HealthTip: Saturated Fats

According to the Dietitians of Canada, saturated fats should be limited to 10% of our calorie intake for the day (with a total fat intake of 20-35% of calories/ day). The American Heart association recommends the limit of 7%. So, what does this 10% or 7% actually mean? If you consume 2000 calories/ day, up to 200 (10%) of those calories could come from saturated fat. Each gram of fat is 9 calories, therefore 200 calories is approximately 22g of saturated fat (200/9; this conversion may come in handy when reading food labels). Many Canadians currently consume more than 100g of total fat/day, with 30g or more from saturated fat. The BC Nutrition Survey of 1998 suggested that greater than 40% of the B.C. population consumed more than 10% of daily calories from saturated fat.
Limitation of saturated fat is suggested because saturated and trans fats can form waxy substances that may build up and harden in our arteries (blood vessels leading to the heart) and lead to cardiovascular disease later in life. Saturated fat intake also contributes to an increase in LDL cholesterol, commonly known as `bad` cholesterol. Having high LDL cholesterol is a major risk factor for developing coronary heart disease.

It is important to know that fat in an essential nutrient for good health. It provides our bodies with energy (in the form of calories), assists in the absorption of Vitamins A, D, E, and K, provides insulation, and helps us feel full. The purpose of this post isn't to scare you all away from fat! It is to highlight that reducing saturated and trans fat intake has shown to decrease the risk of coronary heart disease. By replacing some of the saturated fat in your diet, with healthier unsaturated fats (commonly liquid at room temperature), along with an active lifestyle, you can greatly reduce your risk of cardiovascular disease.

Information Sources:
http://www.hc-sc.gc.ca/fn-an/label-etiquet/claims-reclam/assess-evalu/fat_heart_gras_coeur-eng.php
http://www.dietitians.ca/Dietitians-View/Dietary-Fats.aspx
http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3484237/k.D734/Healthy_living__Dietary_fats_oils_and__cholesterol.htm
University of British Columbia- FNH 473: Community Nutrition