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Medicine & Health Education
Diet & Meal Plans
Proper for Good Health
Lifestyle Modifications for a Healthy Body, Mind and Spirit
Bala N. Aiyer, M.D.
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Low Fat - Low Cholesterol Diet
 
 
Tips for Low Fat - Low Cholesterol Living
 

All Vegetables, nuts and vegetable oils including coconut and almonds are free of cholesterol. However, some of them are very high in saturated fatty acids which also raises the body cholesterol levels. High Triglyceride [fat] is also a risk factor for heart attacks. Canola oil, Sunflower oil, Safflower oil, Corn oil, Olive oil and Peanut oil are high in mono and poly unsaturated fatty acids and are preferable. Tropical oils, Coconut oil, Palm oil and vegetable shortening have no cholesterol but are high in saturated fatty acids. All meats contain Cholesterol. Red meats like Beef, Pork, Ham, Bacon, Sea foods like Shrimp, Crab, Clam and Lobsters are high in saturated fats. All animal fats including butter, lard, egg yolk, all meats including beef and pork and the skin of poultry are high in cholesterol and in saturated fatty acids and are to be avoided. Poultry and sea food are also have cholesterol but are better than red meat. Avoid sea foods like shrimp, crab, clam and lobsters which are high in saturated fatty acids which will raise the triglycerides and cholesterol levels. Normally a diet with a fat content of 20% or less of the total calories is advised.

The Goal of this diet is to provide a general guide line for a good nutrition while restricting the fat intake in the food and provide a low cholesterol diet specially for the persons who have elevated levels of cholesterol and / or fat [Triglyceride]. This diet ia also suggested for people with Hypertension, Diabetes, Obesity and those in high risk for Coronary artery disease and other vascular disease.

 
 
  
  
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Breakfast
Cereal : Any cereal. Use only Nonfat milk. [Do not add butter or margarine]
Egg : Poached or boiled, once or twice a week or use egg substitute.
[Note: Egg yolk is high in cholesterol. No restriction on egg white]
Bread : Any bread, pancake, waffle or corn bread.
[Use minimal margarine, Do not use butter]
 
Lunch and Dinner
Soup : Any soup, but avoid red meat and meat stock. Use Vegetable stock.
Meat, Fish : Any lean meat or fish or poultry; fresh or frozen or canned fish.
and Poultry [Use lean portions only. Avoid skin in chicken. Do not fry meats.]
Cheese : Cottage Cheese and non fat cheese only. [Avoid all other types of cheese.]
Salads : All green vegetable salads are good. Use only low fat dressings.
Vegetables : Any fresh or frozen or canned vegetables. Raw or boiled vegetables only.
[Do not fry vegetables. Do not use butter or cheese in the preparations.]
Potato, Rice & : All potato, Rice, noodles and macaroni are allowed.
Substitutes [Avoid butter in preparations. Egg noodles must be avoided.]
Miscellaneous
Fats and Oils : Avoid all fats and oils. May use small amounts of vegetable oils.
Use only nonfat yogurt, low fat butter milk and cream. No heavy cream.
[Note: Mono and poly unsaturated vegetable oils are better.]
Desserts : Any dessert in moderation. Use only low or nonfat milk, no butter or lard.
[Note: Do not use whole eggs or egg yolk or chocolate in desserts.]
Milk : Skim milk or 1/2% fat milk only. [Avoid whole [4%] and 2% milk.]
Fruits : Any fruit or juice; fresh, frozen or canned. Do not use heavy cream or milk.
Beverages : All beverages, coffee, decaffeinated coffee, tea, fruit juices, cola and sodas.
: Use only low fat or non fat milk in all beverages like coffee or tea.
Check and select what you should choose and what to avoid in Low Fat Diet
  
 
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-- Proper Nutrition and a balanced Diet are very essential --
Essential Changes -- for a healthy Heart and General Health0
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