12 Tips for Reducing Saturated Fat Intake

What are Saturated Fats??

                               

                          

               Saturated Fats are typically fats that are derived from animal sources.  An exception to this would be tropical oils such as coconut and palm oils.  Saturated fats are usually solid at room temperature and the carbons contained in the fatty-acid chains are fully saturated with hydrogens (hence the name saturated fatty acids).  A list of food sources would include meats, dairy products, pastries, cakes, fried foods, soups and casseroles containing creams as well as coconut oil and palm oil, and a variety of fast foods.

So... what is the Scientific 411 on Saturated fats?? 

                                 

• Saturated fats are known to elevate LDL cholesterol (Bad cholesterol) which in turn increase the risks for developing heart disease and stroke. 
• High fat foods that are rich in saturated fats contribute to excessive calories and weight gain which are at the center of the development of many chronic diseases.
• High saturated fat intake is also associated with increase in Apolipoprotein B (Apo B) which is a major component of LDL and a predictor of heart disease risk.
• Findings from research studies also suggest that high saturated fat intake may trigger inflammation in the body which is also associated with increased risks of coronary heart disease. 

 

So... What are the Recommendations for Lowering Saturated Fats in the Diet???

                             

1.  The necessary first step to healthy, low-fat cooking involves stocking up on healthy, low-fat foods that are readily available for the preparation of healthy meals. 

2. Include beneficial fats which are unsaturated fats (containing monounsaturated and polyunsaturated fatty acids).  These include avocados, olive oil, avocado oil, legumes, nuts and seeds, and fish.

3. Be Creative! A variety of fresh fruits and vegetables can be added to green leaf salads, homemade soups, salads and casseroles.

4.  Experiment with peas and beans which are good sources of protein and can sometimes be used as a replacement for meat in the diet. Peas and beans can also be used in soups, vegetarian chili, and within or over a variety of rice dishes.

5. Use reduced fat and/or fat free dairy products or substitute non-dairy alternatives such as almond milk (unsweetened).

6. One concept is to consider meat as a side dish whereas foods like vegetables, beans and legumes can become the focus of the main course.

7. When meats are used, always select lean cuts and remove all visible fat prior to cooking.  Remove the skin from poultry before eating to reduce the fat content of the meal. 

8.  Omit or exclude as much as possible processed meat components such as sausages, hot dogs and salami.  These items are usually still relatively high in calories and saturated fat even when they are labeled "reduced fat."

9. In addition to removal of visible fats from meats and other   animal products, it is advisable to utilize low fat cooking methods.  These include baking, broiling, roasting, steaming, poaching, and grilling.  Omit or refrain from frying as much as possible. If you must, you can sauté quickly in a pan.

10. Be sure to read nutrition labels carefully and choose the best products after carefully comparing saturated fat content.

11. Making low fat ingredient substitutions to favorite recipes also facilitates lowering saturated fat and calories.  This can be done by increasing vegetables, fruit and fiber; using reduced fat options; and reducing portions of fat or oils required in some recipes. 

Most people are enticed by fats because of the flavor and aroma they provide. Healthier substitutions may result in some loss of flavor and/or moisture.  Depending on what is required in the recipe, healthy alternatives would include the addition of non-fat milk, fruit juice, broth, and a variety of herbs and spices to improve flavor and add texture.  Dried fruit and applesauce or other pureed or chopped fruit may be added to improve the moisture in some reduced fat products. 

12. For a creamy texture, a low-fat plain yogurt or Greek yogurt can be used to substitute for sour cream or even whipped cream.

In summary, to prevent chronic disease development, whenever possible, heart-healthy unsaturated fats should be utilized as replacements for saturated fats (Zong et al, 2016).  The Dietary Guidelines for Americans recommend that saturated fat intake should account for less than 10 % of the total daily calories (DGAC, 2020).  The American Heart Association recommends aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat. 

         

 Lorna C. Hylledig  Ed.D., MSPH., R.D/N., L.D/N

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