5 Foods that Fight and Eliminate Saturated Fat

The saturated fats found in many of the foods we eat can pose significant health risks. Add some of these healthy and delicious foods to your diet to help fight and eliminate saturated fat.
5 Foods that Fight and Eliminate Saturated Fat
Valeria Sabater

Written and verified by psychologist Valeria Sabater.

Last update: 15 December, 2022

Saturated fat poses a significant health risk because it speeds up the accumulation of cholesterol in your arteries that may harden or obstruct them. The big problem with our lifestyle today is that our diet tends to be very rich in foods made up of saturated or “trans” fats.

Dairy products, meat, sugars, and most “fast” foods are like the sword of Damocles.
These can take years off your life and bring you closer to the risk of a heart attack or stroke without you even realizing it.

But we have to be clear, it’s not simply a question of eliminating these foods completely from your diet, or stopping consuming any kinds of fats.

The key here lies in balance and having a varied, high-quality diet where you respect the quantities you eat and the (perhaps slowly forgotten) food pyramid you were taught in school.

In fact, we often turn to foods that are high in saturated fats because they satisfy us. They relieve anxiety, they taste good, and they’re generally easy to prepare.

Good food, on the other hand, requires time, dedication, and practice.

Foods to fight and eliminate saturated fat

Here are five foods that can help you eliminate or at least reduce the amount of saturated fat that has built up in your body.

1. Watermelon

Saturated fats mostly come from the fatty acids found in fried foods, commercial baked goods, processed foods, and margarine.
You need to consume these in moderation and look for healthier alternatives, which will make you feel better. You’ll also grow to love these delicious, healthy options.

One idea that you’ll definitely love is watermelon. When the summer arrives, it’s a good idea to take full advantage of it and eat watermelon in salads, juices, by itself. Here are a few reasons why it’s so great:

  • Watermelon is made up of 90% water, which not only satisfies you but also guarantees that saturated fats will be gradually eliminated.
  • Another interesting fact is that one cup of watermelon (200 g) provides almost 30% of the vitamin C you need in a day.
  • You might also be surprised to find out that there’s plenty more to this fruit than just water: a regular portion provides you with iron, potassium, and vitamin B-6.
  • Watermelons also contain lycopene, an antioxidant that improves weight loss, including the elimination of saturated fats.

We recommend you read:

5 Things About Watermelon You Probably Did Not Know

2. Almonds

Almonds may help reduce saturated fat

Many of you might be surprised by this. Do almonds really help fight saturated fats and promote weight loss?

A study published in the International Journal of Obesity revealed that when almonds are added to a varied and balanced diet, they improve your ability to eliminate saturated fats. Here’s why:

  • Almonds contain a certain compound that limits your body’s ability to absorb fats.
  • If you add them to your diet in a correct way, you’ll benefit from this. You can enjoy eight to 10 almonds with breakfast along with toast and a banana, for example.

3. Cucumbers

Cucumber with lemon and apple juice, a cucumber salad, cucumber mint soup…

The possibilities are endless, and so are the benefits. Your well-being and health will improve, and you’ll have less saturated fat in your diet. Here’s what’s so great about cucumbers:

  • Cucumbers contain vitamins A, C, and K, along with minerals such as magnesium, calcium, manganese, phosphorus, copper, iron, and zinc.
  • They’re rich in water and fiber and very low in fat.
  • Cucumbers help keep you hydrated and also allow you to cleanse your body of toxins thanks to their diuretic effects.

Add them to your daily diet. You’ll notice the results.

We recommend you read:

6 reasons to drink cucumber water

4. Green apples

Green apples are great for your heath and to reduce saturated fat

How about a green apple first thing in the morning? Its the perfect blend of sweet and acidic flavor. Here’s what is so great about them:

  • Green apples are one of the best sources of flavonoids that, along with epicatechin, help care for your figure.
  • They do this by dealing with the more resistant lipids that get stored in the abdominal region.
  • In turn, these promote circulation to eliminate bad cholesterol deposits, which saturated fat creates.
  • With just 80 calories per serving, you have a satisfying fruit at your fingertips that will also help stabilize blood sugar levels.

5. Avocados

Avocados are delicious and healthy

Avocados are as amazing as they are fascinating. How can this high-calorie fruit promote weight loss?

There are foods that have more satisfying effects than their own calorie count. In fact, if you eat half an avocado a day you’ll notice some spectacular side effects.

The unsaturated fats found in avocados slow hunger cravings while also caring for your heart and liver.

The way you eat them is also important, though. We recommend accompanying them with nothing more than some brown rice and salmon, walnuts, and a little white pepper.

It’s delicious and healthy!

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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  • . FAO. Fats and fatty acids in human nutrition Report of an expert consultation. FAO ISSN 1014-2916 FAO ISBN 978-92-5- 3067336I. 2010: 1-166.
  • Sánchez Pozo A, Gil Hernández A. Metabolismo lipídico tisular. En: Tratado de Nutrición. Bases Fisiológicas Y Bioquímicas de La Nutrición. 2nd ed. Madrid: Médica Panamericana; 2010:277-301.
  • Ethinger S. Macronutrients: carbohydrates, proteins and lipids. In: Mahan LK S-SS, ed. Krause’s Food Nutrition and Diet Therapy. USA, Saund.; 2000:37-74.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.