What is the American Heart Association recommend limiting saturated fat intake to?

October 29, 2025 •

2 min read

The American Heart Association (AHA) recommends aiming for a dietary pattern that reduces saturated fat intake to less than 6% of total daily calories, as decades of scientific evidence prove that saturated fats can raise 'bad' cholesterol and increase heart disease risk.

Quick Summary

The American Heart Association advises limiting saturated fat to under 6% of total daily calories for better heart health. This lowers LDL cholesterol and reduces the risk of cardiovascular disease. The guideline focuses on shifting food choices towards healthier, unsaturated fats.

Key Points

Less Than 6% of Calories: The AHA recommends aiming for less than 6% of your total daily calories from saturated fat to reduce heart disease risk.
Reduce 'Bad' Cholesterol: High saturated fat intake can raise LDL cholesterol, which contributes to plaque buildup in arteries.
Choose Healthy Replacements: Replace saturated fats with healthier unsaturated fats, such as those found in olive oil, nuts, and fish.
Be Mindful of Sources: Key sources of saturated fat include fatty meats, full-fat dairy, and tropical oils like coconut and palm oil.
Balance Your Overall Diet: Incorporate the saturated fat limit within a broader diet rich in fruits, vegetables, whole grains, and lean proteins for maximum heart benefits.
Read Food Labels: Check nutrition labels for saturated fat content to make informed, healthier food choices.

AHA's Saturated Fat Recommendation Explained

The American Heart Association (AHA) advises limiting saturated fat intake to less than 6% of your total daily calories as part of a heart-healthy dietary pattern. For example, on a 2,000-calorie diet, this equates to no more than 120 calories from saturated fat, or about 13 grams per day. This recommendation is particularly relevant for individuals managing cholesterol levels. Understanding sources of saturated fat and opting for healthier, unsaturated alternatives are key steps in following this guideline.

What are Saturated Fats and Where are They Found?

Saturated fats are typically solid at room temperature. They are found in various foods, predominantly animal products but also some plant-based oils.

Common Sources of Saturated Fat

Fatty meats, poultry with skin, and processed meats.
Full-fat dairy items like butter, cheese, and cream.
Tropical oils such as coconut, palm, and palm kernel oil.
Many commercially baked and fried foods.

The Impact of Saturated Fat on Heart Health

High intake of saturated fat can increase levels of LDL cholesterol, often called "bad" cholesterol, which contributes to plaque buildup in arteries, raising the risk of heart disease and stroke. Replacing saturated fats with polyunsaturated fats is beneficial, while replacing them with refined carbohydrates is not.

How to Reduce and Replace Saturated Fats

Reducing saturated fat involves making conscious food choices and substitutions.

Simple Swaps and Cooking Strategies:

Choose leaner protein sources or plant-based options.
Use liquid vegetable oils like olive or canola oil for cooking instead of solid fats.
Limit consumption of processed and fried foods.
Check nutrition labels to compare saturated fat content.
Opt for low-fat dairy products.

Comparison of Saturated vs. Unsaturated Fats


Feature	Saturated Fats	Unsaturated Fats
Chemical Structure	No double bonds	At least one double bond
Physical State	Solid at room temperature	Liquid at room temperature
Primary Sources	Animal products, some tropical oils	Plant-based foods, vegetable oils, fatty fish
Effect on Cholesterol	Can raise LDL cholesterol	Can help lower LDL cholesterol
Heart Health Impact	Linked to increased heart disease risk	Replacing with unsaturated fats can reduce heart disease risk

Balancing Your Diet with the AHA Guidelines

Limiting saturated fat is part of an overall heart-healthy eating pattern recommended by the AHA.

Prioritize fruits and vegetables.
Choose whole grains.
Include lean and plant-based proteins.
Limit sodium, added sugars, and trans fats.

Adopting a heart-healthy diet involves making sustainable changes.

Conclusion

The American Heart Association recommends limiting saturated fat to less than 6% of daily calories as a crucial part of a heart-healthy diet to manage cholesterol and reduce cardiovascular disease risk. This involves identifying and reducing sources of saturated fat, such as fatty meats and full-fat dairy, and replacing them with healthier unsaturated fats found in plant-based oils, nuts, and fish. Combining this with an overall balanced diet rich in fruits, vegetables, whole grains, and lean proteins supports long-term heart health. For comprehensive guidance, consult the official AHA website or {Link: AHA website https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats}.

Frequently Asked Questions

The American Heart Association recommends that you aim for a dietary pattern that reduces saturated fat intake to less than 6% of your total daily calories.

For a typical 2,000-calorie diet, the recommendation of less than 6% translates to about 13 grams or less of saturated fat per day.

Limiting saturated fat is recommended because it can increase your LDL ('bad') cholesterol levels, which can raise your risk of heart disease and stroke.

Foods high in saturated fat include fatty red meat, poultry skin, full-fat dairy products, and tropical oils like coconut and palm oil. Many baked and fried foods also contain high levels.

Healthier alternatives include foods with unsaturated fats, such as vegetable oils (olive, canola), nuts, seeds, avocados, and fatty fish like salmon.

Coconut oil is high in saturated fat and can raise LDL cholesterol. The AHA does not consider it a heart-healthy choice and recommends limiting its use, despite marketing claims suggesting otherwise.

The type of fat consumed is generally considered more important for heart health than the total amount. Replacing saturated fats with healthier unsaturated fats is a key strategy for reducing heart disease risk.

Replacing saturated fat with refined carbohydrates and added sugars is not beneficial for heart health. This can lead to dyslipidemia, a condition with high triglycerides and low HDL cholesterol, which is also a risk factor for heart disease.