Saturated fat tends to increase LDL (bad cholesterol) in the blood, raising the risk of cardiovascular disease. Consumed in high amounts over time, saturated fat not only disrupts blood lipids but also negatively impacts liver function, increasing the risk of fatty liver disease and insulin resistance.

Nutritionist Lai Thi Hong Van from the Weight Control and Obesity Treatment Center at Tam Anh General Hospital in Hanoi advises people who are obese or overweight to limit their intake of the following high-saturated-fat foods.

Red meats: Beef, pork (especially belly), and lamb contain higher levels of saturated fat compared to poultry (chicken, duck). Red meat is a significant source of saturated fat due to added animal fats and additives during processing. Frequent, uncontrolled consumption of these foods can increase bad cholesterol and negatively affect cardiovascular health. When eating red meat, those trying to lose weight should choose lean cuts and prioritize simple cooking methods like steaming or boiling to reduce saturated fat intake.

Animal fats: Pork fat, beef fat, or the fat found in meat are common cooking ingredients. While using these fats in frying, sauteing, or braising adds flavor, it can also significantly increase the fat content of dishes. Reusing leftover oil after frying increases the amount of trans fat due to prolonged heat exposure, further impacting health.

Hong Van counsels a patient on nutrition. Photo: Tam Anh General Hospital

Hong Van counsels a patient on nutrition. Photo: Tam Anh General Hospital

Fast food: Fried chicken, french fries, and burgers are high in saturated fat due to heavy seasoning and deep-frying. Regular consumption significantly increases overall calorie intake, hindering weight loss.

Processed foods: Pate, canned meat, and instant noodles are often manufactured for long shelf life and stable flavor. Processed meat products like sausages, cured meats, and pate contain palm oil and animal fats, all sources of saturated fat. These foods can also accumulate hidden fats in sauces, seasonings, or coatings.

Cakes and candies: Most cakes and candies contain high levels of saturated fat, primarily from butter, sugar, cream, or hydrogenated vegetable oils used in production. Long-term consumption can be detrimental to health.

Van recommends that overweight and obese individuals check nutrition labels for saturated fat content, prioritize healthy cooking methods, and choose lower-saturated-fat alternatives. A balanced, nutritious diet with controlled fat intake not only helps maintain weight but also contributes to overall health improvement.

Minh Duc