Local Registered Dietitian

  • Saturated Fats


    Saturated fat is a type of dietary fat that is generally considered less healthy when consumed in excessive amounts. It is one of the two major types of unhealthy fats, the other being trans fat. Saturated fats are typically solid at room temperature, which is why they are often referred to as "solid fats."

    Foods that are known to contain high amounts of saturated fat include:

    1. Animal products: Butter, ghee, lard, fatty cuts of red meat (beef, pork, lamb), poultry with the skin, whole-milk dairy products (cheese, cream, whole milk).

    2. Tropical oils: Coconut oil, palm oil, and palm kernel oil.

    3. Processed foods: Many commercially baked goods, such as cookies, cakes, and pastries, often contain saturated fats due to the use of butter or palm oil in their production.

    It is generally recommended to limit the intake of saturated fat in the diet, as high consumption has been associated with an increased risk of cardiovascular diseases. However, it's important to note that recent research has questioned the previously held belief that all saturated fats are uniformly unhealthy, and there is ongoing debate in the scientific community regarding their impact on health. As always, moderation and a well-balanced diet are key factors for maintaining overall health.

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    <p><a href="https://www.healthchoicesfirst.com/practitioner-type/registered-dietician">Registered Dietitian</a> discusses how to reduce saturated fats.</p>

    Registered Dietitian discusses how to reduce saturated fats.

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    <p><a href="https://smartfood-now.com/practitioner/ms-sarah-ware-registered-dietician-north-vancouver-bc">Sarah Ware</a>, BSc (Hons), RD, CDE, <a href="https://smartfood-now.com/local/local-registered-dietician">Registered Dietitian&nbsp;</a>Dangerous Fat in Our <a href="https://smartfood-now.com/diets-and-weight-loss">Diets</a></p>

    Sarah Ware, BSc (Hons), RD, CDE, Registered Dietitian Dangerous Fat in Our Diets

  • How to Reduce Saturated Fats

    You're on the right track with your goal of lowering your dietary saturated fat to improve your heart health, particularly if you have high LDL cholesterol. Here are some specific recommendations to help you achieve that:

    1. Choose lean sources of protein: Opt for lean meats such as skinless poultry (chicken and turkey) and lean cuts of beef, pork, or lamb. Look for cuts labeled "loin" or "round" as they tend to be leaner. Trim off visible fat before cooking.

    2. Consider alternative protein sources: Include more plant-based protein options in your diet, such as beans, lentils, tofu, tempeh, and edamame. These are generally low in saturated fat and high in fiber.

    3. Select low-fat dairy products: If you consume dairy, choose low-fat or fat-free options like skim milk, low-fat yogurt, and reduced-fat cheeses. These provide protein and important nutrients while minimizing saturated fat content.

    4. Limit processed meats: Minimize your intake of processed meats like sausages, hot dogs, bacon, and deli meats. These are often high in saturated fat and sodium. If you do consume them, choose lower-sodium and lower-fat options.

    5. Be mindful of cooking methods: Opt for healthier cooking methods such as grilling, baking, steaming, or broiling instead of frying or deep-frying. These methods help reduce added fats and oils.

    6. Include more fish: Incorporate fatty fish into your diet, such as salmon, mackerel, sardines, and trout. These types of fish are high in heart-healthy omega-3 fatty acids and can be a good alternative to higher saturated fat meats.

    7. Be cautious with sauces and dressings: Watch out for high-fat sauces, gravies, and creamy dressings, as they can significantly contribute to your saturated fat intake. Consider making your own dressings using healthier oils or opting for lower-fat alternatives.

    8. Emphasize fruits and vegetables: Fill your plate with a variety of colorful fruits and vegetables. They are naturally low in saturated fat and rich in vitamins, minerals, and dietary fiber.

    Remember, in addition to reducing saturated fat intake, it's essential to follow an overall balanced and nutritious diet. Incorporating whole grains, legumes, nuts, seeds, and maintaining a calorie intake suitable for your needs are all factors to consider for a heart-healthy diet. It's also advisable to consult with a registered dietitian or healthcare professional for personalized advice based on your specific health condition.

     Often seeing a local family physician or a physiotherapist in conjunction with a registered dietitian and athletic therapist is a great option to take control of this condition. Smart Food Now and exercise is also optominal for overall health. 

    You can also add more fish and nuts and seeds as well as choosing vegetarian meals such as beans, and lentils and chickpeas. And try to get rid of some of those high fat deli meats such as bacon, sausages and salami.

    You can also reduce your choice of high fat creamy sauces and choose more tomato sauces instead. And finally, limit your egg yolks. If you can limit egg yolks to only two per week, you’ll lower your saturated fat intake and your cholesterol.

    If you’d like more information on how you can lower your saturated fat intake, you can contact your local registered dietitian.

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