Cook with healthier oils
Pick oils higher in unsaturated fat and low in saturated fat, or use oils with the HCS logo. Keep an eye on your cooking oil, and change it once it starts to turn dark or smell rancid.
Using controlled amounts of oil
Use a teaspoon to control the amount of oil added into the pan instead of pouring it straight from the bottle. Using non-stick cookware also means less oil is needed.
Use fat spreads sparingly
Too many calories is bad for the body. Less margarine, butter, kaya, and peanut butter make for a healthier sandwich.
Pick food products low in saturated fat
Healthier choices include low-fat dairy products, lean meats, skinless poultry and fish.
Include fish in your diet
Oily fish (e.g. tuna, mackerel, tenggiri batang and ikan tenggiri papan) pack a lot of unsaturated fat (omega-3) that is healthy for the heart. Include fish in your diet twice a week.
Replace meat with bean products occasionally
Bean products like tofu, beans, and lentils offer protein with little saturated fat.