Reduce dietary fat, is often not a matter of making great sacrifices, but to learn how to select good food and learn to prepare, as appropriate.
1. Not all fats are equal
Vegetable oils such as olive oil, soybean, sunflower, corn or grape provide unsaturated fatty acids are necessary for the body, preventing high levels of cholesterol and triglycerides in the blood and prevent heart disease and blood vessels.
Other unsaturated fatty acids are called omega three that come from foods like fish, especially those considered blue as anchovies or anchovies, sardines, mackerel, tuna or salmon.
They are tested its effects in protecting the heart and blood vessels, because they reduce cholesterol and blood triglycerides, blood pressure and have an antithrombotic effect.
There are vegetable oils such as coconut or palm not have these advantages and provide saturated fat, so not advisable.
Sometimes we consume without realizing it in prepared foods and pastries and cakes in the industry.
So it is good to read labels and not settle to read that are made with vegetable oil, but make sure they are prepared with healthy vegetable oil such as olive, sunflower, soya and grape.
Mayonnaise, custard or cakes are foods with lots of hidden fat.
Other foods of animal origin such as butter, margarine, fatty meat, cream, aged cheeses, bacon or lard are also essentially fatty foods contributing almost as many calories as the oil, but also have the disadvantage that the fat contributors are saturated fats, which in excess are harmful to cardiovascular health.
2. Tips for reducing fat
. It is preferable to prepare cooked foods, grilled or traditional or microwave oven instead of frying.
. Eat more fish and poultry, pork or veal.
. Eat lean meat instead of fatty meats.
. Remove visible fat from meat and poultry skin.
. Nuts are very beneficial but are high in fat so it is advisable to take them in moderation.
. Avoid sausages, burgers, sausages, pate …
. When you eat canned fish choose those that come in a marinade instead of oil. If you choose canned in oil, drain well before eating.
. Replace whole milk, fatty cheese, yogurt … by skim milk, nonfat yogurt, cheese.
. Eat vegetables that are satisfying and offer protein and fiber and provide no fat. Avoid seasoning with bacon, bacon, sausages.
. Eat fresh fruit. Avoid most sugary juices, canned fruits, jams and preserves they need for making a lot of sugar.
. Eat fresh vegetables and they need development seeks Grilled, steamed, boiled, avoiding fried and battered.
. Cook with olive oil and avoid butter, margarine and lard.
. Season your salad with lemon, vinegar, nonfat yogurt, tomato juice, herbs (dill, parsley, rosemary, thyme, basil ..), spices, garlic, onions, chives.
Tags: Dietary Fat, Reduce dietary fat, reducing fat, vegetable oils, weight loss
