Eight Ways to Cut Down on Saturated Fats

Worried about high cholesterol and heart disease? Go for a low-fat diet. It’s one of the smartest things you can do for your heart.

Your diet is your first line of defense against high cholesterol and heart disease.  Health experts recommend that you cut your daily saturated fat intake from 10% to 7%. But how do you decide what to eat and what to avoid? 

Choosing the right fats and modifying your diet may not be as difficult as you think.  Here are ways to cut down on saturated fats:

1. Check the label

Make it a habit to read the label on oils, canned goods, and packaged or processed foods. Avoid items that list saturated or hydrogenated fats or oils.

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2. Choose lean meats

Buy lean cuts of meat and trim off any visible fat.  Game is lean meat: duck, turkey, venison and pheasant are all low in fat. Poultry meat has little fat, but the skin is fatty; remove it before sautéing, grilling or casseroling it. 

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3. Cut down on meat 

Did you know that even the leanest beef is about 15% fat and a juicy steak about 30%?  Whenever possible, replace meat with vegetable or seafood dishes for a few meals a week.

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4. Eat more fish 

White fish is generally low in fat. Oily fish – such as sardines or mackerel – is packed with Omega-3 fatty acids. Omega-3 is unsaturated oil that helps to reduce levels of cholesterol.  Try to have two to three servings of an oily fish every week.

5. Avoid fried food 

Grilling, roasting, stewing and baking use less oil.  If you do fry potatoes or other foods, cut them into large pieces to reduce the total area of fried surface.  Fry your foods using corn or sunflower oil and at a high temperature. This makes the food develop a crisp crust quickly and absorb less oil.  Always pat off the excess oil with paper towels. 

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6. Use yogurt instead of cream 

Cream is rich in saturated fat.  If you want cream occasionally, use a reduced or light cream. Use yogurt when making fruit smoothies, dressing salads, or marinating meats.

7. Skim off the fat

Remove surface fat from meat casseroles, soups, and stews with absorbent paper towels or a spoon. Make it a habit to do so before serving any meat dish.

8. Go for low-fat

Opt for low-fat cheeses, milk, sausages, and yogurt.  Cut down on junk food too – although they are generally cooked in unsaturated oils, they contain as much 

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  1. Thanks for the tips. The one I hard to give up is fried food.

  2. Very good information

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