1. Use unsaturated vegetable oils (e.g. olive, soy, sunflower or corn oil) rather than animals fats or oils high in saturated fats (e.g. butter, ghee, lard, coconut and palm oil)
2. Choose white meat (e.g. poultry) and fish, which are generally low in fats, in preference to red meat
3. Eat only limited amounts of processed meats because these are high in fat and salt
4. Where possible, opt for low-fat or reduced fat versions of milk and dairy products
5. Avoid processed, baked and fried foods that contain industrially produced trans-fat
Fats and oils are concentrated sources of energy, and eating too much fat, particularly the wrong kinds of fat, can be harmful to health. For example, people who eat too much saturated fat and trans-fat are at higher risk of heart disease and stroke. Trans-fat may occur naturally in certain meat and milk products, but the industrially produced trans-fat (e.g. partially hydrogenated oils) present in various processed foods is the main source.