Healthy alternatives to foods high in saturated fat

Hello my Lovelies! Following my previous two articles about limiting your overall fat intake and choosing healthy fats, I thought it would be a great help having a clear guide in front of you helping you choose healthier food options. Unfortunately, lots of people these days are used to foods that are super-packed with unhealthy and harmful saturated fat, wrecking their health in so many ways. Limiting saturated fats is especially important to men of all ages and postmenopausal women, so if you fall into either of these groups, choosing the right kind of dietary fat is crucial to keep your heart and whole cardiovascular system healthy. To make things easier for you, I've put up a table of smart substitutions to the foods high in saturated fat. What's good about it - having tried this substitutions, you'll see for yourself that healthy meals can be absolutely delicious (do check out my Instagram page to see a proof)! Go ahead and introduce small diet changes gradually but consistently and your body will thank you with wellness and healthy weight.  

Foods high in saturated fat and its content per 100g:	Healthier Options:
Butter (total fat 80g of which saturated 51g)	♥ Avocado ♥ Peanut butter (sugar and trans fats free) ♥ Olive oil (for frying) ♥ Skip butter completely. Please, leave in past combinations like: butter & cheese sandwich butter & ham sandwich butter & salmon sandwich butter with porridge butter & scone / croissant / pancake etc.
Cheese (total fat depending on the variety 28-46g of which saturated 21-30g)	♥ Eat in strict moderation or skip completely ♥ Thinly grate instead of thick slices when using to add flavour ♥ Choose low-fat / reduced-fat cheese with 20% or lower fat content, e.g. quark, cottage cheese, ricotta, reduced fat edam or mozzarella ♥ Avocado
Cream in coffee (total fat 19g of which saturated 12g)	Low-fat milk, unsweetened almond or oat drink
Whipped cream in coffee shop serving per 1 regular drink (total fat 8-12g of which saturated 6-9g)	Skip completely (sorry guys!)
Double cream in baking (total fat 50.5g of which saturated 31.4g)	♥ Oat or Almond cream ♥ Coconut cream ♥ Reduced fat or fat-free crème fraiche ♥ Reduced fat or fat-free Greek yogurt ♥ Mashed banana
Sour cream, salad cream, mayonnaise as salad dressing (total fat 18-30g of which saturated 12-21g)	♥ Olive oil ♥ Low-fat plain yogurt ♥ Reduced fat or fat-free crème fraiche ♥ Reduced fat or fat-free Greek yogurt
Evaporated or condensed milk in baking (total fat 9.4g of which saturated 5.9g)	♥ Low-fat milk, unsweetened almond or oat drink with mashed banana ♥ Oat or Almond cream ♥ Coconut milk ♥ Coconut cream ♥ Reduced fat Greek yogurt of crème fraiche
Ice cream (total fat 8-15g of which saturated 6-9.5g)	♥ Frozen yogurt ♥ Reduced fat ice cream ♥ Mashed banana based dessert
1 small pancake (60g) (total fat 9.8g of which saturated 4.2g)	♥ 2 ingredient banana & eggs pancakes ♥ Homemade pancakes from eggs / egg whites, low-fat yogurt and oat bran ♥ Buckwheat pancakes
Potato crisps (28g) (total fat 9.6g of which saturated 4g)	♥ Snack on sliced fresh veg (cucumber, carrots, tomatoes, peppers), fruit, raw seeds or nuts (bear in mind the limits on nuts which are a tricky food), hard-boiled egg, low-fat yogurt or yogurt smoothie, lean meats, wholemeal toast with peanut butter or avocado and cucumber. ♥ Avoid eating just because you are bored or stressed or just seeking to boost your mood. ♥ Drink a glass of water. Most likely you’re just dehydrated if you crave solid crunchy foods ♥ If you crave potatoes, bake them with skin in the oven on parchment paper. Sweet potatoes are less harmful for your figure.
Chocolate (total fat 31g of which saturated 19g)	♥ Eat sparingly ♥ Almond, oat or coconut drink with chocolate flavour ♥ Chocolate milk ♥ Hot chocolate with no sugar added
Cheesecake (total fat 26-36g of which saturated 14-19g)	Cottage Cheese & Banana Cheesecake
Flapjack (total fat 17-27g of which saturated 8-15g)	♥ Vegan oat & banana cookies ♥ High-fibre oat granola bars
Carrot cake, 1 slice of 100g (total fat 19g of which saturated 5g)	♥ Eat sparingly as a celebration or occasion meal ♥ Never eat them in place of main meal (most often – breakfast), have a normal meal first ♥ Eat complex carbohydrates for breakfast, e.g. porridge or raw muesli and have adequate protein intake throughout the day to avoid sugar cravings ♥ Fruit smoothie ♥ Fresh fruit ♥ Warm fruit on wholemeal toast ♥ Dried figs and prunes ♥ Plain yogurt with fruit, berries and cinnamon ♥ Homemade fruit pies using low fat dairy products or dairy substitutes ♥ Vegan oat & banana cookies ♥ Healthy Italian biscotti with almonds and orange zest (dairy-free, wheat-free, low-fat)
1 medium Croissant, approx. 60g (total fat 16g of which saturated 6g)
1 large Almond Croissant approx 80g (total fat 23.5g of which saturated 11.7g)
1 Belgian Waffle, approx. 25g (total fat 7.3g of which saturated 4.5g)
Sponge cake, 1 slice of 100g (total fat 27g of which saturated 6g)
1 Shortbread biscuit, approx 12g (total fat 3.6g of which saturated 2.4g)
1 Danish pastry with fruit, approx 100g (total fat 15.5 of which saturated 9.4g)
1 Pain au Rasin (total fat 15.4 of which saturated 10.7g)
1 Pain au Chocolat (total fat 18.6 of which saturated 10.6g)
1 Éclair, approx. 50g (total fat 16g of which saturated 8g)
1 Butter cookie (total fat 16g of which saturated 8g)
1 Muffin, chocolate chip, approx. 100g (total fat 18g of which saturated 11g)
Lard (total fat 99.8g of which saturated 40g)	♥ Olive oil ♥ Avocado (as a topping on a slice of bread) ♥ Coconut oil
Ghee (clarified butter) (total fat 99.5g of which saturated 62g)
Goose fat (total fat 100g of which saturated 28g)	♥ Olive oil ♥ Coconut Oil
Red meat, ribs (total fat 30g of which saturated 12g)	♥ Lean cuts of beef (lean sirloin, tenderloin steaks with fat trimmed) ♥ Turkey or chicken (preferable white meat that comes from breast) with visible white fat cut off and with no skin ♥ Quail ♥ Oily fish (non-deep fried) ♥ Lean fish (non-deep fried) ♥ Seafood (non-deep fried)
Minced beef, extra lean (total fat 14g of which saturated 5.5g)
Fillet steak (total fat 16g of which saturated 6.5g)
Sausage (total fat 25g of which saturated 9.2g)
Pâté (total fat 33.3g of which saturated 12.4g)
Salami, beef, 1 slice of 10g (total fat 5g of which saturated 2.1g)
Salami, pork, 1 slice of 10g (total fat 3.5g of which saturated 1.2g)
Pepperoni, 1 slice of 10g (total fat 2.6-4.3g of which saturated 1-1.5g)
Bacon, streaky, grilled, 3 rashers (60g) (total fat 16.1g of which saturated 6g)
Lamb, lean leg (total fat 16.5g of which saturated 7g)
Goose, roasted, no skin (total fat 22g of which saturated 10g)
Duck breast, with skin (total fat 43g of which saturated 11g)
Chicken breast, with skin (total fat 14g of which saturated 6g)