15 Easy ways to Reduce Saturated Fat Consumption

June 18, 2022June 18, 2022 Editor

Fat is an essential element that body reserves in our body. It is a source of energy that body uses when there is dearth of other energy sources. Not just that. According to a research scientist with the Department of Nutrition Harvard’s T.H. Chan School of Public Health- Mr. Vasanti Malik, “Fat helps give your body energy, protects your organs, supports cell growth, keeps cholesterol and blood pressure under control, and helps your body absorb vital nutrients. When you focus too much on cutting out all fat, you can actually deprive your body of what it needs most.”

There are two types of fats. Unsaturated fats and Saturated fats.

What are Unsaturated Fats?

These are good fats. This fat is good for the body. Monounsaturated and polyunsaturated fats are the two kinds of unsaturated fats.

Avocados and peanut butter include monounsaturated fats, as do nuts like almonds, hazelnuts, cashews, and pecans, as well as seeds like pumpkin, sesame, and sunflower seeds. Olive, peanut, safflower, sesame, and canola oils, among others, contain it. Omega-3 and omega-6 fatty acids are examples of polyunsaturated fats. Polyunsaturated fats are plentiful in walnuts, flaxseeds, sunflower seeds, and fish including salmon, herring, mackerel, tuna, and trout, as well as plant-based oils like soybean, maize, and safflower oils.

What are Saturated Fats?

These are bad fats. In other words, they are unhealthy and can be fatal in long run.

It’s mostly present in high-fat dairy foods like butter, margarine, cream, and cheese, as well as animal products like beef and pork. Many quick, processed, and baked meals, such as pizza, sweets, hamburgers, and cookies and pastries, have high levels of saturated fat. These fats are more “solid” than healthy fats (think butter or lard).

Saturated fat consumption raises LDL (bad) cholesterol levels, which can cause plaque to build in the arteries and increase your risk of cardiovascular disease and stroke. “Many processed and fast foods made with saturated fat also contain high amounts of calories, which can lead to weight gain and further raise your heart disease risk,” says Malik.

Here are 15 quick tips to help you reduce your saturated fat intake and lower your cholesterol levels.

1. Eat more fruits and vegetables

Fruit is frequently ignored as a healthy snack or dessert option. However, it has a sweet flavour and has no saturated fat. Vegetables make a great snack, but they’re probably best served as a side dish at dinner. Fruits and vegetables also include antioxidants, as well as vitamins and minerals that our bodies require. So, you can include innovative ways to add more fruits and vegetable into your daily diet.

2. Eat more fish items

Fish is taken as white meat. Fish is high in omega-3 fatty acids (polyunsaturated fat) as well as vitamins D and B2 (riboflavin). Fish is a good source of calcium and phosphorus, as well as minerals like iron, zinc, iodine, magnesium, and potassium. As part of a balanced diet, the American Heart Association recommends eating fish at least twice a week.

3. Have more bird meat – Turkey or Chicken over Beef

Chicken or ground turkey can be served in meals regularly instead of ground beef. Before cooking, do remove the skin off the bird as they contain a lot of bad-fat. Beef offers a few nutritional advantages over chicken. Though beef has higher iron and zinc content (necessary for our immune systems and development of our brains, yet chicken is significantly healthier for your heart health since it contains less cholesterol and saturated fat.

4. Buy beef and pork with lean cuts

Lean meat kinds and cuts are highly recommended for weight reduction since they are high in satiating, muscle-building protein while being low in calories. Eat leaner cuts of pork or beef, and trim as much visible fat as possible before cooking.

Here are 5 lean cuts of beef:

Eye of Round Steak.
Bottom Round Steak.
Sirloin Tip Side Steak.
Top Round Steak.
Filet Mignon.

5. Avoid frying meat

When you fry meat, you’re allowing it to absorb the fat from the oils you’re cooking it in. Some oils are marketed as “healthy,” while others are not. It’s advisable to avoid them entirely if at all feasible. Fortunately, there are various methods for preparing meat that do not need frying. Baking the meat is the easiest option. The roasted taste is out of this world. If you have access to a grill, use it instead of frying to avoid fats and to give your food a delicious grilled flavour. And boiling it (the way oriental countries do) is the healthiest way to go ahead.

