The type of fat that increases cholesterol is saturated fat and transfats, otherwise known as animal fat, as they are mostly found in foods of animal origin. Transfats are found in manufactured foods when a good oil is hardened or oxidized.
How to reduce saturated fat in the diet.
Become a vegan. OK, you are probably not going to go that far.
Substitute vegetable protein for meat
Eat low fat meat and poultry
Eat CLA beef
Use low fat or skim dairy products
Substitute soy milk, rice milk, almond milk for cows milk
Eat more proteins of vegetable origin as a substitute for meat.
Beans, peas (legumes)
Tofu
Nuts
Vegetable protein, "spun protein"
Tofu burgers, hot dogs, tofu turkey etc. The author believes that this should be an interim measure. As long as you want a hamburger or hot dog the tofu version will always be second best. You will drift back to the meat based version eventually. You will always crave the real thing. Get to like beans, peas, fish and seafood! You may end up prefering them. And eat some real meat (low fat) in smaller servings if you must. Getting off meat products foods is like quitting smoking: you are going to relapse on occasion. Get right back on the wagon! Forgive yourself. Re-commit to your diet. You are worth it, aren't you?
Eat low fat meat and poultry.
Since the food industry became aware of the population's concern about fat and cholesterol they have moved to lower fat cattle and pigs. You can now see packets of pork labelled "less than 6% fat".
Trim the fat from meat and poultry or drain it from casseroles or soups.
Eat CLA beef
Beef raised on grass or hay as opposed to silage, commercial feed or grain has less saturated fat and more CLA (conjugated linoleic acid) which is a good fat. Imagine beef being good for you! CLA may help prevent breast cancer, is a very strong antioxidant, helps control cholesterol and modulate insulin in diabetics.
All lamb is grass raised: they don't take to commercial feeds. They have higher CLA but they also are fatty meats. It is hard to find lean lamb.
Eat low fat dairy products and/or
Substitute soy milk, almond milk or rice milk for cows milk and
Try Soya cheese, soya cream cheese and other soy based products for spreads etc. When these products first came on the market they were fairly disgusting, but many are now quite palatable. Try it, you'll like it!
