Eating a Diet Low in Saturated Fat and Cholesterol
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
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 Breads: All kinds (wheat, rye, Products made with
raisin, white, oatmeal, Italian, egg yolks, saturated
6 servings or more per day French, and English muffin fats, or whole milk
bread) products.
1 serving = 1 slice of bread
or 1/2 hamburger bun, 1/2 English muffin, or 1/2 Low-fat rolls: English muffins, Butter rolls, egg
bagel frankfurter and hamburger breads, egg bagels,
buns cheese breads,
Try to eat two servings of whole grains each day, croissants, scones
such as foods with the first ingredient of whole Water (no egg) bagels
wheat, whole-grain barley, whole oats, or Pita bread Commercial
cracked wheat, whole rye. Tortillas (not fried) doughnuts,
Pancakes, waffles, biscuits, muffins, sweet rolls,
and muffins made with biscuits,
recommended oils waffles, pancakes,
store-bought mixes
Snack chips: Choose baked or (Many of these
varieties without products contain
hydrogenated fats (trans trans fats.)
fats).
Crackers Low-fat crackers and snacks: High-fat crackers:
Animal, graham, rye, saltine Cheese crackers,(with recommended oil and butter crackers, and
no lard), bread sticks, melba those made with
toast, rusks, flatbread, coconut or palm oil,
pretzels, popcorn (made with palm kernel oil or
a recommended fat), trans fats
zwieback, Wasa crackers
Buttered popcorn
Read labels to avoid
hydrogenated fats (trans
fats).
Cereals Hot or cold cereals: All kinds Cereals containing
except granola-type cereals coconut,
1 serving = 1 oz. dry cereal or 1/2 cup cooked made with coconut or hydrogenated
cereal coconut oil vegetable fat or
animal fat
Potatoes/pasta/rice All kinds of potatoes, rice, and Pasta or rice
pasta (such as macaroni, prepared with whole
1 serving = 1/2 cup cooked spaghetti, and noodles) eggs, cream sauce or
rice, pasta, mashed potatoes, high fat cheese
barley, kasha (buckwheat), or one small baked Barley
potato Egg pasta
Kasha (buckwheat) and
cereals made with kasha Chow Mein noodles
(except those with trans fat)
French fries
Vegetables
Daily portions Recommended Avoid or use sparingly
Vegetables All vegetables and vegetable Vegetables in cream, butter or
juices high-fat cheese sauces
3 servings or more per day
Vegetables fried in shortening,
1 serving = 1 cup raw or 1/2 cup lard and/or butter
cookedFruits
Daily portions Recommended Avoid or use sparingly
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 Orange juice with plant
canned fruit or 1 piece of fresh stanols/sterols (a special orange
fruit juice with plant stanols/sterols to
help lower cholesterol levels)
Meat, poultry, fish and vegetarian substitutes
Daily portions Recommended Avoid or use sparingly
Meat, poultry, fish Fish: Choose fish high in omega-3 Prime grade of meat, short ribs,
The American Heart Association fatty acids such as salmon, spare ribs, rib eye roast or steak
recommends no more than 6 mackerel, lake trout, herring,
ounces of cooked lean meat, sardines, albacore tuna. Mutton and caviar
poultry, fish or seafood a day.
Shellfish: Shrimp and crayfish Commercially fried fish (trans
Note: If you are on the TLC have more cholesterol than most fats)
(Therapeutic Lifestyle Changes) other types of fish and seafood. Limit shellfish to no more than 1
diet, limit cooked lean meat, They are lower in saturated fat serving each week.
poultry, fish or seafood to no and total fat than most meats and
more than 5 ounces a day. poultry. Domestic duck, goose
Try to eat 2 servings of fish each Beef: Lean cuts include top round, Venison sausage
week. top loin, round tip, eye of round,
sirloin, tenderloin, flank. Organ meats: liver, gizzard, heart,
chitterlings, brains, kidney,
Pork: loin chops, roasts, butterfly sweetbreads
chops, sirloin chops, tenderloin,
Canadian bacon, ham Avoid battered and breaded
products.
Lamb: chops, leg, roast
Avoid frankfurters (hot dogs),
Poultry: chicken, turkey (with skin sausage, salt pork, bacon andremoved) high-fat luncheon meats (salami,
bologna, summer sausage).
Wild game: wild duck, rabbit,
pheasant, venison Limit shellfish to no more than 1
serving each week.
Vegetarian meal planning Meatless meals made with beans,
peas, lentils, tofu (soybean curd),
2 to 3 servings per day vegetarian-type burgers, non-
hydrogenated peanut butter
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
Eggs
Daily portions Recommended Avoid or use sparingly
Eggs Egg whites or low cholesterol egg Egg yolks are high in cholesterol.
Limit egg yolks to no more than 2 substitutes may be used as One average egg yolk has about
per week, including those used in desired. 213 mg. of cholesterol.
cooking.
