Saturated fats are found in foods like red meat, butter, cheese, whole milk, and some tropical oils (like coconut and palm oil). While once believed to be universally harmful, current research suggests that moderate intake of saturated fat may not be as damaging in all contexts. However, they are not considered “good” fats — especially when consumed in excess. Saturated fats can raise LDL (bad) cholesterol, which may increase the risk of heart disease. Most health organizations, including the American Heart Association, still recommend limiting saturated fat and replacing it with unsaturated fats — such as monounsaturated fats — for cardiovascular health. While your body does need some saturated fat for hormone production and cell function, it’s best consumed in balance and as part of a diet rich in whole, unprocessed foods. To promote long-term health, monounsaturated fats are the safer, more beneficial choice.