What can you doTo reduce your intake of saturated fat and cholesterol?

Answer 1

If you have high cholesterol, it's important to avoid foods high in dietary cholesterol, and those laced with saturated fat and trans fats. In a nutshell, red meat and full-fat dairy are high in both saturated fat and dietary cholesterol and you should eat as little of these foods as possible. Baked goods and fast food are high in both saturated and trans fats and should also be avoided or at least minimized.
To reduce your intake of saturated fat and cholesterol, try to avoid these foods when making or ordering meals: all red meat, organ meats, macaroni and cheese, lobster, shrimp, fried chicken, and french fries (well, fried anything, really). When it comes to snacks, avoid full-fat ice cream, potato chips, doughnuts, muffins and cookies. Basically, it's best to avoid store-bought baked goods as they're high in trans-fats. Trans-fats are particularly unhealthy as they both raise LDL (bad) cholesterol and lower HDL (good) cholesterol.To reduce your intake of saturated fat and cholesterol, start by replacing high fat and high cholesterol foods with healthier options: for example, skim milk rather than full fat milk, Frozen Yogurt instead of ice cream, chicken instead of beef. Also, the oil you cook with matters: avoid partially hydrogenated oils and oils high in saturated fat like palm oil and coconut oil – replace them with the far healthier monounsaturated fat type of oils like olive oil, peanut oil and canola oil.

Answer 2

You would need to reduce your consumption of high fat and high cholesterol foods. These would include most Hamburgers (which are generally made from meat that is 15-20% fat, most of which is saturated), whole milk, most cheeses (except those made from reduced fat milk) and eggs.

However, you can still eat the food groups above - just watch the nutrition label. Most steaks are fairly lean (but you shouldn't eat more than 3-5 servings of red meat per week), eggs have a lot of nutrients (again, eat in moderation) and there are many dairy products that are reduced fat.

Limiting your consumption of meat, eggs, and dairy is the best way to reduce your intake of saturated fat and cholesterol. The foods with the highest cholesterol are:

1. Egg Yolk: The yolks of eggs have the most cholesterol of any food with 1234mg per 100 gram serving or 411% of the DV. A single egg yolk will provide 210mg (70% DV) of cholesterol, while a whole egg provides slightly more with 212mg (71% DV). Thus all the cholesterol in eggs is found in their yolks.
2. Caviar (Fish Eggs): Caviar is packed with cholesterol. 100 grams provides 588mg (196% DV), that is 94mg (31% DV) per tablespoon.
3. Liver, including Pate and Foie Gras: Cholesterol is manufactured by the liver, and therefore liver contains a lot of cholesterol. The liver from almost any animal contains 564mg of cholesterol per 100 grams or 188% of the DV. Foie Gras (and most pâtés) contain 255mg (85% DV) per 100g serving,or 20mg (7% DV) per tablespoon.
4. Butter: 100 grams of butter packs 215mg (72% DV) of cholesterol, one stick has more with 243mg (81% DV), and one tablespoon contains 30mg (10% DV).
5. Shrimp (Prawns, Camarones): 100 grams of shrimp contains 195mg (65% DV) of cholesterol. A single large shrimp contains 11mg (4% DV), and an ounce of shrimp will provide around 55mg (18% DV).
6. Fast Food Breakfast Sandwiches: A ham, egg, and cheese biscuit provides 172mg (57% DV) per 100g serving, or 246mg (82% DV) of cholesterol per biscuit. An egg and sausage biscuit has even more with 261mg (87% DV).
7. Oil-Packed Fish: The oil of fish, and oil-packed fish, does contain quite a bit of cholesterol. Oil-packed Atlantic Sardines carry 142mg (47% DV) of cholesterol per 100g. That is 131mg (44% DV) per can, and 17mg (6% DV) in a single sardine.
8. Cheese: Port de Salut contains the most cholesterol with 123mg (41% DV) per 100 gram serving. That is 21mg (7% DV) per one inch cube. Other cheeses high in cholesterol include: Fontina (39% DV), Gouda (38%), Cream Cheese (37% DV), Gruyere (37%), and Cheddar (35% DV).
9. Processed Meats (Sausage): The amount of cholesterol in any processed meat depends on the cut used, and the amount of fat added during processing. Liver sausage and bratwurst contains around 158mg (50% DV) of cholesterol per 100 gram serving. That is 63mg (21% DV) per link.
10. Lamb and duck: Among animal flesh, lamb and duck contain the most cholesterol.
11. Shellfish (Oysters, Clams, and Mussels): Wild Eastern Oysters contain the most cholesterol with 105mg (35% DV) per 100g serving. That is 30mg (10% DV) per ounce, or 7mg (3% DV) per oyster.

In the case of cholesterol, your body can make all you need and the Daily Values quoted above are really an upper limit that you shouldn't exceed. Your actual dietary requirement is zero.

To reduce intake of saturated fat, again, reduce all animal fats and all vegetable fats that are solid at room temperature, including palm oil, coconut oil, and anything hydrogenated (like margarine), processed (like cookies) or deep fried.

Answer 3

Do not eat any food which contains fat like ghee, cheese, butter, etc