Easy Ways to Cut Down Your Saturated Fat Intake

Jun 2013

The risks associated with consuming a diet high in saturated fats are no secret. A large amount of saturates elevates cholesterol levels in the body, and a person with high cholesterol is more likely to suffer from heart disease.

But saturated fats can affect the body in other ways too. For instance, the digestive tract is forced to work harder when trying to process food which is high in saturates, and this can often lead to pain and discomfort. There have also been studies which suggest that saturated fats can have a negative impact on bone health.

All in all, it’s always a good idea to keep your saturated fat intake in check. Men should consume no more than 30g per day, while women should consume no more than 20g. If you’re worried your diet might be too high in saturates, here are some basic principles to follow and lower your consumption:

Don’t Deep Fry

Deep frying foods in oil greatly increases their saturated fat content. So, if you’re looking to cut down, avoid using your deep fat fryer when cooking at home. Instead, try to grill or bake your food wherever possible. If you just love chips in your house, air fryers are now available and provide a much healthier way of cooking these and other vegetables. When eating out, be wary of those foods covered in batter and breadcrumbs – they will most likely have been cooked in a deep fat fryer.

Trim the Fat

The fat attached to cuts of pork, beef and lamb won’t do anything good for your body. Trim it from your meat before cooking and serving, so you aren’t tempted by it sitting on your plate.

Read the Label

In recent years, supermarkets and food producers have made nutritional information much easier to understand. Saturated fat content is now often displayed as a percentage of your guideline daily allowance (GDA). So, before it goes in your basket, take two minutes to familiarise yourself with the fat content of what you’re buying. You might be surprised at how high (or low) it is.

Avoid Temptation

Sometimes we need a mid-afternoon snack to get us through the day, but chocolates from the vending machine and cakes from your local café aren’t going to do your body many favours. If you’re looking to keep your sat fats down, try snacking on fruit, or a low-fat yoghurt.

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