Watching your cholesterol? Or maybe you just want to eat healthier overall?
Our experts have made a list of some helpful “healthy fat” hacks. Here are some easy swaps to tap out some common foods that are high in saturated fat, and upgrade them with healthier fats. We have added some ideas for healthy portion sizes so you can stay on track with your health goals.
Healthy Fat Swaps
Instead of: Lard
Try: Extra-Virgin Olive Oil
Cooking with lard might be tasty. Lard is also very unhealthy and packed with saturated fat. But the unsaturated fats in olive oil can help lower your “bad” (LDL) cholesterol! Grease your pans with extra-virgin olive oil to add delicious flavor to your meals.
- Best Portion: 1 tsp (per eater)
- Healthy Fats: 4 g
- Saturated Fats: 1 g
- Versus 1 tsp of lard for twice the amount of saturated fat.
Instead of: Beef or Steak
Try: Salmon
Salmon is delicious, satisfying, and low in saturated fat, and has fewer calories per square ounce than beef. Plus, the omega-3 fatty acids found in salmon have anti-inflammatory properties. Think of it like lotion for your blood vessels.
- Best Portion: 4 oz
- Healthy Fats: 9 g
- Saturated Fats: 3 g
- Versus 4 oz of beef or steak for at least 8 g of saturated fat.
Instead of: Beef Jerky
Try: Cashews, Pistachios, or Almonds
Sometimes you just want a salty snack. They’re satisfying! Rather than choosing beef jerky, which is high in saturated fat, you could try munching on nature’s original snack food. A small handful of almonds, cashews, or shelled pistachios comes with plenty of healthy fats and a lot less saturated fat than jerky.
- Best Portion: 1 oz (almonds)
- Healthy Fats: 14 g
- Saturated Fats: 1 g
- Versus 1 beef jerky for a whopping 6 g of saturated fat!
Instead of: Sour Cream
Try: Guacamole
Looking for something to dress up your enchiladas or to top your quesadillas? Sour cream is high in saturated fat. But a spoonful of fresh guacamole is rich in monounsaturated fat, which is much better for your body. And it tastes great!
- Best Portion: 1 Tbsp
- Healthy Fats: 2 g
- Saturated Fats: 1 g
- Versus regular sour cream for 2 g of saturated fat, if you stick with one tablespoon!
Instead of: Butter
Try: Mashed Avocado
Many news outlets have named millennials the “avocado toast” generation. And for good reason: Avocado toast is amazing. Spreading your toast with avocado instead of butter will save you a ton of saturated fat while giving you more healthy fats.
- Best Portion: 1 Tbsp
- Healthy Fats: 2 g
- Saturated Fats: 1 g
- Versus 7 g of saturated fat in a tablespoon of butter. Yes, seven times the amount!
Instead of: Pepperoni
Try: Anchovies
Pepperoni might be the most popular pizza topping. It’s also ― you guessed it ― high in saturated fat. Try anchovies on your pizza instead. They’re naturally packed with vitamins like iron and niacin. They’re also a source of unsaturated fats.
- Best Portion: 1 oz
- Healthy Fats: 2 g
- Saturated Fats: 0 g
- Verses 5 g of saturated fat, not to mention the sodium, in an ounce of pepperoni.
Instead of: Egg Omelets (about 6 g saturated fat)
Try: Tofu Scrambles (1 cup of tofu = 2 g saturated fat)
It’s not just for vegetarians. Tofu is a superfood. It’s packed with protein, nutrients, and unsaturated fat. It’s a good swap for eggs, which are much higher in saturated fat. Try crumbled tofu for your breakfast scramble, firm tofu instead of hard-boiled eggs in your lunch salad, or silken tofu as a smooth side dish for dinner.
- Best Portion: 1 cup
- Healthy Fats: 8 g
- Saturated Fats: 2 g
- Just one-third the amount of saturated fat in a three-egg omelet.
Instead of: Chips and Dip
Try: Produce and Peanut Butter
You can still treat yourself! Peanut butter is sweet, salty, and a delightful source of unsaturated fats. Savor a spoonful of no-sugar-added peanut butter with crunchy apple slices or fresh celery sticks. It’s a great swap for tortilla chips with cheese or crackers with artichoke dip, which are high in saturated fat.
- Best Portion: 1 small apple + 1 Tbsp peanut butter
- Healthy Fats: 6 g
- Saturated Fats: 2 g
- Your average chips and dip could add up to 14 g of saturated fat.
Instead of: Skin-On Chicken Thighs
Try: Tuna
A tasty portion of fatty fish is a great alternative to dark meat poultry. Chicken thighs with skin can each come with upwards of 3 grams of saturated fat. Fresh tuna and canned tuna fish come with a lot less saturated fat, a lot more healthy fats, and a great tangy flavor.
- Best Portion: 4 oz
- Healthy Fats: 3 g
- Saturated Fats: 1 g
- Chicken thighs will cost you at least 5 g of saturated fat.
Instead of: Cheese
Try: Olives
Snackable and bite-sized, olives are a real thrill for your taste buds. Plain black olives can give you that salty rush you crave while Kalamata olives give you an exotic Mediterranean kick — all while swapping out the saturated fat in cheese for some lush, healthy fats instead.
- Best Portion: 10 green olives or 8 black olives
- Healthy Fats: 4 g
- Saturated Fats: 1 g
- Just a one-inch cube of cheddar cheese will set you back 4 g of saturated fat.
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