• Buy fat-free or low-fat milk instead of reduced fat (2%) or whole milk, if you use milk.
• Buy plain fresh or frozen vegetables instead of vegetables in cheese, cream, or butter sauces.

• Use nutrition labels to help choose foods lower in saturated fat, cholesterol, and fat.

Heart Healthy Eating Out

* Here are guidelines for heart-healthy eating out:

• Choose foods like pizza without cheese, stir-fried dinners (request that they be made with little oil), steamed vegetables, pasta and tomato sauce, plain baked potatoes, vegetable-based soups, low-fat cottage cheese, and fruit or sorbet for dessert. At salad bars, choose lots of fresh vegetables and fruits; avoid mayonnaise-based salads such as most potato salads and coleslaw, salad dressings unless low-fat, cheese, and regular creamed cottage cheese.
• Ask that dressings and sauces be served on the side so you can control the amount you eat.
• Talk to the chef and explain that you want foods prepared with little fat.

Saturated vs. Unsaturated Fats

Saturated fats and trans fatty acids are the kinds of fats most likely to cause heart disease. Saturated fats are found mainly in animal products (eggs, butter, cheese, whole milk, and whole milk products), and in coconut, palm, and palm kernel oil. Trans fatty acids appear in foods containing hydrogenated fats like margarine and crackers. To reduce the risk of heart disease, replace saturated fats with unsaturated fats like canola oil, olive oil, flax seed oil, nuts, avocado, soy products, and nut butters. Choose margarine, cookies, crackers, and snack foods that do not contain hydro-genated fats (read the label).