How to Eat Less Saturated Fat Eating too much saturated fat can raise your c

How to Eat Less Saturated Fat

Eating too much saturated fat can raise your cholesterol and increase the risk of heart disease. Here’s how to cut down on it:

What Contains Saturated Fat?

Saturated fat is found in:

• Butter, ghee, lard, and coconut oil

• Cakes and biscuits

• Fatty meats and sausages

• Bacon and cured meats like salami

• Cheese

• Pastries (like pies and croissants)

• Cream and ice cream

• Milkshakes and chocolate spreads

Daily Recommendations:

• Men should limit saturated fat to 30g per day.

• Women should limit it to 20g per day.

Tips to Reduce Total Fat Intake

To lower the overall amount of fat in your diet:

1. Read Labels: Compare food labels to find options lower in fat.

2. Choose Low-Fat Dairy: Opt for lower-fat or reduced-fat dairy products.

3. Cooking Methods: Grill, bake, poach, or steam instead of frying.

4. Control Oil Use: Measure oil with a teaspoon or use an oil spray.

5. Trim Fat from Meat: Remove visible fat and skin before cooking.

6. Select Lean Cuts: Choose lean meats like turkey breast or reduced-fat mince.

7. Add Veggies and Beans: Mix vegetables and beans into meat dishes to stretch portions.

8. Use Healthy Spreads: Try reduced-fat spreads made from olive or sunflower oils.

Specific Tips to Cut Down on Saturated Fat

At the Store:

• Check nutrition labels for “saturates” or “sat fat.” Aim for:

  • High: More than 5g per 100g (often red)

  • Medium: 1.5g to 5g per 100g (amber)

  • Low: 1.5g or less per 100g (green)

At Home:

• Spaghetti Bolognese: Use lower-fat mince or drain fat after browning.

• Pizza: Choose vegetable or lean protein toppings instead of extra cheese.

• Fish Pie: Use reduced-fat spread and skimmed milk for the mash.

• Chili: Opt for lower-fat mince or make a vegetarian version with beans.

• Chips: Choose thicker chips and bake instead of deep frying.

• Roast Potatoes: Cut larger pieces and use less oil.

• Mashed Potatoes: Use reduced-fat spread and skimmed milk.

• Chicken: Select lean breast and remove the skin.

• Bacon: Pick back bacon and grill instead of frying.

• Eggs: Poach, boil, or dry fry without oil.

• Pasta Sauce: Use tomato-based sauces instead of creamy ones.

• Milk: Use skimmed milk for cereals and drinks.

• Cheese: Use strong-tasting cheeses to need less.

• Yogurt: Choose lower-fat and lower-sugar options.

Eating Out:

• Coffee: Choose “skinny” options without cream.

• Curry: Pick dry or tomato-based dishes over creamy ones.

• Kebabs: Go for shish kebabs with salad instead of doner kebabs.

• Chinese: Choose steamed fish or chicken chop suey.

• Thai: Opt for stir-fried dishes, but be cautious with coconut milk curries.

• Snacks: Swap high-fat treats like chocolate and pastries for:

  • Fresh fruit

  • Wholegrain toast

  • Low-fat yogurt

  • Plain, unsalted nuts

  • Currant buns or slices of fruit loaf

By making these choices, you can reduce your saturated fat intake and improve your overall health.

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