How To Fight Fat And Cut Cholesterol

DAIRY
DECREASE	Whole-milk regular, evaporated, condensed Hard cheese Whole-milk cottage cheese (14% + fat) Ice Cream Whole-milk yogurt Imitation milk products - most non-dairy creamers, whipped topping (note type of fat)
SUBSTITUTE	Skim or 1% fat milk - liquid, powdered, evaporated low-fat yogurt Low-fat American type cheeses Low-fat cottage cheese (1-2%) Farmer or pot cheese Buttermilk made from skim milk
GO EASY ON	2% fat milk Part-skim mozzarella or ricotta cheese
PROTEIN
DECREASE	Egg yolks - no more than 3 or 4 a week Organ meats Fatty red meats - beef, lamb, pork Cold cuts Sausage, hot dogs, bacon Spare ribs Canned meats, meat mixtures Duck
SUBSTITUTE	Poultry without skin White fishes Tuna, water packed Egg whites (2 whites = 1 whole egg in recipes) Dried beans Lean cuts of beef, pork or veal (no more than 2 or 3 times a week)
GO EASY ON	Nuts Shellfish Oil fish such as salmon or mackerel Nut butters Fish canned in oil
FRUITS & VEGETABLES
DECREASE	Added butter Margarine Creams and sauces Coconut
SUBSTITUTE	More fresh, frozen, canned, dried fruits and vegetables (avoid heavy syrup calories)
GO EASY ON	Avocados Olives
BREADS AND CEREALS
DECREASE	Baked goods: pies, cakes, cookies, doughnuts Greasy rolls and muffins Egg noodles and breads
SUBSTITUTE	Whole-grain breads and cereals (oatmeal, whole wheat, rye, bran) Rice, pasta, noodles (no added fat)
GO EASY ON	Muffins and breads made with polyunsaturated fats Angel food cake
FATS
DECREASE	Butter Hydrogenated fats Shortening Chocolate Coconut oil Palm oil Lard, bacon fat Sour cream, cream cheese Cream, half-and-half Most non-dairy creamers
SUBSTITUTE	Polyunsaturated oils: Corn, safflower, soybean, sunflower Monounsaturated oils: Olive, canola, avocado, peanut Diet Margarine Non-fat crème cheese, mayonnaise, salad dressing