Is it possible to lose saturated fat

You also might try to replace some of the meat you eat with beans or legumes. The American Heart Association recommends limiting saturated fats — which are found in butter, cheese, red meat and other animal-based foods, and tropical oils.

The more important thing to remember is the overall dietary picture. Saturated fats are just one piece of the puzzle. The American Heart Association makes dietary recommendations only after carefully considering the latest scientific evidence. Written by American Heart Association editorial staff and reviewed by science and medicine advisers.

See our editorial policies and staff. Eat Smart. American Heart Association Cookbooks. Nutrition Basics. Healthy For Good: Spanish Infographics. What are saturated fats? Saturated fats are typically solid at room temperature. How do saturated fats affect my health? The easiest way to do this is by looking at the nutritional content per g. Spaghetti bolognese: use a lower-fat mince, as it's lower in saturated fat. If you are not using lower-fat mince, brown the mince first, then drain off the fat before adding other ingredients.

Alternatively, mix meat mince with a meat-free mince alternative. Pizza: choose a lower-fat topping, such as vegetables, chicken, tuna and other seafood instead of extra cheese or cured meats like pepperoni, salami and bacon. Try this healthy fish pie recipe. Chilli: use lower-fat mince or mix in a meat-free mince alternative. Or, make a vegetarian chilli using mixed beans, some lentils and vegetables — try this healthy chilli con carne recipe. Beans and lentils can count towards your 5 A Day , too.

Chips: choose thick, straight-cut chips instead of french fries or crinkle-cut to reduce the surface area exposed to fat.

If you're making your own, cook them in the oven with a little sunflower oil and the skins on, rather than deep frying. Potatoes: make your roast potatoes healthier by cutting them into larger pieces than usual and using just a little sunflower or olive oil.

Chicken: go for leaner cuts, such as chicken breast. Before you eat it, take the skin off to reduce the saturated fat content. Try this healthy lemon chicken recipe. Bacon: choose back bacon instead of streaky bacon, which contains more fat. Grill instead of frying. Eggs : prepare eggs without oil or butter. Researchers found that people from Greece and other Mediterranean regions had a low rate of heart disease compared to other locations despite consuming a relatively high-fat diet.

They may also help a person reduce the risk of rheumatoid arthritis , according to a study. Nutrition experts classify fats into three main groups: Saturated, unsaturated, and trans fats. They tend to be solid at room temperature. A meta-analysis found that medium-chain triglycerides MCTs might be the most healthful type of saturated fat.

Coconut, for example, provides plenty of MCTs. Unsaturated fats contain one or more double or triple bonds between the molecules. These fats are liquid at room temperature in oil form. They also occur in solid foods. This group breaks down further into two categories, called monounsaturated fats and polyunsaturated fats. Mediterranean diets are typically high fat but have links to good heart health. Learn more about this diet here. Some meats and dairy products contain small amounts of trans fats, but they play a role in processed foods.

However, since , the Food and Drug Administration FDA has taken steps to eliminate partially hydrogenated oils PHOs , a significant source of trans fats, from processed food. Manufacturers had until the beginning of to stop adding PHOs to their food products. Examples of food products that may still contain trans fats include cookies, crackers, doughnuts, and fried foods. However, trans fats are becoming less and less present.

Despite the abundance of research on dietary fats, there are still questions regarding the relationship between saturated fats and adverse health outcomes, such as heart disease. However, many experts agree that limiting the intake of most saturated fats and consuming enough unsaturated fats, such as plant oils, avocado, and fish, is the ideal approach to a healthful diet in the long-term.

Dietary changes can have unexpected effects on health, especially for people with underlying health conditions and heart problems.