professional.heart.org/en/journals)
- [Quality Improvement](/en/professional/quality-improvement)
- [Educators and Parents](/en/professional/educator)
- [National Hypertension Control Initiative](https://nhci.heart.org/)
- [Food is Medicine Initiative](https://healthcarexfood.org)
- [Million Hearts Collaboration](/en/professional/million-hearts)
- [Data Science](/en/professional/datascience)

- About Us

- [The AHA Turns 100](/en/bold-hearts-the-centennial)
- [About Us](/en/about-us)
- [Our Impact](/en/impact-map)
- [Our Lifesaving History](/en/about-us/history-of-the-american-heart-association)
- [Heart and Stroke News](/en/news)
- [Noticias en español](/en/news/news-in-spanish)
- [CEO Roundtable](https://ceoroundtable.heart.org/)
- [Policy Research](/en/get-involved/advocate/policy-research)
- [Scientific Research](/en/about-us/scientific-research)
- [International Programs](/en/about-us/international-programs)
- [2024 Health Equity Impact Goal](/en/about-us/2024-health-equity-impact-goal)
- [Equitable Health for All](/en/healthy-living/live-fierce/live-fierce-stand-for-all)
- [Value in Healthcare Initiative](/en/value-in-healthcare-initiative)
- [Media Newsroom](https://newsroom.heart.org)
- [Annual Report](/en/about-us/2022-2023-annual-report)
- [AHA Financial Information](/en/about-us/aha-financial-information)
- [AHA Family of Entities](/en/about-us/the-heart-enterprise)
- [Contact Us](/en/about-us/contact-us)
- [Career Opportunities](https://heart.jobs/?utm_campaign=heart.org-TopNav&vs=2896&utm_medium=Other&utm_source=heart.org-TopNav)

- Get Involved

- [Get Involved](/en/get-involved)
- [Volunteer](/en/volunteer/opportunities)
- [Find an Event Near You](/en/get-involved/find-an-event-near-you)
- [Advocate](/en/get-involved/advocate)
- [Go Red For Women](https://www.goredforwomen.org/en/)
- [Research Goes Red](https://www.projectbaseline.com/gored/)

- Ways To Give

- [Ways to Give](/en/get-involved/ways-to-give)
- [Monthly Giving As Seen On TV](/en/get-involved/ways-to-give/monthly-giving-saves-lives)
- [Honor a Loved One](https://www2.heart.org/site/SPageNavigator/donatenow_honor.html?s_src=20U2W1EEMT&s_subsrc=main_nav_honor_link)
- [Make a Memorial Gift](https://www2.heart.org/site/SPageNavigator/donatenow_legacy.html&s_src=20U2W1EEMM&sub_src=main_nav_memorial_link)
- [Create a Tribute Page](https://ahatribute.funraise.org/)
- [Raise Your Way](https://raiseyourwayforaha.funraise.org/)
- [Gifts of Stock and Mutual Funds](/en/get-involved/ways-to-give/wills-trusts-annuities/ways-to-gift/stock-gifts-and-mutual-funds)
- [Make a Crypto Gift](/en/get-involved/ways-to-give/cryptocurrency)
- [Donor Advised Fund](/en/get-involved/ways-to-give/wills-trusts-annuities/donor-advised-fund)
- [Wills Trusts and Annuities](/en/get-involved/ways-to-give/wills-trusts-annuities)
- [Fundraising Events](/en/get-involved/ways-to-give/for-companies/fundraising-events)
- [Cor Vitae Society](/en/get-involved/ways-to-give/cor-vitae-society)
- [Paul Dudley White Legacy Society](/en/get-involved/ways-to-give/wills-trusts-annuities/paul-dudley-white-legacy-society)
- [Kids Heart Challenge](https://www2.heart.org/site/SPageNavigator/khc_resources_search.html)
- [American Heart Challenge](https://www2.heart.org/site/SPageNavigator/ahc_resources_search.html)
- [Social Impact Funds](/en/aha-ventures/social-impact-funds)
- [Heritage Brick Walk](/en/get-involved/ways-to-give/heritage-brick-walk)
- [Retail Supporters](/en/get-involved/ways-to-give/life-is-why)

- CPR

- [CPR and First Aid](https://cpr.heart.org/en/)
- [Find A Training Center](https://ahainstructornetwork.americanheart.org/AHAECC/classConnector.jsp?pid=ahaecc.classconnector.home)
- [Find A Course](https://cpr.heart.org/en/course-catalog-search)
- [CPR Purchase Options](https://cpr.heart.org/en/course-catalog-search/purchase-options)

