Creative Ways to Replace Saturated Fats with Unsaturated Fats

Not all fats are created equal. Some promote cardiovascular health, reduce cholesterol levels, and fight inflammation. Others have the opposite effect.

Saturated fats aren’t necessarily bad as long as they’re consumed in moderation. However, since most foods contain this type of fat, it’s easy to go overboard. A diet rich in meat, dairy, eggs, and oils can skyrocket your cholesterol levels and increase heart disease risk.

If you’re concerned about your health, give your diet a makeover. Here are some creative ways to replace saturated fats with unsaturated fats:

Swap Meat for Fish

Fish is typically lower in saturated fat compared to meat. Salmon, for example, contains more saturated fat than beef, but it also provides large doses of Omega-3s.

Some types of fish, such as halibut, chum, and tilapia, have less than five grams of fat per serving. Oysters, shrimp, and crab are even lower in saturated fat.

Replace Vegetable Oils with Extra Virgin Olive Oil

Even though vegetable oils are lower in saturated fat compared to butter, cheese, and sour cream, it doesn’t mean they’re healthy. Most varieties are heavily processed and boast as much as four grams of saturated fat per teaspoon. Additionally, they contain large amounts of Omega-6s, which promote weight gain and contribute to cardiovascular problems.

Extra virgin olive oil is a safer choice. One teaspoon has only 0.6 grams of saturated fat and 3.3 grams of monounsaturated fat. Plus, it’s rich in antioxidants and Omega-3 essential fatty acids.

Cut Back on Dairy

Hard and full fat soft cheeses, butter, sour cream, and full-fat milk are the highest in saturated fat. Margarine isn’t better either-it contains large amounts of trans fat, which clogs your arteries and raises cholesterol levels.

Replace full-fat dairy products with almond milk, coconut water, and low-fat Greek yogurt. Avocado, for instance, can replace sour cream and butter in most recipes. Simply mash it with a fork or blend it with herbs and spices, and then add it to your favorite meals. The same goes for Greek yogurt-just make sure you stick to low-fat varieties.

Go Nuts

Another simple way to cut back on saturated fats (assuming you don’t have allergies to the following) is to replace your go-to snacks with nuts and seeds. Almonds, pistachios, cashews, walnuts, and Brazil nuts are loaded with fiber and heart-healthy fats. They also boost protein and antioxidants as well as phytonutrients that can’t be found in animal foods.

For extra flavor, mix your favorite nuts with dried fruit, pumpkin seeds, sunflower seeds, or flaxseeds. Sprinkle dark chocolate flakes all over to satisfy your sweet tooth the healthy way!