Saturated fat is a type of dietary fat in which the fatty acid chains have no double bonds between carbon atoms, meaning they are fully ‘saturated’ with hydrogen atoms. This structure makes them solid or semi-solid at room temperature. Saturated fats are found predominantly in animal products including butter, cheese, full-fat dairy, and fatty meat, as well as in certain plant sources such as coconut oil and palm oil.
Saturated fat intake is associated with raised LDL cholesterol levels. LDL cholesterol is a key driver of atherosclerosis (plaque build-up in artery walls), which is the underlying cause of most coronary artery disease and a major risk factor for heart attack and sudden cardiac arrest. UK and European cardiovascular guidelines recommend limiting saturated fat to no more than 10% of total energy intake, replacing it with unsaturated fats from oily fish, nuts, seeds, and plant oils.
The relationship between dietary saturated fat and cardiovascular disease is more nuanced than originally presented. Not all saturated fats behave identically: stearic acid (found in chocolate and beef fat) has a more neutral effect on LDL than palmitic or lauric acid. The overall dietary pattern (Mediterranean-style versus Western diet) has a larger influence on cardiovascular risk than any single nutrient.
For cardiac arrest survivors and those at elevated cardiovascular risk, a heart-healthy dietary pattern is an important component of secondary prevention, emphasising vegetables, fruit, wholegrains, oily fish, legumes, and unsaturated fats while limiting saturated fat, processed meat, and ultra-processed foods.
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