Consuming too many dietary fats can contribute to weight gain, high cholesterol, high blood pressure, heart disease and certain cancers. However, not all fat has negative effects on the body, but all fat does contain nine calories per gram of fat versus only four calories per gram of protein or carbohydrate, notes the Cleveland Clinic. Fat intake can be reduce by changing the type of food you consume on a daily basis.
Unhealthy Fats
Limit the amount saturated and trans fats you consume. Saturated fats come from animal sources and trans fats are most often found in processed foods. Foods containing a high amounts of these fats include bacon, sausage, red meat, butter, margarine and any full-fat dairy product. Replace high-fat foods with skinless poultry, low- or nonfat dairy products and extra lean beef. Trimming off the fat on your meats prior to cooking, and bake, grill or broil your meat instead of frying it will also get you on a healthy track.
Healthy Fats
Fat should not be avoid entirely, because it, along with carbohydrates and protein, is an essential macronutrient for maintaining normal body functions. In fact, when used in moderation monounsaturated fats found in olive oil and canola oil, and polyunsaturated fats, found in nuts and seeds, may help lower your total blood cholesterol and reduce your risk for heart disease, states the MayoClinic.com. Coldwater fish such as salmon, tuna or trout, and flaxseeds and walnuts are all good sources of omega-3 fatty acids, which are excellent alternatives to saturated and trans fats.
Whole-Grain Carbohydrates
Include more whole grains, beans and lentils in your diet. Whole grains contain more fiber and take longer to digest than refined carbohydrates --- a good thing. Foods such as oatmeal, brown rice, whole-grain bread and pasta, compared with refined carbohydrates, will fill up faster and reduce your total fat intake. Additionally, foods such as beans and lentils are high in protein and fiber, but are very low in fat, making them an excellent alternative to high-fat meats.
Fruits and Vegetables
Fruits and vegetables also contain essential nutrients and high amounts of fiber, which will help fill you up without consuming extra calories from fat. Substituting cream-based sauces, soups and gravies with tomato- or vegetable-based sauces or broths is an easy way to reduce lipids too. Season meats and vegetables with fresh herbs and spices, or citrus fruits to add flavor, and try vinegar and olive oil dressings instead of a cream-based ones.
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