Diet low in saturated fat, trans fat and cholesterol
A diet low in saturated fat, cholesteroland trans fat is a balancing act. You need to eat a variety of foods to get the right nutrients. But you also need to manage the amount of saturated fat and cholesterol you eat.
The following information lists what to eat and what to avoid or limit in these food groups:
1 serving = 1 slice of bread
or 1/2 hamburger bun, 1/2 English muffin, or 1/2 bagel
Try to eat two servings of whole grains each day, such as foods with the first ingredient of whole wheat, whole-grain barley, whole oats, or cracked wheat, whole rye.
Breads: All kinds (wheat, rye, raisin, white, oatmeal, Italian, French, and English muffin bread)
Low-fat rolls: English muffins, frankfurter and hamburger buns
Water (no egg) bagels
Pita bread
Tortillas (not fried)
Pancakes, waffles, biscuits, and muffins made with recommended oils
Snack chips: Choose baked or varieties without hydrgenated fats (trans fats).
Products made with egg yolks, saturated fats, or whole milk products.
The American Heart Association recommends no more than 6 ounces of cooked lean meat, poultry, fish or seafood a day.
Note: If you are on the TLC diet, limit cooked lean meat, poultry, fish or seafood to no more than 5 ounces a day.
Try to eat 2 servings of fish each week.
Fish: Choose fish high in omega-3 fatty acids such as salmon, mackerel, lake trout, herring, sardines, albacore tuna.
Shellfish: Shrimp and crayfish have more cholesterol than most other types of fish and seafood. They are lower in saturated fat and total fat than most meats and poultry.
Beef: Lean cuts include top round, top loin, round tip, eye of round, sirloin, tenderloin, flank.
Pork: loin chops, roasts, butterfly chops, sirloin chops, tenderloin, Canadian bacon, ham
Lamb: chops, leg, roast
Poultry: chicken, turkey (with skin removed)
Wild game: wild duck, rabbit, pheasant, venison
Prime grade of meat, short ribs, spare ribs, rib eye roast or steak
Mutton and caviar
Commercially fried fish (trans fats)
Limit shellfish to no more than 1 serving each week.
Domestic duck, goose
Venison sausage
Organ meats: liver, gizzard, heart, chitterlings, brains, kidney, sweetbreads
Avoid battered and breaded products.
Avoid frankfurters (hot dogs), sausage, salt pork, bacon and high-fat luncheon meats (salami,bologna, summer sausage).
Limit shellfish to no more than 1 serving each week.
Vegetarian meal planning
2 to 3 servings per day
1 serving = 1⁄2 cup cooked beans (such as pinto, kidney, black beans, etc.), peas or lentils; 2 tablespoons nuts, seeds or peanut butter; 1⁄4 cup tofu or tempeh; 1 cup soy milk
Meatless meals made with beans, peas, lentils, tofu (soybean curd), vegetarian-type burgers, non-hydrogenated peanut butter
Low-fat soups: broth, bouillon, dehydrated soups, homemade broth, soups with the fat removed
Homemade cream soups made with skim or low-fat milk.
Low-fat combination foods: spaghetti, lasagna, chili and Spanish rice are examples of foods that can be made with low-fat ingredients and low-fat cooking techniques.
Cream soups made with whole milk, cream or high fat cheese
Margarines: spray, tub, or squeeze, with one of the above oils listed as a liquidas the first ingredient (Select margarines with no trans fats.)
Salad dressing or mayonnaise: homemade or commercial, made with a recommended oil
Low or nonfat salad dressing or mayonnaise
Benecol® and Take Control® (plant stanols/sterols) are cholesterol- lowering food supplements that can be used in place of margarine to lower your LDL.
Solid fats and shortenings: butter, lard, salt pork, bacon drippings
Gravy containing meat fat, shortening or suet
Margarines in which the first ingredient is nota liquid oil
Chocolate, cocoa butter, coconut
Coconut, palm or palm kernel oils - often used in bakery products
Nondairy creamers, whipped toppings, candy, and commercially fried foods (Read the labels carefully.)
Half & half, heavy or whipping cream, or Coffee-mate®
