How to Keep Healthy: Reducing Saturated Fat in Your Daily Food

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Saturated fat is a type of dietary fat. Too many saturated fats in your diet can be bad for your health in the following two ways:

     

—Heart problems. Too many saturated fats raise your LDL cholesterol. High LDL cholesterol increases your risk for heart disease and stroke.

    

—Weight gain. A gram of saturated fat has twice the calories of a gram of protein and carbs.

    

    

Foods contain saturated fat

    

Many foods contain saturated fat. Foods with high amounts of saturated fat include:

Butter

Cheese

Fatty red meat

Lard and cream

Palm and coconut oils

    

You do need some fat in your diet, but you should really lower the amount of saturated fat you eat.

    

    

The Dietary Guidelines for Americans suggest you keep saturated fat intake under 10% of daily calories. Although about half of the Americans have already taken steps to limit or avoid saturated fat, fewer than one-third stick to the limit. Don't worry, here's your handbook.

    

How to reduce saturated fat from your diet

    

1. Paying attention to labels

    

First, become a label reader in the market. Saturated fat can be hidden in packaged foods you've never thought about.

    

    

2. Limiting prepared foods

    

Extra saturated fat is often added to make foods taste better, rather than to add any nutritional value.

    

3. Choosing lean cuts of meat

    

If you can see any solid white fat, trim it off before cooking. You can cook poultry with the skin on to keep it moist, but you should remove it before eating.

    

    

4. Cooking at home

    

When you make dinner yourself, you can control fat content easily by broiling or baking chicken or fish instead of preparing complicated recipes. It's better to cook meat once or twice a week.

    

5. Using parmesan

    

When you need cheese to add creaminess, replace mozzarella with grated parmesan, which is lactose-free and low in fat. Besides, it tastes better than many other cheeses.

    

    

6. Using milk or yogurt

    

When you need cream in recipes, use low-fat or non-fat milk or yogurt to replace it. Try to adopt this healthy habit gradually. For instance, you can go from whole milk to 2 percent to 1 percent to non-fat in stages.

    

7. Avoiding dishes fried in fats

    

Try not to eat fried foods, especially with breading, because it's impossible to know fat content.

    

    

8. Avoiding too many yolks

    

Although eggs are rich sources of protein and vitamins, the yolks still have saturated fat and are relatively high in calories. Consider replacing half the yolks in recipes with an extra egg white.

    

Check Frittata Recipe: How to Eat Eggs Healthily to see how to eat eggs healthily.

    

9. Using plant-based oils

    

    

Replace butter, lard and shortening with healthier plant-based oils. Do not use palm and coconut oils. Although they are plant-based, they are higher in saturated fat than other plant oils. There are a variety of plant-based oils that are low in saturated fat and offer other health benefits:

    

—Canola oil: It has the lowest amounts of saturated fat (7 percent). It also contains high levels of monounsaturated fatty acids, which can lower LDL cholesterol. This oil is better for stir-frying, grilling, and replacing solid fats in recipes.

    

    

—Olive oil: It can lower your risk for heart disease and reduce inflammation in the body. Extra-virgin and virgin olive oils are better for uncooked dishes, while refined olive oils are better for cooked dishes.

    

—Peanut oil: It's high in monounsaturated fat and contains vitamin E, an antioxidant that helps maintain a strong immune system and healthy skin and eyes. This oil is better for frying, roasting and grilling.

    

    

—Avocado oil: It's also high in good fats and contains vitamin E. It is good for cholesterol levels, too. This oil is better for salad dressing, garnish and high-heat cooking.

    

13 Answers

My brain says yeah I know but my tongue says NOPE.
How can I remember which foods contain saturated fats when I cant even remember my credit card password. Really can they simply label saturated or nonsaturated fats on package. Saves so much trouble
They do label the saturated and nonsaturated.
Dont really care. Just wanna enjoy the taste.
My 92-year-old grandmother told me a secret to longevity: ignorance makes you happy!
I have developed the habit of looking at the nutrient table first, but this did not help me to reject saturated fat, I still cannot stand the temptation of saturated fat...
I saw avocado! It is unsaturated fat! GREAT

God knows how excited I am to find a healthy food that I am willing to eat!
if i fry salmon with olive oil, is it saturated fat or unsaturated fat?
Can't doctors invent some pills to get rid of unsaturated fat? Must we quit this and quit that? Shame on doctors!
i never think about anything when i want to eat. i just eat. eating happily is the most important thing for me.
Life is short, eat what you want.
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