B. Choosing Foods Low in Fat and Cholesterol A high-fat diet has been linked with cancers of the breast, colon and prostate. A reduced intake of fat helps control weight and lower the risk of heart disease. The ratio of total cholesterol to HDL should be less than 4.5. The average American eats between 500-600 mg cholesterol daily. In general, tub margarines contain less saturated fat than solid sticks.
Liquid margarines have even lower levels.
Choosing lean cuts of meat and removing the skin from poultry are other ways ofreducing fat. High sodium intake aggravates high blood pressure in some individuals with this condition. A small amount of salt may be used in cooking, but no salt should be added to the food after it is prepared. A liberal use of herbs and spices can provide flavor. D. Increasing the Fiber Content Fiber is the part of plant food that the body does not digest.