Practical, modern guidance for low-fat cooking that focuses on fat quality, simple ingredient swaps and cooking techniques like grilling, steaming and air frying to reduce added fat without sacrificing flavor.
High-protein diets can support weight loss and preserve muscle by increasing satiety and energy used for digestion. Choosing varied protein sources and matching intake to activity and health needs makes them effective and safe for most adults.
Limit fatty red meats, many fast-food items, and high-fat dairy like whole milk and butter to reduce saturated fat and lower LDL cholesterol. Practical swaps: lean cuts, plant proteins, low-fat dairy, and unsaturated oils.
To lower LDL cholesterol, limit saturated fats, trans fats, fried foods, and high-fat dairy. Choose vegetables, whole grains, legumes, nuts, fatty fish, and unsaturated oils. Combine diet with exercise and medical guidance.