How can I consume less fat?

Experts recommend keeping your cholesterol intake to less than 300 mg per day. Strategies for reducing saturated fat and cholesterol include:
  • Only eat three servings or less per week of red meats, processed meats, organ meats, eggs and high-fat dairy products.
  • Choose low saturated-fat protein sources, such as fish, turkey, chicken, legumes (dried peas and beans), nuts and seeds.
  • Use lean cuts of meat and trim excess fat.
  • Substitute skim and low-fat milk for high-fat dairy foods.
  • Broil, bake or boil foods instead of frying.
  • Increase your consumption of fruits, vegetables and whole grains.
Enas Shakkour
Nutrition & Dietetics
When cooking, spray your pan instead of using oils and butters.

Do not add mayonnaise to your sandwiches. Instead, use ketchup or mustard. If you really want some mayonnaise, you can measure out a teaspoon of mayonnaise and spread it out on the bread with a knife.

Avoid dressings on your salad. Try vinegar, fat-free dressings, or olive oil. Olive oil is a fat, but it is a healthy fat. If you can't eat your salad without dressing, measure out a Tablespoon of dressing and drizzle it on your salad.
Choose skim milk or 1% milk and low fat dairy products.

Avoid pastries, cookies, and doughnuts.

Do not eat chicken skin or high-fat animal products. Choose lower fat ground beef.

Choose baked chips instead of fried chips for snacks.

Stay away from fried foods, and choose baked, grilled, braised, or boiled.

With that said, some fats are essential for your body. Fatty fish, avocados, olive oil, nut butters, and nuts are fats that are good for you.
Dr. Andrea Pennington, MD
Integrative Medicine
When shopping, choose foods low in saturated fat, opt for low-fat dairy products (if you eat them at all) and cook with oils low in saturated fats. This is an easy way to cut calories from your diet since fat provides 9 calories per gram. Decreasing your saturated fat consumption also saves your heart by lowering your cholesterol. High cholesterol leads to hardening of arteries which leads to heart attacks.

Continue Learning about Fats


At 9 calories per gram, fats can add up quickly in your diet, yet experts recommend that you get only 7% of your calorie intake from fat. Fats also affect your cholesterol, and there are both good and bad fats. The best kind of fa...

ts are called unsaturated fats, and can be found in oils like olive and canola oils, nuts and seeds. These fats can help your body get rid of cholesterol. Saturated fats often have had hydrogen added to them to make them more solid. Other saturated fats are found in cream, butter and meats. They can raise your blood cholesterol. Its wise to learn which is which and check nutrition labels to make proper choices.

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.