Avoid saturated fat
and oils, such as butter, bacon drippings, lard, palm oil, and coconut oil. Palm and coconut oils are often found in processed foods. Replace these with soft tub margarine or vegetable oils, such as olive, safflower, soy, corn
, canola, or peanut oil.
Limit trans fatty acids or partially hydrogenated vegetable oils, such as those found in hard margarines, snack crackers, cookies, chips, and shortenings.
Limit milk products that contain more than 1% milk fat, such as cream, most cheeses, and nondairy coffee creamers or whipped topping.
Limit snack crackers, muffins, quick breads, croissants, and cakes made with extra fat, saturated or hydrogenated fat, whole eggs, or whole milk. Replace with low-fat baked goods and use the spreads lightly.
Instead of using butter or margarine on bread, try dipping it in olive oil.
Avoid fast foods (such as hamburgers, fries, fried chicken, and tacos), which are high in both total fat and saturated fat. When you eat out, choose broiled sandwiches or chicken without skin, salads with low-fat dressing, and foods that aren't fried. Ask the server to leave off the cheese and high-fat dressings like mayonnaise.