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How to Reduce Fat Intake

Posted on July 16, 2021 | No Comments on How to Reduce Fat Intake

Not all fats are bad. There are three basic classifications of fats: monounsaturated, polyunsaturated and saturated. Among these, what you should be most concerned about are the saturated fats. Excessive intake of saturated fats may clog our arteries and raise our blood cholesterol levels, thus increasing the risk of developing chronic diseases such as heart disease, high blood pressure, obesity and diabetes.

Saturated fats found in animal products (beef, butter, dairy products and lard) and in tropical oils (coconut and palm oil), and trans fats – fats that have undergone the hydrogenation process* – can harm our body by causing the liver to produce more cholesterol particularly the low-density lipoproteins (LDL) or the “bad” cholesterol. However, monounsaturated and polyunsaturated fats found in vegetable oils, seeds and nuts, including omega-3 fatty acids (from fish) may help promote heart wellness and can lower blood LDL cholesterol levels.

Here are some suggestions to help you cut down on your fat intake:


  • Read food labels. The Nutrition Facts labels help you determine how much fat is in the food. Focus your attention on the total fat content which ideally should be 30 percent of total calories or less. Cholesterol intake should be less than 300 mg per day. Compare similar products by using the information provided on the nutrition label.
  • Read the ingredients list. To help you learn more about your food and avoid trans fats, read the ingredients listed on the food labels. Processed foods that have been prepared with tropical oils may be high in trans fats.
  • Choose lean meats, fish and poultry. Remove skin from poultry and trim fat from meats before and/ or after cooking. Fish and seafood can be a healthy substitute.
  • Ease up on junk food. Eat more fruits, vegetables and whole grains such as beans, broccoli and squash.
  • Exercise. Keep your body activated to improve heart wellness and lose extra body fats.
  • Switch to “non-fat” and “low-fat” products. Substitute whole-fat products to spreads and milk that are low-fat and fat-free.


  • Eating too much of processed foods. Prepared foods are a major source of trans fats, it is better to cook and prepare fresh foods. In this way, you can have overall control of the added ingredients such as fats, oils and salt.
  • Getting hard on egg yolks. Limit the use of egg yolks in your cooking. For recipes that call for whole eggs, use additional egg whites instead.
  • Frying your foods. Choose to bake, broil, grill, steam, or stir-fry your dishes. Instead of butter, use soft or liquid margarine in baked goods.

Reducing fat intake is important but doing away with them totally can also be unhealthy. Fats are essential nutrients that give energy to your body by helping absorb vitamins A, D, E and K. It is better to just keep your fat intake in moderation. Your keys in keeping your goal to reduce fats are patience and discipline. Keep yourself on track and don’t give up. A little sacrifice, by reducing fat in your diet, can go a long way in keeping you and your heart healthy.

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