Most people are aware that saturated fat is bad for their health, and that therefore low-saturated-fat foods should be chosen as much as possible. This is because saturated fat raises LDL cholesterol, the "bad" cholesterol that can clog arteries and lead to heart disease, heart attack or stroke, according to the United States Department of Agriculture. The American Heart Association explains that saturated fat is the type of fat found mainly in animal products. Therefore, to protect your heart as much as possible, it's important to choose low-saturated-fat, largely plant-based, foods instead.
Step 1
Rely on plenty of fruits and vegetables. These foods are among the healthiest foods you can eat, according to the American Cancer Society. Since all varieties of fruits and vegetables are low in saturated fat, choose any that you like, incorporating at least 5 servings into your diet each day.
Step 2
Choose whole grains. Pick foods like brown rice, oatmeal, unbuttered popcorn, whole-wheat bread, whole-grain pasta, quinoa, barley and bulgur. These are all low in saturated fat, healthy for your heart, and provide fiber and important nutrients.
Step 3
When eating dairy, go for low- or non-fat varieties. Choose skim milk, 1 percent cottage cheese, light sour cream and reduced-fat cheeses. Consider a lower-fat spread in place of butter.
Step 4
Eat less meat, and more lean sources of protein instead. Choose leaner cuts of meat when you do eat meat, but also include low-saturated-fat, non-meat protein options in your diet, such as egg whites, fish, tofu, beans, chickpeas, legumes and nuts. Fish and nuts do contain fat, but it is the heart-healthy, unsaturated variety.
Step 5
Read and evaluate nutrition labels. When purchasing prepared or packaged foods that you're uncertain about, always check the nutrition label to determine the amount of saturated fat in each serving. Stay away from foods that contain more than 3 grams saturated fat per serving, and get in the habit of buying lower-fat alternatives.
Tips and Warnings
- See a registered dietitian for detailed recommendations about healthy foods, nutrition and meal planning.
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