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Diets that are high in saturated fats raise “bad” cholesterol levels in the blood. The “bad” cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease. Here are 6 simple tips to help you limit saturated fats while keeping the unsaturated ones in your diet.
Source: https://www.choosemyplate.gov/protein-foods-nutrients-health
Tip #1: More Veggies. Less Fat.
Add more veggies, whole grains, lean meat, and low-fat or fat-free cheese to your shopping list.
Tip #2: Go Lean
Choose cuts of beef and pork with round or loin in the name, such as sirloin, tenderloin, or top round steak.
Tip #3: Make the Better Choice
Use our Better Choice shelf tags to help you identify foods with more of the nutrients you need, like fiber, and less of the things you don't need, like saturated fat.
Tip #4: Fish Twice Per Week
Eat fish twice per week. Try to include fish such as salmon. Seafood contains a range of nutrients, including healthy omega-3 fats. Eating 8 ounces per week of a variety of seafood can help prevent heart disease.
Source: “10 Tips: Eat Seafood Twice A Week.” United States Department of Agriculture (USDA): ChooseMyPlate.gov. October 20, 2016.
Tip #5: Rethink Snacking
When you're in the mood to snack, try a handful of nuts or seeds. Look for walnuts or almonds with mostly monounsaturated fats, the kind of unsaturated fat you want to increase.
Source: U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion: Health.gov. “2015–2020 Dietary Guidelines for Americans 8th ed., Chapter 1: A Closer Look Inside Healthy Eating Patterns.” December 2015.
Tip #6: Look for Publix Aprons Recipes
Try some of our featured Aprons Heart Smart recipes. It's a simple way to help you follow the USDA Dietary Guidelines.
- Spinach Avocado Dip: It's made with avocado and olive oil, and uses nonfat Greek yogurt and nonfat sour cream to lower the saturated fat content.
- Creamy Chicken Margherita Penne: It's made with avocado, olive oil, and nonfat Greek yogurt to lower the saturated fat content.
