But you don't require to avoid saturated fats totally. You can have 5%-6% of saturated fats based on the American Heart Association. It only indicates that you must restrict yourself from consuming saturated fat.
Here are some foods that are high in saturated fats:
Deep-Fried Foods
Saturated Fat (100 g) – 17 g; 1 Ounce (28 g) – 4.6 g; Per Teaspoon (5 g) – 0.36 g
Do you prefer eating fried foods for your snack, breakfast, lunch, and dinner? Batter-fried, fried chicken, and french fries are included on the fried foods that are high in calories, trans, and saturated fats, and usually, salty which boosts up the risk of acquiring high blood pressure, high cholesterol, and obesity.
Animal Fats
Saturated Fat (100 g) – 39 g; Per Tablespoon (14 g) – 4.55 g; Per Teaspoon (4 g) – 2 g
Chicken fat, meat drippings, duck fat, lard, lamb fat, and goose fat are included in the animal fats that take the flavor of any dish. But you must be cautious about eating them even though they were delicious. You can use herbed oils or homemade ghee as a replacement for animal fats.
Processed Meat
Saturated Fat (100 g) – 14.9 g; 1 Ounce (28 g) – 1.6 g; 3 slices (5 g) – 6 g
Chorizo, bacon, salami, and sausage are high in saturated fats and sodium. It is better if you eat more boiled lentils, beans, lean meat such as chicken breast, and mushrooms to acquire protein instead of getting processed meats.
Cheese
Saturated Fat (100 g) – 21 g; 1 Cubic Inch (17 g) – 3.6 g; 1 Slice (1 oz) – 6 g
Surely most of us love to eat cheese which contains a lot of useful nutritional properties. You can simply eat it, use it as a dip, or add it in your bread or salads. But consuming cheese too much can risk the health of your heart. You must restrict your cheese intake and remain active to stay your heart healthy for you to avoid having heart problems.
Mayonnaise
Saturated Fat (100 g) – 12 g; 1 Tablespoon (14 g) – 1.6 g; 1 Teaspoon (5 g) – 0.36 g
Mayonnaise was delicious and has a creamy taste. It is normally included in a salad to make it tasty. But keep in mind that mayonnaise also has a high quantity of saturated fats.
Use cottage cheese in sandwiches wraps and simply prepare the low calories of salad dressing along with oil. You must only consume not higher than 2 tablespoons of mayonnaise each day.
Butter
Saturated Fat (100 g) – 51 g; 1 Tablespoon (14.2 g) – 7 g; 1 Teaspoon (4.7 g) – 2 g
Butter has a tasty mixture and flavor. Usually, it uses in baking to combine texture and volume in desserts and baked goods. Sadly, you can only use a lower amount of butter because it has a high amount of saturated fat. You can only consume 1 to 2 teaspoons of butter every day.
Cake
Saturated Fat (100 g) – 5-15 g; 1 cake (1 kg) – 62 g; 1 piece (14 g) – 6 g
Most surely love cake but consuming a cake always can raise the risk of acquiring heart illnesses. Pastries and cakes are recognized as one of the sources of bad cholesterol levels. You can create your own healthier version of cakes in your house by the use of low-calorie dark brown sugar, multigrain flour, and natural sweeteners such as honey to reduce the risk of getting a health problem.
Whipped Cream
Saturated Fat (100 g) – 23 g; 1 Tablespoon (15 g) – 3 g; Per Teaspoon (5 g) – 0.36 g
Many of us really loved to sprinkle whipped cream in the top in the bowl of fruit and in your coffee. The whipped cream contains harmful fats and high in calories that cause you to obtain weight instantly. You can take sour cream instead of using whipped cream.
Here are the lists of healthy foods that are important to keep a healthy body:
- Salmon
- Tuna
- Salmon
- Mackerel
- Ghee
- Eggs
- Avocado
- Sesame seeds
- Full-fat milk
- Ground Flaxseeds
- Chia seeds
- Sunflower seeds
- Extra Virgin Olive oil
It is not wrong to take small amounts of saturated fats, however, you should still limit your consumption of it. You should look at the quantities of the saturated fats content in the foods that you take so that you can still able to guard your health early.
