& Health Education
& Meal Plans
for Good Health
Modifications for a Healthy
Body, Mind and Spirit
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Fat - Low Cholesterol Diet
for Low Fat - Low Cholesterol Living
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.
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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: Any cereal. Use only Nonfat milk. [Do not add
butter or margarine]
: Poached or boiled, once or twice a week or use egg substitute.
Egg yolk is high in cholesterol. No restriction on egg white]
: Any bread, pancake, waffle or corn bread.
minimal margarine, Do not use butter]
: Any soup, but avoid red meat and meat stock.
Use Vegetable stock.
Fish : Any lean meat or fish or poultry; fresh or frozen or canned
Poultry [Use lean portions only. Avoid skin in chicken. Do not fry meats.]
: Cottage Cheese and non fat cheese only. [Avoid all other types of cheese.]
: All green vegetable salads are good. Use only low fat dressings.
: Any fresh or frozen or canned vegetables. Raw or boiled vegetables only.
not fry vegetables. Do not use butter or cheese in the preparations.]
: All potato, Rice, noodles and macaroni are allowed.
[Avoid butter in preparations. Egg noodles must be avoided.]
and Oils : Avoid all fats and oils. May use small
amounts of vegetable oils.
only nonfat yogurt, low fat butter milk and cream. No heavy cream.
Mono and poly unsaturated vegetable oils are better.]
: Any dessert in moderation. Use only low or nonfat milk, no butter or lard.
Do not use whole eggs or egg yolk or chocolate in desserts.]
: Skim milk or 1/2% fat milk only. [Avoid whole [4%] and 2% milk.]
: Any fruit or juice; fresh, frozen or canned. Do not use heavy cream or milk.
: All beverages, coffee, decaffeinated coffee, tea, fruit juices, cola and
Use only low fat or non fat milk in all beverages like coffee or tea.
and select what you should choose and what to avoid in Low Fat Diet
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