  - [![X formerly known as Twitter](/-/media/Feature/Navigation/Social/x_aha.svg?h=54&iar=0&mw=960&w=54&sc_lang=en)](https://x.com/American_Heart "X formerly known as Twitter")
  - [![Facebook](/-/media/Feature/Navigation/Social/facebook-gray.svg?h=52&iar=0&mw=960&w=52&sc_lang=en)](https://www.facebook.com/AmericanHeart "American Heart Association Facebook")
  - [![Instagram](/-/media/Feature/Navigation/Social/instagram-gray.svg?h=52&iar=0&mw=960&w=52&sc_lang=en)](https://www.instagram.com/american_heart/ "American Heart Association Instagram")
  - [![YouTube](/-/media/Feature/Navigation/Social/youtube-gray.svg?h=52&iar=0&mw=960&w=52&sc_lang=en)](https://www.youtube.com/user/americanheartassoc "American Heart Association YouTube")
  - [![Pinterest](/-/media/Feature/Navigation/Social/pinterest-gray.svg?h=52&iar=0&mw=960&w=52&sc_lang=en)](https://www.pinterest.com/americanheart/ "American Heart Association Pinterest")
  - [![LinkedIn](/-/media/Feature/Navigation/Social/linkedin-gray.svg?h=52&iar=0&mw=960&w=52&sc_lang=en)](https://www.linkedin.com/company/american-heart-association "American Heart Association Linked In")

- Healthy Living




- [Healthy Living](/en/healthy-living)
- [Healthy Eating](/en/healthy-living/healthy-eating)  - [Add Color](/en/healthy-living/healthy-eating/add-color)
  - [Cooking Skills](/en/healthy-living/healthy-eating/cooking-skills)
  - [Eat Smart](/en/healthy-living/healthy-eating/eat-smart)
  - [Heart-Check Foods](/en/healthy-living/healthy-eating/heart-check-foods)
  - [Losing Weight](/en/healthy-living/healthy-eating/losing-weight)
  - [Recipes](https://recipes.heart.org/en/)
- [Healthy Lifestyle](/en/healthy-living/healthy-lifestyle)  - [Mental Health and Well-being](/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing)
  - [Sleep](/en/healthy-living/healthy-lifestyle/sleep)
  - [Stress Management](/en/healthy-living/healthy-lifestyle/stress-management)
  - [Quit Smoking/Tobacco/Vaping](/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco)
  - [Healthy Habits](/en/healthy-living/healthy-lifestyle/habits)
- [Fitness](/en/healthy-living/fitness)  - [Fitness Basics](/en/healthy-living/fitness/fitness-basics)
  - [Getting Active](/en/healthy-living/fitness/getting-active)
  - [Staying Motivated](/en/healthy-living/fitness/staying-motivated)
  - [Walking](/en/healthy-living/fitness/walking)
- [Pets and Your Health / Healthy Bond for Life](/en/healthy-living/healthy-bond-for-life-pets)  - [Best Friend Fridays](/en/healthy-living/healthy-bond-for-life-pets/pets-as-coworkers/welcome-to-best-friend-fridays)
  - [Horses Have Heart](/en/healthy-living/healthy-bond-for-life-pets/pet-owners/horses-have-heart "Horses Have Heart")
- [Company Collaboration](/en/healthy-living/company-collaboration)  - [Well-being Works Better™](https://wellbeingworksbetter.org/en/)
  - [Heart-Check Certification](/en/healthy-living/company-collaboration/heart-check-certification)
  - [Food System Strategy](/en/healthy-living/company-collaboration/food-system-strategy)
  - [Healthy for Life](/en/healthy-living/company-collaboration/healthy-for-life)
  - [Health Equity in the Workforce](/en/healthy-living/company-collaboration/well-being-works-better/health-equity-in-the-workforce)

- Health Topics




- [Health Topics](/en/health-topics)  - [Aortic Aneurysm](/en/health-topics/aortic-aneurysm)
  - [Arrhythmia](/en/health-topics/arrhythmia)
  - [Atrial Fibrillation](/en/health-topics/atrial-fibrillation)
  - [Cardiac Arrest](/en/health-topics/cardiac-arrest)
  - [Cardiac Rehab](/en/health-topics/cardiac-rehab)
  - [Cardiomyopathy](/en/health-topics/cardiomyopathy)
  - [Cholesterol](/en/health-topics/cholesterol)
  - [Congenital Heart Defects](/en/health-topics/congenital-heart-defects)
  - [Diabetes](/en/health-topics/diabetes)
  - [Flu Prevention](/en/health-topics/flu-prevention)
  - [Heart Attack](/en/health-topics/heart-attack)
  - [Heart Failure](/en/health-topics/heart-failure)
  - [Heart Murmurs](/en/health-topics/heart-murmurs)
  - [Heart Valve Problems & Disease](/en/health-topics/heart-valve-problems-and-disease)
  - [High Blood Pressure](/en/health-topics/high-blood-pressure)
  - [Infective Endocarditis](/en/health-topics/infective-endocarditis)
  - [Kawasaki Disease](/en/health-topics/kawasaki-disease)
  - [Metabolic Syndrome](/en/health-topics/metabolic-syndrome)
  - [Myocarditis](/en/health-topics/myocarditis)
  - [Pericarditis](/en/health-topics/pericarditis)
  - [Peripheral Artery Disease](/en/health-topics/peripheral-artery-disease)
  - [Sleep Disorders](/en/health-topics/sleep-disorders)
  - [Stroke](https://www.stroke.org/en/)
  - [Venous Thromboembolism](/en/health-topics/venous-thromboembolism)
- [Caregiver Support](/en/health-topics/caregiver-support)
- [Consumer Health Care](/en/health-topics/consumer-healthcare)
- [Support Network](https://supportnetwork.heart.org/)

