Cooking low-saturated fat, low-cholesterol dishes may not take a
long time, but best intentions can be lost with the addition of
butter or other added fats at the table. It is important to learn
how both certain ingredients and preparation methods can add
unwanted saturated fat and cholesterol to your dishes. The
following list provides examples of lower fat cooking methods and
tips on how to serve dishes low in saturated fat and
These cooking methods tend to produce lower saturated fat
- Bake, broil, microwave, poach, roast: vegetables, skinless
chicken, and lean meats (when roasting-place meats on a rack so fat
can drip away).
- Lightly stir-fry or sauté in cooking spray, small amounts
of vegetable oil, or reduced sodium broth
- Grill: seafood, chicken or vegetables
Look at the following examples for how to save saturated fat and
cholesterol when preparing and serving foods. You might be
surprised at how easy it is!
Two tablespoons of butter on a baked potato can add an extra 16
grams of saturated fat and 22 grams of fat!
However, ¼ cup
salsa has 0 grams of saturated fat and no cholesterol!
Two tablespoons of regular creamy Italian salad dressing will
add an extra 3 grams of saturated fat and 18 grams of fat.
Reduced fat Italian dressing adds no saturated fat and only 2
grams of fat!
- Herbs-oregano, basil, cilantro, thyme, parsley, sage,
- Spices-cinnamon, nutmeg, pepper, paprika
- Reduced fat or non-fat salad dressing
- Reduced fat or non-fat mayonnaise
- Reduced fat or non-fat sour cream
- Reduced fat or non-fat yogurt
- Reduced sodium soy sauce
- Lemon or lime juice
- Fresh garlic
- Fresh ginger
- Sprinkled buttered flavor (not made with real butter)
- Red pepper flakes
- Sprinkle of parmesan cheese (stronger flavor than most
- Sodium-free salt substitute
- Jelly or fruit preserves on toast or bagels
The National Heart Lung and
Please be aware that this information is provided to supplement the care
provided by your physician. It is neither intended nor implied to be a
substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER
IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the
advice of your physician or other qualified health provider prior to
starting any new treatment or with any questions you may have regarding a
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