Low Cholesterol, Low Saturated Fat Diet

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Low Cholesterol, Low Saturated Fat Diet By: Brenda R. Generali,

C.N.C. This diet has been used by a number of Joyful Living Services' clients

and the weight loss has been very positive. People who have had difficulty with

high cholesterol and high triglycerides have also had positive results following

these simple rules. It's more than just a diet - it's a lifestyle change.

Remember that exercise is a MUST if you decide it's time to lose weight and

lower your cholesterol. Without exercise it just won't work. It's not a fad diet

either. Fad diets work great while you're on them but as soon as you go off the

diet you gain the weight back plus more. The reason? Because the body went into

what's called " starvation mode " . A lot of people believe that if they starve

themselves they will lose weight. Granted they probably will after a while

depending on how long they starve. But the majority of the population with not

lose weight and will either remain at the same

body weight or even gain weight. The reason? In order to lose weight you must

eat and you must eat foods that are low in fat so your body can burn the

calories. If you're on a diet right now and are losing more than 4-5 pounds per

month you're losing too fast. You may be losing muscle which you don't want to

do. If you are " stuck " at a body weight you are tired of, try incorporating the

rules from this diet into your life. Remember - it's not a diet - it's a

lifestyle change. That means you don't stop following it!

 

 

General Information: The purpose of this diet is to lower your blood

cholesterol, triglycerides and for you to lose weight. There are three ways to

reduce cholesterol:

Reduce dietary cholesterol

Reduce saturated fat intake

Increase polyunsaturated fat intake

Special instructions are as follows:

Limit foods high in cholesterol: eggyolk, shrimp, prawns, dairy products

contatining butterfat, baked goods, desserts containing eggyolk and cream and

rgan meats (liver, heart, brain, kidney and sweetbreads). Cholesterol in the

diet is limited to 300 mg per day.

Limit foods high in saturated fats: animal fats and vegetable fats as palm

oil, coconut oil, cocoa butter and vegetable shortening. Use polyunsaturated

oils.

Limit all meat to 9 oz. per day. Use fish and poultry as often as possible.

Read labels carefully before using canned, packaged or frozen foods. Look for

liquid vegetable oils as the first ingredient on the label.

Definition of terms:

SATURATED FAT is usually a fat of animal origin. Some vegetable fats,

however, are saturated. This may occur naturally (for example, palm oil and

coconut oil), or as a result of food technology (for example, vegetable

shortening, which is vegetable oil that has been " hydrogenated " causing the oil

to solidify and become more saturated).

CHOLESTEROL is a fatty substance manufactured by the body and normally

present in the blood. It is present in foods of animal origin.

POLYUNSATURATED FAT is a fat of plant origin. Most liquid vegetable fats are

unsaturated. For example, safflower and corn oils are more unsaturated than

olive and peanut oil.

Approximate composition of the diet is as follows: 1950 calories, 190 gms

carbohydrate, 95 gms protein, 90 gms fat, 300 mg cholesterol.

 

 

 

FOODS FOODS ALLOWED FOODS TO AVOID Beverages Coffee,

tea, carbonated beverages, skim milk, nonfat buttermilk, evaporated skim milk,

fruit juices, 2 cups lowfat milk daily. Whole milk and whole milk drinks,

evaporated and condensed milk, yogurt, chocolate milk. Protein Group

Meat and Meat

Substitutes 6 oz.

cooked weight Baked, broiled, boiled, roasted or sauteed in allowed oil: lean,

well-trimmed pork, ham, beef, lamb, veal, poultry (white meat, cooked without

skin), fish, shellfish (except shrimp, prawns, unless substituted for allowed

egg yolks), oysters. Lean meat, fish or poultry canned in allowed oils.

Luncheon meats made from poultry, i.e., turkey salami, turkey bologna and turkey

frankfurters. Fish and poultry (white meat) are lower in saturated fats than

red meats, and should be used more frequently. Substitutions for 1 oz of meat:

1 oz. cheese (pot, ricotta, mozarella made with nonfat milk, special lowfat

cheeses (i.e., Farmers, Cheez-ola, Count-down, Sapsago; limit cheddar-type

cheeses to 2 oz. per week).

