According to the American Heart Association (AHA), a diet high in saturated fat can increase the risk of heart disease, including stroke and heart attack. Removing the excess saturated fat in a diet and choosing healthier fats can prevent and even reverse the early signs of heart disease. Many people don't take steps to reduce saturated fat in their diet because they think it will be too difficult or leave them unsatisfied. The truth is, all it takes are a few small changes to the way you eat.
Step 1
Switch cooking oils. Use less solid or hard fats, like lard, shortening and margarine. Choose liquid oils instead, like canola oil, olive oil and safflower oil. Find ways to reduce the amount of fat and oil in your recipes, like using an aspirator to spray smaller amounts of oils in your pans.
Step 2
Add more fruits and vegetables. According to the AHA, fruits and vegetables are very low in saturated fat, but also high enough in fiber to help you feel full. Replace snacks like chips and cookies with fruit. Replace side items, such as French fries with steamed vegetables.
Step 3
Choose different kinds of meats. Shop for leaner cuts of meat with less fat around the rim. Choose fish a few times per month to cut back on saturated fat intake. Eat less bacon and fatty cuts of steak and instead choose chicken breasts or lean ground turkey.
Step 4
Grill or bake instead of frying. According to the Texas Heart Institute, choosing to grill or bake food will help you remove saturated fat from the diet by removing cooking oils. Choose this option whenever possible.
Step 5
Read labels. Don't assume a food is low in saturated fat because it is marketed as a diet or healthy product. Food labeling information varies widely from brand to brand. Look at the label and determine exactly how much saturated fat is in every food product you choose.
Step 6
Keep enjoying dairy products and cheese and cut your saturated fat at the same time by choosing low-fat or fat-free dairy products. Start gradually by using these products in recipes where it will be hard to notice the difference, then build to a point where you are using them all the time.
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