Saturated fats are dangerous in the diet, hence the elimination of these fats from the daily diet is essential. Find out how to get it.


Within the recommended daily amount of fat, we find that these should represent between approximately 30 to 35% of the recommended daily calories in the diet.

But as is obvious, it is not the same to choose healthy fats (such as those called unsaturated fats) than saturated fats or those called Trans fats.

In this case, it is clear that within a healthy diet and a balanced diet it is best to always opt for healthy fats, so that it almost becomes an obligation to eliminate saturated fats from the diet.

To achieve this, a very good option is to know which foods are rich in saturated fat, to reduce or even eliminate them from our diet.

Know the foods richest in saturated fat

If you consider the possibility of reducing saturated fats in your diet, it is convenient to always bear in mind that to achieve this it is essential to know which foods are the richest in this type of fats.

Among these foods, especially meatscold cuts and fatty sausagespâté or foie gras, as well as products derived from animal origin (such as buttercream and some cheeses) stand out.

How to Reduce Saturated Fat in Your Diet:

We must bear in mind that there are different options when it comes to reducing fat in our diet. First of all it is obvious the elimination, reduction or even the adoption of certain guidelines and advice:

  • Meat and poultry: we must remove the visible fat from these animals before cooking them. The best? Opt for low-fat lean meats.
  • Products of animal origin: this is the case of foie gras, patés, cream, butter and certain cheeses. Obviously, the best thing is to reduce the consumption of these products as much as possible.
  • Cold cuts and sausages: we must be especially careful with very fatty or fatty cold cuts and sausages, since they are the foods with the highest amount of saturated fat.
  • Oils: Eliminate coconut and palm oils from your diet, and products made with these oils.
  • Bakery and pastry: these are products very high in saturated and Tran’s fats, which in the long run can be very dangerous to health. Therefore, reduce or eliminate these foods from your diet, even if they are eaten in moderation.

We must also take into account other useful health tips:

  • White and blue fish: include white and blue fish in your diet at least four times a week (as you know, blue fish are heart-healthy).
  • Eggs: they are equally nutritious and healthy foods, but it is not advisable that we exceed the consumption of three eggs per week.


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