Reducing your intake of harmful fats—primarily saturated fats and trans fats—can significantly improve heart health, lower cholesterol, and support overall wellness. Here are practical steps to help:
1. Avoid Trans Fats
- Cut out foods with partially hydrogenated oils (check ingredient labels).
- Common culprits: packaged snacks, baked goods, margarine, fried fast foods.
2. Limit Saturated Fats
- Reduce intake of red meat, processed meats (like bacon or sausage), butter, cream, full-fat dairy.
- Choose lean meats (skinless poultry, fish), low-fat or plant-based dairy.
3. Use Healthier Fats
- Replace butter or lard with healthy oils like olive, avocado, or canola oil.
- Include sources of unsaturated fats: nuts, seeds, avocados, and fatty fish (like salmon).
4. Cook Smarter
- Grill, bake, steam, or sauté instead of frying.
- Drain excess fat from cooked meats.
5. Read Labels
- Look for products labeled “0g trans fat” and “low in saturated fat.”
Would you like a quick list of healthy meal swaps or a sample low-fat meal plan?
