Although your body does need some fat for important functions like absorbing certain vitamins and cushioning your organs, not all fats are created equal. Saturated fats, which are usually found in animal foods like full fat dairy and fatty meats, can increase LDL cholesterol (bad cholesterol) levels in your blood. Coconut and palm oil, unlike other plant oils which are usually a good source of healthy fats, are also sources of saturated fat. Limit fats that are solid at room temperature. The other fats that can have a negative impact on both good (HDL) and bad (LDL) cholesterols are trans fats, as discussed in Heart Health Tip #4.
- Choose skim or 1% milk
- Choose lean protein like skinless poultry and fish or vegetarian sources like tofu and legumes most of the time
- limit red meat to 1-2 servings/week and trim off visible fat
- replace butter with oils like olive and canola oils. Canola oil is good for cooking as it has a high smoke point while olive oil is good for things like salad dressings.