It’s controversial. Some scientists believe its heart risks dictate the need to minimize intake, while others say its health effects can be fully understood only when you consider the food it’s coming from. Still, until more is known, it’s wise to go easy on saturated fat—the DGA recommends keeping it under 10 percent of daily calories. (That’s about 22 grams for someone who eats 2,000 calories per day.) Strategies include cutting back on desserts and sweet snacks and limiting saturated-fat–rich tropical oils (palm, palm kernel, and coconut oils).
“Red meat is okay once or twice a week in the context of a heathy diet, but it’s best if you choose lean cuts,” says Penny Kris-Etherton, PhD, the Evan Pugh professor of nutritional sciences at Penn State University in State College. However, some evidence suggests that full-fat dairy products such as cheese and yogurt may be associated with a lower risk of stroke, heart disease, and type 2 diabetes.
