- 1). Reduce consumption of unhealthy saturated fat by eliminating butter and cream. Cut down on cheese as well. Remove the skin from chicken, and take the time to de-fat meats. Avoid anything that contains coconut or palm-kernel oils.
- 2). Replace all cooking oil with extra-virgin olive or canola oil. Cook your food slowly to lower the smoke point, which is the temperature at which cooking oil starts to break down into unhealthy fatty acids.
- 3). Do not use margarine or shortening. Check food labels thoroughly for partially hydrogenated oil, and avoid foods that have it.
- 4). Eat avocados, walnuts and almonds in place of red meat, cakes and cookies. Nuts and avocados contain large amounts of omega-3, the good fat. Researchers at Purdue University say that almonds are a filling food and can thus prevent weight gain; they can also lower the risk of heart disease and diabetes.
- 5). Eat wild salmon, which can be found at most supermarkets, or take fish-oil supplements. Also eat bran cereal that contains flax seeds, and treat yourself twice a week to a breakfast of omega-3-enhanced eggs.
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