- Professionals




- [Professional Resources](/en/professional)
- [Professional Heart Daily](https://professional.heart.org/en/)  - [Research](https://professional.heart.org/en/research-programs)
  - [Professional Membership](https://professional.heart.org/en/professional-membership)
  - [Meetings](https://professional.heart.org/en/meetings)
  - [Education](https://professional.heart.org/en/education)
  - [Guidelines & Statements](https://professional.heart.org/en/guidelines-and-statements)
  - [Journals](https://professional.heart.org/en/journals)
  - [Communities](https://professional.heart.org/en/communities)
  - [Science News](https://professional.heart.org/en/science-news)
- [Quality Improvement](/en/professional/quality-improvement)  - [Get With The Guidelines®](/en/professional/quality-improvement/get-with-the-guidelines)
  - [Mission: Lifeline®](/en/professional/quality-improvement/mission-lifeline)
  - [Healthcare Certification](/en/professional/quality-improvement/healthcare-certification)
  - [Outpatient Quality Improvement](/en/professional/quality-improvement/outpatient)
  - [International Quality Care](https://international.heart.org/en/international-healthcare-quality)
  - [Research and Publications](/en/professional/quality-improvement/quality-research-and-publications)
  - [Target: Heart Failure℠](/en/professional/quality-improvement/target-heart-failure)
  - [Target: Stroke℠](/en/professional/quality-improvement/target-stroke)
  - [Target: Aortic Stenosis™](/en/professional/quality-improvement/target-aortic-stenosis "Target: Aortic Stenosis® ")
  - [Hemorrhagic Stroke Initiative](/en/professional/quality-improvement/hemorrhagic-stroke)
  - [Mitral Valve Reference Center Award](/en/professional/quality-improvement/mitral-valve-foundation)
  - [Rural Health Care Outcomes Accelerator](/en/professional/quality-improvement/rural-healthcare-outcomes-accelerator)
- [Educators and Parents](/en/professional/educator)  - [Kids Health Initiatives](/en/professional/educator/kids-health-initiatives "Kids Health Initiatives ")
  - [School Programs](/en/professional/educator/school-programs)
  - [NFL PLAY 60](/en/professional/educator/nfl-play-60)
  - [Teaching Gardens](/en/professional/educator/teaching-gardens)
- [National Hypertension Control Initiative](https://nhci.heart.org/)
- [La Iniciativa Nacional de Control de la Hipertensión](https://nhci.heart.org/es/ "Presentamos la Iniciativa Nacional de Control de la Hipertension")
- [Food is Medicine Initiative](https://healthcarexfood.org)
- [Million Hearts Collaboration®](/en/professional/million-hearts)
- [Data Science](/en/professional/datascience)

- Get Involved




- [Get Involved](/en/get-involved)
- [Volunteer](/en/volunteer)
- [Find an Event Near You](/en/get-involved/find-an-event-near-you)
- [Advocate](/en/get-involved/advocate)  - [Federal Priorities](/en/get-involved/advocate/federal-priorities)
  - [State Issues](/en/get-involved/advocate/state-issues)
  - [Heart on the Hill](/en/get-involved/advocate)
  - [Media Advocacy](/en/get-involved/advocate/media-advocacy)
  - [Policy Research](/en/get-involved/advocate/policy-research)
- [Go Red For Women](https://www.goredforwomen.org/en/)  - [Research Goes Red](https://www.projectbaseline.com/gored/)
- [For Companies](/en/get-involved/ways-to-give/for-companies)

