Use unsaturated fats rather than sources of saturated fat, for example, specify unsaturated margarine instead of butter, use oils such as canola, sunflower, olive, peanut or sesame instead of ingredients such as coconut or palm oil or ghee. Use low-fat cooking methods such as grilling, barbequing on a grill, dry baking or baking with small amounts of healthy oils, steaming, boiling, poaching or roasting on a rack. Microwaving is also a healthy cooking method as is stewing with minimal amounts of added fats. Avoid adding salt during cooking or at the table – including sea and rock salt. Use herbs and spices for flavouring, for example, coriander, pepper, garlic, ginger, basil, oregano, cumin and parsley.