Low Saturated Fat Diet

Introduction: Low Saturated Fat Diet

There are many versions of a low saturated fat diet. Low saturated fat diets were developed for people who have or at risk for cardiovascular disease, hypertension (high blood pressure), or stroke. A low saturated fat diet focuses on minimizing the intake of foods high in unhealthy fats, such as saturated and trans fats, which can lead to high cholesterol levels and increase the risk for a vascular event, such as a heart attack or stroke. Credible versions of a low saturated fat diet include complete plans for healthy balanced eating that incorporates other factors important to lowering cholesterol and the risk of vascular disease, such as increasing exercise and lowering stress. When a low saturated fat diet is based on these principals and promotes life-long, balanced, healthy eating habits, it can also be of benefit to people who are looking to lose and/or maintain a healthy weight. A credible low saturated fat diet also limits excessive sodium, highly processed carbohydrates, and stresses eating a balanced diet of whole-grain foods, fruits, vegetables, lean proteins, and low-fat dairy products.

Saturated fat is found in hydrogenated and partially hydrogenated fats, such as some margarines, and animal fats, such as butter, lard, and shortening. Credible low saturated fat diets minimize these fats, but do not eliminate most or all fats from the diet. Some fat in the diet is necessary for proper functioning of the body. Fats supply energy and essential fatty acids and promote the absorption of some fat-soluble vitamins like A, D, E, and K. Good low saturated fat diets should encourage the use of healthy, unsaturated fats, such as those from olive canola, sunflower, corn, and soybean oils, and Omega-3 fatty acids, found in fish and flax seed. Current research has found that a deficiency in essential fatty acids can actually raise cholesterol and the risk of heart disease. Studies have also suggested that fatty fish, walnuts, oatmeal, and oat bran, and foods fortified with plant sterols or stanols can help control cholesterol. Low saturated fat diets should also minimize or eliminate bad, unhealthy fats, such as trans fats, cholesterol, and saturated fats, found in tropical oils and animal meats and animal products. This helps to decrease the risk for a vascular event, such as a heart attack or stroke, metabolic syndrome, and some forms of cancer. All diets have the potential to be harmful for some people, so consultation with a health care provider before starting a diet plan and exercise program is recommended.

Low Saturated Fat Diet: Similar Diets

Other diets similar to Low Saturated Fat Diet include:

• Low cholesterol diet
• Heart Healthy Diet
• Cardiovascular Diet
• Heart Smart Diet
• DASH Diet

Conditions Associated with Low Saturated Fat Diet

Conditions associated with Low Saturated Fat Diet include:

• Cardiovascular disease
• Post-heart attack
• Heart failure
• Hypertension (high blood pressure)
• Insulin resistance
• Metabolic syndrome
• Weight gain
• Obesity
• Overweight
• Possible prevention of diabetes, heart disease, some cancers, and stroke

Foods Excluded Or Restricted From Low Saturated Fat Diet

The following foods may be restricted or excluded from Low Saturated Fat Diet:

• Canned and packaged foods, unless marked low/no saturated fats, cholesterol, and trans fats
• Gravies
• Sauces
• Snack foods
• Chips
• Crackers
• Baked goods
• Cake
• Pie
• Meats high in saturated fat/cholesterol
• Bacon
• Brisket
• Hot dogs
• Sausage
• Duck
• Deli meats
• Processed lunch meats
• Fried foods
• Fast foods
• Liver
• Organ meats
• Egg yolks
• Butter
• Lard
• Shortening
• Trans fats
• Hydrogenated vegetable oil
• Tropical oils
• Coconut oil
• Palm oil
• Cream
• Whole milk dairy products
• Cheese
• Ice cream
• Foods made with processed carbohydrates that are not 100% whole wheat or grain

Foods Focused On For Low Saturated Fat Diet

The following foods may be focused on as part of Low Saturated Fat Diet:

• Fresh fruits
• Fresh vegetables
• Lean and trimmed meats, not fried or sautéed
• Skinless chicken
• Lean cuts of beef
• Fresh fish
• Unsaturated vegetable oils
• Canola oil
• Olive oil
• Corn oil
• Cottonseed oil
• Peanut oil
• Tofu
• Flax seed
• Beans
• Oatmeal
• Oat bran
• Walnuts
• Low-fat dairy products
• Skim milk
• Low-fat or fat-free cottage cheese and other cheeses
• Low-fat or fat-free yogurt

Low Saturated Fat Diet: Potential Risks Or Complications

The following are potential risks or complications of the diet (Low Saturated Fat Diet):

• Deficiency of essential fatty acids can raise cholesterol and the risk of heart disease
• An unbalanced low-fat diet that is too restrictive in calories may result in:
• Muscle weakness
• Ketoacidosis - a condition in which a severe restriction of calories or carbohydrates leads to dangerously high levels of acids called ketones that build up in the blood and can poison the body.
• Nutritional deficiencies
• Osteoporosis
• Pregnant or nursing women should consult with their health care provider for dietary recommendations
• Weight loss diets not recommended for pregnant or nursing women

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