- Ways to Give




- [Ways to Give](/en/get-involved/ways-to-give)  - [Monthly Giving As Seen On TV](/en/get-involved/ways-to-give/monthly-giving-saves-lives "Monthly Giving Saves Lives")
  - [Honor a Loved One](https://mygiving.heart.org/-/XCBTSYZR "Honor a Loved One")
  - [Make a Memorial Gift](https://mygiving.heart.org/-/XTPMHHQM "Memorial Gifts")
  - [Create a Tribute Page](https://ahatribute.funraise.org/)
  - [Gifts of Stock and Mutual Funds](/en/get-involved/ways-to-give/wills-trusts-annuities/ways-to-gift/stock-gifts-and-mutual-funds)
  - [Make a Crypto Gift](/en/get-involved/ways-to-give/cryptocurrency)
  - [Donor Advised Fund](/en/get-involved/ways-to-give/wills-trusts-annuities/donor-advised-fund)
  - [Wills Trusts and Annuities](/en/get-involved/ways-to-give/wills-trusts-annuities)
  - [Fundraising Events](/en/get-involved/ways-to-give/for-companies/fundraising-events)
  - [Cor Vitae Society](/en/get-involved/ways-to-give/cor-vitae-society)
  - [Paul Dudley White Legacy Society](/en/get-involved/ways-to-give/wills-trusts-annuities/paul-dudley-white-legacy-society)
  - [Raise Your Way](https://raiseyourwayforaha.funraise.org/)
  - [Social Impact Funds](/en/aha-ventures/social-impact-funds)
  - [Heritage Brick Walk](/en/get-involved/ways-to-give/heritage-brick-walk)
  - [Retail Supporters](/en/get-involved/ways-to-give/life-is-why)
  - [Kids Heart Challenge](https://www2.heart.org/site/SPageNavigator/khc_resources_search.html)
  - [American Heart Challenge](https://www2.heart.org/site/SPageNavigator/ahc_resources_search.html)

- About Us




- [The AHA Turns 100](/en/bold-hearts-the-centennial)  - [100 Years of Impact Timeline](/en/bold-hearts-the-centennial/100-years-of-impact)
  - [A Century of Progress](/en/around-the-aha/a-century-of-progress-against-cardiovascular-disease)
  - [History at Heart News](/en/news/history-at-heart)
  - [Shop Centennial Merchandise](https://www.shopheart.org/collections/centennial?utm_source=heart.org&utm_medium=referral&utm_campaign=CentennialMerchNav&utm_content=Centennial)
- [About Us](/en/about-us)  - [Our Lifesaving History](/en/about-us/history-of-the-american-heart-association)
  - [Our Impact](/en/impact-map)
  - [Equitable Health for All](/en/healthy-living/live-fierce/live-fierce-stand-for-all)
  - [2024 Health Equity Impact Goal](/en/about-us/2024-health-equity-impact-goal)
  - [CEO Roundtable](https://ceoroundtable.heart.org/)
  - [Scientific Research](/en/about-us/scientific-research)
  - [Value in Healthcare Initiative](/en/value-in-healthcare-initiative "Value in Healthcare Initiative")
  - [AHA Financial Information](/en/about-us/aha-financial-information)
  - [AHA Family of Entities](/en/about-us/the-heart-enterprise)
- [Office of Health Equity](/en/about-us/office-of-health-equity)  - [Bernard J. Tyson Impact Fund](/en/aha-ventures/social-impact-funds/bernard-j-tyson-fund)
  - [Diversity and Inclusion](/en/about-us/diversity-inclusion)
  - [EmPOWERED to Serve](https://www.empoweredtoserve.org/en/)
  - [Health Ecosystems](https://www.empoweredtoserve.org/en/health-ecosystems)
  - [Social Impact Funds](/en/aha-ventures/social-impact-funds)
  - [Health Equity in the Workforce](/en/healthy-living/company-collaboration/well-being-works-better/health-equity-in-the-workforce)
- [Heart & Stroke News](/en/news)  - [Noticias en español](/en/news/news-in-spanish)
  - [Content Editorial Guidelines](/en/about-us/editorial-guidelines)
- [Policy Research](/en/get-involved/advocate/policy-research)  - [Advocacy Fact Sheets](/en/get-involved/advocate/policy-research/advocacy-fact-sheets)
  - [Policy Positions](/en/get-involved/advocate/policy-research/our-policy-positions)
- [International Programs](/en/about-us/international-programs)  - [International Gold Standard Confidence](/en/about-us/international-programs/international-gold-standard-confidence "International Gold Standard Conference")
  - [CPR Lifesavers in India](/en/about-us/international-programs/aiims)
- [Podcast Network](/en/podcast-network "Podcast Network")
- [Media Newsroom](https://newsroom.heart.org)
- [Career Opportunities](https://heart.jobs/?utm_campaign=heart.org-TopNav&vs=2896&utm_medium=Other&utm_source=heart.org-TopNav)
- [Annual Report](/en/about-us/2022-2023-annual-report)
- [Contact Us](/en/about-us/contact-us)

