Build a Foundation

Lower the amount of total fat in your diet by eating fewer high-fat foods. High-fat foods often contain large amounts of saturated fat (most undesirable fat source).

Lower the amount of saturated fats while increasing the amount of polyunsaturated fat in the diet.

Lower cholesterol intake. Eat more fruit and vegetables and fewer animal products.

Eat more complex carbohydrates (starch and fiber). Foods high in complex carbohydrates are usually low in fat and contain no cholesterol.

Lose weight, if overweight, by decreasing the number of calories taken in and increasing the number of calories used.

Eat less total fat!

Within any food category, there are high-fat and low-fat items. Read labels to learn which foods are low in fat.

Sausage and most processed luncheon meats are high in fat and saturated fat.

Cream, sour cream, ice cream, butter, and many cheeses are high in fat and saturated fat.

Eat less saturated fat!

Most animal fats generally contain high proportions of saturated fat, whereas the fat in chicken and fish contains higher proportions of polyunsaturated fat.

The vegetable oils from palm kernel, coconut, palm, and cocoa fat contain large proportions of saturated fat.

Vegetable oils with the highest proportions of polyunsaturated fat are safflower, sunflower, corn, soybean, and cottonseed oils.

Eat less cholesterol

Cholesterol is found in high amounts of red meats, organ meats (liver, kidney, sweetbread, brain), and egg yolks.

Shrimp is also high in cholesterol.

To Eat More Complex Carbohydrates

Vegetables, fruits, cereal grains, dried peas and beans, rice, and pasta contain complex carbohydrates, little or no saturated fat, and no cholesterol.

Lose Weight

Fats are high in calories.

Fat and oils supply 9 calories per gram compared to protein and carbohydrates, which supply only 4 calories per gram.