Eat less meat. In your diet reduce the frequency and the serving-size of red meat portions. Try not to eat meat more than once a day and preferably less often.
Whenever you are going to eat meat, try to select lean cuts and remove all visible fat before eating. Grill the meat rather than fry.
Add more poultry and fish to your meals. Avoid sausage, frankfurters, bologna and other processed meats because they are usually high in fat.
Reduce severely the amount of cream, butter, cream cheese and ice- cream that you consume. Choose semi-skimmed milk or pour off the cream before having it.
Eat only those dairy products, which have low fat such as skimmed milk, cottage cheese and yogurt. Use soft margarines that are high in polyunsaturates.
Restrict the number of eggs to no more than three per week.
Avoid more consumption of commercial biscuits and cakes because these are made with hard fats.
As the cooking oil, use only the recommended oils such as corn, soya, or olive.
For the sake of your teeth, reduce intake of heavily sweetened foods such as sweets and biscuits.
Eat some fresh fruits every day. And if possible eat fruits at or after every meal.
Eat more vegetables, particularly peas and beans - fresh or dried - because they are a very good low-fat source of protein.
Eat wholemeal bread as your staple food. Eat wholemeal breakfast cereals. Take extra bran if the rest of your daily diet is rather refined.