Avoid prepared foods that contain hydrogenated oils. Choose margarines and cooking oils made from heart-healthy plant oils that are high in polyunsaturated and monounsaturated fat. Because heat and light break down these oils, turning them rancid and destroying their flavour, buy them in small amounts and store them in a cool, dark place.
Invest in a re-usable spray pump bottle – fill it with your favourite heart-healthy oil, and use it to oil your baking pans and grill, for stir-frying, and for other cooking where a light film of oil is needed.