Cut down on unhealthy fats daily to lower cholesterol

Eating too much saturated (unhealthy) fat can raise cholesterol and increase your risk of heart disease.

Saturated fat is found in:

• Butter, ghee, lard, lard, coconut oil and palm oil
• Pastries
• Cookies
• Fatty meats
• Sausages
• Bacon
• Cured meats such as salami, chorizo and pancetta
• Cheese
• Pastries, such as pies, quiches, sausage rolls and croissants
• ice cream, sour cream and sour cream
• Coconut milk and coconut cream
• Milkshakes
• Chocolate and chocolate butter

You should reduce your overall fat intake and replace saturated fat with some unsaturated fats, including omega-3 fats.

Here are some practical ways to cut down on saturated fat:

• Compare food labels when you shop so you can choose foods that are lower in fat
• Choose low-fat or low-fat dairy products or dairy alternatives
• Bake, grill, boil or steam foods instead of frying or roasting
• Measure oil with teaspoons to control how much you use or use an oil spray
• Trim visible fat and remove skin from meat and poultry before cooking
• Choose leaner meats, such as turkey breast and lean mince
• Make your casseroles and curries tastier by adding vegetables and beans
• Try low-fat butter, such as olive or sunflower oil