How To Choose a Diet Low in Saturated Fat

A lot of the rampant health issues today are caused by unhealthy lifestyles. The convenience brought about by instant foods, no cook meals and fast foods have brought degenerative diseases such as cardiovascular diseases and cancer. While there are medicines to slow down the progress of these diseases, there are no cures yet, and the best way to fight off these degenerative diseases is to change your diet into a healthy one.

One cause of degenerative diseases is the presence of free radicals in our system, and one main source of free radicals is our diet. Saturated fat is one of those food components that contribute to the increase in cholesterol level, eventually leading to heart disease. It is best to choose a diet low in saturated fats.

  1. Find out which foods and cooking oils are high in saturated fats. It is said in studies that oils high in saturated fats include palm oil, palm kernel oil, and coconut oil. It is best to minimize the use of these oils in preparing foods.
  2. Choose foods that contain monounsaturated fats or polyunsaturated fats that are known to be beneficial for the health. Examples of oils and foods that have these healthy fats are canola oil, peanut oil, olive oil, avocado, corn, soy, safflower and cottonseed. It is best to eat lean meat, skinless chicken and turkey and lots of fish. To replace meat, you can eat beans and legumes instead for more protein without the saturated fats. Deep sea fish have omega-3, which is known to have lots of benefits and helps lower the risk of heart disease. When eating egg, do not eat the yolk as it contains a lot of cholesterol. When you are drinking milk, choose skim milk over whole milk. And for your snacks, replace ice cream, junk foods and cakes with low fat frozen yogurt, canned fresh fruits without added sugar, fig bars, popcorn with low salt, sherbet and pretzels. Also bake your own cake and choose healthier ingredients.
  3. Slowly replace your current diet with healthier foods. Depending on how disciplined you are, you may change all the contents of your fridge and cup board with health foods, but that might just frustrate you and a slight temptation will push you to go back to old habits. Slowly replace your snacks with fresh fruits and nuts, and fruit juice without added sugar. You can eat chips and junk foods once in a while, but make sure it does not exceed once a week for starters. When you do this slowly, you will eventually get used to the taste of your new diet, and when you have done this for at least a month, you will find out that you will no longer have that much craving for French fries and chicken skin.
  4. Locate health food stores in your area and check out their shelves for low or no saturated fat foods. Shifting your diet to health foods may cost a bit more, but it is better than spending lots of money and going through emotional distress when you get sick. 


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