The best way to reduce saturated and trans fats in your diet is to eliminate all oils and do not cook with butter, margarine, or shortening. 

 

You can also reduce the amount of saturated fat in your diet by removing meat from your diet.

 

You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with vegan 

Coleslaw, chickpeas salad in a tomato sauce, Guacamole rather than butter, or use sliced whole fruit or Guacamole spread on your toast instead of margarine.

 

You must remove all junk foods

 

Fats to choose 

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You need fats in your diet so use avocados, nuts, and seeds, are good choices for a heart-healthy diet.  All types of fat are high in calories so use in moderation. 

An easy way to add healthy fat (and fiber) to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Studies have found that flaxseeds may help lower cholesterol in some people. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into your smoothie, applesauce or hot cereal.

 

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Fats to limit

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Olive oil

Canola oil

Vegetable and nut oils

Margarine, trans fat free

Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance

Nuts, seeds

Avocados

Butter

Lard

Bacon fat

Gravy

Cream sauce

Nondairy creamers

Hydrogenated margarine and shortening

Cocoa butter, found in chocolate

Coconut, palm, cottonseed and palm-kernel oils

 

 

 

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