Eating too much saturated (unhealthy) fat can raise cholesterol and increase your risk of heart disease.
Saturated fat is found in:
- Butter, ghee, lard, lard, coconut oil and palm oil
- Pastries
- Cookies
- Fatty meats
- Sausages
- Bacon
- Cured meats such as salami, chorizo and pancetta
- Cheese
- Pastries, such as pies, quiches, sausage rolls and croissants
- ice cream, sour cream and sour cream
- Coconut milk and coconut cream
- Milkshakes
- Chocolate and chocolate butter
You should reduce your overall fat intake and replace saturated fat with some unsaturated fats, including omega-3 fats.
Here are some practical ways to cut down on saturated fat:
- Compare food labels when you shop so you can choose foods that are lower in fat
- Choose low-fat or low-fat dairy products or dairy alternatives
- Bake, grill, boil or steam foods instead of frying or roasting
- Measure oil with teaspoons to control how much you use or use an oil spray
- Trim visible fat and remove skin from meat and poultry before cooking
- Choose leaner meats, such as turkey breast and lean mince
- Make your casseroles and curries tastier by adding vegetables and beans
- Try low-fat butter, such as olive or sunflower oil
