Making thoughtful food choices plays a significant role in reducing saturated fat intake.
Choosing low-fat or fat-free dairy options can help skim off saturated fat intake and safeguard your health.
Palm perils: Palm oil's high saturated fat content can sound the alarm for heart health, lurking in many processed foods.
Fast food fumbles: Fast food's saturated fat and sodium overload fast-track heart troubles, paving the way for obesity and heart disease.
Coconut culprit: Coconut oil's sky-high saturated fat levels can raise red flags for heart health, which may lead to increased LDL cholesterol levels.
Diet guide: Butter and margarine are packed with trans fats and saturated fats. Instead choose alternatives like olive oil, avocado oil, or nut-based spreads as these can butter up your health (Image: Canva)
Dietary fats come in three types: saturated, monounsaturated, and polyunsaturated, primarily as triglycerides. Saturated fats can pose health risks when consumed excessively. They can raise cholesterol levels, increasing the risk of heart disease. The National Institute of Nutrition (NIN) in India recommends keeping total fat intake to less than 30 percent of total energy intake and favoring unsaturated fats.
Limiting saturated fats is crucial for good health, as their overconsumption can lead to heart disease, obesity, stroke, and high cholesterol levels. Making thoughtful food choices plays a significant role in reducing saturated fat intake.
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It is important to limit visible fat intake to 20–50 gm per person per day, says Charu Dua, Chief Clinical Nutritionist at Amrita Hospital, Faridabad, depending on energy requirements. “For a 2000-calorie diet, 27–30 gm of visible fat is recommended. Sedentary adult women should limit daily fat intake to 20 gm, and men to 30 gm.
In order to reduce saturated fat intake, Dua recommends avoiding or limiting the consumption of the following foods:
Meat of the matter: Sausages, bacon, and deli meats pack a double punch of saturated fats and sodium, posing significant risks to your health. Choose lean meats or plant-based alternatives like tofu or tempeh as these can be a healthier option.
Deep fried delights: Fried foods dunked in unhealthy fats contribute to weight gain and heart problems. Embracing cooking methods like baking, grilling, or steaming can trim down fat intake and boost your health.
Butter limit, better late than never: Butter and margarine are packed with trans fats and saturated fats. Instead choose alternatives like olive oil, avocado oil, or nut-based spreads as these can butter up your health.
Dairy's double- edged sword: Whole milk, cheese, and cream cloak arteries with saturated fats. Choosing low-fat or fat-free dairy options can help skim off saturated fat intake and safeguard your health.
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Baked foods and street foods: Many baked goods and street foods sneak in hefty doses of saturated and trans fats, ringing alarm bells for heart health. Cutting back on these treats and scouting for healthier options can be the key to healthy living.
Palm perils: Palm oil's high saturated fat content can sound the alarm for heart health, lurking in many processed foods. Opt for products cooked in heart-healthy oils like olive or canola oil.
Fast food fumbles: Fast food's saturated fat and sodium overload fast-track heart troubles, paving the way for obesity and heart disease. Whipping up homemade meals with fresh ingredients can offer a heart-healthy detour.
Coconut culprit: Coconut oil's sky-high saturated fat levels can raise red flags for heart health, which may lead to increased LDL cholesterol levels. Using coconut oil sparingly or choosing healthier oil options aid in heart health.
