Five Quick Ways To Reduce Saturated Fat

Having a diet high in saturated fat can increase your "bad" cholesterol, according to the U.S. Department of Agriculture. Having high "bad" cholesterol in your blood increases your risk for heart disease because it accumulates into a hardened plaque in your arteries and narrows blood flow to your heart. You might reduce your risk for heart disease by reducing saturated fat intake to less than 7 percent of your total calories.

Eat More Fruits, Vegetables and Whole Grains

Fruits, vegetables and whole grain products are often low in calories, but rich in nutrients such as fiber, which helps fill your stomach and can reduce your risk of gaining weight. By including more of these nutritious foods in your diet, you might be less likely to fill up on foods high in saturated fat. Fruits, vegetables and whole grains are also rich in vitamins and minerals that can improve your cholesterol and blood pressure. Aim for at least 1 1/2 to 2 cups of fruit, 2 to 3 cups of vegetables and 3 to 4 oz. of whole grains per day.

Limit Fatty Meats and Whole-Fat Dairy

Limit your intake of regular ground beef; duck; regular sausages, bacon and hot dogs; lunch meats such as regular salami and bologna; and fatty cuts of pork, lamb and beef, the U.S. Department of Agriculture advises. Emphasize white meat poultry. When having meat, choose an extra lean -- 90 to 95 percent -- variety, trim off any skin and fat before cooking, choose healthy cooking methods such as broiling and roasting, and drain off any excess fat that appears during cooking. Also avoid drinking whole milk or consuming other whole-fat dairy products whenever possible. Instead, consume skim or low-fat milk, yogurt and sour cream, and choose nonfat milk cheeses such as mozzarella and ricotta.

Use Reduced-Fat Substitutes

Food products that commonly come in "reduced fat" varieties include mayonnaise, salad dressings and meat gravies. However, look for the word "partially hydrogenated oil" when examining chips, crackers and cookies that claim to be "reduced fat," warns MayoClinic.com. These products contain trans fat, which is considered worse for your heart than saturated fat. Keep in mind that looking for a low-fat substitute doesn't have to mean finding "reduced fat" on the label. Simply replacing a high-fat choice with a lower-fat choice works just as well. For example, top a baked potato with salsa instead of butter and sour cream.

Limit Added Fats

You will immediately make home-prepared foods healthier if you limit the amount of saturated fats you add to them. For instance, use a nonstick vegetable oil cooking spray when cooking foods in a pan, use applesauce to replace part of the butter in your cookie recipe, and opt for herbs and a low-fat parmesan cheese on steamed vegetables rather than buttering or frying your vegetables. Extra treats such as fatty gravies and creamy sauces are also simple to eliminate from recipes.

Include Healthier Fats

Your body needs fat for its daily functions, so you shouldn't entirely avoid it. Fat also helps you stay full, so going too long without it might increase your risk of binging on high-calorie foods. Unsaturated fats are considered "good" fats because they can help reduce your risk of health problems such as high cholesterol and inflammation, according to the Harvard School of Public Health. Unsaturated fats are liquid when at room temperature, and you will mostly find them in plant-based foods such as nuts, seeds and vegetable oils. They are also in oily fish such as salmon, herring and trout. One way to boost your intake of unsaturated fat is to eat fish as your meal's main protein source two times per week.