How to Reduce Intake of Saturated Fat & Cholesterol

Eating a low-fat, low-cholesterol diet is important for staying healthy and warding off heart disease. Saturated fat is the primary diet-related cause of high cholesterol. Saturated fat should comprise less than 7 percent of your daily diet but many people exceed this limit. Sources of saturated fat include meat, dairy, eggs, palm oil and coconut oil. Reducing saturated fat and cholesterol intake can be accomplished by limiting problematic foods or replacing them with healthier options.

Instructions

1

Separate egg whites from eggs and scramble up a healthy egg white omelet. Egg yolks contain 250 mg of cholesterol which is your entire day's worth. Aim to eat less than 3 eggs per week.

2

Choose food options that are steamed, baked, sauteed or poached. Avoid eating food that has been deep-fried because fryers tend to use oils that are high in saturated fat.

3

Substitute red meat with fish or beans. Beef is high in saturated fat which can raise your cholesterol levels. Reduce consumption to once a week or less.

4

Replace butter with olive oil to save on saturated fat. Additionally, olive oil is an unsaturated "good" fat which helps to lower your "bad" cholesterol.

5

Add avocado to salads, chili and sandwiches in place of sour cream, mayonnaise and cheese. This healthy fat adds richness and body without adding saturated fat.

6

Snack on walnuts, almonds, pumpkin seeds or soybeans instead of potato chips or peanuts. These nuts and seeds are high in omega-3 fatty acids and low in saturated fat. They help to reduce cholesterol and satisfy snack cravings.