Lower Cholesterol
LOWER CHOLESTEROLWhat should I eat? Focus on low-saturated-fat, trans fat-free, low-cholesterol foods such as these: A variety of fruits and vegetables (Choose 8-10 servings per day)A variety of grain products like bread, cereal, rice and pasta, including whole grains (choose 6 or more servings per day)Fat-free and low-fat milk products (2 to 3 servings per day)Lean meats and poultry without skin (choose up to 5 to 6 total ounces per day)Fatty fish (enjoy at least 2 servings baked or grilled each week)Beans and PeasNuts and Seeds in limited amounts (4 to 5 servings per week)Unsaturated vegetable oils like canola, corn, olive, safflower and soybean oils (but a limited amount of margarines and spreads make from them)What should I limit? Whole milk, cream and ice creamButter, egg yolks and cheese—and foods made with themOrgan meats like liver, sweetbreads, kidney and brainHigh-fat processed meats like sausage, bologna, salami and hot dogsfatty meats that are not trimmedDuck and goose meat (raised for market)Bakery goods made with egg yolks and saturated fatsSaturated oils like coconut oil, palm oil and palm kernel oilSolid fats like shortening, partially hydrogenated margarine and lardFried foodsWhat are some cooking tips? Use a rack to drain off fat when you broil, roast or bake.Don’t baste with drippings; use wine, fruit juice or marinadeBroil or grill instead of pan-fryingCut off all visible fat from meat before cooking, and take all the skin off poultry pieces. (If you’re roasting a whole chicken or turkey, remove the skin after cooking.)Use a vegetable oil spray to brown or sauté foods.Serve smaller portions of higher-fat dishes, and serve bigger portions of lower-fat dishes like pasta, rice, beans and vegetables.Make receipes or egg dishes with egg whites or egg substitutes, not yolks.Instead of regular cheese, use low-fat cottage cheese, part-skim mild mozzarella and other fat-free or low-fat cheeses.Too much cholesterol in the blood can lead to heart disease and stroke—America’s No. 1 and No. 3 killers. Even though there’s much you can do to lower your cholesterol levels and protect yourself, half of American adults still have levels that are too high (over 200 mg/dl) You can reduce cholesterol in your blood by eating healthful foods, losing weight if you need to and being physically active. Some people also need to take medicine because changing their diet isn’t enough. Your doctor and nurses will help you set up a plan for reducing your cholesterol—and keeping yourself healthy!
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