- Learn CPR




- [CPR and First Aid](https://cpr.heart.org/en/)
- [Find A Training Center](https://ahainstructornetwork.americanheart.org/AHAECC/classConnector.jsp?pid=ahaecc.classconnector.home)
- [Find A Course](https://cpr.heart.org/en/course-catalog-search)
- [CPR Purchase Options](https://cpr.heart.org/en/course-catalog-search/purchase-options)

- In Your Community

- [Volunteer](/en/volunteer/opportunities)
- [Learn CPR](https://cpr.heart.org/en/)
- [ShopHeart](https://www.shopheart.org/?utm_source=heart.org&utm_medium=Referral&utm_campaign=AHA-Parent-Site-Top-Nav-Mobile)

- [Heart Attack and Stroke Symptoms](/en/about-us/heart-attack-and-stroke-symptoms)

1. [Home](/en/)
2. [Healthy Living](/en/healthy-living)
3. [Healthy Eating](/en/healthy-living/healthy-eating)
4. [Eat Smart](/en/healthy-living/healthy-eating/eat-smart)
5. [Fats](/en/healthy-living/healthy-eating/eat-smart/fats)
6. Saturated Fat

# Saturated Fat

![types of saturated fats](/-/media/AHA/H4GM/Article-Images/saturated-fat.jpg?sc_lang=en)

Eating too much saturated fat can raise the level of LDL(bad) cholesterol in your blood. A high level of LDL cholesterol in your blood increases your risk of heart disease and stroke.

## What are saturated fats?

Saturated fats are typically solid at room temperature.

## How do saturated fats affect my health?

Saturated fats are found in animal-based foods such as beef, pork, poultry, full-fat dairy products, eggs and tropical oils, such as coconut and palm. Because they are typically solid at room temperature, they are sometimes called “solid fats.” Saturated fats can cause problems with your cholesterol levels, which can increase your risk of heart disease. Replacing foods high in saturated fat with healthier options (unsaturated fats such as canola, soybean and olive oil) can lower risk of heart disease.

## What foods contain saturated fat?

Saturated fats occur naturally in many foods. Most come from animal sources, including meat and dairy products, as well as tropical fats such as coconut, palm and palm kernel.

### **Examples of foods with saturated fat are:**

- Beef
- Lamb
- Pork
- Poultry, especially with skin
- Beef fat (tallow)
- Lard and cream
- Butter
- Cheese
- Ice cream
- Coconut
- Palm oil
- Palm kernel oil
- Some baked and fried foods

## AHA Recommendation

The American Heart Association recommends aiming for a dietary pattern that achieves less than 6% of total calories from saturated fat.

For example, if you need about 2,000 calories a day, no more than 120 of them should come from saturated fat.

That’s about 13 grams or less of saturated fat per day.

Remember the big picture, your overall eating pattern. Apply this general guidance regardless of where your food is prepared or consumed:

- Balance calorie intake with calorie needs to achieve and maintain a healthy weight.
- Choose whole grains, lean and plant-based protein and a variety of fruits and vegetables.
- Limit salt, sugar, animal fat, processed foods and alcohol.

## What are alternatives to replace saturated fats in the foods I eat?

As part of an [overall heart-healthy dietary pattern](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations), choose beans, legumes, fish or nuts to replace some of the meat you eat. If meat is desired, choose lean meats and poultry without skin. Prepare them without added saturated and trans fat. Eat foods made with liquid vegetable oil but not tropical oils.

### There’s a lot of conflicting information about saturated fats. Should I eat them or not?

The [American Heart Association recommends](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations) limiting saturated fats to less than 6% of total calories. Saturated fats are found in butter, cheese, red meat, other animal-based foods and tropical oils. Decades science has proven that saturated fats can raise your “bad” cholesterol and put you at higher risk for heart disease.

The more important thing to remember is the overall dietary pattern. Saturated fats are just one piece of the puzzle. Eating more fruits, vegetables and whole grains is a way to achieve an overall healthy eating pattern.

When you hear about the latest “diet of the day” or a new or odd-sounding theory about food, consider the source. The American Heart Association makes dietary recommendations only after carefully considering the latest scientific evidence.

![Young boy and his mother in the kitchen preparing food from a recipe on a tablet](/-/media/Healthy-Living-Images/HfG-Signup-Images/Young_boy_cooking_with_his_mother_in_kitchen.jpg?h=501&iar=0&mw=2000&w=890&sc_lang=en)

![HFG logo](https://www.heart.org/-/media/FA7F93F0B44C488297F22FCE61416038.ashx?h=200&w=350&hash=6344666AE2336D28717A6E343CFC1A6C)

## Join Healthy for Good™ and get our free **Shop Smart, Eat Smart** digital recipe booklet while supplies last!

First Name (required)

Last Name (required)

Email (required)

Zip Code (required)

I agree to the [Terms and Conditions](/en/healthy-living/hfg-user-agreement "HFG User Agreement") and [Privacy Policy](/en/about-us/statements-and-policies/privacy-statement "HFG Privacy Statement").

