Saturated fats are a hot topic in the nutrition world today, mainly because they increase the blood cholesterol that leads to heart disease. Though the average person should consume less than 10% of these “solid” fats each day, most Americans go well over that amount. If you want to cut down on the saturated fats that you’re likely unknowingly consuming, here are two foods to avoid.

1. High-fat cuts of meat. Saturated fats often appear in the marbled parts of meat, which are quite literally where the fat is stored in the animal. Avoid marbled meats like bacon, salami, and lesser quality cuts of steak in order to reduce your saturated fat intake, and be sure to trim the fat from any meat that you prepare.
2. Coconut oil. Though many sources have been preaching the health benefits of coconut oil lately, if you’re avoiding saturated fats the negatives often outweigh the positives. Coconut oil is a hydrogenated oil, which is by definition the food that contains the most saturated fat. It is made up of 93% saturated fat, and just one tablespoon of coconut oil contains 65% of your recommended daily value.

Top 10 Foods Highest in Saturated Fat [Healthaliciousness]
Saturated Fats Are Primarily Found in What Groups? [SF Gate]
Saturated Fat [CDC]
Fat and Oils [Better Health Channel]

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Though many people think of breads and bran cereals when it comes to fiber, there are actually a wide variety of other food sources for this beneficial nutrient. If you want to incorporate more fiber into your diet in order to improve your digestion, prevent stroke and heart attack, and keep you feeling more full, try these two surprising food sources.

1. Nuts. While fiber-rich breads can be high in calories and carbohydrates, nuts are a healthy snack that will also provide you with healthy fiber. Just 1/4 cup of almonds contains four grams of fiber, which really adds up if you eat small handfuls throughout the day. If you prefer a different type of nut to almonds, that’s okay too; each type of nut contains a variety of unique health benefits and its own amount of fiber.
2. Chia seeds. If you’re growing a bit tired of getting fiber from fruits and vegetables, try eating chia seeds instead. These tiny seeds contain both soluble and insoluble fiber, and just one tablespoon contains up to six grams of the nutrient. Many people add chia seeds to their iced tea or another cold beverage before consuming them. This causes the seeds to swell full of the liquid, which makes for a truly unique and healthy snack.

The 16 Most Surprising High-Fiber Foods [Greatist]
High Fiber Foods: 7 Surprising Sources [HuffPost Healthy Living]
10 Surprising Sources of Fiber [Yahoo! Shine]
The Most Surprising High-Fiber Foods [Health]

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