Trim fat from meat.
Remove the skin and fat from chicken, turkey, and other poultry.
If you buy tuna or other canned fish packed in oil, rinse it in a strainer before cooking with it. Better yet, buy canned fish packed in water. If you are watching your sodium to help lower blood pressure, be sure to rinse the fish whether it is packed in oil or in water.

Changes in your cooking style can also help you remove fat:

Bake, broil, microwave, poach, or roast instead of frying.
When you do fry, use a nonstick pan and a nonstick cooking spray or a very small amount of oil or margarine.
When you roast, place the meat on a rack so that the fat can drip away.
When a recipe calls for ground meat, brown the meat and drain well before adding to other ingredients.
If you baste meats and poultry, use fat free ingredients like wine, tomato juice, lemon juice, or defatted beef or chicken broth instead of the fatty drippings.
Cook turkeys that are not self-basting -- self-basting turkeys can be high in saturated fat.