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White County Families
Consumer Questions
Cholesterol
Be sure to talk with your doctor and/or a dietician. They can help you
make good food choices.
Cholesterol
is a waxy material used in many of the body’s chemical processes.
Everyone requires cholesterol in the correct amount for good health, but too
much cholesterol in the circulation encourages the development of heart and
blood vessel diseases. We get cholesterol in two ways:
It is manufactured by the body from all foods.
We get it directly from the foods of animal origin.
Saturated fats tend to raise the level of cholesterol in the blood and are
therefore, restricted in the diet. There are the fats that harden at room
temperature. (read labels for this!)
The purpose of the fat-controlled diet is to lower the blood cholesterol.
Both the amount of fat and the kind of fat you eat must be carefully planned.
Tips to lower cholesterol:
- Avoid high-fat meat - purchase lean buts of meat. Trim visible fat and
do not use the fat that cooks out of the meat
- Avoid deep fat frying. Use cooking methods such as boiling, broiling,
roasting and stewing, which will remove fat.
- Limit the use of fatty luncheon and variety meats like sausage and
salami
- Instead of butter and other cooking fats that are solid or completely
hydrogenated, use liquid vegetable oils and margarines that are rich in
polyunsaturated fats.
- Avoid full-fat dairy or high-fat processed food
- Choose low-fat or fat-free dairy, and lean poultry breast (without the
skin - remove visible fat also)
- Get more protein from seafood, soy, and beans
- Eat more fruits and vegetables
- Use olive oil (sparingly) and pan sprays for cooking
- Enjoy small portions of foods that are rich in “good fats,” such
as nuts and seeds, as calories allow.
- In most of your meals for the week, use fish, chicken turkey. Limit
beef, lamb, pork, and ham to five moderate-sized portions per week (or less)
- Limit the use of sandwich spreads like butter, margarine, mayonnaise,
and salad dressing
- Use soft tub margarines - read labels and choose margarines with liquid
oil as the first ingredient
- Use low-fat cheeses such as part-skim mozzarella and ricotta.
- Substitute low-fat yogurt and blender-whipped low-fat cottage cheese or
buttermilk for sour cream and mayonnaise
- Substitute two egg whites for one whole egg for half the eggs in recipes
calling for whole eggs.
- Cook without adding fat. Use nonstick utensils & pans.
- Roast, bake, broil, or simmer meat, poultry, and fish. Cook meat &
poultry on a rack so fat will drain off. Baste with wine, broth, lemon juice
or tomato juice to prevent drying and add flavor.
- Skim fat from broths before using
- Increase intake of fruits, vegetables, breads, cereals, dried beans and
peas. These foods are virtually free of fat and saturated fats (read the
label though) and many of them contribute soluble dietary fiber which may
help lower blood cholesterol levels
- Steam, bake or boil vegetables, or stir-fry quickly in a small amount of
vegetable oil
- Season vegetables with herbs and spices rather than with butter,
margarine, or rich sauces.
Low-Calorie, High Fiber Winners
- Dark green leafy vegetables
- Garlic & onions
- Strawberries, citrus fruits, blueberries, etc.
- Whole grains
- Oatmeal
- Oat bran
Foods to Avoid:
- Butter
- Red Meat (beef, pork, lamb)
- Poultry skin
- Stick margarine
- Fast foods (pizza, deep-fried foods, burgers, etc.)
- Full-fat cheese
- Canned shortening
- Commercial donuts
- Commercial cakes, cookies, pies
- Ice Cream
- Egg yolks
- Shellfish
- Cream
- Organ meat
- Whole and 2% fat milk
- Bacon
- Sausage
- Coconut oil
- Palm oil
- Palm kernel oil
Try green leafy salads with your favorite veggies. Use a low-fat or non-fat
dressing sparingly. Try lemon juice or vinegars for salad dressings - try
oil-free also. Some of my veggie choices include cucumbers, tomatoes, green
onions, purple onions, sprouts, bell peppers, etc. Try grapes, orange sections,
and berries too.
Oatmeal doesn’t have to be boring! I’m including a brochure to make your own
oatmeal mixes. Try adding dried fruits to old-fashioned or quick-cooking oats.
Try eating whole wheat bread instead of white.
Read Labels! We have a publication on Nutrition Labels also. Be careful with
processed foods like cereals, crackers, snack foods, non-dairy creamers,
non-dairy shakes, etc.
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