 Choose lean meat, and dry beans and peas for protein.
Reduce intake of red meats, and eat smaller portions including fish and poultry.
Limit use of organ meats such as liver, brains, kidney, heart, sweetbreads.
Remove the skin from chicken and trim the fat from meat.
Roast, bake, broil, or simmer meat rather than frying. Avoid fried foods as they are very high in fat
Limit egg yolks to one per serving when making scrambled eggs. Use additional egg whites for larger servings. Limit total egg intake to two or three per week.
Eat more albacore tuna, salmon, lake trout, mackerel, herring, and sardines. Try including one of these in your diet twice a week.
After cooking soups and stews, chill them and then skim the fat off the top.
Be cautious of processed foods and fast foods which may contain coconut oil or palm oil.
Reduce intake of dairy products by replacing whole milk with 1 percent or skim in baking and for drinking. Eat cheeses that have less than 5 grams of fat per ounce.
Substitute plain lowfat yogurt or blender-whipped lowfat cottage cheese for sour cream or mayonnaise.
Limit foods high in oil, such as nuts, olives, and avocados, to avoid fat-dense calories.
Read labels to choose products low in saturated fats and total fat content. Make sure 1-tablespoon serving has no more than 2 grams of saturated fat. Avoid commercially prepared and processed foods made with saturated fats.
Steam, broil, stir-fry, boil, bake, or microwave vegetables rather than frying when preparing foods.
Season with herbs and spices, citrus juices and wine rather than butter or margarine. Try whole-grain flours to enhance flavors of baked goods made with less fat and cholesterol.
Try flavored vinegars or lemon juice on salads, or use smaller servings of oil-based or lowfat salad dressings.
Limit use of butter, cream, coconut oil, hydrogenated margarines. Use vegetable oil in place of solid shortening, margarine, or butter when possible.
some content from: Harcourt Learning Direct and the American Heart Association
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