Skip to Content
Home > Wellness > Health Library > Healthy Eating: Cutting Unhealthy Fats From Your Diet
Foods like cheese, butter, sausage,
and desserts may taste good to you, but they
can have a lot of
saturated fat and cholesterol. Eating too much of
these unhealthy fats could lead to
high cholesterol and heart disease.
Start with small changes first. Use
heart-healthy olive or canola oil instead of butter for cooking. Drink fat-free
or low-fat milk instead of 2% milk or whole milk.
Pick leaner cuts of meat.
Use this topic as a guide for making
following chart as a guide.
Regular ground beef, fatty or
highly marbled cuts, spare ribs, organ meat, poultry with skin, fried chicken,
fried fish, fried shellfish, lunch meat, bologna, salami, sausage, hot
Extra-lean ground beef (97% lean),
ground turkey breast (without skin added), meats with fat trimmed off before
cooking, skinless chicken, low-fat or fat-free lunch meats, baked fish
Whole milk and 2% milk;
whole-milk yogurt, most cheeses, and cream cheese; whole-milk cottage cheese,
sour cream, and ice cream; cream; half-and-half; whipping cream; nondairy
creamer; whipped topping
Low-fat (1%) or fat-free milk and
cheeses, low-fat or nonfat yogurt, egg substitutes, egg whites
Coconut oil, palm oil, butter,
lard, shortening, bacon and bacon fat, stick margarine, peanut butter
that has been hydrogenated (the no-stir kind)
Canola oil, olive oil, peanut
oil, soft margarines with no trans fats and no more than one-third of the total
fat from saturated fat, natural peanut butter that has not been
Breads in which eggs, fat, or
butter is a major ingredient; most granolas (unless fat-free or low-fat);
high-fat crackers; store-bought pastries and muffins
Regular breads, cereals, rice,
corn tortillas, pasta, and low-fat crackers. Choose whole grains as much as
Fried vegetables; coconut;
vegetables cooked with butter, cheese, or cream sauce
All fruits and vegetables that do
not have added fat
Ice cream; store-bought pies,
cakes, doughnuts, and cookies made with coconut oil, palm oil, or hydrogenated
oil; chocolate candy
Fruit; frozen yogurt; low-fat or
nonfat versions of treats such as ice cream; cakes and cookies made with
unsaturated fats and/or those made with cocoa powder
Try some of these ideas:
eat out often, it may be hard to avoid unhealthy fats. Try these tips:
Sometimes a fat-free food isn't the best choice. Fat-free cookies,
candies, chips, and frozen treats can still be high in sugar and calories. Some
fat-free foods have more calories than regular ones. Eat fat-free foods in
moderation, as you would other foods.
November 9, 2013
Kathleen Romito, MD - Family Medicine & Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
How this information was developed to help you make better health decisions.
To learn more visit Healthwise.org
© 1995-2014 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
Feeling under the weather?
Use our interactive symptom checker to evaluate your symptoms and determine appropriate action or treatment.
Our interactive Decision Points guide you through making key health decisions by combining medical information with your personal information.
You'll find Decision Points to help you answer questions about:
Alamance Regional Medical Center1240 Huffman Mill RoadBurlington, NC 27215336-538-7000
©2014 Alamance Regional Medical Center
• All Rights Reserved •