8 Ways to Cut Saturated Fat

Not long ago, we were all convinced that eating fatty foods made us fat. That’s because fat is higher in calories — 1 gram of fat delivers 9 calories, while a gram of protein or carbs provides 4.

But as we discussed in Lesson 2, research has shown that all fat is not equal. Foods like olive oil, salmon, nuts, and avocado are high in unsaturated fats that help prevent disease.

Fatty foods like cheese, meat, and some oils are higher in saturated fat, which doesn’t have the same health benefits. In fact, research continues to link high saturated fat intake to an increased risk of heart disease.

As a high-calorie, potentially unhealthy food, saturated fat is a smart thing to cut back on.

Some ways to do it:

If you eat steak… Buy leaner cuts like top sirloin, and sirloin tip, top round roasts and steaks, and bottom round roasts and steaks. Trim visible fat before eating.

If you eat ground beef… Choose ground beef that’s at least 90% lean.

If you eat deli meat… Avoid high-fat deli meats like ham or bologna, and instead opt for sliced turkey or roast beef.

If you eat hot dogs or sausage… Try links made from uncured chicken or turkey instead of those made from beef or pork.

If you eat poultry… To reduce calories, cut back on visible fat, including the skin.

If you eat pork… Trim visible fat before cooking or once the meat is on your plate.

If you eat meaty soups or stews… Skim the fat off the top during cooking — or after, once the fat has solidified at the top.

If you eat cheese… Snack on low-fat cottage cheese, ricotta, and mozzarella. Or sprinkle Parmesan and Romano on food.