10 foods rich in saturated fats to avoid

These are some foods rich in saturated fats that we should avoid as this type of fat causes heart disease. According to the WHO, coronary heart disease and stroke claim more than 14.1 million lives a year. But you shouldn’t avoid saturated fats completely. The American Heart Association recommends about 5% to 6% of calories from. Basically, you should limit your intake of saturated fats.

What are saturated fats?

Saturated fats are fatty foods that are solid at room temperature. Due to the presence of single bonds – unlike monounsaturated (one double bond) and polyunsaturated (multiple double bonds) fats.

In addition, they have a higher melting point. Animal fat, cream and cheese are some examples of foods high in saturated fat . So how does saturated fat affect your health? Find out in the section below.

How do saturated fats affect your health?

Saturated fats affect the body by increasing the amount of bad cholesterol or LDL in it. High levels of saturated fats from hamburgers, pizzas, excessive amounts of butter, animal fat and the like lead to this.

LDL cholesterol is deposited on the walls of the arteries, thus preventing the free flow of blood to and from the heart to various parts of the body . If LDL cholesterol  levels are not controlled, this can lead to a clogged artery which can cause a heart attack.

Foods rich in saturated fats that we should avoid :

1. Butter:

Butter is fragrant and tastes so great that it is almost impossible to eliminate it from our lives. Breakfast, lunch or dinner – butter is an essential part. But what a pity that it is one of the foods rich in saturated fats that we should avoid .

Unless you start consuming it in limited quantities, you will end up paying to fix your “broken” heart. If you look at the saturated fat content of butter, it is much higher than mayonnaise. That’s why you should consume as little butter as you can. Have 1-2 teaspoons of butter a day.

  • Saturated fat 100 g: 51 g; 1 tablespoon (14.2 g) – 7 g; 1 teaspoon (4.7 g) – 2 g

2. Cheese:

Cheese is also one of the foods rich in saturated fats that we should avoid It’s easy to consume too much cheese. Especially when you can have it with bread, in salads, as a dip, fried or just bitten into it. While cheese has many beneficial nutritional qualities, overconsumption can put your heart health at risk.

In just one slice of cheese, you get half the recommended daily amount of saturated fat! Now, think about the amount of cheese used in pizzas and hamburgers. Cut back on the amount of cheese you consume each day and exercise regularly to keep your heart in shape.

  • Saturated fat 100 g: 21 g; 1 cubic inch (17 g) – 3.6 g; 1 slice (1 oz) – 6 g

3. Cake:

This is my worst nightmare! Cakes and pastries can be instant mood lifters, but they are also  bad cholesterol or LDL level lifters. Of course, if you have them once or twice a month and follow a good lifestyle, your heart won’t be at risk.

But if you’re sedentary and eat a piece of cake too often, you’re in trouble. Limit your cake intake, especially cakes with ice on top. If possible, make a healthier version of the cakes at home using brown sugar, whole-wheat sugar, whole-wheat flour , and natural sweeteners like honey.

  • Saturated fat 100 g: 5-15 g; 1 cake (1 kg) – 62 g; 1 piece (14 g) – 6 g

4. Creme chantilly:

Ahh, without a doubt it will be very difficult for you to avoid this food! Everything delicious is on this list. But hey! Sometimes it’s better to hear the bitter truth and correct yourself than to regret it later. Whipped cream is one of the foods rich in saturated fats that we should avoid .

The much-loved whipped cream is high in saturated fat and can make you gain weight quickly. Consume sour cream instead of whipped cream or avoid it to keep your health from going south.

  • Saturated fat 100 g: 23 g; 1 tablespoon (15 g) – 3 g; Per teaspoon (5 g) – 0.36 g

5. Processed meat:

Processed meat such as sausage, salami, bacon and chorizo ​​are foods rich in saturated fats that we should avoid Additionally, processed meats contain animal fat, which also puts them on the unhealthy side when consumed in excessive amounts on a regular basis.

Consume mushrooms, cooked lentils, tofu, beans, and lean meat like chicken breast for protein instead of processed meats.

  • Saturated fat 100 g: 14.9 g; 1 ounce (28 g) – 1.6 g; 3 slices (5 g) – 6 g

6. Brazil nuts:

Brazil nuts have the highest amount of saturated fats. Although they have good nutritional qualities, you can easily consume them because they taste buttery and yummy.

Consume other healthier nuts such as almonds, walnuts, macadamia nuts, pine nuts and pistachios. Make sure you only consume a handful of these fruits a day.

  • Saturated fat 100 g: 15.1 g; 1 cup (133 g) – 20.1 g; 1 ounce (28 g) – 4.2 g

7. Dried and sweetened coconut:

Do you like to top your bowl with a generous amount of dried, sweetened coconut shavings? Or do you regularly have delicious candies made from dried coconut? Well, dried coconut might not be as healthy as soft coconut or even coconut oil. Dried coconut is also one of the foods rich in saturated fats that we should avoid.

Especially since it contains a high amount of saturated fat. You can consume about 1-2 tablespoons of dried coconut once or twice a week to avoid overloading your body with saturated fat .

  • Saturated fat 100 g: 57 g; 1 cup (93 g) – 29 g; 1 ounce (28 g) – 16 g

8. Animal fat:

Beef drips , lard, chicken fat, duck fat, goose fat and lamb fat are all animal fats that seemingly take the flavor quotient of any dish to the next level.

And if you’re not careful enough, it has all the potential to take you to the next level. I know it’s good, but why not find a substitute that’s lower in saturated fat and good for your health? Use homemade herbal oils instead of the animal fats mentioned above.

  • Saturated fat 100 g: 39 g; Per tablespoon (14 g) – 4.55 g; Per teaspoon (4 g) – 2 g

9. Fried foods:

Here comes your worst nightmare – NO FRIED FOODS! Playing. We all crave fried, crispy, and comfortable food from time to time. But the problem comes when you make your breakfast, lunch, dinner and snack! Fried foods are known for their high content of saturated and trans fats and the harmful effects they have on health.

Fried foods like potato chips, fried foods, fried chicken  and fried foods in batter are unhealthy and should be avoided. If you have cravings, make guilt-free fried foods and use olive oil to make them healthy and super tasty.

  • Saturated fat 100 g: 17 g; 1 ounce (28 g) – 4.6 g; Per teaspoon (5 g) – 0.36 g

10. Mayonnaise:

Mayonnaise is considered one of the foods rich in saturated fats that we should avoid. Plus, who doesn’t love a dollop of silky smooth mayonnaise on salads, sandwiches and wraps! It has a magical property of transforming a boring salad into a delicious one. But the problem is the amount of gifts in it.

Also, because of its creamy texture and good taste, we all tend to overeat. The best way to consume it is to prepare a salad dressing with olive oil and olive oil, use cottage cheese in sandwiches and wraps and eat no more than 2 tablespoons a day.

  • Saturated fat 100 g: 12 g; 1 tablespoon (14 g) – 1.6 g; 1 teaspoon (5 g) – 0.36 g

So, it’s pretty clear from this list that you have to be careful about consuming foods that you know, in general, are not so healthy. And this is where portion control comes into play. Now, there are other fatty foods that are really good for you.

These have one or more double bonds and are mostly liquid at room temperature. Take a look at the next section to learn which healthy fats you can consume.

Healthy Fats You Can Eat:

Useful links: 

Saturated Fats are not bad in limited amounts. Keep a tab on how much saturated fat-rich foods you consume, and you’ll be able to protect your heart. So eat mindfully and reap the health benefits that saturated and unsaturated fats have to offer.

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