Eliminating saturated fat from your diet is virtually impossible, but cutting it out as much as possible can be done by changing the kinds of foods you eat and substituting certain foods and ingredients for others. A diet lower in saturated fat can help prevent heart disease, weight gain and high cholesterol, according to the Harvard School of Public Health.
Step 1
Eliminate or significantly reduce red meat from your diet, such as steaks and hamburger. These protein sources are among the highest in saturated fat out of all types of meat.
Step 2
Reduce the amount of fried food you eat on a regular basis. Cooking food in oil increases the amount of saturated fat, making it significantly less healthy. Instead of fried food, opt for foods that are baked, boiled, broiled, roasted or steamed.
Step 3
Increase your intake of healthy fats like poly- and mono-unsaturated fats. Your body still needs fat, but these fats don't have the negative health properties of saturated and trans fats and have no negative effect on your cholesterol, according to the University of California at San Diego. Avocados, beans, nuts and olive oil are excellent sources of these healthy fats.
Step 4
Replace that piece of steak with a serving of fish. Not only will you be eliminating virtually all of the saturated fat from your meal, you'll be replacing it with healthy omega-3 fatty acids, which have been shown to decrease your risk of heart disease and provide your body with natural dietary fat.
Step 5
Choose low-fat or fat free dairy options. Whole milk contains higher amounts of saturated fat, and you can get the same protein and calcium benefits by drinking low-fat or fat-free versions while eliminating the unhealthy fat.
Member Comments