Limit fatty foods

Food is rich in fat can damage blood vessels. Surely this is nothing new for you. And how to prevent this course with a reduced intake of saturated fat, fat that solidifies at room temperature.

The main way to reduce saturated fat intake is to adopt a balanced diet. Total daily fat intake should be less than 30% of total calories. Of this total, saturated fats should only be 8-10%, double the fat should be 10% unsaturated and unsaturated fats should be 15% of total calories.

Coconut oil and palm oil. This oil is rich in saturated fats.

Hydrogenated or partially hydrogenated oils. Avoid junk foods that use hydrogenated oil or partially hydrogenated or trans fats. Junk food including donuts and french fries.

Whole-fat milk or milk products, including cheese. Begin switching from dairy products to the whole fat dairy products with an atu 2 percent fat or skim milk. Cheese has also been available with various versions of skim-milk. In addition, non-dairy creamer products containing saturated fats should also be replaced with skim milk.

Fat substitute. careful use of fat foods with lower calories. Studies have shown, choose low-calorie fat people actually trigger eating these foods in larger quantities. Therefore, do not make low-calorie as an excuse to eat more.

Butter. Butter is rich in saturated fat, calories and cholesterol, but contain no nutritional value.

Pizza, popcorn rich in fat and other snacks.

Here are some low fat meal replacement that can be your choice:

Margarine. Pick the least amount of trans fat. The trick, choose the softest. The more you choose a soft margarine, fat content trans also the less.

Already evaporated skim milk. Skim milk can be a much better choice than heavy cream.

Brown flour. When about to be used for baking, flour can be used to replace the unsweetened chocolate.

Yogurt. Nonfat frozen yogurt can be used to replace the ice cream. Yogurt can also be used as a topping to replace the fat-rich cream.

Poultry products. Poultry contains less fat and cholesterol than beef.

Egg white. It's good consume 2 egg whites or 1/4 cup egg without cholesterol than 1 whole egg.

But you should still be careful. Reducing fat intake is very important but do not let you eliminate fat completely from your diet list. Fat is an essential nutrient for energy production in performing daily activities as well as providing vitamin A, D, and E, which is necessary for healthy skin and optimal growth.

The body can not produce its own fat, so it should be provided through dietary intake. Therefore, it could still add the fat in your diet, especially unsaturated fats like olive oil. The key is moderation, not eliminate it completely.