Potassium counter & tracker app icon

Increasing potassium can lower blood pressure. People with CKD may be advised to restrict potassium

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Fiber counter & tracker app icon

Track fiber intake to promote a healthy gut microbiome for physical and mental health & avoid constipation

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Calcium counter & tracker app icon

Track calcium intake for healthy bones, teeth, muscle, heart, nerves, blood pressure, blood clotting, skin & nails

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Saturated fat counter & tracker app icon

Lowering saturated fat intake to less than 10% of calories can lower LDL cholesterol & risk of heart disease

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Protein counter & tracker app icon

Track protein intake for strong bones and muscles, healthy skin, hair, nails, metabolism, & immune system

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Sodium counter & tracker app icon

Sodium (as in salt) is essential for maintaining blood pressure but too much causes hypertension

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Calorie counter & tracker app icon

Calories provide all parts of the body with energy but too many lead to overweight, obesity, & disease

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Iron counter & tracker app icon

Iron deficiency leads to anemia with fatigue, poor immunity, hair loss, dry skin and damaged spoon-shaped nails

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Magnesium counter & tracker app icon

Magnesium has a key role in many metabolic processes but many people have an inadequate intake

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Vitamin K counter & tracker app icon

Vitamin K is essential for healthy blood clotting and bones and helps protect from osteoporosis & fracture

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Macros counter & tracker app icon

For the best possible health, avoid excess calories, saturated fat & carb, and ensure healthy fiber & protein

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Zinc counter & tracker app icon

Zinc has a key role in chemical processes for immune function, healing, growth & development

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Carb counter & tracker app icon

Carbs provide glucose for energy and may be refined (ie processed eg white bread) or whole (eg wholegrains)

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Cover for Amazon Kindle book

A review of the science on the role of food & diet in the prevention of type 2 diabetes and its complications

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Free Mediterranean Diet Assistant app icon

A useful free visual tool with a shopping list feature to make it easy to follow a Mediterranean diet

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Free 12 Nutrients RDA Calculator app icon

Calculate your RDI for kcal, fiber, protein, carb, sat fat, sodium, potassium, iron, calcium, magnesium, vit K, zinc

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from this website or its App Store apps

© Copyright 2025 First Line Medical Communications Ltd

Publishing nutrient counter & tracker apps for iPhone and iPad

to live happier, healthier, longer

Contact us for support or info

Saturated fat

Publishing nutrient counter & tracker mobile apps & Amazon Kindle e-books

to live happier, healthier, longer

© Copyright 2025 First Line Medical Communications Ltd

Contact us for app support or info

Saturated fat intake

Saturated fat intake should be less than 10% total calorie intake, see Dietary Guidelines for Americans 2025–2030.

Use our free Key Nutrients RDA Calculator app to calculate your recommended intake and use our Saturated Fat Counter & Tracker to count & track saturated fat intake.

Lowering saturated fat intake to less than 10% calories protects from many diseases, including:

High LDL "bad" cholesterol
Atherosclerosis
Coronary artery disease
Type 2 diabetes
Obesity
Some cancers
Alzheimer's dementia
Parkinson's disease
Psychiatric disorders

Infographic: Saturated fat increases LDL "bad" cholesterol and activates immune responses responsible for inflammation and chronic diseases

Diagram of LDL cholesterol

Increases LDL "bad" cholesterol

Consuming healthy fats (MUFA & PUFA) instead of unhealthy saturated fat lowers LDL cholesterol

Diagram of antibodies surrounding an antigen

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