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Tips For Cholesterol Control
The American Heart Association (AHA) recommends that all of us reduce our heart disease risk by decreasing the amount of fats and cholesterol in our diet. This is what the AHA suggests: limit total fat intake to no more than 30% of your daily calories (saturated fats should comprise no more than one-third of your total "fat calories"); and limit dietary cholesterol to no more than 100 mg. per 1,000 calories of food; not to exceed 300 mg. daily. The following guide can help you reduce both saturated fat and cholesterol and help you stay within the AHA guidelines. Remember, fats are present in foods of both animal and vegetable origin, while cholesterol is found only in foods of animal origin.
Best Bet Protein
Protein is essential for good health but many protein-rich foods are also high in saturated fats and cholesterol. Fatty cuts of "red" and organ meats are the worst offenders. To get the best protein with the least amount of fat and cholesterol eat more fish, legumes (dried peas and beans), and skinless poultry. When you do eat meat, trim all visible fat before cooking. Be aware of portion sizes; 3-6 ounces of meat, fish, or poultry daily is about all you need.
Best Bet Dairy
Low fat milk, yogurt, and cheeses are your best dairy choices. Select skim or 2% low fat milk and yogurt. When buying cheese (which is traditionally high in saturated fat), look for low butterfat varieties such as farmers' cheese, pot cheese, uncreamed cottage cheese, or part-skim ricotta.
Best Bet Grains
Whole grain breads, cereals, and pastas are your best choices. Oatmeal is particularly good since it appears to have a cholesterol lowering effect. When buying commercial baked products, read labels carefully. Many receive up to half of their calories from saturated fats such as palm and coconut oil.
Best Fruits And Vegetables
Most fresh fruits and vegetables are naturally low in saturated fat. There are, however, a few exceptions. Avoid avocado and coconut which contain high levels of saturated fat. Palm oil, palm kernel oil, coconut oil, and hydrogenated vegetable oils are also highly saturated.
Low Fat Cooking Tips
In addition to selecting low fat, low cholesterol foods, you can further reduce fats in your diet by preparing your foods the low fat way. Bake, broil, steam, poach, or microwave foods without added fats. Use vegetable cooking sprays when baking instead of "greasing" pans. Substitute one egg white plus one tablespoon vegetable oil for the whole eggs called for in recipes. And, when you must use fats, select polyunsaturated vegetable oils over butter or lard.
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