Eating a Diet Low in Saturated Fat and Cholesterol Dietary saturated fat and cholesterol contribute to increasing you blood level of cholesterol and can increase your risk of heart attack, stroke, and atherosclerosis (hardening of the arteries). When your doctor checks your cholesterol, the result gives an indication of whether you are in a healthy range or not. Based upon this blood test, your doctor might recommend taking a medicine to reduce cholesterol, or focusing on your diet. Even if you are on a cholesterol pill, a healthy diet is important. What s more, even if your cholesterol is normal, but you have had a stroke or heart attack or high blood pressure, it is a good idea to maintain a diet low in saturated fat. Scientific research has made it clear that the saturated fat content of the food you eat contributes to high cholesterol. Other factors include your genes, exercise, and family history. The amount of cholesterol in your diet may also affect your cholesterol number, but everyone agrees that saturated fat is the key. It s normal to eat some fat every day. There is good fat and bad fat. The best type of fat is called monosaturated fat. This is found in things like olive oil and fish, and is also added to certain specific brands of buttery spreads. Polyunsaturated fat is next and is common in cooking oils. Saturated fat is the real culprit, and can be found in fast food, red meat, baked goods, cream, butter, cheeses, packaged crackers and cookies, and some cooking oils like palm and coconut oil. You should limit your intake of saturated fat to less than 7% of daily calories (even less if you ve had a heart attack). Some doctors feel that eating more of the good fat (monosaturated) will help your cholesterol and will protect your heart. You don t have to eliminate meat. Go for lean cuts in smaller portions. Fish grilled or cooked in olive oil is an excellent source of the good fat with very little bad fat. Chose lean hamburger and drain all the dripping away before consuming. Skip the cheese. Skip the fried potatoes in favor of fruit or veggies. There are a couple of reasons doctors recommend a diet higher in fruits, veggies and whole grains. First, they take the place of fatty food (if you have an apple for dessert instead of cake with butter cream, it s like a double winner). Second, the whole grains can actually lower your bad cholesterol and raise your good. Next, fiber contained in these foods has lots of health benefits beyond cholesterol reduction. Additionally, eating fruits and grains and avoiding saturated fat foods tends to reduce your salt intake, which will lower your blood pressure and reduce your risk of stroke. So, read your food labels, shoot for more monosaturated than saturated fats, and learn to cook with oils low in saturated fat.
Low Saturated Fat and Cholesterol Diet Why is saturated fat important? Eating foods that are rich in saturated fats can raise your cholesterol levels. When your cholesterol levels get high, it can increase your risk for heart disease and stroke. Where is saturated fat usually found? Most sources of saturated fat comes from animal proteins (this includes meat and dairy products). Some examples are fatty beef, lamb, poultry with skin, cream, lard, butter, cheese, whole milk. Baked goods or fried foods also contain large amounts of saturated fats. Many oils like palm oil and coconut oil are high in saturated fats. Saturated fats are usually solid at room temperature because of their chemical makeup. What should I limit my daily intake to? The American Heart Association recommends limiting the amount of saturated fats to less than 7% of total daily calories. For example, if you follow a 2,000 daily calorie diet then no more than 140 calories (15 grams) should be from saturated fat, but you should still consult with your doctor about your specific needs.
Some good alternatives would be using liquid vegetable oil instead of tropical oils (like coconut or palm oils). Try to eat more fish, nuts, beans and legumes instead of those fatty beefs or lamb. Information provided b y the American Heart Association www.americanheart.org What is cholesterol? Cholesterol is a soft, waxy substance that is found among the lipids (or fats) in your bloodstream and it is in all the cells in your body. Cholesterol is an important substance for your body; it forms the cell membranes, some hormones and has many other uses. If your body gets too much cholesterol though it can seriously increase your chances of developing coronary heart disease, which can lead to heart attacks. What is LDL and HDL cholesterol? Are those the same? Cholesterol cannot dissolve in the bloodstream, so it has to be transported to and from cells on structures called lipoproteins. Low-density lipoprotein (LDL) is the major carrier. If you have too much LDL cholesterol circulating in the blood it can slowly build up on your artery walls that lead to your heart and brain. These LDL and some other substances can form a thick, hard deposit called plaque that clogs up your arteries. This is why it is called bad cholesterol. If you lower your LDL cholesterol you may lower your risk of heart disease. High-density lipoprotein (HDL) carries up to 1/3 of blood cholesterol. Some medical experts believe it is HDL that carries cholesterol away from the arties and to the liver. The liver is where cholesterol gets passed from the body. Experts also believe HDL removes excess cholesterol from plaques which slows their growths. HDL has earned the nickname good cholesterol because high levels of HDL seem to protect you from heart attack. Low levels of HDL may be dangerous, increasing your risk of stroke or heart attack. A good balance between LDL and HDL is important!
