1. Cook lean meats. When you are preparing meals, choose lean meats. The solid fat content of most meat is a saturated fat, and most meats have limited amounts of trans-fat. In order to avoid eating unhealthy fats, Cook meats that have a low-fat content or trim off excess fat.
2. Eat less dairy. Almost all animal products, including dairy, are high in saturated fat. Full-fat cheese, milk, ice cream and other dairy-based foods contain fats that may increase your risk of heart disease. Try to minimize the amount of dairy-based foods you eat and look for healthier substitutes, like soy products. When you do eat dairy, look for 1% or skim options to minimize the amount of fat consumed.
3. Steer clear of tropical oils. Coconut and palm oils are high in saturated fats. These oils are often depicted as healthy alternatives to trans-fats in certain products. However, they have high levels of saturated fats and should be avoided.
4. Avoid hydrogenated oils and trans-fats. Hydrogenated oils are liquid vegetable oils that have had hydrogen added to them through an industrial process. The result is a more solid fat that is inexpensive to use, easy to make, and will last a long time. However, trans-fats dramatically increase your LDL cholesterol levels, leading to an increased risk of heart disease, stroke, and type 2 diabetes. Many processed foods contain high levels of trans-fats. Trans-fats are also common in most fast food.
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