Day 2: Tips to reduce saturated fat

Discover which foods to eat and which to moderate.

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DAY 2 OF 2 Yesterday, we talked about the role that unsaturated and saturated — aka healthy and unhealthy — fats can play in your diet. We also mentioned that eating a nutritious, balanced diet is essential. Today, we're going to get specific about which foods to prioritize and those to eat in moderation. Healthy fat foods to add to your diet If you're trying to add more healthy fats to your diet, we have good news: Many of these foods are as delicious as they are nutritious! Here's a list of high fat foods that can be good for your health: • avocados • cheese • dark chocolate • whole eggs • fatty fish (e.g., salmon, sardines, anchovies) • nuts • chia seed • extra virgin olive oil • full-fat yogurt Foods high in saturated fat to eat in moderation When it comes to nutrition, moderation is key. It's rarely necessary to eliminate any one type of food from your diet completely (unless you have an allergy). The following foods are high in saturated fat, which should constitute 10% or less of your daily caloric intake: • fatty cuts of beef, pork, and lamb • dark chicken meat and poultry skin • high fat dairy products (e.g., whole milk, butter, sour cream, ice cream) • coconut and palm oil • cocoa butter • lard For more advice, download our free list of food swaps below, which can help you reduce unhealthy fats and consume more healthy fats. DOWNLOAD NOW Try these healthy recipes Looking for new recipes that are low in saturated fat? We have some suggestions for you, featuring some of the ingredients we listed above. For breakfast or as a healthy snack: • Avocado toast and scrambled eggs • Cinnamon oatmeal with fresh fruit, almonds, and chia seed • Superfoods smoothie • Pineapple banana Greek frozen yogurt For lunch or dinner: • Chicken avocado soup • Tilapia tacos with peach salsa • Vegetarian skillet • Spicy salmon bowls • Chicken stir-fry with broccoli and bok choy • Hearty pumpkin chili with avocado Thanks for completing our miniseries! If you're not already subscribed, you'll start to receive our Weight Management newsletter. Every Wednesday, you'll get articles, tips, and videos that can help support your healthy weight goals and overall well-being. We look forward to keeping in touch. We'd love to know what you thought about this miniseries. Email newsletters@healthline.com to share your feedback with us. Want to keep learning?   11 Simple Ways to Stick to a Healthy Diet READ ON   What's the Difference Between HDL and LDL Cholesterol? READ ON   13 Cholesterol-Lowering Foods to Add to Your Diet READ ON Until next time, Take care of yourself, and we'll see you again soon! View in browser Did a friend send you this email? Subscribe here. To see all newsletters, click here. Privacy   |   Unsubscribe We may feature your messages to our inbox within our content. Please do not provide any personal identifiable information. Replies may be edited for length and clarity. For more, see our Privacy Policy. Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional. Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. © 2025 RVO Health 1101 Red Ventures Drive Fort Mill, SC 29707