Tips to Reduce Saturated Fat in Diet

Saturated fat is most often of animal origin and the main sources are red meat and whole-milk dairy products, such as cheese, sour cream, ice cream and butter. An excess of these fats in the diet is thought to raise the cholesterol level in the bloodstream. Apart from animal source there are also plant based sources of saturated fat, including coconut oil, coconut milk, palm kernel oil, cocoa butter, and palm oil. Cholesterol in the diet is limited to 300 mg per day.

Simple ways to cut saturated fat in diet:

* Eat fish often at least twice a week

* Substitute low-fat or fat-free versions of milk and dairy products for their full-fat counterparts

* Eat red meat once a while, choose lean cuts, and eat smaller portions of it

* Remove the skin from poultry after cooking

* Dont' eat meat for at least twice a week

* Use liquid vegetable oils, such as olive oil, over solid fats such as butter

* Use herbs and spices for flavoring foods instead of fat-laden toppings and sauces

* Eat more of fresh leaft green vegetables, whole grains and fruits

* Limit foods high in cholesterol: eggyolk, shrimp, prawns, dairy products contatining butterfat, baked goods, desserts containing eggyolk and cream and rgan meats (liver, heart, brain, kidney and sweetbreads).