Animal Fat Information

Dietary fats fall into two main categories: saturated fats and unsaturated fats. All animal fats are saturated fats. The U.S. Department of Agriculture, the American Dietetic Association, and many other health-related organizations advocate limiting or avoiding dietary consumption of animal fats and other saturated fats. Numerous studies link the consumption of animal fats to heart disease. Other evidence suggests that animal fats play an important dietary role and should be included in an appropriate amount in a healthy diet.

Types

• Animal fats, like some other kinds of saturated fats, are typically solid at room temperature. Butter, lard, beef tallow and suet are solid at room temperature. Other sources of animal fats include cheese, whole and reduced-fat milk, cream, egg yolks and meat.

Significance

• Blood, or serum, cholesterol occurs naturally in the body. It is not water soluble, so excess cholesterol is carried away by "good" high-density lipoproteins (HDL). Animal fats in cheese, butter, cream, egg yolks and organ meats are sources of dietary cholesterol. Eating too much dietary cholesterol increases the "bad" low-density lipoproteins (LDL) that can build up on artery walls. A high level of LDL in the blood is a risk factor for heart disease.

Misconceptions

• Saturated fats are necessary for the production of cell membranes and hormones in the body. Like plant-derived unsaturated fats, they help to delay hunger by slowing down absorption of food and aid in the absorption of the fat-soluble vitamins A, D, E and K. Breast milk contains saturated fats, which are necessary for development of the brain and nervous system in infants and children.

  While many studies link animal fats with coronary heart disease, historical data may not support this claim. Since the first part of the twentieth century, consumption of animal fats has decreased while the incidence of coronary heart disease has increased. Also, heart disease is rare in many non-Western cultures where people consume large amounts of animal fats.

Dietary Recommendations

• The USDA recommends limiting saturated fats to less than 10 percent of calories consumed by adults. For example, an individual who consumes 2,000 calories per day should not exceed 20 g of saturated fat. Total fat intake should be 20 to 35 percent of calories. Children need a higher percentage of fat in their diet: 30 to 35 percent for children two to three years of age and 25 to 35 percent for children four to 18 year of age.

  The USDA recommends eating nuts and vegetable oils as sources of fat instead of animal fats and other types of saturated fats. The USDA also suggests that eating eight oz. of fish per week to help reduce the risk of death from heart disease.

Considerations

• While there is some disagreement over the amount of animal fats people should consume, nutrition experts agree that trans fats should be avoided completely. These fats are produced when liquid vegetable oils are hydrogenated to become solid at room temperature. Many processed foods contain trans fats.