A Tip to Healthy Eating: Cut Down on FAT Intake

A Tip to Healthy Eating: Cut Down on FAT Intake

Healthy eating can prevent heart trouble and many other illnesses like obesity, bowel trouble and tooth decay, to mention a few.

If you imbibe the culture of healthy eating, you will be getting all the health giving proteins, vitamins and minerals you need.

People often get confused about the different sorts of fats.

There are basically two types of fat.

The fat that comes from eating meat like beef, lamb, pork and from taking dairy products like milk, cheese and butter is known as saturated fats.

These fats can also be found in some vegetable fats such as palm oil, coconut oil and in cakes, biscuits, chocolates, cooking fats and vegetable oil.

The second type of fat which is known as polyunsaturated fat can be found in some vegetable oil like corn or soya oils, in special soft margarine labeled ‘high in polyunsaturates’, in groundnut and in oily fish like mackerel.

There are two problems associated with eating too much fat.

Firstly, fat is loaded with calories and too many calories lead to being overweight and obese.

Secondly, too much fat as a result of intake of excess of meat, butter, cheese, palm oil and chocolate is linked with higher risk of heart disease.

The more saturated fat you eat, the more cholesterol builds up in your blood, in the arteries especially the heart.

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Eventually, the arteries can get completely blocked which is not good for the health as this can result to heart attack.

So try to cut down on the fat eaten and if fats must be eaten, choose the ones high in polyunsaturates.

This is because our bodies need small amounts of polyunsaturated fats to help make and repair body cells.


  • You can cut down on fat by reducing your fat intake and also by cooking your food differently.
  • When you buy meat, cut off any fat.
  • Condensed milk and evaporated milk contains a lot of fat. Use them as little as possible.
  • Cut down on eating crisp chocolates, cakes and biscuits.
  • Use fish and chicken more often, instead of red-meat.
  • Choose low fat spread or margarine that is high in polyunsaturates rather than butter, hard margarine or ordinary soft margarine.
  • Adults should not eat more than 80grams of fat a day.


  • Avoid frying whenever you can.
  • Grill food instead without adding any fat.
  • You can also switch to grill steam or bake fish rather than having it deep fried.
  • When you use oil or fat for cooking, use a little as possible
  • Use oil that is low in saturated fat and high in polyunsaturates like soya or corn oils

To be able to enjoy a healthy lifestyle, you need to accept the fact that ‘good health’ begins and can be sustained through healthy eating.