Foods Low In Saturated Fat

Foods Low in Saturated Fat

Oct 6, 2010 | By Owen Pearson

Saturated fats are types of fats that can be harmful to the body, even in moderate amounts. These fats can elevate blood cholesterol levels, particularly low-density lipoproteins or "bad" cholesterol, according to the American Heart Association website. Americans should derive no more than seven percent of their daily caloric intake from saturated fats. Fortunately, there are several common food choices that are low in saturated fats.

Vegetables and Fruits

Vegetables and fruits do not contain saturated fats, according to Dr. James Balch and Phyllis Balch, authors of "Prescription for Nutritional Healing." Also, fresh fruits and vegetables can provide a wealth of vitamins and minerals necessary for proper function of organs and tissues. Citrus fruits, for example, are rich sources of vitamin C, which is an important antioxidant vitamin for immune system health. Fruits and vegetables and also abundant in dietary fiber, which may help reduce "bad" cholesterol and reduce the risk of heart disease.

Beans

Beans are free of saturated fats, and contain no cholesterol, according to the World's Healthiest Foods website. They are commonly used by vegetarians and vegans to replace red meats, which are loaded with saturated fats. Like fruits and vegetables, these foods provide the body with dietary fiber. They are also abundant sources of protein. Opt for dried beans instead of canned beans to avoid adding unnecessary sodium to your diet.

Whole Grains

Whole grain pastas, breads, bagels, tortillas and other items are important sources of B vitamins, fiber and other nutrients. According to Dr. James Balch and Phyllis Balch, whole grain products are cholesterol-free and contain no saturated fats. Unlike white flour products, whole grain products do not cause glucose spikes, which may contribute to elevated blood cholesterol levels and increased risk of heart disease.