a lower fat diet may actually allow you to eat more food than before because fat
has twice the calories of protein or carbohydrates. So, you don’t have to
starve yourself or deprive yourself of delicious meals to keep healthy.
You can’t change your heredity but you can
change your lifestyle.
food guide recommends an increased intake of grains, fruits and vegetables and
less fat and alcohol.
nutrition is often an effective treatment for increased cholesterol.
Guidelines to a Heart Healthy Diet
easiest way to reduce the total fat is to cut back on the foods that contribute
the most total and saturated fats to your diet (animal products, and the fat and
oil group). Some foods contain a surprising amount of fat, so the best way to
know for sure is to consult a detailed guide to fat content. Published guides
The Heart and Stroke
Foundation Cookbook (Light Hearted Cooking)
Any of the books by Dean Ornish
of these are excellent information sources on fat content. (Some or all of them
may be available for purchase in the Rehabilitation/Risk Factor Management
Try to end up with a system to apply to your lifestyle on a daily basis. Buy a low fat cookbook to help you out, many are available (ask your health care worker for guidance). Remember, this is not a short term diet, but a new and permanent lifestyle.
Eat them fresh, raw, in juices or canned in
unsweetened juice. Cook your vegetables and potatoes lightly: steam, pressure
cook, bake or microwave.
your vegetables and potatoes without adding fats (butter or margarine) or creamy
sauces. Try a squeeze of fresh
lemon or lime on carrots, beans, broccoli etc.
The recommended serving per day is 5. 1 serving would
equal a medium size vegetable or fruit, or 1 cup of salad , or 1/2 cup of juice.
whole wheat products.
the amount of fat you use on your bread, muffins.
pasta choose tomato sauce instead of cream based sauces.
While you are getting on track, try to increase fibre in
your diet by eating whole wheat bread, and perhaps try legumes weekly as a meat
recommended serving is 5 per day.
You may have heard that you should avoid red meat completely. This is because the fat that surrounds red meat and the white streaks or marbling in the meat contain a lot of saturated fat and cholesterol.
for beef with only a small amount of marbling.
to buy cuts of meat with round
in their names.
fats from all meats and remove skin from poultry before cooking.
Most important of all, cut down on portions; if you want a
steak, eat a 3 or 4 oz steak instead of a 6 or 8 oz portion.
is acceptable if it’s a lean cut such as tenderloin, or chops with the fat cut
off, but again, eat smaller portions.
cold cuts high in fat such as bologna, salami,and other processed meats
such as sausages, bacon and wieners. A better choice would be lean cold cuts
such as smoked turkey, low fat ham slices, fresh turkey, black forest ham or
you like fish, try to eat it twice
a week but avoid fish canned in oil or preparation methods that inclue frying.
Be aware that what you put on your seafood dish may contain more fat than the food
itself – don’t put butter sauce
on your shrimp or lobster!
· Aim for M.F. or B.F. less then 1% with milks and yogurts.,
and cheeses less than 7%.
· try to reduce the amounts you eat as well
– creams such as half and half, whipping cream and sour cream.
– non-dairy creamers (because they contain coconut and
palm oil, which are high in saturated fats) butter, cream and ice cream, they
have even more saturated fat in them than
of butter and cream hidden in casseroles and other mixed dishes, baked goods and
desserts. In some recipes, margarine or vegetable oil can be substituted for
butter. Use low fat yogurt in sauces. A
recommended sserving per day is 2-4
servings. One serving would be equal to 1 cup of milk or yogurt, or a one inch
cube of low fat cheese.
yolk is high in cholesterol. Limit
yolk to two per week. This includes eggs used in baking. Two egg whites can
replace one whole egg in baking. Egg substitutes and egg whites are a good
If a fat is
hard or solid at room temperature it is saturated, for instance, butter and lard. If
it is liquid at room temperature it is unsaturated,such as :
1) monounsaturated (found in olive or canola oil)
2) polyunsaturated such as corn oil sunflower and safflower oils
Polyunsaturated or monounsaturated oils can be used in baking, frying and in salad dressings and can help lower the cholesterol in your blood. Don’t go overboard though as all fats are a rich source of calories. Each tbsp of oil contains about 13 grams of fat or 120 calories.
Choose soft non-hydrogenated margarine, which is high in
polyunsaturates and monounsaturates. Look for the saturated fat content to be at
least half of the polyunsaturated fat content, in not only margarines but in
palm oil , coconut oil, (tropical oils), which are found in prepackaged foods.
out for the word hydrogenated
because it turns into saturated fats in the body.
recommended intake of oils per day
is 3-6 servings per day. One
serving is a teaspoon of oil or margarine (about the size of your thumb nail).
For weight loss, consume even less.