Fats have become a major cause of diseases and health problems, with obese people being more susceptible to them and facing a higher risk of life threatening conditions like cardiovascular disease, hypertension, diabetes and certain forms of cancer. A diet high in fat, along with an unhealthy lifestyle with little exercise and long working hours is the primary cause of disease. This makes it essential to be aware about fats in our diet, along with an attempt to be made to reduce your fat intake to the minimum.
Basically, there are numerous reasons for which fat intake ahs to be minimized. Firstly, it elevates the risk of heart disease as it elevates the LDL (bad) cholesterol level in the body. Additionally, a diet high in fat is usually low in other beneficial nutrients, namely vitamin and minerals. It also generates a higher number of calories, leading to obesity and accumulation of visceral fat.
Tips to Reduce Fat Intake
Essentially, fats can be really harmful for our body, and to save ourselves from the baneful effects of fats and maintain an optimal health, we need to reduce fat intake in our daily diet. Listed below are methods to reduce your fat intake:
1. Use Non-Stick Cookware
In order to minimize the fat intake in your everyday diet, you can use non stick cookware, which needs very little oil or fat while cooking. You can buy some non-stick pots and pans for your kitchen to use minimum possible quantity of cooking oil. Other kitchen appliances like steamer, air-fryer, and griller, and non-stick toaster can also be helpful to minimize use of oil. Microwave cooking should also be given preference.
2. Change in Cooking Technique
Change in cooking technique is another tip to reduce your fat intake. You can use steaming, baking, grilling and roasting methods for cooking, rather than deep frying, which makes the food fat laden. Use shallow frying instead of deep frying, if absolutely necessary. Sautéing is better that cooking vegetables in generous quantiies of oil. While eating out too, you can make some wise decisions, ordering more of bakes, steamed or grilled dishes on the menu. A little judiciousness on your behalf regarding cooking method can ensure good health for the whole family.
3. Minimize Use of Saturated Fats
Choose your cooking oil wisely. Instead of using oils high in saturated fats like animal fat or clarified butter/butter, you can switch over to healthier options which abound in monounsaturated and polyunsaturated fats, as in case of olive oil or mustard oil. The butter on your breakfast toast can be substituted with healthy fruit jam. Diabetics can choose low fat butter instead of jam.
4. Soak and Drain Excess Oil
Whenever you are going to cook or consume deep fried snacks, you need to be sure about draining the extra oil. Much of it can be soaked up by using a tissue paper for blotting the extra oil.
5. Use Skim or Low Fat Dairy Products
Another useful tip to lower your fat intake is make use of skim or low fat dairy products, like double toned milk, curd and cottage cheese. Mozzarella, ricotta and cheddar are comparatively low fat varieties of processed cheese.
6. Lean Meat and Fish
Another way to minimize the fat in your daily diet is using lean meats and fish. The visible fat can be trimmed from the poultry to cut down the fat intake. An intelligent way to make eggs fat free is not to consume its yolk or use one egg yolk while cooking two eggs.
7. Refrigerate to Remove Frozen Fat
Soups, stews and curries can be refrigerated overnight so that all the fat in them gets frozen solidified as a layer on the top. You can remove this layer of frozen fat and discard it to minimize your fat intake.
8. Fat Free Dessert
While many of us have a sweet tooth, we seldom realize how much fat we take in with heavy desserts like ice creams, cakes and pastries. Instead of these sugar and fat laden desserts, we can switch over to healthier options like fresh fruit salads and ice-candies. Using skim milk to prepare puddings and custard is another wise way to reduce your fat intake with these sweet delights.
9. Avoid Creamy Dressings
Creamy salad dressings like mayonnaise are an absolute no-no if you are looking to cut down your fat take. Instead, you can add flavors to salads and curries using some smart choices like herbs, lemon juice, natural yogurt, spices, and vinegar.
10. Prefer Vegetarian Foods
Vegetarian diet is always a healthier and low fat option as compared to a non vegetarian diet as many fresh vegetables are high on fiber, minerals and vitamins, which makes them better than fat laden non vegetarian food.
Besides cutting down your fat intake, you should also make efforts to reduce the accumulated fat from your body. This can be done by making exercise a way of life.