Top Nutrition Tips to Reduce Saturated Fat and Sodium for Better Heart Health

Heart disease is the leading cause of death for women worldwide, but many risk factors can be managed through nutrition. Two major dietary contributors to heart disease are high saturated fat and sodium intake. The good news? You can make simple food swaps to reduce these and protect your heart.

Why Reduce Saturated Fat?

Saturated fats, found mostly in animal products and processed foods, can raise LDL cholesterol levels, increasing the risk of heart disease. Instead of cutting fat completely, focus on replacing saturated fats with healthier fats.

Why Cut Back on Sodium?

Excess sodium can raise blood pressure, which strains the heart and blood vessels. Processed and packaged foods often contain hidden salt, so becoming label-savvy is key.

Practical Tips to Lower Saturated Fat and Sodium

1. Choose Lean Proteins

Opt for skinless poultry, fish, or plant-based proteins like lentils and beans instead of fatty cuts of meat.

2. Cook With Herbs and Spices

Use garlic, ginger, lemon, rosemary, or paprika instead of salt to flavour your meals.

3. Read Food Labels

Look for products labelled “low sodium” or check that sodium content is less than 140 mg per serving.

4. Limit Processed Foods

Cut back on sausages, cured meats, canned soups, and ready meals, which are often high in saturated fat and salt.

5. Incorporate Omega-3 Fatty Acids

Add fatty fish like salmon, sardines, or mackerel to your meals 2-3 times a week. Flaxseeds and chia seeds are great plant-based options.

Need Help Cutting Down on Saturated Fat and Sodium?

If you find it challenging to reduce saturated fat and sodium without losing flavour, book a personalised nutrition session with me today [here] I’ll help you create heart-healthy meals that you actually enjoy.

Small Changes, Big Heart Benefits

Remember, even small dietary changes can significantly improve your heart health and quality of life. Don’t wait to make your heart a priority—book your 1:1 consultation now and get expert guidance tailored just for you. [here]