Milk, yogurt and cheese
Daily portions Recommended Avoid or use sparingly
Milk, yogurt, cheese Skim or 1 percent milk: liquid, Whole milk and whole milk
powdered, or evaporated products
2 to 3 servings per day
Buttermilk, drinks made with skim 2 percent milk
1 serving = 1 cup milk, 8 oz. or low-fat milk or cocoa.
nonfat or low-fat yogurt, 1/2 cup Custard style yogurt
low-fat cottage cheese, or 1 oz. Chocolate milk or hot cocoa made
low-fat cheese with skim or low-fat milk Cream, half & halfNonfat or low-fat yogurt Whole milk type cheeses,
including Colby, cheddar,
Low fat cheeses: nonfat or low-fat muenster, Monterey jack, havarti,
cottage cheese; cheeses made brie, camembert, American, Swiss
with part skim milk, such as and blue
mozzarella, farmer's, string or
ricotta Creamed cottage cheese, cream
cheese
Cheeses should be labeled no
more than 2 to 6 grams fat per
ounce.
Soups and combination foods
Daily portions Recommended Avoid or use sparingly
Soups and combination foods Low-fat soups: broth, bouillon, Cream soups made with whole
dehydrated soups, homemade milk, cream or high fat cheese
broth, soups with the fat
removed
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 low-
fat ingredients and low-fat
cooking techniques.
Desserts and sweets
Daily portions Recommended Avoid or use sparingly
Desserts and sweets Ice milk, sherbet, frozen yogurt, Commercially prepared cakes,
Popsicles®, fruit ices, gelatins, pies, cookies, doughnuts,
Eat in moderation. meringues, angel food cake. croissants, pastries. Refer to label
reading section. These productsHomemade desserts with may be high in trans fats.
recommended fats, oils and milk
products (Use the weekly egg yolk Ice cream or ice cream drinks
allowance, or try egg whites.)
Candy with coconut, butter,
Vanilla wafers, ginger snaps, hydrogenated fat
fortune cookies, fig bars, anything
fat-free (Look at the labels.
Choose those made without
hydrogenated oils.)
Jam, jelly, honey, marmalade,
sugars and syrups
Pure sugar candies such as gum
drops, hard candy, jelly beans,
marshmallows and non-chocolate
mints
Fats and oils
Daily portions Recommended Avoid or use sparingly
Fats and oils Vegetable oils: canola, olive, Solid fats and shortenings: butter,
peanut, safflower, sunflower, lard, salt pork, bacon drippings
Maximum 6 to 8 servings per day corn, soybean, cottonseed,
(varies with calories needed). This sesame, almond, walnut, Gravy containing meat fat,
includes fats used in cooking, flaxseeds and flaxseed oil shortening or suet
baking, salads and spreads on
bread. Margarines: spray, tub, or Margarines in which the first
squeeze, with one of the above ingredient is not a liquid oil
Serving size (5 g fat per serving) = oils listed as a liquid as the first
1 tsp. soft margarine, 1 tsp. oil, 1 ingredient (Select margarines Chocolate, cocoa butter, coconut
Tbsp. diet margarine, 1 Tbsp. with no trans fats.)
reduced calorie mayo, 2 tsp. Coconut, palm or palm kernel oils
peanut butter, 1 Tbsp. regular Salad dressing or mayonnaise: - often used in bakery products
salad dressing, 2 Tbsp. light salad homemade or commercial, made
dressing, 2 Tbsp. nondairy, low fat with a recommended oil Nondairy creamers, whipped
creamer, 1/8 medium avocado, 5 toppings, candy, and
large olives, 1 Tbsp. sunflower Low or nonfat salad dressing or commercially fried foods (Readseeds or nuts, 1-2 Tbsp. low fat mayonnaise the labels carefully.)
cream cheese or low-fat sour
cream (Fat contents vary, limit to Benecol® and Take Control® Half & half, heavy or whipping
less than 5 grams fat per serving.) (plant stanols/sterols) are cream, or Coffee-mate®
cholesterol- lowering food
supplements that can be used in
place of margarine to lower your
LDL.
Beverages
Daily portions Recommended Avoid or use sparingly
Beverages Coffee (regular or decaffeinated), Any beverage that contains
tea avoided fats or egg yolks (such as
Regular or diet carbonated egg nog, Tom and Jerry mix,
beverages coffee beverages with high fat
Mineral water milk, etc.)
Check with your doctor about Limit rich specialty coffees.
alcohol use. Moderation is
recommended.
Condiments and miscellaneous
Daily portions Recommended Avoid or use sparingly
Condiments and miscellaneous All seasonings and condiments Carob powder made with
Cocoa powder hydrogenated fats
Use herbs and spices to season.
"Cream" sauces made with
recommended ingredients
http://www.allina.com/ac/hearthealth.nsf/page/DietLowFatCholesterolYou can also read
