Fatty meat, fat dairy products and saturated fats found in processed products can increase the level of harmful cholesterol. Many studies have shown that diets with low saturated fat content and high content of unsaturated fats are associated with a lower cholesterol level and a decrease in the risk of heart disease.
Here are simple ways to reduce saturated fat consumption and improve heart health.
Focus on medium fat consumption. In the “Nutritional Suggestions for Americans ,, it is said that saturated fats should be less than 10% of total kilocalori consumption per day, while the American Cardiology Association is 6%.
Eat more fatty oil for the heart. They are found in nuts, seeds, avocado, olive oil, oil fish.
Eat Lean Animal Proteins. They have less saturated fats. Choose from low -fat or low -fat dairy products.
Cook more with plant materials. Fiber, vegetables, whole wheat cereals, legumes, lentils and chia seeds soluble fiber, ground flax seeds can reduce harmful cholesterol and total cholesterol levels.
News -law materials cannot be equalized to the doctor’s prescription. Consult a specialist before deciding.
Source: Ferra
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