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Understanding Cholesterol
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Trim and discard visible fat.
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Allow 4 oz (120 g) raw meat per person. This will provide a 3 oz (90 g) cooked portion (approximately the size of a deck of cards).
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Omit oil from marinades. It will not affect the flavor or tenderness of the meat.
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Use smaller quantities of higher fat ingredients such as regular salad dressings, mayonnaise, butter, margarine and sour cream and/or substitute lower fat versions such as "light" or partly skimmed dairy products and salad dressings.
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Use low fat cooking techniques:
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Broil, bake, barbecue, roast or microwave on a rack, stir-fry/fry/brown in a non-stick pan or use cooking oil spray.
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Brown meatballs and beef for stews and casseroles on a rack in the oven.
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Brown ground beef in a pan or microwave in a plastic sieve and drain off fat before adding other ingredients.
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Avoid high fat cooking techniques such as pan frying and deep frying which use cooking fats, oils, margarine or butter.
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Remove and discard fat that cooks out of meat:
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Skim off fat that accumulates in the pan.
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Refrigerate stews, soups, chilis and meat sauces and remove hardened fat that rises to the surface.
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A quick way to remove fat is to drop ice cubes into the cooled liquid. The fat hardens around the ice and can easily be removed.
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Reduce fats added at the table, including margarine, butter, salad dressings, sour cream, sauces and gravies. Serve "au jus", being sure to skim off fat first.
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To control portions, instead of serving one steak per person, slice the cooked steak thinly on the diagonal, and fan slices on the plates to make several servings.