Top sources of saturated fats:
- Sandwiches such as deli sandwiches, burgers, tacos, burritos, grilled cheese, and hot dogs
- Desserts and sweet snacks
- Grain-based mixed dishes, such as spaghetti and meatballs, casseroles, and quesadillas, that typically contain high saturated fat ingredients such as fatty meat, cheese, or butter, for example
- Higher fat dairy products
- Pizza
Ways to reduce saturated fats:
- Choose leaner cuts of beef, such as round or loin cuts and skinless poultry
- Limit processed meats/poultry to no more than 1-2 meals per week
- Opt for low-fat or non-fat dairy (milk, cheese, creamers, and ice cream)
- Grill, bake, poach, air fry, or steam your foods
- Make baked goods, fried foods, and fast foods a special treat
Some swaps to help:
- Swap out butter for vegetable oils, such as soybean, corn, olive, or canola oils, when cooking
- Add a slice of avocado instead of full-fat cheese on salads or sandwiches
- Choose some heart-healthy, seasoned, lightly salted nuts or seeds for a snack
- Use peanut, sunflower seed, or almond butter spreads or mashed avocado in sandwiches
- Make a better for you grilled cheese sandwich — instead of butter, lightly brush the bread with olive oil and sprinkle with a little garlic powder; swap a slice of tomato for some of the cheese
- Swap out sandwiches made with deli meats and cheese for tuna or salmon salad sandwiches
- Try vegetables instead of pepperoni or sausage when you treat yourself to pizza
- Dress salads with olive oil and vinegar instead of store-bought creamy dressings
Conclusion
Including more of the right types of fats in your eating pattern can make a big difference in your overall health. Replacing foods that are high in saturated fat with healthier options is easier than ever by following the above tips and planning in advance.