Saturated fat is a dietary fat mostly from animal products, such as meat, poultry and dairy, and also plant foods, such as coconut and palm oil. Saturated fat is an unhealthy fat that can increase your blood cholesterol and risk for heart disease. Reducing your saturated fat intake to less than 7 percent of calories can help you to lower your cholesterol and risk of heart disease, according to the Cleveland Clinic.
Fruits
Fruits, such as apples, strawberries, mango, cantaloupe, oranges and pineapple, contain high amounts of vitamins, minerals and antioxidants, with very little or no saturated fat, depending on the particular fruit. You should eat plentiful amounts of fruit throughout the day, every day, to enhance your health and prevent disease. Furthermore, eating a variety of fruits throughout the day can enhance your intake of different nutrients that may be higher or lower in each food.
Vegetables
Vegetables contain little or no saturated fat. Vegetables, such as kale, spinach, broccoli, cauliflower, bell pepper, tomatoes, carrots, beets, celery, zucchini and eggplant, contain vitamins, minerals and antioxidants. The Centers for Disease Control and Prevention recommends that adults consume at least 2-1/2 cups of vegetables each day to stay healthy and reduce their risks of disease. By eating a variety of colors of vegetables each day, you can consume a wide range of nutrients. You should regularly try eating new types of vegetables.
Whole Grains
Whole grains are foods, such as brown rice, wheat, rye, oat and barley, that contain the entire grain seed and are high in fiber, vitamins, minerals and unsaturated fatty acids. Furthermore, they contain little or no saturated fat. When digested, whole grains provide energy to your cells, tissues and organs. Consuming whole grains can reduce your risk of cardiovascular disease and is associated with lower body weight. Soluble fiber in whole grains can help you control your blood sugar and lower your cholesterol and risk of heart disease.
Safflower Oil
Safflower oil is a plant oil that contains the lowest amount of saturated fat of any vegetable oil, according to the USDA's Dietary Recommendations for America in 2010. Safflower oil contains about 95 percent monounsaturated and polyunsaturated fatty acids and less than 5 percent saturated fatty acid. Safflower oil is used in salad dressings, sauces and other prepared and cooked foods.
References
- Mayo Clinic: Dietary Fats: Know Which Types to Choose
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, in with the Good
- The Cleveland Clinic: Lipid-Lowering Strategies and Reduction of Coronary Heart Disease Risk
- United States Department of Agriculture: Dietary Guidelines for Americans 2010
- Centers for Disease Control and Prevention: How Many Fruits and Vegetables Do You Need?
Member Comments