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Saturated fat, trans fat and dietary cholesterol can raise your blood
cholesterol level. Saturated fats are usually solid at room temperature, and
come from animal foods such as butter or meat fat. A few plant oils, such as
coconut and palm oil, are also high in saturated fat. Trans fat is primarily
found in foods that contain “hydrogenated” oils such as margarine, shortening,
and some processed foods.
You can cut back on these cholesterol-raising fats with some simple changes.
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Use low-fat or fat-free milk, yogurt, cheese, and sour cream rather than
full-fat varieties.
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Limit foods that contain hydrogenated vegetable oils or tropical oils such as
palm kernel and coconut oils.
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Select lean beef and pork, poultry with the skin removed, or fish instead of
fatty meats and sausage.
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Eat tofu, nuts and legumes (dry beans) for delicious, meatless meals.
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Substitute liquid oils or trans-fat free soft margarine for shortening,
butter,stick margarine, lard, or other solid fats.
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Top salads with low-fat or fat-free salad dressing, or select dressing made
with unsaturated liquid oils such as olive, canola, safflower or soybean.
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Choose vegetable- or broth-based soups more often than cream soups.
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Read food labels for the amount of saturated fat, trans fat and dietary
cholesterol.
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