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I eat healthily

I eat healthily

culinary inspiration

Ways to reduce fat intake

Fat is important to your diet. Aside from being a vital energy source, it protects your organs, absorbs vitamins and is one of the building blocks of your cells. Consume it in excess, however, and the result can be weight gain, high cholesterol and symptoms of high blood pressure.

Below are some tips to help keep your fat intake in a good spot.

GENERAL TIPS

  • Consult labels for fat content (choose lower fat products where available)
  • Consume unsaturated fats (fish, nuts, seeds, avocados)
  • Don’t always fry your food (grill, bake, steam or poach)
  • Make sure you include fish (particularly oily fish like salmon or mackerel)
  • Buy lean meats
  • Eat avocados or even spread them on your toast (they are full of healthy fat)

FOOD SPECIFIC TIPS

Check out these ways to make popular dishes less fattening!

PIZZA: Why not go with lower-fat toppings? Instead of goat cheese and sausage, decorate your pizza with chicken, tuna, shrimp or olives.

CHILI: Make sure the mince you buy at the store is lower fat or even consider making a vegetarian chili using a mixture of beans and lentils.

MASHED POTATOES: Use 1% milk and low-fat butter instead of whole milk and high-fat butter.

CHICKEN: Opt for the leaner cuts (like chicken breast). Removing the skin before you eat it is a great way to reduce both salt and fat content.

BACON: Choose back bacon instead of strip bacon.

EGGS: Try boiling or poaching. Water has a lot less calories than oil or butter.

PASTA: Mix it up with a sauce based in oil or garlic. Creamy sauces can be loaded with fat.

Reducing fat intake is important, especially when you consider these facts on fat.

Weekly meal: Hypertension and diabetes

Menu Week 1 to 12

Weekly meal: Hypertension

Menu Week 1 to 12

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Salt reduction tips

Both when cooking or eating out at restaurants, there are plenty of little tricks that you can employ to reduce your salt intake and lower your chances of developing symptoms of high blood pressure.