IT'S EASY TO EAT LESS SATURATED FATS!

On diet nothing is wrong, it's all about moderation. On saturated fats, we have a tendency to consume too much, the result of changes in our eating habits. Or if a little saturated fat is needed, not too much need. Where are they hiding, and how to reduce our consumption for the greater good of our heart and our health in general?

The three categories of dietary fats

Fats, or lipids, are divided into three categories: saturated fats, monounsaturated fats (found for example in olive oil) and polyunsaturated fats (including omega-3 than found in particular fish).

The problem with saturated fat we consume too much and at such doses, they are not good for our cardiovascular system. In fact, saturated fats tend to raise cholesterol, especially the bad cholesterol (LDL) cholesterol.

Where are the saturated fats?

Many foods contain saturated fats:

Fatty meat.

Poultry skin.

Meat processed products: sausages, pies, etc.

Whole milk and skim milk products not: cheese, cream, butter, etc.

Lard.

Pastries.

Cakes and biscuits.

Sweets.

Chocolate.

What measures adopted to reduce our saturated fat intake?

The objective is to reduce the share of food high in saturated fat, without excluding them altogether. Again, a good diet is a varied and balanced diet. Needless to ban certain foods, just do not eat them every day and to limit quantities.

Here are 10 easy tips to put into practice:

1. Choose lean meats.

2. When you eat meat (or ham), remove visible fat.

3. Avoid eating poultry skin.

4. Emphasize cooking meat on the grill and avoid frying.

5. Avoid cold cuts and sausages.

6. Limit pastries, pies, cakes, cookies, candy and chocolate.

7. Consume preferably skimmed or low-fat dairy products.

8. Replace animal fats (butter, cream ...) by vegetable oils (olive oil, rapeseed oil, nuts ...).

9. Emphasize fruits, vegetables, starches (rice, pasta, potatoes) and cereals (preferably complete).

10. Prefer firings that do not need to add fat: steam, foil, wok, grill ...