Avoid trans fats.
Trans fats (and saturated fats too) raise the bad LDL cholesterol in your blood which increases your risk of heart disease.
Check the nutrition label.
Look for saturated, trans fats, cholesterol, and added oils.
Choose fats wisely.
Read the label, and avoid foods high in saturated, trans fats, and cholesterol. Avoid all "partially hydrogenated vegetable oils"
Eat healthy fats.
Fish, nuts, and foods prepared with vegetable oils.
Get your omega-3 fats.
Omega-3 polyunsaturated fatty acids are found in salmon, trout, herring, walnuts, flaxseed, and soybean and canola oils.
Minimize saturated fats.
Your daily diet should have less than 10% of calories from saturated fats. For a 2000 cal diet, that's less than 20 gm saturated fat.
Read the fat label.
Look for "low saturated fat", "fat free" and "light".
Reduce saturated fats.
Avoid foods high in saturated fats or made with palm or coconut oils: whole milk, cakes, cookies, crackers, pies, shortening, creamers.
Replace saturated fats with polyunsaturated fats.
Omega-6 polyunsaturated fats include soybean, corn, or safflower oil.
Trim excess fat.
Cut away excess fat from cuts of red meat, and remove the skin from poultry.
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