Many processed foods contain fats that are not perceived by the naked eye. You must be alert to the content of saturated fat, cholesterol and trans fat. An excess of these fats is detrimental to health. In addition to contributing to overweight.
Excess saturated fats, cholesterol and trans fats are associated with cardiovascular diseases.
How does excess saturated fat, cholesterol and fat affect health? Excess These fats raise the levels of “bad” cholesterol. What constitutes a risk of suffering from cardiovascular diseases, especially due to the formation of atheroma plaques that lead to atherosclerosis and increase the possibility of a heart attack.
Find low-fat foods Fortunately, there are also many low-fat food alternatives. Choose them for the preparation of your daily dishes and use them in your recipes. Here are some recommendations:
Replace whole milk with low-fat milk (1% fat) Cream: find a low-fat substitute depending on the recipe you can use: low fat cream, cottage cheese, natural yogurt or evaporated milk. Cream cheese: swap it for plain low-fat yogurt or jocoque (Arabic product). Use margarine with “zero trans fat”.
If you use butter, decrease the quantity or uses unsaturated vegetable oil.
Replace the whole egg with two clear.
Use low-fat cheeses, for example, fresh cheese, Parmesan or low-fat mozzarella.
Choose low-fat dressings, use lemon vinegar. Or moderately unsaturated oils such as olive oil.
Choose snows instead of creamy ice creams.
In all products select those that are low in this type of fat.
Selects lean (low-fat) cuts of meat.
Removes the skin chicken and prefers chicken breast as it has less fat than thighs and legs.
Key: Check Nutrition Facts Labels Check the nutritional information on the containers and packaging of the foods that contain and are made with these fats and learn to distinguish which are bad fats and which ones are good. Check especially labels such as margarines, shortenings, milk, cheese, cream and also the whole range of packaged and packaged foods and products of pastries in terms of content of:
Saturated fat Check the percentage of saturated fats, Compare with similar products and choose those that have less of these fats.
Cholesterol Limit foods high in cholesterol, such as egg yolk , sausages, organ meats and shellfish. In addition to having a lifestyle .
Restrict foods high in trans fat Some products specify “0 trans fat” “Zero trans fat” or “Free of trans fats.” Be careful not to overdo the servings of these products. Some contain percentages less than half a gram per serving despite this legend.
Avoid foods that have a large amount of partially hydrogenated oil which is another way of saying they have trans fat.
How much saturated fat, trans fat and cholesterol per day? The American Heart Association recommends limiting the amount of these fats per day:
– Trans fat at 1% of total daily calories.
– Saturated Fat at 7% of Daily Calories.
– Cholesterol less than 300 mg per day.
There are always substitute foods and products you can choose from.
Avoid overindulging in foods high in saturated fat, cholesterol and trans fat.