3 Ways to Reduce Saturated Fat in the Diet

3 Ways to Reduce Saturated Fat in the Diet
Limiting saturated fat is very important for health, although it doesn't mean you have to sacrifice taste. Learn how to reduce saturated fat in a healthy, balanced diet.

Here's How To Reduce Saturated Fat In The Diet

What exactly is saturated fat?

Saturated, unsaturated, cholesterol, and trans fats are the four main types of fat found in the human diet. Foods that contain saturated fat, trans fat, and cholesterol can increase blood cholesterol levels.

High blood cholesterol levels are a major risk factor for coronary artery disease, which can result in a heart attack or stroke. A balanced diet can help reduce this danger.

Read: Types of Fat: Which to Eat and Avoid?

Most saturated fat comes from animal products such as dairy, meat and poultry. To reduce saturated fat intake, consider low-fat, lean dairy, meat and poultry options such as skim milk, lean beef, and skinless grilled chicken breast.

Eating too many foods high in saturated fat can be detrimental to health. You can reduce your risk of heart disease by replacing saturated fat with unsaturated fat.

Which foods and drinks contain the most saturated fat?

  1. Some tropical oils, such as coconut oil and palm kernel oil
  2. Cakes, biscuits and some snacks
  3. High-fat meats, such as beef ribs, sausages, and some processed meats
  4. High-fat dairy products, such as plain-fat cheese and whole or 2% milk
  5. Butter, stick margarine, cream, and cream cheese.

How to Reduce Saturated Fat

1. Read the Nutrition Facts label on the packaging

The label breaks down total fat into saturated fat and trans fat. Monounsaturated and polyunsaturated fatty acids may also be listed on the label. These are various forms of unsaturated fat.

Height: Over 5g saturated per 100g. Red can be used as a color code.
Medium: 1.5g to 5g saturated per 100g. Amber can be used as a color code.
Low: 1.5g saturated every 100g or less. Green can be used as a color code.
Pay attention to the types of fat listed. For saturated fat, choose products that are green or yellow. The saturated fat content of comparable items may vary widely.

2. When eating out

  • Coffee: replace the large milk coffee with the regular one. Avoid sprinkling whipped cream on top.
  • Curries: Instead of creamy curries like korma, pasanda, or masala, opt for dry or tomato-based dishes like tandoori or madras. Instead of pilau rice and naan, opt for white rice and chapatti.
  • Kebab: Choose a shish kebab with pita bread and salad over a doner kebab.
  • Eat heavily: Choose low-fat dishes such as steamed fish, chicken chop suey, or Szechuan shrimp.
  • Try a stir-fried or steamed dish with chicken, seafood, or vegetables. Watch for curries that contain coconut milk, which is high in saturated fat. If you choose one, try not to eat all of the sauce.
  • Snack time: replace high-sugar, high-salt, high-fat foods such as chocolate, donuts, and pastries with fruit, whole-grain bread, low-fat and sugar-free yogurt, a slice of fruit bread, and a slice of malted bread.

3. When cooking at home

  1. Spaghetti bolognese: choose low-fat minced meat that is lower in saturated fat. If you're not using lean ground beef, fry it first, then remove the fat before adding the rest of the ingredients. Alternatively, combine minced meat with a meatless substitute for minced meat.
  2. Pasta: Serve pasta with a tomato-based sauce. It contains less saturated fat than cream or cheese sauce.
  3. Pizza: Instead of extra cheese or cured meats like pepperoni, salami, and bacon, use low-fat toppings like vegetables, chicken, tuna, and other seafood.
  4. Bacon: Back meat is preferred over striped meat, which contains more fat. Instead of frying, grilling.
  5. Chicken: Choose thinner pieces of chicken, such as chicken breasts. Remove the skin before eating to reduce the saturated fat content.
  6. Chips: To limit the surface area exposed to grease, consider thick, straight-cut chips instead of French fries or crinkled chips. Cook in the oven with a little sunflower oil and rind if you are preparing it yourself, not frying .
  7. Potatoes: Make baked potatoes healthier by cutting them into larger pieces and adding a little sunflower or olive oil.
  8. Dairy: Use 1% milk fat in cereals and hot drinks. It contains about half the semi-skimmed saturated fat.
  9. Cheese: When using cheese to flavor foods or sauces, use a cheese with a strong flavor, such as low-fat cooked cheddar, as you will need less of it. Grate the cheese instead of slicing it will make it last longer.
  10. Yogurt: Choose low-fat, low-sugar yogurt. Different products can have significant differences.

That's the article How to reduce saturated fat in the diet. May be useful!


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