Saturated fats are dietary fats that solidify at room temperature because they have a high melting point. Ingredients such as cream, cheese, and animal fats that apparently make your food tasty are all examples of high saturated fats foods. However, eating such foods in excess may have a diverse effect on your health. Here are some things to consider if you are consuming high saturated fats foods!
Why Saturated Fats Aren’t Good for Your Health?
The molecules of saturated fats contain hydrogen, causing them to solidify at room temperature. Consuming foods rich in saturated fats increase the levels of LDL cholesterol in the blood. These elevated levels may further cause blockage in the arteries, heart diseases, and even stroke. According to a study by WHO, over 14.1 million people lose their lives because of stroke and coronary heart disease.
So, how much of these saturated fats should you consume, if at all? As per the American Heart Association, only 5%-6% of calories should come from saturated fats.
Avoid These High Saturated Fats Foods
If you are also planning to limit your intake of saturated fats, here are some foods to exclude from your diet, along with the best alternative dietary recommendations.
Salads, wraps, and sandwiches are hardly complete without a dollop of mayonnaise. However, don’t get deceived by the heavenly taste and creamy texture because mayonnaise contains high amounts of saturated fats. So, next time either prepare a low-cal salad dressing using olive oil or use cottage cheese instead to prepare sandwiches and wraps.
Kids’ all-time favorite butter is again not so good for heart health if consumed in excess. Although the silky-smooth goodness can promptly uplift the flavor of a sandwich or toast, you should limit your intake of butter to not more than 1-2 teaspoons each day.
Fats like chicken fat, duck fat, goose fat, lamb fat, lard, and meat drippings suddenly transform a boring salad into a delicious appetizer. But they contain high saturated fats that can take a toll on your health. You can substitute these animal fats with healthy options such as homemade ghee and herbed oils.
Despite beneficial nutritional qualities, overconsuming cheese can adversely affect your health. Munching on snacks like pizzas and burgers that contain high amounts of cheese is not good for heart health. Even a slice of cheese contains more than half of the daily recommended limits for saturated fats.
The much-loved whipped cream takes the taste quotient of any dish to the next level, but it contains high amounts of saturated fats. So overconsumption of whipped cream can lead to an instant weight gain. You can consume sour cream instead.
Processed meats like bacon, salami, sausages, and chorizos are all-time favorites of meat lovers. But they have high amounts of sodium and saturated fats. Processed meats also have animal fats making them unhealthier when consumed in excess.
Alternatively, you can consume tofu, beans, boiled lentils, lean meat, or mushrooms as a good source of protein.
Despite their nutritional qualities, overconsumption of tasty and buttery brazil nuts is not beneficial for health because they contain high amounts of saturated fats. Instead, you can eat a handful of healthier nuts each day, including almonds, pistachios, walnuts, pine nuts, and macadamia.
Dried Sweetened Coconut
Coconut shavings can instantly increase the taste quotient of smoothie bowls and sweets. However, dried coconut is not as healthy as coconut oil or tender coconut as it has high saturated fats. That said, it is advisable to consume no more than 1-2 tablespoons of dried coconut one to two times a week.
Crunchy fried foods like french fries, fritters, and fryums are the go-to appetizers for any celebration or social gathering. Nonetheless, don’t consume them regularly in breakfast, lunch, or dinner because of their higher saturated and trans fats. However, you can replace them with guilt-free shallow-fried foods cooked in olive oil.
Delicious pastries and cakes are something you can hardly turn down. However, they also carry high levels of saturated fats that can increase bad cholesterol. Whenever you crave one next time, bake a healthier version at home with natural sweeteners like dates, honey, and multigrain flour.
If the list seems overwhelming, you can consume healthy fats like flax seeds, fish oil, olive oil, ghee, chia seeds, sesame seeds, avocado, mackerel, salmon, and homemade ricotta cheese in plenty without compromising your health.
You can also drink full-fat milk as a better alternative to high saturated fats. Mindful eating is all you need to stay healthy and fit.
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