Saturated fats --- fats that typically remain solid at room temperature --- appear primarily in foods derived from animal sources, including meat, dairy products and animal-based oils. Consuming foods high in saturated fat raises blood cholesterol and can increase risk of heart disease, according to the American Heart Association (AHA). Foods that contain saturated fat are also typically high in calories, which can sabotage your attempts at weight loss or maintenance. The AHA recommends limiting daily consumption of saturated fats to 7 percent of your total daily calories.
Step 1
Choose skinless poultry and leaner cuts of beef. Lean beef contains about twice the saturated fat of skinless chicken breast, according to Bruce Aidells and Denis Kelly, authors of "The Complete Meat Cookbook." When buying beef, select leaner cuts such as top round, sirloin, beef tenderloin and top loin. Cut off any visible fat from poultry and meat before cooking, which eliminates about 0.5 g of fat per serving.
Step 2
Add legumes into your diet, such as kidney, lima and navy beans, lentils and peas. Legumes are high in protein, have a low glycemic index and are rich in essential nutrients and fiber. Substituting legumes for foods with a high saturated fat content can reduce the risk of heart disease and type 2 diabetes mellitus, says Jane Higdon, author of "An Evidence-Based Approach to Dietary Phytochemicals." The average adult, who consumes 2,000 calories a day, should eat at least three cups of legumes weekly.
Step 3
Eat plenty of whole grains, such as whole-grain bran cereal,; whole-wheat pasta and bread; barley; brown rice; and popcorn. When grocery shopping, look for the AHA's red whole-grain check mark on packaging, which signifies that a food is low in saturated fat, cholesterol and contains at least 51 percent whole grains by weight.
Step 4
Increase your intake of fruits and vegetables, which, in general, are low in fat and calories. The average adult on a 2,000-calorie daily diet should try to eat 4 to 5 cups of fruits and vegetables each day, per the AHA. Consume a wide range of fruits and vegetables to make sure you ingest as many nutrients as possible.
Step 5
Consume food as close to its original state as possible, thereby reducing intake of processed foods that contain high amounts of saturated fat. Opt for skinless chicken breast over breaded and fried chicken nuggets and broiled salmon instead of fish sticks or deep-fried fish fillets.
Step 6
Eat egg whites instead of whole eggs. Yolks contain most of the saturated fat and calories in eggs; the white is almost entirely protein. Purchase containers of egg whites or separate the whites from the yolks before cooking.
Step 7
Replace unhealthy fats, such as lard, coconut oil, palm kernel oil and cottonseed oil with healthier fats, like those found in olive oil, canola oil, almonds, walnuts and avocados.
Step 8
Read food labels carefully. Many packaged baked goods and snacks contain high amounts of saturated fat and calories. Find an alternative for any food containing palm oil, palm kernel oil or coconut oil.
Step 9
Purchase nonfat or reduced-fat dairy products whenever possible, including milk, cheese, yogurt and cottage cheese. Over time, you will adjust to the taste of lighter food and reduce your intake of calories and saturated fat.
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