Cutting the Fat

The Dietary Guidelines for Americans recommend keeping total fat between 20-35% of total daily calories. Saturated fats should be kept to less than 7-10% of the total calories and Trans fats should be kept as low as possible; as these forms of fat have been know to clog arteries and impair heart health.

While the body still requires a good amount of energy from healthy-fat sources, Try making the pointers below a habit for better Heart Health:

  • Substitute 2 egg whites for 1 egg yolk
  • Switch from butter to liquid or soft tub margarine without trans fats
  • Use less oil, margarine, or butter
  • Use half the amount of mayonnaise, or switch to low fat
  • Use the “rule of thumb” when reading labels:
    • Margarine – less than 2 gm saturated fat / tablespoon; no trans fat
    • Packaged food – less than 3 gm total fat / 100 calories
  • ┬áSelect lean cuts of meat, poultry, and pork; and trim viable fat from meats
  • Buy nonfat 1% milk instead of 2% or whole
  • Use skim milk for coffee in place of non-dairy creamer
  • Avoid products containing “tropical oils,” lard, and / or shortening
  • Use air popped popcorn instead of microwave popcorn
  • Modify recipes to make them lower in total fat and saturated fat
  • Have less cream sauce, creamy dressings, cheese sauce, and gravy
  • Switch creamy salad dressings to balsamic vinegar or oil
  • Select salad dressings with less than 1 gm saturated fat per tablespoon
  • Use non-fat, plain yogurt to “cut” mayonnaise, sour cream, or salad dressings
  • Have sherbert, sorbets, frozen yogurt, or fruit ices instead of ice cream
  • Limit intake of nuts to 1 oz
  • Buy and use non-stick cookware