This is an excerpt from Dr. Fuhrman’s book Eat For Health.
Dairy is the food category that contributes the most saturated fat to the American diet. The consumption of cheese has skyrocketed in recent history, and, today, cheese and butter contribute the major load of artery-clogging saturated fat to our diet. As you can see from the saturated fat chart, compared with the same size piece of fowl or fish, cheese could have ten times as much saturated fat.
If there was one food category I could wipe out of the American diet with a magic wand in order to save as many lives from heart attack and cancer as possible, that food category would most likely be the high-fat dairy foods: cheese and butter. The menu plans and recipes in this book do not contain cheese or butter. Animal products that can be included in small amounts are fish, white meat turkey and chicken, non-fat milk, skim milk, low-fat yogurt, and some eggs, but cheese and butter should be considered special occasion foods only and rarely consumed. Even low-fat versions of cheese are still rich in saturated fat. Part-skim ricotta cheese has over 50 percent of calories from fat, and the majority of that fat is saturated. If you like to include dairy products as part of your limited amount of animal products, only consume non-fat or low-fat dairy.