8 Tips to Consume Less Saturated Fat

8 Tips to Consume Less Saturated Fat

8 Tips to Consume Less Saturated Fat

We all should be concerned with what we put into our bodies. After all, it’s what fuels and sustains us. There are plenty of terms that get used and redefined and reimagined all of the time. Take fat for instance. At first fats were a bad thing. Then there were healthy fats and unhealthy fats. You’ve got unsaturated fats, trans fats and saturated fats. Coconut fat, avocado fat, pig fat, dizzy yet? Saturated fats are considered to be unhealthy and are usually found in animal products and tropical oils. Braceyourhealth wants to cut through some of the noise and explore some ways you can consume less saturated fat.

1. Eat More Fruits and Vegetables

Start swapping out some of your snacks with fruits and vegetables. Blueberries, almonds, celery with peanut butter, there is bound to be something you like. An added bonus to more fruits and veggies is additional hydration.

2. Avoid Frying

Not only is there a correlation between obesity and consuming fried foods, fried foods are more likely to contain higher amounts of saturated fats. That’s because the unsaturated fats will become saturated fats when exposed to the high temperatures of frying.

3. Go Fat-Free or Reduced Fat

Try fat-free and reduced fat products, like milk, to cut back on saturated fats. Sure, the consistency may be a little different, but your body will appreciate this simple change.

4. Limit Hydrogenated Fats

Hydrogenated fats are trans fats (bad fats), and foods that have trans fats will typically have saturated fats as well. Some of the more common hydrogenated fats are lard, shortening, butter, cream, and other fats that are solid at room temperature.

5. Read the Nutrition Label

Just because the front label says “healthy” or “fat-free” doesn’t mean it actually is. You can cut to the chase just by reading the nutrition facts and the ingredients. This will help you make a more informed and reality based choice.

6. Add Herbs and Spices

Instead of using butter or margarine, try adding some parsley, thyme, or rosemary to your meals. Lemon or lime juice, turmeric, and smoked paprika can add tons of flavor that will really transform a dish and have your family trying to guess that flavor with a smile on their faces.

7. Substitute Ingredients

If a recipe calls for eggs, try using just the whites. Instead of using heavy cream, try light cream. Ditch the shortening or lard for olive or sunflower oil. There is no shortage of substitutes that will keep your meals tasty and properly textured. The best part is that your meals will be healthier and more nutritious. 

8. Trim the Fat

Literally. When cooking meats, choose leaner cuts and always remove as much of the fat as possible before cooking. If you’re worried about missing out on the flavor, try adding herbs and spices to introduce more flavor and added vitamins and minerals too.


Exercise, hydration, and healthy eating are crucial pieces to the puzzle of living a higher quality life. You’ll find that you have more energy, a better disposition, and less inflammation. All it takes is a few small changes to get you headed in the right direction today.