Where is cholesterol found in my diet? Cholesterol is found in animal products, especially egg yolks, meat, poultry, and whole or reduced fat milk. Since cholesterol is found in animal products you may try substituting vegetable protein sources, like beans. You may also try limiting your portion size of animal protein (lean meats, fish, and poultry) to 6 oz per day and try to use fat-free dairy products. The body typically makes all the cholesterol it needs on its own, so you do not really need to consume it. The liver removes some of the excess cholesterol. The American Heart Association recommends limiting your daily intake to less than 300 milligrams per day, but you should still consult with your doctor about your specific needs. Information provided b y the American Heart Association www.americanheart.org
Diet low in saturated fat, cholesterol and trans fat *Please note that many of these foods may be high in potassium, sodium or carbohydrate! Please consult your doctor on your specific needs. Grains Daily portions Recommended Avoid or use sparingly Grains 6 servings or more per day 1 serving = 1 slice of bread or 1/2 hamburger bun, 1/2 English muffin, or 1/2 bagel Try to eat two servings of whole grains each day, such as foods with the first ingredient of whole wheat, whole-grain barley, whole oats, or cracked wheat, whole rye. Breads: All kinds (wheat, rye, raisin, white, oatmeal, Italian, French, and English muffin bread) Low-fat rolls: English muffins, frankfurter and hamburger buns Water (no egg) bagels Pita bread Tortillas (not fried) Pancakes, waffles, biscuits, and muffins made with recommended oils Snack chips: Choose baked or varieties without hydrogenated fats (trans fats). Products made with egg yolks, saturated fats, or whole milk products. Butter rolls, egg breads, egg bagels, cheese breads, croissants, scones Commercial doughnuts, muffins, sweet rolls, biscuits, waffles, pancakes, store-bought mixes (Many of these products contain trans fats.) Crackers Low-fat crackers and snacks: Animal, graham, rye, saltine High-fat crackers: Cheese crackers,
Cereals 1 serving = 1 oz. dry cereal or 1/2 cup cooked cereal (with recommended oil and no lard), bread sticks, melba toast, rusks, flatbread, pretzels, popcorn (made with a recommended fat), zwieback, Wasa crackers Read labels to avoid hydrogenated fats (trans fats). Hot or cold cereals: All kinds except granola-type cereals made with coconut or coconut oil butter crackers, and those made with coconut or palm oil, palm kernel oil or trans fats Buttered popcorn Cereals containing coconut, hydrogenated vegetable fat or animal fat Potatoes/pasta/rice 1 serving = 1/2 cup cooked rice, pasta, mashed potatoes, barley, kasha (buckwheat), or one small baked potato All kinds of potatoes, rice, and pasta (such as macaroni, spaghetti, and noodles) Barley Kasha (buckwheat) and cereals made with kasha (except those with trans fat) Pasta or rice prepared with whole eggs, cream sauce or high fat cheese Egg pasta Chow Mein noodles French fries Vegetables Vegetables 3 servings or more per day 1 serving = 1 cup raw or 1/2 cup cooked All vegetables and vegetable juices Vegetables in cream, butter or high-fat cheese sauces Vegetables fried in shortening, lard and/or butter
Fruits Fruits All fruits Fruit in cream or custard 2 servings or more per day All 100 percent fruit juices 1 serving = 1/2 cup juice or canned fruit or 1 piece of fresh fruit Orange juice with plant stanols/sterols (a special orange juice with plant stanols/sterols to help lower cholesterol levels) Meat, poultry, fish and vegetarian substitutes Meat, poultry, fish The American Heart Association recommends no more than 6 ounces of cooked lean meat, poultry, fish or seafood a day. Note: If you are on the TLC (Therapeutic Lifestyle Changes) diet, limit cooked lean meat, poultry, fish or seafood to no more than 5 ounces a day. Try to eat 2 servings of fish each week. Fish: Choose fish high in omega-3 fatty acids such as salmon, mackerel, lake trout, herring, sardines, albacore tuna. Shellfish: Shrimp and crayfish have more cholesterol than most other types of fish and seafood. They are lower in saturated fat and total fat than most meats and poultry. Beef: Lean cuts include top round, top loin, round tip, eye of round, sirloin, tenderloin, flank. Pork: loin chops, roasts, butterfly chops, sirloin chops, tenderloin, Canadian bacon, ham Lamb: chops, leg, roast Poultry: chicken, turkey (with skin Prime grade of meat, short ribs, spare ribs, rib eye roast or steak Mutton and caviar Commercially fried fish (trans fats) Limit shellfish to no more than 1 serving each week. Domestic duck, goose Venison sausage Organ meats: liver, gizzard, heart, chitterlings, brains, kidney, sweetbreads Avoid battered and breaded products. Avoid frankfurters (hot dogs), sausage, salt pork, bacon and
