It’s delicious, and there’s no arguing about that. But you probably know that you should try to avoid eating too many foods that are high in saturated fat.
Saturated fats, by definition, are solid fats at room temperature. Saturated fats are often found in animal foods, as well as tropical oils such as coconut and palm oil. According to the American Heart Association, you need to eat the right foods High in saturated fats cautiously. A diet rich in saturated fats can raise your level of LDL, or “bad” cholesterol, which increases your risk of heart disease and stroke.
“If your diet is generally high in fat, it will be higher in calories because fat is a more calorie-dense food,” he adds. Amy Reed, MS, RD, CSP, LDPediatric Dietitian and spokesperson for the Academy of Nutrition and Dietetics.
“The intestines also have a lot of turbulence when they’re loaded with saturated fats and don’t have fiber to clean them out,” Kara Bernstein, MS, RD, LDN, CDCES, Registered Dietitian and Nutrition Educator at Pritikin Longevity Center and Spa.
Foods that are high in saturated fats
Check out this list of foods that are high in saturated fat. If you eat a lot of these foods on a regular basis, you may be eating more saturated fat than you realize — and you may want to consider cutting back.
Let’s admit right away that butter derived from animal fats is rich in saturated fat and calories. But don’t leave the butter aside and automatically reach for the margarine instead, because margarine often contains trans fats, which aren’t good for you either. As a general rule, it’s best to choose olive oil, which is low in saturated fat but high in monounsaturated fat, or perhaps it’s low in saturated fat and doesn’t contain any trans fats.
Oh, that cured and cured meat. They’re very tasty, but they also tend to be high in saturated fat, which makes them an “occasional” or “occasional” food for most of us. In addition to cold meats, such as hot foods dog And the Bacon It also falls into this category.
Red meat can also be high in saturated fat, so be sure to read labels and look at the fat content. Or look for smaller pieces. According to the USDA, lean cuts of beef are lean A 3.5 ounce serving contains less than 10 grams of fat total and less than 4.5 grams of saturated fat. A fat-free serving may contain less than 5 grams of fat total and less than 2.5 grams of saturated fat. Also, if you really like a burger, you might want to opt for leaner versions like the bison burger, Burnstine suggests.
Coconut oil definitely had a moment in the not too distant past, in part because so many people have embraced it Diets Like the ketogenic diet and the old-fashioned diet. However, this product should be handled with caution. Health experts have long known that coconut oil is high in saturated fat. It’s 100 percent fat, and 80-90% of these are saturated fats, according to TH Chan School of Public Health at Harvard University. Many prepackaged foods also contain coconut oil, so even if you don’t buy coconut oil yourself, that oil may still be dormant in some foods you enjoy.
Cakes, cookies, and other prepackaged baked goods that you can buy at the grocery store tend to be high in fat as well. In order to be shelf stable, they undergo a process called hydrogenation. Unfortunately, this creates trans fats, which Research They indicate their association with a higher risk of cardiovascular disease, among other diseases.
You probably won’t stop eating foods like chicken, onions, mushrooms, or zucchini because they’re healthy. right? Unfortunately, if you bake them thickly and then deep fry them, you gain a lot of extra fat and calories in the process. According to Bernstein, the process of deep frying anything is the big issue. “It’s the oil,” she explains. “They use vegetable oil, they use a lot of it, and the oil is about 4,000 calories per pound.”
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It’s very convenient to have a bag of snack biscuits to eat, but you may pay the price later if it becomes a habit. The saturated fat content may be higher than you expect.
Health experts tend to recommend low-fat dairy products such as milk and yogurt as part of a healthy diet. In fact, the American Heart Association recommend Two to three servings of low-fat dairy products daily for most adults. But check the label on that ice cream box to gauge the fat content. It might not be labeled “low-fat” – or it might not actually be. If you’re concerned, you can eat a smaller portion or eat it less frequently, or opt for a lower-fat version.
Potato chips tend to be higher in saturated fat, just as light crackers do. Fortunately, if you’re a fan of chips, you have plenty of healthy options, such as potato chips that will still give you satisfaction with flavor and crunch without being too much of a risk to your cardiovascular system.
If you can resist the temptation to order fresh, salty French fries with your burger, you have more willpower than many people. But your arteries will be thankful because french fries can be high in saturated fat if they are fried in oil.
Pizza doesn’t have to be high in saturated fat, but it often is. why? Because we load it up with a lot of cheese, which is high in saturated fat. To make matters worse, we often add a lot of cured meats, such as pepperoni and sausage. Reduce the amount of cheese or replace some full-fat cheese with low-fat cheese to make it a healthier option. Bonus: a stack of some veggies for a nutrition boost.
word of warning
You can always switch from a full-fat product to a low-fat or fat-free product. Think: yogurt and cheese. Reed noted that fat is what makes a lot of foods taste good. “So if we eat something that doesn’t fill us up, it won’t make us feel satisfied,” she says. “And fat is a big reason why we feel full after a meal and feel satisfied.”
And if you’re not feeling well, you may be tempted to keep eating, which may not be healthy for you either.
You don’t necessarily need to give up saturated fats. However, you need to take into account your general nutritional needs. For example, a plate of roasted vegetables with a bit of melted butter on top will provide you with much more benefits than several servings of snack crackers.
“Most of the time we need to choose foods that give us the best nutrition,” Reed says.
- American Heart Association. Dairy products – milk, yogurt, cheese
- American Heart Association. Saturated fat.
- Kara BernsteinMS, RD, LDN, CDCES, is a registered dietitian and nutrition educator with the Pritikin Longevity Center and Spa.
- Harvard public health. Is butter really back?
- Harvard TH Chan School of Public Health. Coconut Oil.
- Nutrition Journal. Consumption of unsaturated fatty acids is associated with biomarkers of inflammation and plasma endothelial dysfunction.
- Mayo Clinic. Beef Cuts: A Guide to Less Choices.
- Mayo Clinic. Which is better for my heart – butter or ghee?
- Amy Reed, MS, RD, CSP, LD, Pediatric Dietitian and spokesperson for the Academy of Nutrition and Dietetics.