The American Heart Association recommends that an individual’s diet get 5 to 6% of calories from saturated fat.
A daily requirement of 2000 calories a day would calculate about 13 grams of saturated fat per day. American Heart Association recommends limiting saturated fats found in animal-based foods like butter, cheese, red meat, etc., in the diet.
Many experts challenge these recommendations. They advocate a near fat less for people suffering from cardiac illnesses.
Fats are an essential constituent of food. These are a necessary constituent of most cooked food. It is also the most calorie-dense food averaging nine calories per gram. Carbohydrate and protein food, average calorific density is four calories per gram.
Oils contain saturated fats, polyunsaturated and monounsaturated fats. Fats form the emergency reserve of energy for the body. Monounsaturated fats are the healthiest. These are cardio-protective and regulate blood sugar.
The Mediterranean diet comprises an abundance of plant foods, fresh fruit, and olive oil as the principal source of fat, dairy products, fish, and poultry which is low in saturated fats (7-8%). The total fat of this food ranges between 25 to 35%. This is an example of healthy food (Willet et al., 1995). This diet is beneficial to health, good for the heart, and protects the body from some forms of cancer (Trichopoulou et al., 1997).
Additional reading references:
Nutrition Facts- A guide to good health