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.

    

 

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14 Answers

These messages are for mutual support and information sharing only. Always consult your doctor before trying anything you read here.
If you can't eat what you like, yr life won’t have any fun. Eat as much as you can, as long as you can consume the energy. Just exercise, exercise and EXERCISE!
I did exactly that.  Sooner or later it will catch up to you.  When it does, eating what you like or taste good doesn't matter anymore.   It becomes a matter of how long you want to live healthy and stay off the pills doctors will put you on eventually to save your life.  Gain healthy eating habits while still young makes it easier as you get older.

Quick news: New study confirms the long-term benefits of a low-fat diet

I saw this today online and want to share it to you all.

A study involved nearly 49,000 postmenopausal women across the U.S. took place to test whether a low-fat dietary pattern would reduce the risk of breast and colorectal cancers and coronary heart disease. The results said yes.

After long-term follow-up of nearly 20 year, researchers found significant benefits, derived from modest dietary changes emerged and persisted including:

  • A 15-35% reduction in deaths from all-causes following breast cancer

  • A 13-25% reduction in insulin-dependent diabetes

  • A 15-30% reduction in coronary heart disease among 23,000 women without baseline hypertension or prior cardiovascular disease

I do whatever doctors and scientists say right. I want to live long long time.
Truthfully take The highest Grade (Plant Fats) When I comes to Health! (Instead of empty Carbs)

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