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Foods like cheese, butter, sausage,
and desserts may taste good to you, but they
can have a lot of
saturated fat and cholesterol. Eating too much of
these unhealthy fats could lead to
high cholesterol and heart disease.
Start with small changes first. Use
heart-healthy olive or canola oil instead of butter for cooking. Drink fat-free
or low-fat milk instead of 2% milk or whole milk.
Pick leaner cuts of meat.
Use this topic as a guide for making
following chart as a guide.
Regular ground beef, fatty or
highly marbled cuts, spare ribs, organ meat, poultry with skin, fried chicken,
fried fish, fried shellfish, lunch meat, bologna, salami, sausage, hot
Extra-lean ground beef (97% lean),
ground turkey breast (without skin added), meats with fat trimmed off before
cooking, skinless chicken, low-fat or fat-free lunch meats, baked fish
Whole milk and 2% milk;
whole-milk yogurt, most cheeses, and cream cheese; whole-milk cottage cheese,
sour cream, and ice cream; cream; half-and-half; whipping cream; nondairy
creamer; whipped topping
Low-fat (1%) or fat-free milk and
cheeses, low-fat or nonfat yogurt, egg substitutes, egg whites
Coconut oil, palm oil, butter,
lard, shortening, bacon and bacon fat, stick margarine, peanut butter
that has been hydrogenated (the no-stir kind)
Canola oil, olive oil, peanut
oil, soft margarines with no trans fats and no more than one-third of the total
fat from saturated fat, natural peanut butter that has not been
Breads in which eggs, fat, or
butter is a major ingredient; most granolas (unless fat-free or low-fat);
high-fat crackers; store-bought pastries and muffins
Regular breads, cereals, rice,
corn tortillas, pasta, and low-fat crackers. Choose whole grains as much as
Fried vegetables; coconut;
vegetables cooked with butter, cheese, or cream sauce
All fruits and vegetables that do
not have added fat
Ice cream; store-bought pies,
cakes, doughnuts, and cookies made with coconut oil, palm oil, or hydrogenated
oil; chocolate candy
Fruit; frozen yogurt; low-fat or
nonfat versions of treats such as ice cream; cakes and cookies made with
unsaturated fats and/or those made with cocoa powder
Try some of these ideas:
eat out often, it may be hard to avoid unhealthy fats. Try these tips:
Sometimes a fat-free food isn't the best choice. Fat-free cookies,
candies, chips, and frozen treats can still be high in sugar and calories. Some
fat-free foods have more calories than regular ones. Eat fat-free foods in
moderation, as you would other foods.
November 9, 2013
Kathleen Romito, MD - Family Medicine
& Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
How this information was developed to help you make better health decisions.
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