Contact IdForm IDForm NameForm Submission DateForm URLCampaign ContentCampaign SourceCampaign Medium

* * *

Last Reviewed: Aug 23, 2024

[![X formerly known as Twitter](/-/media/Feature/Navigation/Social/x_color.svg?h=54&iar=0&mw=960&w=54&sc_lang=en)](https://x.com/intent/post?url=https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats "X formerly known as Twitter")[![Facebook](/-/media/Feature/Navigation/Social/facebook.svg?h=52&iar=0&mw=960&w=52&sc_lang=en)](https://www.facebook.com/sharer/sharer.php?u=https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats "Facebook")[![LinkedIn](/-/media/Feature/Navigation/Social/linkedin.svg?h=52&iar=0&mw=960&w=52&sc_lang=en)](https://www.linkedin.com/shareArticle?url=https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats "LinkedIn")[![Email](/-/media/Feature/Social/mail.svg?h=52&iar=0&mw=960&w=52&sc_lang=en)](/cdn-cgi/l/email-protection#221d515740484741561f71435657504356474607101264435604404d465b1f4a56565251180d0d5555550c4a474350560c4d50450d474c0d4a47434e564a5b0f4e4b544b4c450d4a47434e564a5b0f4743564b4c450d4743560f514f4350560d444356510d5143565750435647460f44435651 "Email")![Copy site URL to your clipboard](/-/media/Feature/Social/copylink.svg?h=52&iar=0&mw=960&w=52&sc_lang=en)![Print](/-/media/Feature/Social/print.svg?h=52&iar=0&mw=960&w=52&sc_lang=en)

- [Eat Smart](/en/healthy-living/healthy-eating/eat-smart)

- [American Heart Association Cookbooks](/en/healthy-living/healthy-eating/eat-smart/aha-cookbooks)

- [Nutrition Basics](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics)

- [Fats](/en/healthy-living/healthy-eating/eat-smart/fats)





- [Dietary Fats](/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats)
- [Saturated Fat](/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats)
- [Polyunsaturated Fats](/en/healthy-living/healthy-eating/eat-smart/fats/polyunsaturated-fats)
- [Monounsaturated Fats](/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats)
- [Trans Fat](/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat)
- [Fish and Omega-3 Fatty Acids](/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids)
- [Healthy Cooking Oils](/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils)
- [Go Nuts (But Just a Little!)](/en/healthy-living/healthy-eating/eat-smart/fats/go-nuts-but-just-a-little)
- [The Facts on Healthy Fats Infographic](/en/healthy-living/healthy-eating/eat-smart/fats/the-facts-on-fats)
- [4 Ways to Get Good Fats Infographic](/en/healthy-living/healthy-eating/eat-smart/fats/4-ways-to-get-good-fats-infographic)

- [Sodium](/en/healthy-living/healthy-eating/eat-smart/sodium)

- [Sugar](/en/healthy-living/healthy-eating/eat-smart/sugar)

- [Healthy For Good: Spanish Infographics](/en/healthy-living/healthy-eating/eat-smart/healthy-living-spanish-infographics)


## Related Articles

[![food as fuel, food for a workout](/-/media/AHA/H4GM/Article-Images/FoodAsFuel.jpg?h=648&w=1152&sc_lang=en&hash=035EC42E0DF862650629B5E6AE81CB72)\
**Food as Fuel Before, During and After Workouts**](https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-as-fuel-before-during-and-after-workouts)

- [Eat Smart](/en/healthy-living/healthy-eating/eat-smart)

- [American Heart Association Cookbooks](/en/healthy-living/healthy-eating/eat-smart/aha-cookbooks)

- [Nutrition Basics](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics)

- [Fats](/en/healthy-living/healthy-eating/eat-smart/fats)





- [Dietary Fats](/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats)
- [Saturated Fat](/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats)
- [Polyunsaturated Fats](/en/healthy-living/healthy-eating/eat-smart/fats/polyunsaturated-fats)
- [Monounsaturated Fats](/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats)
- [Trans Fat](/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat)
- [Fish and Omega-3 Fatty Acids](/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids)
- [Healthy Cooking Oils](/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils)
- [Go Nuts (But Just a Little!)](/en/healthy-living/healthy-eating/eat-smart/fats/go-nuts-but-just-a-little)
- [The Facts on Healthy Fats Infographic](/en/healthy-living/healthy-eating/eat-smart/fats/the-facts-on-fats)
- [4 Ways to Get Good Fats Infographic](/en/healthy-living/healthy-eating/eat-smart/fats/4-ways-to-get-good-fats-infographic)

- [Sodium](/en/healthy-living/healthy-eating/eat-smart/sodium)

