Simple ways to reduce saturated fat
What is saturated fat?
Fat is a type of fat in which the fatty acid chains have all the limitations. Fats are made up of two types of small molecules: glycerol and fatty acids. Satisfied fats tend to have higher melting points than their corresponding oils, leading to the popular understanding that saturated fats tend to solidify at room temperature, while crude oil tends to be liquid at room temperature with varying viscosity levels.
Most animal fats are saturated. Vegetable and fish oils are usually not refined. Different foods contain different amounts of saturated fats. Most foods used as fried foods in hydrogenated fats and sausages have a high fat content. Some baked goods purchased at the store are similar, especially those with hydrogen gas. Other examples of foods that contain high levels of saturated fat and cholesterol diets include animal fat products such as fatty meat and dairy products made from whole-fat or skimmed milk such as yogurt, ice cream, cheese and butter. Some vegetable products have high fat content, such as coconut oil.
Guidelines issued by many medical organizations, including the World Health Organization, recommend reducing the availability of saturated fats to promote health and reduce the risk of heart disease. It is also recommended that a high-fat diet and say that it will reduce the risk of heart disease, diabetes, or death.
What are some examples of saturated fats?
Filled fats contain triglycerides that contain only fatty acids. They are called “saturated” because there are no double bonds between the fatty acid chain and the carbon atoms, meaning that the carbon atoms are fully charged or full of hydrogen atoms (unlike “saturated fats”).
Satisfied fats are found in all animal foods, as well as in other plant sources.
The following foods can be high in saturated fat. Many of them are low in carbohydrates and have high calories from sugar:
- Baked goods (cake, donuts, Danish)
- Fried food (fried chicken, fried seafood, French fries)
- Fatty or processed meat (bacon, sausage, skin chicken, cheeseburger, steak)
- Fatty dairy products (butter, ice cream, dessert, cheese, whole milk)
- Strong oils such as coconut oil, palm, and palm kernel oil (found in blended foods)
You can reduce the amount of saturated fat you eat by adding healthy foods to unhealthy options. Include extra fatty foods and polyunsaturated and monounsaturated fatty foods. Here’s how to get started:
Replace red meat with chicken or skinless fish a few days a week.
Use canola or olive oil instead of butter and other strong oils.
Add whole-fat milk to low-fat or low-fat milk, yogurt and cheese.
Eat more fruits, vegetables, whole grains, and other low-fat or low-fat foods.
Which saturated fats should you avoid?
High-fat meats, such as beef ribs, sausages, and processed meats
- High-fat milk, such as regular fat cheese and whole milk or 2%
- Butter, stick margarine, cream and cream cheese
- Some tropical oils, such as coconut oil and palm oil
- Cakes, cookies, and snacks
Dishes with many ingredients – such as pizza, casseroles, burgers, tacos, and sandwiches – often contain high-fat ingredients.
Choose ingredients for these high-fat dishes – such as vegetables, whole grains, low-fat and low-fat dairy products, high fat, and small cuts of meat and poultry.
Beef, lamb and pork are all saturated with saturated fat. Even a fatty beef cut contains 4.5 grams of filling per 100-gram.
Full Milk Products:
Whole milk contains 4.5 grams of saturated fat in 1 cup, while the same amount of 1% milk contains only 1.5 grams. Creams are the worst offenders, with 1 cup containing 28 g of saturated fat.
However, research shows that boiled milk products such as yogurt, kefir, and cheese can have a positive effect on your heart.
The high fat content of butter is one of the reasons why so many baked goods are not suitable. Just one tablespoon of butter contains 7 grams of saturated fat.
Although tropical oils have some health benefits, they are also high in fat. In fact, coconut oil has a much higher fat content than butter, beef fat, or butter. About 90% saturated fat, and 1 teaspoon containing 12 grams.
A study by the Center for Science in the Public Interest looked at top American ice cream stores to find the calorie and fat content of a delicious beverage.
Another popular sundae contained 1,270 calories and 38 grams of saturated fat, equivalent to eating T-bone steak, Caesar salad, and baked potatoes with sour cream.
