Saturated fats are animal fats and other fats that are hard at room temperature. This includes the fat in dairy products and palm and coconut oils, and a certain percentage of the fat in most vegetable shortenings. Monounsaturated fats , like those in olive and canola oil, and polyunsaturated fats , like those in corn, soybean, peanut, sunflower seed, and safflower oil, are good substitutes for saturated fats. Soft tub margarine has less saturated fat than stick margarine. Most people can lower an elevated blood cholesterol level 10 to 20 per cent by lowering their saturated fat intake and increasing their intake of foods that are high in fibre and complex carbohydrates.
Limit intake to six ounces per day of lean meat, poultry, and fish.
Avoid processed meats like bacon, wieners, and sausage, and organ meats such as liver. Broil hamburger patties instead of frying, and omit cheese and bacon. Ricotta can be used as a low-fat spread, and neutchatel, ricotta, or cottage cheese can be substituted for cream cheese in many recipes. Enhance flavours with whole-grain flours, brans , or wheat germ. Frost with plain icing sugar or fruit glazes instead of butter-based frosting.