Foods To Lower Saturated Fat

What is Saturated Fat?

Saturated fat is the type of fat that is solid at room temperature. It is found in animal-based products such as butter, cheese, milk, ice cream, and fatty cuts of meat. It is also found in some plant-based foods like coconut and palm oils. While it is necessary in small amounts for proper body functioning, it is important to limit the amount of saturated fat consumed because it can raise your bad cholesterol levels, which increases your risk for heart disease and stroke. Fortunately, there are many ways to limit your saturated fat intake while still enjoying delicious and nutritious meals.

Choose Lean Protein Sources

When it comes to selecting protein sources, it is important to focus on lean products as they contain very little saturated fat. Examples of lean proteins include fish, poultry, beans, and legumes. It is also important to limit the amount of processed meats such as sausages, bacon, and hotdogs. These types of meats are high in saturated fat and sodium, and can increase your risk of developing certain diseases. Additionally, try to limit the amount of red meat you consume, as it is the main source of saturated fat in the diet.

Choose Healthy Fats

Healthy fats are important for proper body functioning and can help to reduce your risk of developing certain diseases. Examples of healthy fats include olive oil, avocados, nuts, and seeds. These foods are high in unsaturated fats, which are beneficial for your health. When cooking, replace butter and other saturated fats with olive oil, which is a much healthier choice. Additionally, try adding nuts and seeds to salads or yogurt for an added crunch and extra healthy fats.

Choose Whole Grains

Whole grains are important for overall health and can help to reduce the amount of saturated fat in your diet. Examples of whole grains include oats, quinoa, bulgur, and brown rice. Whole grains are high in fiber, which can help to lower your cholesterol levels and reduce your risk of developing heart disease. Additionally, whole grains can help to keep you feeling full for longer, which can help to prevent overeating.

Include Low-fat Dairy Products

Low-fat dairy products are an excellent source of protein and calcium, and can help to reduce the amount of saturated fat in your diet. Examples of low-fat dairy products include skim milk, low-fat cheese, and yogurt. These foods are also high in other vitamins and minerals, which can help to keep your bones and teeth strong. Additionally, low-fat dairy products are an excellent source of protein, which can help to keep you feeling full for longer.

Eat More Fruits and Vegetables

Fruits and vegetables are an excellent source of vitamins and minerals, and can help to reduce the amount of saturated fat in your diet. Fruits and vegetables are also high in fiber, which can help to keep you feeling full for longer and reduce your risk of developing certain diseases. Examples of fruits and vegetables include apples, oranges, carrots, and spinach. Additionally, try to include a variety of colors in your diet, as different colors provide different vitamins and minerals.