Increasing the amount of saturated fat in your diet may lead to coronary heart disease and strokes by lowering high cholesterol. UK guidelines state that men shouldn’t have more than 30g of saturated fat a day and women no more than 20g per day. Dairy products are high in saturated fat but they can also be great sources of calcium and protein.
Saturated fat refers to a group of fatty acids, each with its own properties and characteristics. National Health Service (NHS) in England has listed some foods to reduce in order to lower the amount of saturated fat in your diet and cut your risk of heart failure. They are Butter, lard, ghee, suet, palm oil, coconut oil, fatty beef, lamb, pork, poultry with skin, beef fat (tallow), and cheese. High proportion of saturated fat contained in animal fat products as listed above.
It’s wise to choose unsaturated fats in place of butter and these oils. Unsaturated fat are predominantly found in plants products which includes polyunsaturated fat (soybean, sunflower, fish and corn oils) and monounsaturated fat (olive, peanut, and canola oils). Healthier options may include olive oil, rapeseed oil, sesame oil and soya oil, or other sources of fat like flaxseeds, sunflower seeds and avocados.
Although coconut milk and oil have soared in popularity in recent years, because of its health benefits, such as high levels of magnesium and electrolytes but coconut oil has more saturated fat than even butter. According to the Food Standards Agency; “One of the reasons it is so delicious is its extremely high fat and salt content. Grating rather than slicing means you’re likely to eat less”.
HEART DISEASE AND DIET:
. Most people take cheese which is good but its biggest challenge is portion control. Even though dark or plain chocolate have some good qualities, like a dose of antioxidants and a lower sugar content than milk chocolate but also has twice the amount of saturated fat than butter, which means that you should lower its consumption. Pastry is also notoriously high in saturated fat, so steer clear of croissants, pies and sausage rolls, instead choose a pie with just a base to cut down on the amount of pastry you’re consuming. Red meat should also be eaten moderately, by trimming off all visible fat which will cut down the amount of saturated fat in it.
Since NHS advises choosing lower-fat and lower-sugar options, or healthier alternatives such as natural yoghurt there don’t cut them out of your diet entirely though.
HOW TO AVOID SATURATED FAT:
To avoid saturated fat, eat more fruits and vegetables, fish, substitute ground turkey or chicken for ground beef while limiting red meat and sugary foods and beverages. You can choose foods high in good fats like vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish. A healthy diet is the basis for a well-functioning body. Your food choices each day affect your health situation. Eating a balanced diet is vital for good health and well being.