It’s no secret that eating too much saturated fat can increase your "bad" low-density lipoprotein (LDL) cholesterol and spike your risk of heart disease. That’s why it’s a good idea to limit or avoid foods that are obviously unhealthy in this regard. For instance, cutting down on fried foods, red meats, and butter or lard could help you lower your levels. However, experts say that there are also plenty of other foods generally regarded as "healthy" that also deserve a second look.
According to the U.S. Department of Agriculture (USDA) 2020-2025 Dietary Guidelines for Americans, it’s a good idea to limit your saturated fat intake to less than 10 percent of your total calories each day.
"This means that someone consuming 2,000 calories per day should have no more than 20 grams of saturated fat each day," says Dawn Menning, MS, RD, CDCES, a registered dietitian and Program Director for Digital Health at Nutu App. "The American Heart Association has an even narrower recommendation of six percent of total calories from saturated fat, which is about 13 grams of saturated fat for the same 2,000 calories per day."
Wondering which foods could be subtly taking you out of that target range? These are the seven "healthy" items to avoid or eat in moderation if you want to improve your numbers.
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1 | Coconut oil
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Coconut oil can be used on its own in cooking or added to various food products—and Menning warns that any food that contains coconut oil will be high in saturated fat.
"While coconut has been touted to have numerous health benefits and is rich in antioxidants, it is 100 percent fat, most of which is saturated fat. One tablespoon of coconut oil has 121 calories and 13 grams of fat, and 11 of those grams are saturated fat," says Menning.
2 | Muffins
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Baked Goods made with "healthy" ingredients—for instance, muffins made with Greek yogurt, nuts, or seeds—can also be a major source of saturated fat, says Sarah Pelc Graca, a certified nutrition coach, NASM-certified personal trainer, and the owner and head coach at Strong with Sarah Weight Loss Coaching.
"However, they often contain butter, coconut oil, or other full-fat dairy products, which can increase their saturated fat content," she tells Best Life. "While these treats may offer some nutritional benefits, they can also have hidden fats that make them less healthy than they appear. Being cautious with portion sizes or using lower-fat alternatives can help balance your intake."
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3 | Full-fat Greek yogurt
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Greek yogurt is an excellent source of protein, calcium, B vitamins, probiotics, and selenium. It can improve bone health, support gut health, build muscle, and more.
"However, the full-fat version may pack a high amount of saturated fat,” says Catherine Gervacio, RD, a registered dietician and nutrition writer for Living.Fit. "One serving (about 240 grams) can contain up to 6 grams of saturated fat, which is about a third of the recommended daily limit," she tells Best Life.
The good news? Graca says you don’t have to cut out Greek yogurt entirely.
"For those watching their fat intake, opting for low-fat or non-fat Greek yogurt can offer similar health benefits without as much saturated fat," she says.
4 | Pre-packaged snack bars
iStockAccording to Menning, pre-packaged snack bars are another common source of saturated fat. This includes protein bars and granola bars, she warns.
“If the protein bar is made with palm kernel oil (made of 85 percent saturated fats), then the saturated fat content will be higher," Menning says. "For example, a 200-calorie protein bar could have three to four grams of saturated fat, which would provide approximately 14 percent of the calories."
She adds that many granola bars contain raw coconut or palm kernel oil, both of which are high in saturated fat. "A 140-calorie granola bar could contain three grams of saturated fat, and a 200-calorie bar could contain five grams of saturated fat," the dietitian explains.
5 | Dark chocolate
iStockWhen consumed in moderation, dark chocolate is one of the best dessert foods you can eat. In fact, research suggests that it can help lower blood pressure and cholesterol, stabilize blood sugar, and even enhance brain function.
"Dark chocolate is often touted for its antioxidants, particularly flavonoids, which may support heart health," says Graca. "However, depending on the brand and cocoa percentage, dark chocolate can contain seven to nine grams of saturated fat per serving."
"It's easy to go overboard, especially for those with a sweet tooth. Consuming large portions consistently may counteract the heart-health benefits it offers," agrees Gervacio.
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6 | Nuts
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Gervacio says that eating nuts in "large quantities can add in more saturated fat than you might expect."
According to the British Heart Foundation, it depends on what type you eat.
“Nuts have a high fat content, so are high in energy. In most nuts this is mainly unsaturated fat: either polyunsaturated fats in walnuts and pine nuts, or monounsaturated fats in almonds, pistachios, pecans and hazelnuts, for example," their experts write.
However, Brazil nuts, cashews, and macadamia nuts are all higher in saturated fat, the foundation notes. "Too much of this can contribute to raised cholesterol levels, so only eat them occasionally," they advise.
7 | Cheese
iStockEaten in moderation, cheese actually comes with ample nutrients (think calcium and protein) and a range of health benefits. However, Graca says that many varieties, especially those that are full-fat, are high in saturated fat.
"A slice of cheddar cheese contains around six grams of saturated fat. Regular consumption of high-fat cheeses can contribute to elevated cholesterol levels, increasing the risk of heart disease. Choosing reduced-fat versions or consuming full-fat cheese in moderation is a good way to enjoy it without overloading on saturated fat," she says.
Garvacio adds that even "healthier" varieties like mozzarella or feta can spike your saturated fat levels, especially if eaten in large portions.
"Eating cheese occasionally is fine, but relying on it as a frequent protein source can contribute to elevated cholesterol levels if you're not careful with portion sizes," she tells Best Life.
Still—as with anything—moderation is key. Any of these foods can still be part of a healthy diet, but it's important to be mindful of their saturated fat content and how often you consume them, especially for those focusing on heart health.
