In fact, the oil in salad dressing is the biggest source of fat for many people. Even the best oils, olive and canola, have as many calories as butter or soybean oil, even though they are low in saturated fat and safe for your heart. When you are cooking, use less oil or shortening than the recipes call for. Thousands of packaged foods offer unnecessary fat. Look for baked foods that are just about as tasty, but much lower in fat and calories.
Eggs are versatile, convenient, and tasty.
Too bad one yolk contains almost a day's worth of cholesterol. That cholesterol clogs arteries, promoting heart disease and stroke. For many recipes, such as pancakes and waffles, you can replace one whole egg with two whites. At regular restaurants, look for egg-white omelets on the menu or ask the chef to prepare eggs with egg whites only or an egg substitute. Beat 3 egg whites, pour on top of vegetables, stir occasionally, cook until firm.