Principles to Reduce Cholesterol and Blood Sugar

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Principles to Reduce Cholesterol and Blood Sugar

High blood cholesterol and sugar levels are associated with an increased risk of hardening of the arteries which may lead to heart attack, and/or stroke. A diet low in fat (especially saturated fat) with generous amounts of high fiber carbohydrates may help reduce blood cholesterol and sugar and the risk of these medical problems.

GOALS:

  • Reduce total fat and cholesterol intake
  • Eat more unsaturated fats (usually liquid vegetable oils) than saturated fats (animal or hydrogenated fats)
  • Enjoy generous amounts of high fiber grains, fruits, and vegetables
  • If you are overweight, follow guidelines for weight management
TRY THIS INSTEAD OF THIS
DAIRY

  • nonfat milk and yogurt
  • skim milk cheeses, low fat cottage cheese or ricotta
  • ice milk
 DAIRY

  • whole milk
  • cheddar, monterey jack and other whole milk cheese
  • ice cream, cream
MEATS & OTHER PROTEIN FOODS

  • fish, poultry (without skin), vegetable proteins such as dried beans, split peas, lentils, soy beans or tofu
  • lean meats like chuck, flank or round steak, center cut pork (once or twice a week)
  • egg white or egg substitute
 MEATS & OTHER PROTEIN FOODS

  • fatty meats such as hamburger, corned beef, luncheon meats, bacon, sausage, ribs, shrimp, lobster, fried meats, fish or poultry
  • organ meats such as liver, heart, kidney, brains
  • egg yolks (no more that 2 yolks/week)
FATS & OILS

  • margarines with a liquid vegetable oil listed as the first ingredient
  • liquid cooking oils such as canola, safflower, corn, cottonseed, sunflower, sesame, or olive oil
  • oil type salad dressing such as Italian
 FATS & OILS

  • margarines listing partially hydrogenated fat or hydrogenated fat as the first ingredient, or with lard on the label
  • palm and coconut oil, butter, shortening, or lard
  • creamy salad dressing such as blue cheese, roquefort, or thousand island
FRUITS & VEGETABLES

  • eat liberal amounts of fruits and vegetables
  • eat them unpeeled to get the most fiber
 FRUITS & VEGETABLES

  • coconut
  • eat only small servings of avocado or olives
GRAINS & STARCHES

  • whole grain breads and cereals, oat bran, rice, potatoes, yams, and pasta
  • low fat crackers like graham, saltines, matzoh, rye crisp
 GRAINS & STARCHES

  • breads made with extra fats such as waffles, biscuits, cornbread, muffins, pancakes
  • cereals made with coconut or palm oil, or shortening
  • cheese crackers and crackers made with lard or palm or coconut oil
SWEETS & ALCOHOL

  • low fat sweets such as gelatin, sherbet, fudgesicles, popsicles
  • limit all sweets and alcohol, especially if you have high triglycerides
 SWEETS & ALCOHOL

  • high fat desserts such as ice cream, chocolate, pie, cake, cookies, donuts, pastries
  • commercially prepared baked products with lard or palm or coconut oil

 

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