Baked or grilled salmon and green leafy vegetables like spinach and broccoli. If you can switch the saturated fat you eat with healthy food, it would be even better for you.
Excess saturated fat intake has been linked to circulatory diseases, and cancer. Unsaturated fat helps balance blood cholesterol levels, which is a good thing. There is now evidence that unsaturated fat is also good for mental health.
No RDI is stated for unsaturated fat however there is for saturated fat. (approx 20 - 25 grams saturated fat for an recommended total intake of about 70 grams of fat.) So this works out to be a ratio of about 30% saturated and 70% unsaturated. Meaning, if your total fat intake is around 70g then this would amount to 20g for saturated and 50g for unsaturated fat.
It is about 20 to 25 grams of saturated fat out of a recommended total intake of about 70 grams of fat (about 30% saturated and 70% unsaturated).
Intake of saturated fat raises blood cholesterol more than intake of cholesterol
Saturated fats.
As a teenager you do not need to limit your intake of saturated fat. I would recommend at least 10% of your calories come from saturated fat.
Nothing extreme. 100 grams of saturated fat is incredibly bad for you and is 4 times your recommended daily intake. I suggest you do a lot of exercise in the coming weeks and eat foods that will lower your cholesterol.
Saturated, Monounsaturated, Polyunsaturated trans fat, unsaturated fat, and saturated fat
Oh yes, saturated fat is quite hazardous to your cardiovascular health. Eat as little as possible. Unsaturated fats are much better for you.
There is no way to compare saturated fat with regular fat because in that context, regular fat does not exist! Carbon compounds can form three types of attachments with other atoms. They can share a single bond, a double bond, or a triple bond. A saturated fat is a fat where every carbon atom is attached to every other atom by a single bond. A mono-unsaturated fat, is a fat that contains one double bond. Poly unsaturated fats contain many double bonds.
The usual stated maximal allowable amount of saturated fat (not an RDA, because actually no amounts of saturated fat is to be recommended) for men or women is 20% of daily fat intake, or about 15-20 grams max per day.
"Of the dietary fat we eat, saturated and trans fats are most highly correlated with an increased risk of heart disease because they increase blood cholesterol levels by altering the way cholesterol is removed from the blood. Thus, the recommended intake of saturated fat is less than 7% of our total energy; unfortunately, our average intake of saturated fat is between 11% and 12% of energy".Janice Thompson-Melinda Manore. Nutrition For Life (2nd edition). San Francisco: Person Benjamin Cummings, 2010. Nutrition-Textbook