Cardio-protective Diet for You - NDR-UK

made from these including pastries, pies, samosas. There are a few plant-based foods high
in saturated fat, including coconut cream, coconut oil and palm oil (or red oil).
Sources of saturated fat and how to reduce your intake
Saturated fat
How to reduce these
Visible white fat on meat. • Reduce red meat and choose lean cuts.
Poultry with its skin.
• Reduce processed meat products such as sausages,
burgers, salami, meat balls.
• Remove visible fat before cooking.
• Grill meat to allow fat to drain off.
• Remove skin from poultry.
Butter, ghee, dripping, lard,
palm kernel oil, palm oil,
coconut oil.
Mayonnaise, tartar sauce,
Marie rose sauce.
Full-fat milk
Cheese
Cream and full fat crème
fraiche
Coconut oil, coconut cream
Pastries, pasties, pies
• Dry fry mince and drain off the fat before cooking.
• Swap to a plant-based spread instead of butter or
ghee on bread, chapattis and in baking.
• Use small amounts of unsaturated oils in cooking
instead of butter or lard.
• If certain dishes require a specific oil than try to limit
these.
• Try to use alternative flavourings like lemon juice,
vinegar, natural yoghurt, fat-free dressings.
• If you must continue to use these, swap to low-fat
version and use sparingly.
• Swap to skimmed or semi-skimmed.
• Try to keep to a small portion, about 30g or the size
of a small matchbox.
• Try to only have cheese occasionally and don’t
routinely use it as an extra on top of pasta or baked
beans.
• Choose softer pasteurised cheeses like goat’s cheese
or brie instead of Cheddar or stilton.
• Avoid full-fat cream-based sauces with meat, poultry,
fish and pasta – choose vegetable and tomato
alternatives.
• Use low-fat alternatives in cooking, for example lowfat
crème fraiche instead of cream.
• Try low-fat natural yoghurt, fromage frais or crème
fraiche with desserts.
• Use light versions and sparingly.
• If eating foods that frequently use coconut such as
South Indian or Thai cuisine, try to use alternatives
without such as dishes tom yum soup.
• Choose filo pastry rather than short crust if baking at
home.
• Try making your own pastry using an unsaturated
spread (suitable for baking).
• Make pastry toppings rather than a whole pie to
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