1/4 cup lowfat or dry curd cottage cheese

2 tablespoons old-fasioned peanut butter

1/2 cup tofu

1 oz. meat-flavored substitute made from soy protein Low cholesterol egg

substitutes, such as Eggbeaters or Second Nature.

Egg whites

Limit egg yolks to 3 per week, including those used in cooking or baking. You

may substitute 4 oz. shrimp, prawns, crab or lobster or 2 oz. liver,

sweetbreads, or heart for each allowed egg yolk.

Regular ground beef or hamburger, heavily marbled or fatty meats, spareribs,

duck, goose, poultry skin or dark meat, fish roe, brain, kidneys. Meats canned

or frozen in sauces or gravies, such as chili, hash, ravioli, pork and beans.

Crab or lobster, liver, sweetbreads, or heart, except as substituted for

allowed egg yolks. Luncheon meats and frankfurters (except those listed in

" Foods to Use " ), sausage, fried meats, ham hocks, bacon, salt pork. Cheese

spreads, cream cheese, regular cottage cheese, other cheeses not listed.

Peanut butter other than " old-fashioned " , cashew butter. Egg yolks in excess

of 3 per week.

Vegetables All without saturated fat added. Buttered, creamed or

fried vegetables unless prepared with allowed fat. Fruits All, limit

avocado to 1/8 per day. Avocado, more than specified amount. Breads

Whole wheat, rye, raisin or white bread, matzoh, saltines, graham crackers,

English muffins, tortillas, bagels, Boston brown bread. Baked goods with no

whole milk, no egg yolk and with allowed fats. Biscuits, commercial muffins,

sweet rolls, cornbread, pancakes, waffles, french toast, hot rolls, cheese bread

or crackers, party crackers. Cereals All except granolas.

Granolas. Starches Rice, macaroni, noodles, spaghetti, potatoes.

Any starch prepared with whole milk or cheese. Fats Safflower, corn

oil, cottonseed oil, soybean oil, sunflower oil and sesame oil or margarines

made from these oils, commercial mayonnaise. Butter, lard, hydrogenated

margarines and shortenings, coconut oil, palm oil,

salt pork, suet, bacon drippings, gravies or cream sauce unless made with

allowed fat and skim milk. Soups Boullion, clear broth, vegetable

soup, feat free cream soup made with skim milk, dehydrated soups. Cream soups

and soups made with animal fat. Desserts & Sweets Jams, jellies,

marmalades, honey, hard candies; sherbert, angel food cake, puddings made with

skim milk, gelatin desserts, frostings made with allowed fat, meringues; cakes,

cookies and pies made with allowed fats and milk; fruit whips. 1/2 cup ice milk

once a week. Desserts which contain whole milk, saturated or hydrogenated fat

and egg yolks, commercial pies, cakes and cookies, cake mixes except angel food.

Miscellaneous Pickles, salt, spices, herbs, nuts except those excluded, cocoa,

carob powder, plain popcorn. Limit olives to 5 per day. Chips fried in

polyunsaturated oil. Coconut, Brazil, cashew and macadamia nuts, chocolate,

corn chips, potato chips, buttered

popcorn.

Gravies made from pan drippings.

 

 

Sample Menu Pattern BREAKFAST LUNCH DINNER 1/2 cup

orange juice, 1 cup Wheaties, 1 slice toast, 1 tsp. margarine, 1 cup skim milk.

3 oz. tuna with 2 tsp mayonnaise, 2 slices rye bread, 2 tsp margarine, Dill

pickle, Pineapple slices, 1 cup skim milk, other beverage. 6 oz. slices

turkey, 1/2 cup dressing with 1 tsp. margarine included, Green salad, 2 tsp oil

and vinegar, carrots with 1 tsp. margarine, 2 cookies made with margarine and

egg substitute, Strawberry gelatin, 1/s cup skim milk, other beverage.

 

 

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