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How to Eat to Reduce Saturated Fat in Your Diet

EatingWell's Brierley Wright shows how to reduce saturated fat in your diet and cut saturated fat in cooking. She offers foods low in saturated fat in place of foods high in saturated fat to avoid.

Hi, I'm Brierley. And today, I'm going to show you some easy ways to cut back on saturated fat. You might already know that you need to limit it to about 10 percent of your calories. That's because saturated fat raises your cholesterol and is bad for your heart. So if you're eating 2,000 calories a day, that's just 22 grams. Replacing a slice of cheese in your sandwich with avocado will save you about 5 grams of saturated fat, plus you'll get some healthy fats from the avocado. Whether you're cooking or baking, swapping out butter with canola or olive oil will save you about six grams of saturated fat per tablespoon. A good rule of thumb when choosing oils is to look for one that's liquid at room temperature. That means they're made of mostly healthy fats. Solid at room temperature, such as coconut oil, means that it's made of mostly saturated fat. Replacing a 3-ounce piece of cooked red meat with salmon will save you about three grams of saturated fat, plus salmon delivers heart-healthy omega-3 fats. At EatingWell, we like to add a little fat to our salad. That's because it gives them some staying power and it also helps you absorb the nutrients in the vegetables. Choosing fat-free or low-fat dairy and nixing full- fat dairy is one of the easiest ways to cut back on saturated fat in your diet. Replacing whole milk with skim will save you about 5 grams of saturated fat, and choosing low-fat in place of full-fat yogurt will save you about 4-1/2 grams. Peanut butter and cream cheese are both yummy additions to go on top of a bagel or a piece of toast. But choosing peanut butter over cream cheese will save you about 3 grams of saturated fat. Don't forget that fats, whether they're saturated or unsaturated, deliver a lot of calories in a small amount. So, even when you're choosing healthy ones, use them in moderation. For more healthy eating tips, come to eatingwell.com.
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