Overview

Foods like cheese, butter, sausage, and desserts may taste great, but they can have a lot of unhealthy saturated fat or trans fat. Eating too much unhealthy fat could lead to high cholesterol and heart disease. But you can choose foods that are lower in these fats.

Start with small changes. Use heart-healthy olive or canola oil instead of butter for cooking. Pick low-fat or nonfat yogurt or cottage cheese instead of whole-milk yogurt or cottage cheese. Over time, you can add more small changes.

How can you make healthier choices?

Replacing unhealthy fats

Some foods can have a lot of unhealthy saturated fat or trans fat. Here are some ways to replace unhealthy fats with healthier choices.

Reducing saturated fat

Try these ideas for lowering the amount of unhealthy saturated fat in your diet.

• Put the focus on vegetables, fruits, and whole grains.
  • Try main dishes that use whole wheat pasta, brown rice, dried beans, or vegetables.
  • Think of meat as a side dish instead of as the main part of your meal.
• Reduce saturated fats in the protein foods you eat.
  • Choose plant proteins more often. These include soy products, beans, and nuts.
  • If you eat meat, choose options lower in saturated fat, such as fish, poultry with the skin removed, and leaner cuts of red meat.
  • Trim fat from meats before you cook them. Drain off fat after you brown the meat or while you roast it.
• Use healthier fats when cooking.
  • Choose unsaturated fats, such as canola or olive oil, instead of butter or shortening.
  • Try cooking methods that use less fat, such as broiling, steaming, or grilling.
• Choose lower-fat dairy products.

  These include nonfat or low-fat milk, yogurt, and cheeses.

• Read food labels on packaged foods.
  • Choose those with little saturated fat.
  • Be aware that "fat-free" isn't always the best choice. Some fat-free foods are high in sugar and calories.
• Choose lower-fat options when you eat out.
  • Select foods that are broiled or poached instead of fried or breaded.
  • Order sauces, gravies, and salad dressings on the side, and use only a little.
  • Choose tomato sauce instead of cream sauce.
  • Have a salad for your side dish.