Cholesterol

CHOLESTEROL

Cholesterol - Is a fat-like substance found mostly in animal products. The body also makes cholesterol.

Triglycerides - Another fat form found in blood and stored by the body for future use.

HDL - High density lipoproteins, the so-called "good cholesterol" which reduces risk of heart disease.

LDL - Low density lipoproteins, the so-called "bad cholesterol" which increases risk.

Saturated Fat - Those which are solid at room temperature found in animal sources such as bacon and lard and animal fat. Plants with saturated fat are coconut oil and palm oil. Saturated fat raises blood cholesterol.

Unsaturated Fat - Liquid at room temperature. Fat from plant sources like corn oil.

High blood cholesterol is a major risk factor for heart attack.
Periodic screening for high blood cholesterol is recommended for all men ages 35-65 and women ages 45-65.
If you have not received a blood cholesterol measurement within the past 3-5 years, please request that your primary care team order one.
Following a diet with less cholesterol and less saturated fat is necessary to lower blood cholesterol.

FOODS TO AVOID
Major Sources of Saturated Fat and Cholesterol in the Diet

Saturated Fat

Hamburgers, cheeseburgers, meatloaf

Whole milk, whole milk beverages

Cheeses, excluding cottage cheese

Beef steaks, roasts

Hot dogs, ham, lunch meats

Donuts, cookies, cakes

Eggs

Cholesterol

Eggs

Beef steaks, roasts

Hamburgers, cheeseburgers, meatloaf

Whole milk, whole milk beverages

Hot dogs, ham, lunch meats

Pork, including chops, roasts

Donuts, cookies, cakes

Cheeses, excluding cottage cheese

SMART GROCERY SHOPPING

Acceptable Ingredients

Canola Oil Olive oil

Carob powder Safflower oil

Cocoa powder Sesame oil

Corn oil Skim milk

Diglycerides Soybean oil

Hydrolyzed ingredients Soybean oil, partially hydrogenated

Monoglycerides Sunflower oil

Nonfat dried milk solids

Unacceptable Ingredients

Bacon fat Hydrogenated fat or oil

Beef fat Lard

Butter Meat fat

Chicken fat Milk chocolate

Chocolate, real Palm or palm kernel oil

Chocolate, imitation Shortening

Cocoa butter Turkey fat

Coconut Vegetable fat (may be coconut or palm)

Coconut oil Vegetable shortening

Cream and cream sauces Whole milk solids

Egg and egg-yolk solids

PRACTICAL HINTS FOR CHANGING YOUR FOOD HABITS

Use skim or low-fat (1/2 %) milk. Make the change from whole milk or 2% to 1/2% gradually over weeks to months.
Replace butter with vegetable oil margarine.
Avoid food containing saturated vegetable oils such as palm oil and coconut oil.
Avoid solid cooking fats.
Replace regular cheeses (Swiss, cheddar, American) with low-fat cheeses (part-skim mozzarella, low-fat American).
Trim fat around meat, and use lean beef, pork or veal.
Avoid meat products very high in fat (regular hamburger, hot dogs, bacon, and sausage).
Eat chicken and turkey (without skin) and fish more often.
Use turkey breast, lean roast beef, and lean ham in place of salami and bologna for luncheon meats.
Replace high-fat snacks (potato chips, peanuts, cashews, candy bars) with low-fat snacks (pretzels, home-made popcorn, carrots, fresh fruits).
Have one meatless meal (pasta, fruit salad) at least once a week.
Avoid commercially made bakery products (donuts, cakes, cookies, pies).
Use vegetable oils such as canola, sunflower, corn, soybean and olive for cooking, frying and baking.
Use homemade salad dressing.
Decrease consumption of egg yolks to 1-2 per week.
Use egg whites or egg substitutes in cooking and baking.
Avoid commercially prepared cookies, cakes, and pies.
Limit portion sizes of lean meat, fish and poultry to no more than six ounces per day.
Eliminate organ meats (liver, brain, kidney)

PRACTICAL TIPS FOR ORDERING FOODS IN A RESTAURANT

Better choices for preparing meat and fish:

Au jus	Boiled	Poached
Baked	Char-broiled	Roasted
Barbecued	Marinated	Steamed

Poor choices:

Au gratin	Casserole	Gravy
Bacon	Coconut	Hollandaise
Bearnaise	Creamed	Prime
Buttered	Escalloped	Sausage

Terms to question:
Breaded: Is it fried? What type of fat is used?
Broiled: Often butter is used in broiling; ask for fat to be left off.
Fried: What type of fat is used?
Grilled: What type of fat is used?
Seasoned: What type of fat is used?
Specially prepared: What exactly does this mean?

Order salad dressings, sauces and gravies served on the side.
Divide the meat portion into two servings instead of one large serving. Eat one and ask for a wrapper to take the other home.
Ask for margarine instead of butter.
Ask for skim milk or low-fat milk to drink or use in coffee or tea.
Avoid rich cheese dishes and foods that are obviously high in egg, such as Quiche.
Ask for sherbet or fruit for dessert instead of rich pastries or ice cream.