- [Sugar](/en/healthy-living/healthy-eating/eat-smart/sugar)

- [Healthy For Good: Spanish Infographics](/en/healthy-living/healthy-eating/eat-smart/healthy-living-spanish-infographics)


## Lipton

Nationally Supported by

![Lipton](/-/media/Images/Healthy-Living/Logos/Lipton_Sponsor_Logo_sized.jpg?h=120&iar=0&w=120&sc_lang=en)

[Learn more about Lipton](/en/get-involved/ways-to-give/life-is-why/lipton)

## Egg Nutrition Center

Nationally Supported by

![Egg Nutrition Center](/-/media/Images/Healthy-Living/Logos/Egg_Nutrition_Center_logo.jpg?h=44&iar=0&w=120&sc_lang=en)

[Learn more about Egg Nutrition Center](/en/healthy-living/company-collaboration/american-heart-association-supporter-egg-nutrition-center)

## Eggland's Best

Nationally Supported by

![Eggland's Best](/-/media/Images/Healthy-Living/Logos/EgglandsBestLogo75percent175w.jpg?h=49&iar=0&w=120&sc_lang=en)

[Learn more about Eggland’s Best](/en/healthy-living/company-collaboration/american-heart-association-supporter-egglands-best)

![100 years bold hearts](/-/media/Images/Logos/Global-Do-No-Edit/Footer/CentennialBoldHeartsBadgew.png?h=130&w=130&sc_lang=en)

Our mission is to be a relentless force for a world of longer, healthier lives. As we move into the second century of our work, we are advancing health and hope for everyone, everywhere.

\*All health/medical information on this website has been reviewed and approved by the American Heart Association, based on scientific research and American Heart Association guidelines. **[Find more information on our content editorial process.](/en/about-us/statements-and-policies/content-editorial-process)**

![American Heart Association 100 Years Bold Hearts logo](/-/media/Images/Logos/Global-Do-No-Edit/Footer/AHA_100_years_bold_hearts_footer_logo.png?h=142&iar=0&mw=960&w=150&sc_lang=en)

## Contact Us

**National Center**

7272 Greenville Ave.

Dallas, TX 75231

**Customer Service**

1-800-AHA-USA-1

1-800-242-8721

[Contact Us](/en/about-us/contact-us)

**Hours**

Monday - Friday: 7 a.m. – 7 p.m. CT

Saturday: 9 a.m. - 5 p.m. CT

Closed on Sundays

**Tax Identification Number** 13-5613797

## About Us

About Us

- [About the AHA/ASA](/en/about-us "About the AHA/ASA")
- [Our Impact](/en/impact-map "Our Impact")
- [Annual Report](/en/about-us/2022-2023-annual-report "Annual Report")
- [AHA Financial Information](/en/about-us/aha-financial-information "AHA Financial Information")
- [International Programs](/en/about-us/international-programs "International Programs")
- [Latest Heart and Stroke News](/en/news "Latest Heart and Stroke News")
- [AHA/ASA Media Newsroom](https://newsroom.heart.org/ "AHA/ASA Media Newsroom")
- [Careers](https://heart.jobs/?utm_campaign=heart.org-Footer&vs=2896&utm_medium=Other&utm_source=heart.org-Footer "Careers")

## Get Involved

Get Involved

- [Donate Now](https://mygiving.heart.org/-/XEDQWRZF "Donate Now")
- [Make a Memorial Gift](https://mygiving.heart.org/-/XWUBJXQE "Make a Memorial Gift")
- [Ways to Give](/en/get-involved/ways-to-give "Ways to Give")
- [Advocate](/en/get-involved/advocate "Advocate")
- [Volunteer](/en/volunteer/opportunities "Volunteer")
- [Go Red For Women](https://www.goredforwomen.org/en/ "Go Red For Women")
- [ShopHeart](https://www.shopheart.org/?a=aha-heart.org-bottom-navigation&utm_source=heart.org&utm_medium=referral&utm_campaign=aha-heart.org-bottom-navigation "ShopHeart")
- [ShopCPR](https://shopcpr.heart.org/ "ShopCPR")

## Our Sites

Our Sites

- [American Heart Association](/en/ "American Heart Association")
- [American Stroke Association](https://www.stroke.org/en/ "American Stroke Association")
- [CPR & ECC](https://cpr.heart.org/en/ "CPR & ECC")
- [Professional Heart Daily](https://professional.heart.org/en/ "Professional Heart Daily")
- [More Sites](/en/about-us/aha-asa-website-directory "More Sites")

