Tips to reduce fat and cholesterol in the diet

What are some tips to reduce fat and cholesterol in the diet?

* Steam, boil, bake, or microwave vegetables rather than frying.

* Season vegetables with herbs and spices instead of fatty sauces, butter or margarine.

* Try flavored vinegars or lemon juice on salads or use smaller servings of oil-based or low-fat salad dressings.

* Try whole-grain flours to enhance flavors of baked goods made with less fat and fewer or no cholesterol-containing ingredients.

* Replace whole milk with low-fat or skim milk in puddings, soups and baked products.

* Substitute plain low-fat yogurt or blender-whipped low-fat cottage cheese for sour cream or mayonnaise.

* Choose lean cuts of meat, and trim fat from meat and poultry before and after cooking. Remove skin from poultry before or after cooking.

* Roast, bake, broil, or simmer meat, poultry and fish rather than frying.

* Cook meat or poultry on a rack so the fat will drain off. Use a non-stick pan for cooking so added fat is unnecessary.

* Chill meat and poultry broth until the fat becomes solid. Remove the fat before using the broth.

* Limit egg yolks to one per serving when making scrambled eggs. Use additional egg whites for larger servings.

* Try substituting egg whites in recipes calling for whole eggs. Use two egg whites in place of one whole egg in muffins, cookies and puddings..


Credits: FDA Consumer, September 1995 update: Help in Preventing Heart Disease. 

Related article:
Fat facts

This article has informational purpose and  isn't a substitute for professional advice.

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