Lowering Cholesterol and Triglyceride Food
Special Notes
1. Remember that even unlimited foods should be used in moderation
2. While on a cholesterol-lowering diet, be sure to avoid animal fats and marbled meats.
3. While on a triglyceride-lowering diet, be sure to avoid sweets to control the amount of carbohydrates you eat (starchy foods such as flour, bread, potatoes).
4. Buy a good low-fat cookbook, such as the one published by the American Heart Association.
5. Consult your physician if you have any questions.
Foods to use
Choose lean meats (chicken, turkey, veal, and non fatty cuts of beef with excess fat trimmed; one serving - 3 oz. of cooked meat).
Limit use to no more than one serving of one of these per week, fresh or frozen fish, canned fish packed in water, and shellfish (lobster, crabs, shrimp, and oysters), Shellfish are high in cholesterol but low in saturated fat and should be used sparingly. Meats and fish should be oven broiled or baked on a rack.
Egg substitutes and egg whites (use freely), egg yolks (limit two per week). Eat three servings of fresh fruit per day (1 serving = ¼ cup). Be sure to have at least one citrus fruit daily. Frozen or canned fruit with no sugar or syrup added may be used.
Vegetables
One dark green. (String beans, escarole) or one deep-yellow (squash) vegetable is recommended daily. Cauliflower, broccoli, and celery as well as potato skins are recommended for their fiber content. (Fiber is associated with cholesterol reduction.) It is preferable to steam vegetables, but they may be boiled, strained, or braised with polyunsaturated vegetable oil.
Beans
Dried peas or beans (1 serving = ¼ cup) may be used as a bread substitute.
Nuts
Almonds, walnuts and peanuts may be used sparingly (1 serving = 1 tablespoon). Use pumpkin, sesame, or sunflower seeds.
Breads, Grains
One roll or one slice of whole-grain or enriched bread may be used, or three soda crackers or four pieces of Melba toast as a substitute. Spaghetti, rice, or noodles (1/2 cup) or 1 large ear of corn may be used as a bread substitute. In preparing these foods, do not use butter or shortening, use soft margarine Also use egg and sugar substitutes. Choose high-fiber grains, such as oats and whole wheat.
Cereals
Use1/4 cup of hot cereal or 1/4 cup of cold cereal per day adding a sugar substitute if desired, with 99% fat-free or skim milk.
Milk Products
Always use 99% fat-free or skim milk, dairy products such as low-fat cheeses (farmers, un-creamed diet cottage), low-fat yogurt, and powdered skim milk.
Fats, Oils
Use soft (not stick) margarine; vegetable oils that are high in polyunsaturated fats (such as safflower, sunflower; soybean, corn, and cottonseed). Always refrigerate meat drippings to harden the fat and remove it before preparing gravies.
Desserts, Snacks
Limit to two servings per day; substitute each serving for a bread/cereal serving; ice milk, water sherbet (1/4 cup); unflavored gelatin or gelatin flavored with sugar substitute (1/3 cup); pudding prepared with skim milk (1/2 cup); egg white souffles; un-buttered popcorn (1 1/2 cups). Substitute Carob Powder for chocolate.
Beverages
Fresh fruit juices (limit 4 oz per day); black coffee, plain or herbal teas; soft drinks with sugar substitutes; club soda, preferably salt-free; cocoa made with skim milk or non-far dried milk and water (sugar substitute added if desired) limit to two servings per day.
Miscellaneous
You may use the following freely: vinegar, spices, herbs, nonfat bouillon, mustard, Worcestershire sauce, soy sauce, flavoring essence.
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