They are delicious, no argument for that. But you probably know that you should avoid eating a lot of foods that are high in saturated fat.
By definition, saturated fats are fats that are solid at room temperature. Saturated fats are commonly found in animal products and tropical oils such as coconut and palm oils. Be careful with foods high in saturated fat, according to the American Heart Association. A diet high in saturated fat raises LDL cholesterol, or “bad” cholesterol, which increases the risk of heart disease and stroke.
“In general, when your diet is high in fat, it’s also high in calories because fat is a more calorie-dense nutrient,” he adds. Amy Reid, MS, RD, CSP, LDPediatric nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
“When saturated fat builds up in your gut and you don’t have fiber to clean it out, your gut creates a lot of mess,” he says. Kara Bernstein, MS, RD, LDN, CDCES, Registered Dietitian and Nutrition Educator at Pritikin Longevity Center and Spa.
foods high in saturated fat
Check out the list of foods high in saturated fat. If you eat a lot of these foods on a regular basis, you may be eating more saturated fat than you think.
butter
Let’s be quick to admit that butter derived from animal fats is high in both saturated fat and calories. But let’s not shelve butter and automatically reach for margarine instead. Margarine often contains unhealthy trans fats. As a general rule, it is better to choose olive oil, which is low in saturated fat and rich in monounsaturated fats, or spreads low in saturated fat and free of trans fat.
Related: Fat Skinnies: What are the 4 Best Fats to Eat?
deli meat
Oh those processed and cured meats. Although they are very tasty, they tend to be high in saturated fat, which makes them an “sometimes” or “sometimes” food for most people. will be
red meat
Red meat can also be high in saturated fat, so read labels for fat content. According to the USDA, a lean cut of beef is a 3.5-ounce serving containing less than 10 grams of fat and less than 4.5 grams of saturated fat. A serving of extra lean contains less than 5 grams of total fat and less than 2.5 grams of saturated fat. It is recommended.
coconut oil
Coconut oil certainly had a moment in the not too distant past. This is because many people have embraced diets such as the ketogenic or paleo diet. However, this product should be approached with caution. Health experts have long known that coconut oil is high in saturated fat: it’s 100% fat, and its 80-90% fat, according to TH Chan School of Public Health at Harvard University. is saturated fat. Many prepackaged foods also contain coconut oil, so even if you don’t buy coconut oil yourself, it might still be lurking in your favorite foods.
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baked goods
Muffins, cakes, and other prepackaged baked goods that you can buy at the grocery store also tend to be high in fat. Unfortunately, this creates trans fat, which studies suggest increases your risk of cardiovascular disease, among other ailments.
Related: Why coconut oil is bad for your heart
Fried food
Healthy foods like chicken, onions, mushrooms, and zucchini won’t stop you. right? Unfortunately, breading and then deep-frying stuff gives you a lot of fat and extra calories in the process.The process of frying anything is a big problem, says Burnstine. “It’s oil,” she explains. “They use vegetable oil. They use a lot of it, the oil he’s about 4,000 calories per pound.”
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snack crackers
Grabbing a bag of snack crackers and munching on them can be very convenient, but when it becomes a habit, it may pay a price later.
ice cream
Health experts tend to recommend low-fat dairy products such as milk and yogurt as part of a healthy diet.In fact, the American Heart Association recommends two to three servings per day for most adults. of low-fat dairy products are recommended. But check the label on that ice cream carton to measure the fat content. If you’re concerned, you can eat less, eat less often, or opt for a lower-fat version.
chips
Just like snack crackers, potato chips tend to be high in saturated fat. There are many healthier options, such as baked chips.
French fries
If you can resist the temptation to order fresh, piping hot fries with your burger, you’re more determined than most. But your arteries will thank you, as frying fries can be high in saturated fat.
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pizza
Pizza doesn’t have to be high in saturated fat, but it often is. why? That’s because you’re putting in a lot of cheese that’s high in saturated fat. To make matters worse, they often add a lot of cured meats such as pepperoni and sausage. Reduce the amount of cheese, or replace some of the full-fat cheese with low-fat cheese for a healthier choice.
RELATED: From avocado and olive oil to coconut and sesame oil, here are the best and worst cooking oils for your heart
Notes
You can switch from full-fat products to low-fat or fat-free products at any time. Think: yogurt and cheese. But fat is what makes many foods taste better, notes Reed. “And fat is a lot of the reason we feel full and satisfied after a meal.
Also, if you don’t feel satisfied, you may be tempted to keep eating.
You don’t necessarily have to give up saturated fat. However, you should keep your overall nutritional needs in mind. For example, a plate of roasted veggies with a little melted butter is far more beneficial than eating several servings of snack crackers.
“Most of the time, you have to choose foods that give you better nutrition,” Reed says.
next: Trying to Avoid Trans Fats? Here Are Foods to Watch Out for and the Best Nutritionist-Approved Swaps
sauce:
- American Heart AssociationDairy products – milk, yogurt, cheese
- American Heart Association. Saturated fat.
- Kara Burnstine, MS, RD, LDN, CDCES, Registered Dietitian and Nutrition Educator at Pritikin Longevity Center and Spa.
- harvard public healthIs butter really back?
- Harvard TH Chang School of Public Health. Coconut oil.
- journal of nutritionConsumption of trans fatty acids is associated with plasma biomarkers of inflammation and endothelial dysfunction.
- mayo clinicBeef cuts: A guide to choosing the leanest cuts.
- mayo clinicButter or margarine, which spread is better for my heart?
- Amy Reed, MS, RD, CSP, LD, Pediatric Dietitian and spokesperson for the Academy of Nutrition and Dietetics.
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