If you try to lose weight or lower cholesterol, you might want to try a low fat diet. The USDA recommends that less than 10 percent of your daily calories should come from saturated fat, and total daily fat intake should be no more than 35 percent of your total daily calories. The USDA also recommends avoiding or limiting trans fats, make the most of the fat instead claim from polyunsaturated and monounsaturated fats
Choose lean meats and remove visible fat before cooking. When you add ground beef recipes, drain and rinse it after cooking to remove as much of the fat as possible. Use ground round instead of ground beef in recipes when you’re unable to clear fat. Add fish and chicken to your diet and reducing consumption of meat. Substitute vegetarian bean meals instead of meat a couple of nights a week. When you eat chicken, fish or meat, remove fat, skin and breading before eating it.
Avoid fried food. Prepare your food by baking, grilling or steaming. Do not add oil or butter. Use spices and herbs for extra flavor. Use defatted salad dressing instead of mayonnaise. Cook with low-fat or fat-free dairy products like milk, cheese and sour cream. Use preserves on toast and bagels instead of butter or cream cheese.
Use olive oil for cooking. When cooking with high heat you may need to use canola oil to avoid smoking. Both these oils are high in monounsaturated fat, and it’s good for you. Polyunsaturated fats are another healthy fats, and this is found in fish, seeds, nuts, and other vegetable oils. Both of these types of fat can help lower your cholesterol when they are replaced by saturated fats in your diet. Partially hydrogenated oils or trans fats found in margarine and fat. It can increase your cholesterol. Saturated fats also raise bad cholesterol levels, and should be limited in your diet. Saturated fats found in meat and dairy products.
Fruits and vegetables
Add fruits and vegetables to your diet to replace fat side dishes and snacks. Prepare vegetables without added sauces or butter. Steam your vegetables and flavor them with spices instead. Choose frozen fruit as a desert instead of ice cream. Snack on carrot sticks instead of cookies or potato chips. By making these substitutions, you can automatically lower the amount of saturated and trans fats you eat each day.