What are three ways to eat less saturated fat? Your Guide to Healthier Choices

October 20, 2025 •

4 min read

According to the American Heart Association, reducing saturated fat can lower 'bad' LDL cholesterol and decrease your risk of heart disease. But for many, navigating dietary changes can feel overwhelming. This article will break down what are three ways to eat less saturated fat by focusing on protein swaps, cooking techniques, and careful food selection, making it a manageable and effective part of your nutrition plan.

Quick Summary

Learn to reduce saturated fat intake through practical, achievable steps. The key strategies involve substituting fatty meats and dairy with leaner alternatives, using healthier cooking methods, and becoming adept at reading nutrition labels. These lifestyle adjustments can significantly improve your heart health and overall dietary quality without sacrificing flavor.

Key Points

Choose Leaner Proteins: Swap fatty meats like beef and pork for leaner options such as fish, skinless poultry, or plant-based proteins like beans and lentils.
Select Low-Fat Dairy: Replace full-fat dairy products like milk, cheese, and cream with their low-fat, reduced-fat, or fat-free counterparts to lower saturated fat intake.
Change Cooking Methods: Opt for grilling, baking, broiling, or steaming instead of frying to reduce the amount of fat added during cooking.
Use Healthy Oils: Substitute solid fats like butter and lard with unsaturated vegetable oils such as olive, canola, or sunflower oil.
Master Reading Labels: Check food labels for the saturated fat content per 100g to identify and limit products high in saturated fat (more than 5g per 100g).

Why Reducing Saturated Fat Matters

High intake of saturated fat, a type of fat primarily found in animal products like red meat and full-fat dairy, can increase levels of low-density lipoprotein (LDL) or "bad" cholesterol in the blood. Elevated LDL is a major risk factor for heart disease and stroke. The World Health Organization (WHO) recommends limiting saturated fat to less than 10% of total daily energy intake, emphasizing a shift toward unsaturated fats instead. While moderation is key, replacing these less healthy fats with better alternatives provides significant health benefits. The strategies outlined below provide practical steps to make this change part of your everyday routine.

1. Opt for Leaner Proteins and Dairy Alternatives

One of the most effective ways to lower your saturated fat intake is to change the sources of your protein and dairy. Fatty cuts of meat, sausages, and processed meats are major sources of saturated fat. Similarly, whole-fat dairy products like butter, cream, and full-fat cheese contribute significantly to your daily intake.

Choose lean meats: When selecting meat, look for lean or extra-lean cuts. For beef and pork, options like loin and round are leaner choices. For ground meat, opt for 90% lean or higher. Trim any visible fat before cooking. Skinless poultry is another excellent, low-fat option. The American Heart Association recommends choosing skinless chicken breast over fattier cuts.
Increase plant-based proteins: Incorporating more beans, peas, lentils, and tofu into your meals is a great way to boost protein while eliminating saturated fat. You can mix meat mince with lentils for dishes like chili or Bolognese to reduce the overall fat content.
Switch to low-fat dairy: Make a simple switch from whole-fat dairy to low-fat or fat-free versions. Use skim or 1% milk, fat-free yogurt, and reduced-fat cheeses. You can also use low-fat Greek yogurt as a substitute for sour cream or heavy cream in many recipes.

2. Adjust Your Cooking Methods and Fats

Your cooking preparation makes a huge difference in the final saturated fat content of your meals. Many traditional cooking fats and techniques add unnecessary fat.

Use healthier cooking methods: Instead of frying, choose cooking methods like grilling, baking, broiling, poaching, or steaming. For example, dry-frying eggs instead of cooking them in butter can save a significant amount of saturated fat. When roasting, use a metal rack to allow fat to drip away.
Swap solid fats for unsaturated oils: Replace saturated fats like butter, lard, or shortening with healthier, plant-based unsaturated oils. Olive, canola, sunflower, and corn oils are good examples. Use a measuring spoon or a spray bottle to control your oil usage, as all fats are high in calories.
Get creative with seasoning: Enhance flavor with herbs, spices, lemon juice, or vinegar instead of relying on butter or heavy, creamy sauces. This adds a new dimension of taste without the saturated fat. For instance, a tomato-based pasta sauce is a healthier alternative to a creamy or cheesy one.

