Saturated fats are the type of fats with chemical properties that is solid at room temperature. It is found in butter, lard ghee, fatty cheese and meats. Eating a diet high in saturated fat is linked with raised levels of non-HDL cholesterol. This is linked to higher chances of heart and circulatory disease.
According to US Health Guidelines:
- An average man aged 19- 64 years should eat not more than 30gms of saturated fat a day.
- An average woman aged 19- 64 years should eat not more than 20gms of saturated fat a day.
- It is also suggested that people should reduce their overall fat intake and replace saturated with unsaturated fats including omega-3 fats.
Tips To Consume Less Fat
- Grill, bake or steam food instead of frying or roasting.
- Eat more fruits and vegetables.
- Avoid cream and cheese sauces or make recipes with low-fat milk and cheese.
- Cut back on hydrogenated fats if you can and use liquid oils, particularly canola oil, sunflower oil and sunflower.
- Consume leaner cuts of beef and pork and trim as much as visible fat as possible before cooking.
- Opt for fat-free or reduced-fat milk instead of whole milk. Go for non-fat plain yogurt instead of sour cream.
- Compare food labels before shopping and choose foods that are low in fat.
How To Reduce The Intake Of Saturated Fat
Checking the nutrition labels on the front and back of the packaging can help you reduce the intake of saturated fat. Search for “saturates” or sat fat on the labels.
Check the nutrition information per 100 grams to see whether it is high, medium, or low.
- Low fat means 3 grams or less per 100 grams.
- High fat means: 17.5 gms or more per100gms
- Low saturated fat means 1.5 gms or less per 100gms
- High saturated fat means : 5 gms or more per 100 gms
How To Reduce The Intake Of Fat At Home
- Choose a lower-fat topping such as vegetables, chicken, tuna and other seafood rather than extra cheese or cured meat like salami and bacon.
- Make your roast potatoes healthier by cutting them into large pieces and shallow fry with olive oil or any other cooking oil.
- Use back bacon instead of streaky bacon which contains more fat and grill instead of frying.
- Consume more tomato pasta as it is lower in saturated fat than cheese pasta.
- Choose a yogurt that is low in fat and low in sugar.
- Use spread low in fat instead of butter and use 1% skimmed milk instead of semi-skimmed milk.
- Use lower-fat mince as it is low in saturated fat and if you are not using lower-fat mince, brown the mince and then drain off the fat before incorporating ingredients.
- Prepare eggs without oil or butter and instead of frying your eggs, eat them boiled.
How To Cut Down On Saturated Fat When Eating Out
- Swap large whole-milk coffee with regular ones and also avoid adding cream.
- Swap foods high in sugar, salt and fat like chocolate, doughnuts and pastries for:
- Wholegrain toast
- A handful of untoasted nuts
- Lower-fat and low-sugar yogurt
- Fruit loaf