Many baked goods such as biscuits, cakes, cakes, and brownies are high in fat. For example, one 100 grams of serving brownie can contain 10.64 grams of saturated fat.
What do saturated fats do to your body
Is saturated fat not good for you? A diet rich in saturated fats can raise total cholesterol, and provide a balance to the most dangerous LDL cholesterol, which causes blockage in the arteries and other parts of the body. For that reason, many nutritionists recommend limiting saturated fat to less than 10% of calories per day.
Satisfied fats are harmful to your health in a number of ways:
Weight gain: Many high-fat foods like pizza, baked goods, and fried foods are high in saturated fat. Eating too much fat can add more calories to your diet and make you fat. All fats contain 9 calories per gram of fat. This is more than double the amount found in carbohydrates and proteins.
Risk of heart disease: Your body needs healthy fat to gain energy and other functions. But too much saturated fat can cause cholesterol to build up in your arteries (blood vessels). Satisfied fats raise your LDL (bad) cholesterol. High LDL cholesterol increases the risk of heart disease and stroke.
Cholesterol is formed and separated from the liver. Eating a high-fat diet, as well as a low fat diet, alters the way the liver handles cholesterol.
Our liver cells have LDL receptors in them. When LDL cholesterol passes through the bloodstream, the receptor releases cholesterol from the bloodstream into the liver for breakdown. Therefore, we need LDL receptors to keep our cholesterol levels under control.
Studies suggest that eating enough fat to stop the receptors from working properly, so cholesterol builds up in the blood.
Cutting out a high-fat diet can help keep your weight strong and keep your heart healthy. Staying healthy can reduce your risk of diabetes, heart disease, and other health problems.
How can you reduce your saturated fat intake?
Your body needs fat to survive. However, not all edible fats are the same.
Adding other foods high in saturated fats and fats used in healthy ways can be a life-saving switch. It can help lower your blood cholesterol levels and improve the levels of lipids in your blood.
- Eat more fruits and vegetables.
- Eat lots of fish and chicken. Replace ground turkey or ground beef chicken. Remove chicken skin before cooking.
- Eat lean beef and pork, and cut as much fat as possible before cooking.
- Baking meat, broil, or grill; avoid frying. Avoid meat with bread and vegetables.
- Use low-fat or skim milk instead of whole milk. Instead of sour cream, try plain yogurt or a mixture of yogurt and low-fat cottage cheese. Use low-fat cheese.
- For cooking, use two egg whites instead of one whole egg.
- Avoid cream and cheese sauces, or make recipes with milk that is high in cheese and cheese.
- Instead of chips, you can eat in pretzels or unmixed popcorn.
- Reduce hydrogenated fats (reduction, decongestant) and animal fats (butter, cream) if you can. Use liquid oils, especially canola, olive, safflower, or sunflower.
- Read nutritional labels on all products. Many “fat-free” products are very high in carbohydrates, which can increase your triglyceride levels.
- Compare the fat content of similar products. Do not be deceived by such labels as “light” and “lite.”
- When eating at a restaurant, ask for sauces and dressing to be served separately.
- Look for hidden oils. For example, processed beans may contain cereal, or breakfast cereals may have a higher fat content.
- Try cooking with herbs, spices, lemon juice, etc., instead of butter or margarine.
How can we help you set a healthy diet for maintaining a healthy amount of saturated fats?
We provide you with balanced and nutritious food ,balanced diet is a diet that contains a variety of foods in a certain quantity and size so that the needs of calories, proteins, minerals, vitamins and other nutrients are sufficient and a small supply is set aside for other nutrients to tolerate short-term weight loss. In addition, we have a team of experts who will take care of your taste and provide you with food that is right for your health and that will not be boring.
A balanced diet should provide phytochemicals containing organic matter such as dietary fiber, antioxidants and nutraceutical with good health benefits. Your body needs it.
A balanced diet should provide about 60-70% of total calories from carbohydrates, 10-12% from protein and 20-25% of total calories from fats.