3. Become an Expert Label Reader

Checking food labels is a critical skill for managing your saturated fat intake. The information provided can help you make informed decisions, especially when comparing similar products.

Understand 'high' vs. 'low': Look for the 'Saturated Fat' or 'Saturates' section on the nutrition facts label. A product is considered high in saturated fat if it contains more than 5g per 100g, while low is 1.5g or less per 100g. Aim to choose products with a 'green' or 'amber' traffic light label for saturates.
Compare similar products: Always compare the saturated fat content of similar items, like different brands of crackers or yogurt, to choose the healthier option. Check the ingredients list as well; ingredients are listed by weight, so if butter or palm oil is at the top, the product is likely high in saturated fat.
Be mindful of claims: Be wary of terms like "reduced fat" without checking the actual nutrition facts. A "reduced fat" product is only 25% lower in fat than the original, which might still be a high number. These products can also sometimes be high in sugar to compensate for the flavor lost by reducing fat.

Practical Food Swaps for Everyday Meals

Here is a simple list of swaps to help you reduce saturated fat in your daily diet:

Instead of: Bacon or sausage (breakfast), Try: Lean back bacon (grilled) or poached/dry-fried eggs.
Instead of: Creamy curries (like Korma), Try: Tomato-based or dry curries (like Tandoori or Madras).
Instead of: Full-fat cheese, Try: Reduced-fat mature cheddar (grated sparingly) or low-fat cottage cheese.
Instead of: Fried chicken with skin, Try: Grilled, skinless chicken breast.
Instead of: Butter or lard, Try: Avocado or olive oil for cooking.
Instead of: Ice cream, Try: Fruit salad or low-fat frozen yogurt.

Comparison Table: Saturated Fats vs. Unsaturated Fats


Feature	Saturated Fats	Unsaturated Fats
State at Room Temp	Solid	Liquid
Chemical Structure	No double bonds in carbon chain	At least one double bond in carbon chain
Primary Sources	Red meat, full-fat dairy, tropical oils (coconut, palm)	Fish, nuts, seeds, avocados, olive oil, canola oil
Effect on LDL	Increases LDL ("bad") cholesterol	Can help lower LDL cholesterol
Effect on Heart Health	Increases risk of heart disease	Reduces risk of heart disease
Examples	Butter, lard, fatty beef, cheese	Salmon, olive oil, walnuts, avocado

Conclusion

Making lasting changes to your diet is more effective for long-term heart health than short-term fixes. By focusing on three key areas—choosing leaner proteins and dairy, adopting healthier cooking methods, and becoming proficient at reading food labels—you can significantly reduce your saturated fat intake. These changes do not require a complete overhaul of your eating habits but rather a series of small, sustainable adjustments that lead to better overall nutrition and well-being. For more in-depth guidance on dietary shifts, you can consult resources like the Dietary Guidelines for Americans available at DietaryGuidelines.gov.

Frequently Asked Questions

For most adults, the American Heart Association recommends that saturated fat should account for less than 6% of your total daily calories. For a 2,000-calorie diet, this equates to roughly 13 grams or less per day.

No, while many plant-based fats like olive and canola oils are unsaturated, some tropical oils, particularly coconut and palm oils, are high in saturated fat. It is important to check the label and use these sparingly.

Yes, trimming visible fat from meat and removing the skin from poultry before cooking can significantly reduce the saturated fat content of your meal. Additionally, draining fat from cooked ground meat is also effective.

To make a healthier mashed potato, use reduced-fat spread instead of butter and skimmed milk instead of whole or semi-skimmed milk. You can also try using vegetable broth or a combination of low-fat ingredients.

You can reduce saturated fat by choosing tomato-based sauces instead of creamy or cheesy sauces. Consider adding extra vegetables or mixing meat mince with a meat-free alternative.

Not necessarily. While low-fat versions of dairy or spreads can reduce saturated fat, some may have added sugar to improve flavor. Always check the full nutrition label, including the sugar and sodium content, when making your choice.

Ask for dressings and sauces on the side to control the amount you use. Opt for grilled, baked, or steamed dishes instead of fried options. Choose leaner protein sources and look for tomato-based sauces over creamy ones.