Alabama Cooperative Extension System

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1 Heart Smart Alabama Cooperative Extension System S ome foods are good for your heart. They keep the cholesterol in your blood low. This is good for your heart. Other foods are not as good for your heart. They make the cholesterol in your blood too high. Too much cholesterol in the blood can cause heart attacks. Take care of your heart. Keep your cholesterol low. Eat less fat. Eat less cholesterol. Eat more fiber. This is easy to do with these ideas. Buy lean meats. Don t fry meats. Eat only little servings. Eat more beans and peas. Eat no more than 4 eggs a week. Use low-fat milk and yogurt. Eat only low-fat cheese. Eat more grains like bread, rice, cereal, oatmeal, grits, or noodles. Eat a fruit or vegetable at each meal. Use half of the fat you have been using. HE-693

2 MEAT You can eat meat and keep your cholesterol low. Buy lean meat. Cut off any fat. Remove the skin. Eat a small piece about the size of a deck of cards 2 times a day. USDA Select meat USDA Choice meat USDA Prime meat B E E F Round, sirloin, flank Tenderloin, leg (fresh) Shoulder (arm or picnic) Ground beef Roast (rib, chuck, rump) Steak (cubed, porterhouse, T-bone) Meatloaf P O R K Corned beef, short ribs Spareribs, blade roll Pork (ground or sausage) W I L D G A M E Venison, rabbit, squirrel Pheasant, duck, goose (without skin) F I S H All fish and shellfish P O U LT R Y Chicken (Cut off skin.) Turkey (Cut off skin.) Turkey (self-basting with butter added) O T H E R M E AT S Lunch meat (95% lean) Lean ham Canadian bacon Liver 1 time a month Bologna, hot dogs, and other high-fat lunch meat Other organ meats Bacon Sausage Ham hocks Fatback and lard Pigs feet, ears, tails

3 C O O K I N G S U G G E S T I O N S Cook meat so the fat drips away from the meat. Baked Broiled Steamed Stir fried Roasted Poached Grilled Microwaved Fried Buttery Sauteed Pan fried Crispy Creamed Flaky E G G S Eat no more than 4 eggs a week. Egg whites Egg substitutes Egg yolks C O O K I N G S U G G E S T I O N S Boiled Poached Cooked in microwave Fried in margarine Fried in non-stick cooking spray Fried in non-stick pan Fried in butter Fried in bacon or sausage grease Fried in shortening I N S T E A D O F M E AT Dried peas and beans Black-eyed peas Kidney beans Navy beans Chick peas Split peas Peanut butter Vegetable bean soup Creamed soup

4 Skim or 1% milk Buttermilk made from skim milk Cottage cheese (1% fat) Low-fat yogurt (made from skim or 1% milk) MILK Cheese made with skim milk like mozzarella Cottage cheese (2% fat) Light sour cream Light cream cheese Whole or 2% milk Cheese made from whole milk like cheddar, swiss, and colby Buttermilk made from whole milk Cottage cheese (4% fat) Ice cream Yogurt (made from whole milk) Cream or coffee creamers Sour cream Cream cheese FATS AND OILS Liquid vegetable oils Corn Olive Canola Sunflower Soybean Peanut Safflower Cottonseed Margarine, diet Non-stick oil sprays Mayonnaise, diet Salad dressing, reducedcalorie Margarine Nuts like peanuts, walnuts, almonds, pecans Olives (black & green) Avocado Hard animal fats Lard Salt pork Meat fat Hard vegetable fats Coconut oil Palm oil Hard shortening Butter Mayonnaise Salad dressing

5 Fig bars Vanilla wafers Gingersnaps Animal crackers Melba toast Bread sticks Soda crackers Pretzels Popcorn, air-popped, plain Angel food cake Low-fat candy like jellybeans peppermints lifesavers Ice milk Sherbet Popsicles Low-fat yogurt Fresh fruit Fruit juice Diet soft drinks SNACKS Popcorn with some oil or butter Most cookies and crackers Potato chips Corn chips Tortilla chips Popcorn with lots of oil or butter Most cakes Pies Doughnuts Candy bars Ice cream Yogurt made with milk Eggnog Soft drinks

6 FRUITS & VEGETABLES All fresh, frozen, canned, or dried fruits and vegetables C O O K I N G S U G G E S T I O N S Steamed Boiled Baked Microwaved Cooked with diet margarine Fried In gravy, butter, or cream sauces HE-693 Barbara Struempler, Extension Nutritionist, Professor, Nutrition and Food Science, Auburn University Trade names are used only to give specific information for educational purposes. The Alabama Cooperative Extension System does not endorse or guarantee any product and does not recommend one product instead of another that might be similar. For more information, contact your county Extension office. Look in your telphone directory under your county s name to find the number. Issued in furtherance of Cooperative Extension work in agriculture and home economics, Acts of May 8 and June 30, 1914, and other related acts, in cooperation with the U.S. Department of Agriculture. The Alabama Cooperative Extension System, Auburn University and Alabama A&M University, offers educational programs, materials, and equal opportunity employment to all people without regard to race, color, national origin, religion, sex, age, veteran status, or disability. 7.5M, Reprinted July 2006, HE by the Alabama Cooperative Extension System. All rights reserved.

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