Principles of Low Fat Diet

Unsaturated fat (good fat): These include monounsaturated, and polyunsaturated fatty acids

An appropriate amount of consumption can lower bad cholesterol, increase good cholesterol, and reduce the risk of cardiovascular disease.
Food sources: vegetable oils (e.g. olive oil, avocado oil, canola oil, corn oil, soybean oil); nuts (e.g. walnuts, cashews); and deep-sea fish.

Increases bad cholesterol, which increases the risk of cardiovascular diseases.
Food sources: marbled beef, brisket, pork belly, full cream milk, butter, cream, coconut oil, palm oil, etc.

Reduces good cholesterol and increases bad cholesterol, which can easily lead to cardiovascular diseases.
Food sources: pizzas, fried foods, pineapple buns, fried bread sticks, cookies, egg tarts, ice cream, chocolate, etc.
High trans-fat intake will increase the risk of coronary heart disease by 21%

Energy from fat should contribute less than 30% of total daily energy intake.
Energy from saturated fat should contribute no more than 10% of total daily energy intake.
Avoid trans-fat.
For a 2,000-kcal diet, less than 65 grams of fat and less than 22 grams of saturated fats should be consumed per day.

Adhere to the principle of loving unsaturated fats, limiting saturated fats, and eliminating trans fats.
Choose lean meat or fish instead of fatty meat.Eat fish at least 2 times a week (not can
ned versions).
Replace full cream milk with low-fat or skimmed milk.
When cooking, use methods such as steaming, baking, boiling, or as a salad; and avoid frying, deep-frying, stir-frying, braising and other cooking methods.
Avoid sauces at meals.
Separate oil before having soup.
Plant-based meat is generally lower in fat content than real meat. Yet, it is important to pay attention to whether its sodium and saturated fat content would affect health.
Read nutrition labels and choose packaged foods with lower fat content.