6. Opt-in for Fat-free Milk

Use fat-free or reduced-fat milk as a substitute of whole milk. A cup (237 mL) of whole milk holds 4.5 grams of saturated fat, which is about 20% of the daily amount endorsed by the 2020-2025 Dietary Guidelines for Americans. For this reason, the guidelines recommend consuming only low fat or skim milk. Also, as an alternative of sour cream, try non-fat plain yogurt or a blend of yogurt. And when possible, use low-fat cheeses and low-fat cottage cheese.

7. Drop or reduce cream from daily diet

Much of the fat constitute in cream comes from saturated fat. Too much saturated fat has been related to an increased risk of elevated cholesterol in several studies. And if you use too much cream on a daily basis, your waistline will suffer.

The trick to using cream in any meal is to use it sparingly. Making heavy whipping cream a part of your diet requires moderation. In a 2000-calorie diet, you should aim for no more than 20 grammes of saturated fat each day. People with heart issues should take no more than 5% to 6% of their total calories as saturated fat, according to the American Heart Association. Saturated fat calories should make up no more than 7% to 10% of total calories for persons who do not have these conditions.

8. Be mindful of cheese consumption

Cheese is good in protein and calcium, but it also contains a lot of saturated fat and sodium. This implies that consuming too much can increase your risk of cardiovascular disease by raising your cholesterol and blood pressure (CVD). The American Heart Association recommends no more than three servings of cheese per day, with each serving weighing no more than 42 grams.

9. Prefer Egg white more

Egg whites are low in fat and cholesterol-free. Because of their high saturated fat and cholesterol levels, eggs have historically been a divisive dish. The egg yolk, on the other hand, contains all of the cholesterol and fat present in eggs. Egg whites, on the other hand, are entirely made up of protein with no fat or cholesterol. So in your next recipe try two egg whites instead of one whole egg.

10. Try unbuttered popcorn instead of chips

The salt (sodium) level in chips may have a harmful impact on your heart health. Increased blood pressure from a high salt diet can lead to stroke, heart failure, coronary heart disease, and renal disease. Weight gain, insomnia, dry skin, headaches, and inflammation are all long-term negative effects of eating a lot of chips. Popcorn, on the other hand, when air-popped and mildly seasoned, is a nutritious snack. It’s a whole grain, and high-fiber whole grains have been associated to a decreased risk of heart disease, diabetes, some malignancies, and other health issues.

11. Replace solid (hydrogenated) fats with liquid fats (plant oils)

What is it about hydrogenated oils that makes them unhealthy? Hydrogenated fats are harmful. Trans fats in hydrogenated vegetable oils have been demonstrated to be harmful to heart health. Trans fats have been shown in studies to raise LDL (bad) cholesterol while lowering HDL (good) cholesterol, both of which are risk factors for heart disease.

Try to reduce hydrogenated fats (shortening, lard) and diary fats (butter, cream) if you can. Instead use liquid oils such as olive-oil, canola oil, or sunflower and mustard oil for regular diet.

12. Read labels and compare the fats while purchasing food items

All items’ nutrition labels should be read thoroughly prior to purchasing. Many “fat-free” foods are heavy in carbs, which can cause triglyceride levels to rise. Comparing the fat content of similar goods is a good way to start. Terms like “light” and “lite” should not be misunderstood. Also look for fat that has been hidden among processed food. Refried beans, for example, may include lard, and morning cereals may be high in fat. Use Google to search anything you do not understand and it will help you decide your buying.

13. Prefer less sauces and dressings in your meal

When eating at home or restaurant, try to curb sauces. Or at least have the sauces and dressings served on the side. Some condiments have a saturated fats along with lot salt and sugar in them. And eating too much salt raises your risk of high blood pressure, stroke, and heart disease.

14. Use herbs and spices in cooking instead of butter

Instead of butter or margarine, try cooking using herbs, spices, lemon juice, and other natural ingredients. Spicy meals are good for you. Spicy meals do not cause ulcers or haemorrhoids, but if you have anal fissures, you may feel the burn.

15. Drink water

Given that water makes up roughly two-thirds of our bodies, it may seem self-evident that drinking water is beneficial to our health. However, according to a new study, increasing plain water drinking can help us lose weight and reduce sugar, salt, and saturated fat consumption. So before and after the meal make sure you have decent water intake.