Tips To Improve & Lower Fat In The Diet

Dietary fatty acids are essential for optimal health. Vitamins A,D,E and K are fat-soluble and can only enter the bloodstream when fat is present. Almost all foods contain at least a trace of fat, which the body will use for making hormones and bile. The body also relies on fat as a source of energy.

Different types of fats are approximately equal when you are counting calories, but the effects of monounsaturated, polyunsaturated, saturated and trans fats on the body can vary.

Increase Plant Fats

Monounsaturated fatty acids are commonly known as MUFAs and are an essential part of a healthy diet. MUFAs are plant-based fats and can be found in olives, avocados, nuts and seeds. Monounsaturated fats have many health benefits, and the American Heart Association website recommends consuming them in place of trans fats or saturated fats. Monounsaturated fats can help lower bad blood cholesterol levels and reduce your risk of heart disease. They also provide nutrients vital for healthy body cells and are high in vitamin E.

Research suggests eating MUFAs on a regular basis may also lower the risk of breast cancer. Monounsaturated-rich foods can also help ease the symptoms of arthritis and joint pain. In their book the "Flat Belly Diet," authors Liz Vaccariello and Cynthia Sass report that by including a small portion of MUFAs with each meal, you can quickly reduce stubborn belly fat and induce weight loss. To increase your daily intake of MUFAs, eat a small portion of nuts in place of dessert, or replace your regular sandwich filling with sliced avocado.

Eat Oily Fish

Polyunsaturated fatty acids also help to lower bad cholesterol. PUFAs are found in salmon, herring, flax seeds, corn oil and safflower oil. Small amounts of polyunsaturated fats should be included in the diet, but it is not necessary to eat large portions daily; a small piece of fish or a handful of flax seeds eaten two or three times a week is adequate, providing you are eating a MUFA on a daily basis.

To ensure you are getting adequate PUFAs, replace meat with a fresh piece of oily fish such as salmon, trout, sardines or herring twice a week, and sprinkle your salads with flax seeds.

Reduce Meat Intake

Saturated fats may raise your bad cholesterol levels. Most saturated fats are derived from animal sources, such as egg yolks, red meats, lard, poultry fat, cheese and butter. They are also present in coconut and palm oil.

You can lower the amount of fatty acids you consume by opting for low-fat or fat-free dairy products and cutting down your consumption of red meat. If you do eat red meat, trim excess fat before cooking. To help prevent heart disease, saturated fats should be limited to less than 10 percent of your total daily calories. If you eat meat every day, decide to have at least two meat-free days per week. Replace your meat with a legume-based dish for protein, a portion of oily fish or a vegetarian protein source such as tofu.

Ban Trans Fats

Trans-fatty acids (TFA) are present in small quantities in animal products such as red meats and butter. TFAs are also constructed during hydrogenation, which renders margarine, cooking oils and shortening primary sources of trans fats. These fats are thought to lower your good cholesterol levels and increase bad cholesterol, which may increase the risk of strokes and heart attacks.

The American Heart Association recommends that less than 1 percent of your total calories come from trans fats. Foods rich in trans fats include pies, pastries, pizzas, ready-meals and deep fried foods such as donuts and French fries. One portion of French fries contains around 6.5 g of trans fats. To eliminate your consumption of trans fats, avoid prepared meals, opting instead for fresh ingredients. Do not order deep-fried foods when dining out, and replace fries with a healthy side salad.