- [![Facebook](/-/media/Feature/Navigation/Social/facebook-gray.svg?h=52&iar=0&mw=960&w=52&sc_lang=en)](https://www.facebook.com/AmericanHeart "American Heart Association Facebook")
- [![Instagram](/-/media/Feature/Navigation/Social/instagram-gray.svg?h=52&iar=0&mw=960&w=52&sc_lang=en)](https://www.instagram.com/american_heart/ "American Heart Association Instagram")
- [![X formerly known as Twitter](/-/media/Feature/Navigation/Social/x_aha.svg?h=54&iar=0&mw=960&w=54&sc_lang=en)](https://x.com/American_Heart "X formerly known as Twitter")
- [![Tik Tok](/-/media/Feature/Social/Tiktok_grey.png?h=52&iar=0&mw=960&w=52&sc_lang=en)](https://www.tiktok.com/@americanheartassociation?lang=en "TikTok")
- [![YouTube](/-/media/Feature/Navigation/Social/youtube-gray.svg?h=52&iar=0&mw=960&w=52&sc_lang=en)](https://www.youtube.com/user/americanheartassoc "American Heart Association YouTube")
- [![LinkedIn](/-/media/Feature/Navigation/Social/linkedin-gray.svg?h=52&iar=0&mw=960&w=52&sc_lang=en)](https://www.linkedin.com/company/american-heart-association "American Heart Association Linked In")
- [![Pinterest](/-/media/Feature/Navigation/Social/pinterest-gray.svg?h=52&iar=0&mw=960&w=52&sc_lang=en)](https://www.pinterest.com/americanheart/ "American Heart Association Pinterest")

- [![National Health Council](/-/media/Images/Logos/Global-Do-No-Edit/Footer/nhc_optimized.png?h=50&iar=0&mw=960&w=49&sc_lang=en)](https://nationalhealthcouncil.org/standards-of-excellence/ "National Health Council Standards of Excellence Certification Program")
- [![Better Business Bureau Accredited Charity](/-/media/Images/Logos/Global-Do-No-Edit/Footer/Better_Business_Bureau_logo.png?h=60&iar=0&mw=960&w=38&sc_lang=en)](https://www.give.org/charity-reviews/national/health/american-heart-association-in-dallas-tx-173 "Better Business Bureau Accredited Charity")
- [![Charity Navigator](/-/media/Images/Logos/Global-Do-No-Edit/Footer/Charity_Navigator_logo_120.jpg?h=60&iar=0&mw=960&w=120&sc_lang=en)](https://www.charitynavigator.org/ein/135613797 "Charity Navigator")
- [![Secured by Sectigo](/-/media/Images/Logos/Global-Do-No-Edit/Footer/sectigo_trust_seal_140w.png?h=54&iar=0&mw=960&w=140&sc_lang=en)](https://www.sectigo.com/ssl-certificates-tls "Secured by Sectigo")

- [AHA Careers](https://heart.jobs/?utm_campaign=heart.org-Footer&vs=2896&utm_medium=Other&utm_source=heart.org-Footer "AHA Careers")
- [Privacy Policy](/en/about-us/statements-and-policies/privacy-statement "Privacy Policy")
- [Medical Advice Disclaimer](/en/about-us/statements-and-policies/medical-advice "Medical Advice Disclaimer")
- [Copyright Policy](/en/about-us/statements-and-policies/copyright "Copyright Policy")
- [Accessibility Statement](/en/about-us/statements-and-policies/accessibility-statement "Accessibility Statement")
- [Ethics Policy](/en/about-us/statements-and-policies/ethics-policy "Ethics Policy")
- [Conflict of Interest Policy](/en/about-us/statements-and-policies/conflict-of-interest-policy "Conflict of Interest Policy")
- [Linking Policy](/en/about-us/statements-and-policies/linking-policy "Linking Policy")
- [Whistleblower Policy](/en/about-us/statements-and-policies/whistleblower-policy "Whistleblower Policy")
- [Content Editorial Guidelines](/en/about-us/editorial-guidelines "Content Editorial Guidelines")
- [Diversity](/en/about-us/diversity-inclusion "Diversity")
- [Suppliers & Providers](/en/about-us/procurement-services/procurement-services-department "Suppliers & Providers")
- [State Fundraising Notices](/en/about-us/statements-and-policies/state-fundraising-notices "State Fundraising Notices")

Cookie Settings

©2024 American Heart Association, Inc. All rights reserved. Unauthorized use prohibited.

The American Heart Association is a qualified 501(c)(3) tax-exempt organization.

\*Red Dress ™ DHHS, Go Red ™ AHA ; National Wear Red Day® is a registered trademark.

## Speed Bump

×

![American Heart Association logo](/-/media/Images/Logos/Global-Do-No-Edit/Two-Click/ahalogo.png?h=165&w=280&sc_lang=en&hash=E4F07F7A44585F05A690B33CEC7B6E8D)

This link is provided for convenience only and is not an endorsement of either the linked-to entity or any product or service.

Proceed