Trim as much as possible of the visible fat off meats before cooking.
Remove the skin from poultry items such as chicken and turkey before cooking.
Choose lean cuts of meats such as loins or rounds. Chicken and turkey are also lean meats.
Increase the amount of fish you eat. Fish is low in fat and contains omega 3 fatty acids (the "good fat") which experts say plays an important role in the prevention and treatment of heart disease.
When baking,cut or substitute the amount of fat in recipes. Use a minimum of 1-2 tablespoons of fat for each cup of flour in muffins, quick breads, and biscuit recipes. Use a minimum of 2 tablespoons of fat for each cup of flour in cake and cookie recipes. Use applesauce instead of butter (texture and taste will vary).
Try to use fruit butters instead of regular butter or margarine as a spread on your favorite muffin or bagel. These can be purchased in stores or easily made by cooking fruit with any type of juice over low heat, until reduced to a thick consistency, and then cooled.
Experiment with different herbs and spices when cooking. These add flavor and aroma to the dishes. Adding herbs to baked goods (bread and rolls) gives a great aroma and has a unique taste.
Invest in a nonstick pan and some flavored cooking spray. These items can be used to replace pan-frying or sautéing. Use unsaturated fats in recipes. These include olive oil, canola oil, or soybean oil (instead of butter or margarine).
Try to use healthy cooking techniques such as grilling, roasting, broiling, steaming, braising, stewing, or baking instead of frying your foods.