14 Simple Ways to Reduce Saturated Fat

These foods are high in saturated fat:

• milk and white chocolate, toffee, cakes, puddings and biscuits.
• pastries and pies.
• fatty meat, such as lamb chops.
• processed meat, such as sausages, burgers, bacon and kebabs.
• butter, lard, ghee, dripping, margarine, goose fat and suet.
• coconut and palm oils and coconut cream.

The main dietary sources of saturated fat are fatty meat, lard, tallow, cheese, butter, cream, coconut oil, palm oil, and cocoa butter. All fats are composed of molecules called fatty acids, which are chains of carbon atoms.

1. Eat more fruits and vegetables.
2. Eat more fish and chicken.
3. Eat leaner cuts of beef and pork, and trim as much visible fat as possible before cooking.
4. Bake, broil, or grill meats; avoid frying.
5. Use fat-free or reduced-fat milk instead of whole milk.

All fats are made up of carbon, hydrogen, and oxygen molecules ( 2 ). Saturated fats are saturated with hydrogen molecules and contain only single bonds between carbon molecules. On the other hand, unsaturated fats have at least one double bond between carbon molecules.

In general, red meats (beef, pork and lamb) have more saturated (bad) fat than chicken, fish and vegetable proteins such as beans. Saturated and trans fats can raise your blood cholesterol and make heart disease worse. The unsaturated fats in fish, such as salmon, actually have health benefits.

The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people. Summary Eggs consistently raise HDL (the “good”) cholesterol. For 70% of people, there is no increase in total or LDL cholesterol. Some people may experience a mild increase in a benign subtype of LDL.

5 Snacks to Help Battle High Cholesterol

• Nuts. Almonds, walnuts, and even peanuts are great for your heart.
• Vegetables. Vegetables are a fantastic source of essential minerals, vitamins, and fiber, which help lower LDL cholesterol.
• Popcorn.
• Oatmeal.
• Fruit.