Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
Try fresh ground turkey or chicken that is made from white meat like the breast.
Remember that some chicken and turkey hot dogs are lower in saturated fat and total fat than pork and beef hot dogs.
There are also "lean" beef hot dogs and vegetarian (made with tofu) franks that are low in fat and saturated fat.
Fish and Shellfish
When shopping for fish and shellfish remember that:
Dry peas and beans and tofu (bean curd) are great meat substitutes that are low in saturated fat and cholesterol. Dry peas and beans also have a lot of fiber, which can help to lower blood cholesterol. Try adding a Ĺ cup beans to pasta, soups, casseroles, and vegetable dishes. Tofu takes on the flavor of marinades well. Try marinating tofu in a nonfat dressing or a tangy sauce and grilling or baking for a heart healthy dish.
Milk, Yogurt, and Cheese Group
Like high fat meats, regular dairy foods that have fat - such as whole and 2% milk, cheese, and ice cream -- are also high in saturated fat and cholesterol. However, dairy products are an important source of nutrients. You should eat 2 to 3 servings per day of low fat or nonfat dairy products. Here is a guide to buying low fat and nonfat dairy foods:
Buy fat free and 1% milk rather than whole or 2% milk. Fat free and 1% milk have just as much or more calcium and other nutrients as whole milk - with much less saturated fat and cholesterol.
If you now drink whole milk, you will
probably find it easier to change to fat free milk in steps so your taste buds
When looking for hard cheeses, go for the versions that are "fat free," "reduced fat," "low fat," or "part skim." Choose varieties that have 3 grams of fat or less per ounce.
When looking for soft cheeses, choose low fat (1%) or nonfat cottage cheese, farmer cheese, or part-skim or light ricotta. Some of these cheeses have 3 grams of fat or less per ounce.
If you are watching your sodium intake, choose lower sodium cheeses. Read the label to compare the sodium content.
Frozen Dairy Desserts
Buy frozen desserts that are lower in saturated fat, like ice milk, low fat frozen yogurt, low fat frozen dairy desserts, fruit ices, sorbets, and popsicles.
Other Dairy Foods
Buy low or nonfat yogurt; like many other dairy foods, it is an excellent source of protein and calcium. Eat low fat or nonfat yogurt alone or as a topping or in recipes. Try topping with fruit.
Try low fat or nonfat sour cream or cream cheese blends. Many taste as rich as the real thing, but have less fat and calories.
Fats and Oils
You can help to lower your blood cholesterol when you replace saturated fats with unsaturated fat. Just be sure to limit the total amount of fats or oils to keep calories in check.
When buying fats and oils, remember to:
Fruits and Vegetables
You should be eating at least 3 to 5 servings of fruits and vegetables each day. Fruits and vegetables are very low in saturated fat and total fat, and have no cholesterol. A diet high in fruit and vegetables may also help to improve cholesterol levels for those with high cholesterol. So, fruits and vegetables are great substitutes for foods high in saturated fat and cholesterol.
When shopping, remember to:
To keep naturally low fat vegetables low in fat and saturated fat, season with herbs, spices, lemon juice, vinegar, fat free or low fat mayonnaise or salad dressing.
Breads, Cereals, Rice, Pasta, and Other Grains
Breads, cereals, rice, pasta, and other grains, and dry beans and peas are generally high in starch and fiber and low in saturated fat and calories. They also have no dietary cholesterol, except for some bakery breads and sweet bread products made with high fat, high cholesterol milk, butter and eggs.
Like fruits and vegetables, naturally low fat, low cholesterol breads and other foods in this group are also good choices. You should be eating 6 to 11 servings of foods from this group each day. If you have high triglycerides and/or low HDL, you should keep your carbohydrate intake below the maximum of 60% of total calories. You can choose a diet up to 35% fat, substituting unsaturated fat for saturated fat.
When buying foods from this group, remember to:
Sweets and Snacks
Some sweets and snacks -- like baked goods (cakes and cookies) cheese crackers, and some chips -- often are high in saturated fat and cholesterol.
Here are some low fat sweets and snacks to buy and use only now-and-then:
Just remember that, while these treats may be low in fat, most are not low in calories. So choose them only every now-and-then, especially if you are trying to control your weight to improve your blood cholesterol levels.
Not all snack foods are high in saturated fat and cholesterol. Buy some of these low fat ones and keep them on hand for snack attacks:
*If you are watching your sodium intake, be sure to look for low sodium or unsalted varieties.
The above opinionated views and information serves to educated and informed consumer . The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. .It should not replaced professional advise and consultation. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions
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