2. Use olive or canola oil over other vegetable oils. Studies have shown that a diet rich in olive or canola oils is associated with higher HDLs, the "good" cholesterol.
3. Buy lean cuts of meat and trim away visible fat.
6. When making a two-egg omelet, eliminate one yolk. Or try an egg white omelet seasoned with spices and herbs.
7. Steam your vegetables; if you cook vegetables in butter or oil, try chicken broth as a substitute.
8. Use concentrated skim milk where recipes call for cream.
9. Use plain low-fat yogurt where recipes call for sour cream or cream cheese.
10. Try concentrated skim milk where recipes call for cream.
11. Make your own salad dressing using olive or canola oil. For creamy dressings use low-fat yogurt instead of buttermilk or sour cream.
12. Use a nonstick pan coated with a spray of vegetable oil instead of butter.
13. When using boxed cake mixes, cut down on the amount of fat or oil and make up the difference with water. You can cut out about a third of the oil required without losing the taste.
14. Read food labels. Look out for anything that contains palm, palm-kernel or coconut oil, or shortening or hydrogenated oils. These oils have been shown to clog arteries, contributing to heart disease, stroke, and even high blood pressure.
