Trimming the fat: Protect your kidneys and heart from saturated fat

If you or someone you love is living with kidney disease, here's something important for you to know: heart health and kidney health are closely linked. People living with kidney disease have up to a 50% higher risk for heart problems like heart attack or stroke. That means taking care of your kidneys isn't just about your kidneys. It's about protecting your heart too!

You can support both your kidneys and heart by making healthy lifestyle choices like eating well, staying active, limiting alcohol and not smoking. 

Let's talk about eating well.

Eat for a healthy heart and kidneys

A heart- and kidney-friendly eating plan can lower your risk of heart problems and keep your kidneys working better over time. Two eating patterns that work well are the DASH (Dietary Approaches to Stop Hypertension) and Mediterranean diets.

These diets focus on:

• Heart-healthy fats (mono- and polyunsaturated fats)
• Lots of vegetables and legumes
• Lean proteins
• Little or no added salt

Learn more about kidney-friendly eating patterns on AKF's Kidney Kitchen®.

Understanding fats

Not all fats are created equal. Some fats protect your heart and kidneys, while others can harm them. For a good overview on the different types of fat, check out this blog post.

Today, we're focusing on saturated fat.

What is saturated fat?

Saturated fat can raise your LDL ("lousy" or "bad") cholesterol. When you have a higher level of LDL, this means that cholesterol can build up in your blood vessels and increase your risk for heart attack or stroke. Saturated fats are usually solid at room temperature and mostly come from animal foods, though some plant oils like coconut or palm oil are also high in saturated fat.

Eating too much saturated fat can also increase inflammation. Chronic inflammation can harm blood vessels and put extra strain on your kidneys, making it harder for them to do their job.

Foods high in saturated fat

Beef and pork

• Ground beef (anything under 90/10), brisket, ribeye
• Pork chops, sausage, bacon

Dairy

• Cheese (cheddar, Swiss, brie)
• Butter

Baked goods and fast foods

• Croissants, pastries, cookies
• Pizza, burgers, fried foods

Oils

• Lard, coconut, palm kernel oil

Why limiting these foods helps

Cutting back on these foods is a great first step. Research shows swapping saturated fats for refined carbs like white bread or pasta doesn't help much.

Instead, replace high-saturated-fat foods with:

• Heart-healthy fats: olive or canola oil
• Lean proteins: skinless chicken and fish
• High-fiber carbohydrates: barley, oats, beans

These swaps help lower inflammation, support healthy cholesterol levels and make it easier for your kidneys to work well.

How much saturated fat is okay?

The American Heart Association recommends less than 6% of daily calories come from saturated fat.

• On a 2,000-calorie diet → <13 g/day
• On a 1,500-calorie diet → <10 g/day

Ways to cut back

• Swap ground chicken or turkey for your burger
• Choose skinless chicken or fish a few days a week
• Use olive or canola oil instead of butter
• Choose low-fat or nonfat dairy
• Eat more fruits, vegetables, grains and legumes

Quick meal ideas

Breakfast: Oatmeal with fruit and a few nuts, or whole-grain toast with egg
Lunch: Turkey or chicken sandwich with veggies, or salad with beans or can of tuna
Dinner: Grilled chicken or fish with barley and roasted vegetables, or stir-fry with olive oil
Snacks: Fresh fruit, low-fat yogurt or a handful of unsalted nuts

Key takeaway

People living with kidney disease are at higher risk for heart disease, and eating too much saturated fat can make both conditions worse. Cutting down on high-saturated-fat foods and choosing healthier fats, lean proteins and high-fiber carbs can protect both your heart and your kidneys.

Small changes add up — one meal at a time! For more kidney-friendly recipes, check out Kidney Kitchen®.

References:

Jankowski, J., Floege, J., Fliser, D., Böhm, M., & Marx, N. (2021). Cardiovascular disease in chronic kidney disease. Circulation, 143(11), 1157–1172. https://doi.org/10.1161/circulationaha.120.050686

Hu, F. B. (2010). Are refined carbohydrates worse than saturated fat? American Journal of Clinical Nutrition, 91(6), 1541–1542. https://doi.org/10.3945/ajcn.2010.29622

Appel, L. J., Sacks, F. M., Carey, V. J., Obarzanek, E., Swain, J. F., Miller, E. R., Conlin, P. R., Erlinger, T. P., Rosner, B. A., Laranjo, N. M., Charleston, J., McCarron, P., Bishop, L. M., & Group, F. T. O. C. R. (2005). Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids. JAMA, 294(19), 2455. https://doi.org/10.1001/jama.294.19.2455

KDOQI Clinical Practice Guideline for Nutrition in CKD: 2020 Update. Ikizler, T. Alp et al. American Journal of Kidney Diseases, Volume 76, Issue 3, S1 - S107.