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Keep the Flavor
Low Cholesterol Diet/Life
- Shop the perimeter (the healthier foods are usually along the outside store walls).
- Daily physical activity 30 minutes (can break up into 10 minute segments) can reduce LDL (bad cholesterol).
- Multivitamins (folic acid may prevent heart disease): Menstruating women and vegetarians should add iron. Vegetarians who don’t eat milk or egg products add B12.
- Good cholesterol or HDL increases with physical activity and can decrease LDL.
| FOODS PERMITTED |
FOODS TO AVOID |
| Milk Group 1-2 x day |
| Skim milk, powdered skim milk, evaporated skim milk, or low fat buttermilk; skim milk yogurt |
Whole milk in any form, condensed milk, chocolate milk; cream, ice cream, milk sherbets, whole milk yogurt. |
| Meat Group |
| Soy products, skinned chicken or turkey, cod, haddock, halibut, clams, crab, lobster, oysters, scallops, perch, water-packed tuna or salmon. (Pregnant women should not eat fish that might contain mercury) |
Fried meats, kidney, liver, brains, sweet bread; shrimp, caviar, mackerel, any fish canned in oil; corned beef brisket, spareribs, port butt, sausage, luncheon meats, frankfurters, bacon, duck, goose, and skins of chicken and turkey. |
| Lean beef, veal, lamb and port chops, and ham.
3 ounces, 3 times per week. |
| Cheese-fat free cottage cheese or cheeses from nonfat milk (Ricotta, Sapsago, Krutt, Baker’s, Gammelost). |
All other cheeses including cream cheese. |
| Eggs-Egg whites; low cholesterol egg substitutes such as Egg Beaters. |
Egg yolks (can have 1 whole egg per day). |
| Nuts, Legumes, beans 1-3 x day |
| If high blood pressure avoid salted nuts. |
| Fruit Group 2-3 x day |
| Fresh, frozen, and canned fruit; juices and nectars
Avocado |
| Vegetable Group 2-3 x day |
| All vegetables, limit potatoes |
None except those creamed or fried. |
| Grain Group most meals |
| Fiber carbs: old fashioned oatmeal, oat bran |
Refined carbs: white bread, pastas, potatoes |
| Sterols/Oils |
| Smart Balance/Benechol/Take Control |
Lard, butter, stick margarine |
| Plant oils: olive, canola, corn, peanut, sunflower
Heart wise Orange juice |
Supplements:
- Flax seed, fish oils (omega 3), and psyllium can reduce LDL (bad cholesterol).
Addtional Tips:
- Weight Control (Even 5 lbs loss can improve blood pressure).
- You should be hungry 3 hours after each meal, avoid over eating.
- Exercise before breakfast. Your body is fasting already so it burns off fat.
- Eat breakfast like a king, lunch like a prince, dinner like a pauper (more calories earlier in the day).
- Add strength training, low weights, and high repetitions. Muscle burns more calories than fat.
- Drinking 2 glasses of water at beginning of each meal-fools stomach that it is full. Then eat fruit, followed by another low calorie food. Finally eat high calorie food.
- Decrease refined carbs (white bread, pasta, potatoes, chips, soft drinks).
- Chocoholics: substitute dark chocolate, chocolate drops to flavor desserts or hot chocolate (only 100 calories).
- Snack foods: always keep a bowl of fruit; carrots or celery sticks available.
- Weight yourself daily. Set a goal of 1 lb. a week. Reward yourself when you reach your goal.
Books to read
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Connect
Our Location
(Click for map)
1951 North Wilmot Road
Building 1, Suite 3A. 2nd Floor
Tucson, AZ 85712
Phone: 520-795-1098
Fax: 520-326-0417
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