removed) Wild game: wild duck, rabbit, pheasant, venison high-fat luncheon meats (salami, bologna, summer sausage). Limit shellfish to no more than 1 serving each week. Vegetarian meal planning 2 to 3 servings per day 1 serving = 1 2 cup cooked beans (such as pinto, kidney, black beans, etc.), peas or lentils; 2 tablespoons nuts, seeds or peanut butter; 1 4 cup tofu or tempeh; 1 cup soy milk Meatless meals made with beans, peas, lentils, tofu (soybean curd), vegetarian-type burgers, nonhydrogenated peanut butter Eggs Eggs Limit egg yolks to no more than 2 per week, including those used in cooking. Egg whites or low cholesterol egg substitutes may be used as desired. Egg yolks are high in cholesterol. One average egg yolk has about 213 mg. of cholesterol. Milk, yogurt and cheese Milk, yogurt, cheese 2 to 3 servings per day 1 serving = 1 cup milk, 8 oz. nonfat or low-fat yogurt, 1/2 cup low-fat cottage cheese, or 1 oz. low-fat cheese Skim or 1 percent milk: liquid, powdered, or evaporated Buttermilk, drinks made with skim or low-fat milk or cocoa. Chocolate milk or hot cocoa made with skim or low-fat milk Whole milk and whole milk products 2 percent milk Custard style yogurt Cream, half & half
Nonfat or low-fat yogurt Low fat cheeses: nonfat or low-fat cottage cheese; cheeses made with part skim milk, such as mozzarella, farmer's, string or ricotta Cheeses should be labeled no more than 2 to 6 grams fat per ounce. Whole milk type cheeses, including Colby, cheddar, muenster, Monterey jack, havarti, brie, camembert, American, Swiss and blue Creamed cottage cheese, cream cheese Soups and combination foods Soups and combination foods Low-fat soups: broth, bouillon, dehydrated soups, homemade broth, soups with the fat removed Cream soups made with whole milk, cream or high fat cheese Homemade cream soups made with skim or low-fat milk. Low-fat combination foods: spaghetti, lasagna, chili and Spanish rice are examples of foods that can be made with lowfat ingredients and low-fat cooking techniques. Desserts and sweets Desserts and sweets Eat in moderation. Ice milk, sherbet, frozen yogurt, Popsicles, fruit ices, gelatins, meringues, angel food cake. Commercially prepared cakes, pies, cookies, doughnuts, croissants, pastries. Refer to label reading section. These products
Homemade desserts with recommended fats, oils and milk products (Use the weekly egg yolk allowance, or try egg whites.) Vanilla wafers, ginger snaps, fortune cookies, fig bars, anything fat-free (Look at the labels. Choose those made without hydrogenated oils.) Jam, jelly, honey, marmalade, sugars and syrups may be high in trans fats. Ice cream or ice cream drinks Candy with coconut, butter, hydrogenated fat Pure sugar candies such as gum drops, hard candy, jelly beans, marshmallows and non-chocolate mints Fats and oils Fats and oils Maximum 6 to 8 servings per day (varies with calories needed). This includes fats used in cooking, baking, salads and spreads on bread. Serving size (5 g fat per serving) = 1 tsp. soft margarine, 1 tsp. oil, 1 Tbsp. diet margarine, 1 Tbsp. reduced calorie mayo, 2 tsp. peanut butter, 1 Tbsp. regular salad dressing, 2 Tbsp. light salad dressing, 2 Tbsp. nondairy, low fat creamer, 1/8 medium avocado, 5 large olives, 1 Tbsp. sunflower Vegetable oils: canola, olive, peanut, safflower, sunflower, corn, soybean, cottonseed, sesame, almond, walnut, flaxseeds and flaxseed oil Margarines: spray, tub, or squeeze, with one of the above oils listed as a liquid as the first ingredient (Select margarines with no trans fats.) Salad dressing or mayonnaise: homemade or commercial, made with a recommended oil Low or nonfat salad dressing or Solid fats and shortenings: butter, lard, salt pork, bacon drippings Gravy containing meat fat, shortening or suet Margarines in which the first ingredient is not a liquid oil Chocolate, cocoa butter, coconut Coconut, palm or palm kernel oils - often used in bakery products Nondairy creamers, whipped toppings, candy, and commercially fried foods (Read
seeds or nuts, 1-2 Tbsp. low fat cream cheese or low-fat sour cream (Fat contents vary, limit to less than 5 grams fat per serving.) mayonnaise Benecol and Take Control (plant stanols/sterols) are cholesterol- lowering food supplements that can be used in place of margarine to lower your LDL. the labels carefully.) Half & half, heavy or whipping cream, or Coffee-mate Beverages Beverages Coffee (regular or decaffeinated), tea Regular or diet carbonated beverages Mineral water Check with your doctor about alcohol use. Moderation is recommended. Any beverage that contains avoided fats or egg yolks (such as egg nog, Tom and Jerry mix, coffee beverages with high fat milk, etc.) Limit rich specialty coffees. Condiments and miscellaneous Condiments and miscellaneous All seasonings and condiments Cocoa powder Use herbs and spices to season. "Cream" sauces made with recommended ingredients Carob powder made with hydrogenated fats http://www.allina.com/ac/hearthealth.nsf/page/dietlowfatcholesterol