Many processed foods contain fats that are not visible to the naked eye. You must be alert to the content of saturated fat, cholesterol and trans fat. An excess of these fats is detrimental to health. In addition to contributing to overweight.
Excess saturated fat, cholesterol, and trans fat are associated with cardiovascular disease.
How does excess saturated fat, cholesterol, and fat affect health?
The excess of these fats raises the levels of “bad” cholesterol. What constitutes a risk of suffering from cardiovascular diseases, especially due to the formation of atheroma plaques that lead to atherosclerosis and increase the possibility of a heart attack.
Find low-fat foods
Fortunately, there are also many low-fat food alternatives. Choose them for the preparation of your daily dishes and use them in your recipes. Here are some recommendations:
- Substitute whole milk for low-fat milk (1% fat).
- Cream: find a low-fat substitute depending on the recipe you can use: low-fat cream, cottage cheese, natural yogurt or evaporated milk.
- Cream cheese: swap for plain low-fat yogurt or jocoque (Arabic product).
- Use “zero trans fat” margarine.
- If you use butter, decrease the amount or use unsaturated vegetable oil.
- Substitute two whites for the whole egg.
- Use low-fat cheeses, such as fresh cheese, Parmesan, or low-fat mozzarella.
- Choose low-fat dressings, use lemon vinegar. Or moderately unsaturated oils like olive oil.
- Choose ice cream instead of creamy ice cream.
- In all the products select those that are low in this type of fat.
- Select lean (low-fat) cuts of meat.
- Remove the skin from the chicken and prefer the chicken breast as it has less fat than the thighs and legs.
Tip: Check Nutrition Facts Labels
Review the nutritional information on the containers and packages of foods that contain and are made with these fats and learn to distinguish which are bad fats and which are good. Check especially labels such as margarines, butter, milk, cheese, cream and also the entire range of packaged and packaged foods and bakery products for content of:
Check the percentage of saturated fats, compare with similar products and choose those with less of these fats.
Limit foods high in cholesterol, such as egg yolks, cold cuts, organ meats, and shellfish. In addition to having a healthy lifestyle.
Restrict foods high in trans fat
Some products specify “0 trans fat” “Zero trans fat” or “free of trans fat”. Be careful not to overdo the servings of these products. Some contain percentages less than half a gram per serving despite this legend.
Avoid foods that are high in partially hydrogenated oil, which is another way of saying they have trans fat.
How much saturated fat, trans fat, and cholesterol per day?
The American Heart Association recommends limiting the amount of these fats per day:
-Trans fat at 1% of the total daily calories.
-Saturated fat at 7% of daily calories.
-Cholesterol less than 300 mg per day.
There are always substitute foods and products that you can choose from.
Avoid overindulging in foods high in saturated fat, cholesterol, and trans fat.