Replace saturated fats

Replacing saturated fat with healthier unsaturated fats can help protect your heart. Common sources of saturated fat include fatty meats, full-fat milk and cheese, butter, and cream cheese.

We need some dietary fat to give us energy, develop healthy cells, and help absorb some vitamins and minerals. But unsaturated fat is better for us than saturated fat.

To replace saturated fats with unsaturated fats, try this:

• Replace whole milk in a smoothie with low-fat yogurt and an avocado.
• Sprinkle nuts or seeds on salads instead of cheese.
• Use beans or seafood instead of processed or high-fat meats as a source of protein.
• Cook with oil instead of butter or margarine.
  • Try canola, olive, peanut, safflower, soybean, or sunflower oil.
• Replace full-fat milk and cheese with low-fat or fat-free versions