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| We have prepared a list of foods you should use if you are following a low-cholesterol, low-triglyceride diet:
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Meats, Fish
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Meats:
Choose lean meats (chicken, turkey, lamb, veal, and nonfat cuts of beef).
Make sure to trim all visible fat from meat before cooking or remove the skin from poultry.
Red meat is okay to eat as long as it's lean.
Fish:
Choose fresh or frozen fish, canned fish packed in water, and shellfish.
- Lobster and shrimp should be limited to two times per week.
- Other shellfish can be eaten three or more times.
Guidelines:
Meats and fish should be broiled (pan or oven) or baked on a rack.
For most people, 6 oz. of poultry, fish, or lean meat is plenty.
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Eggs
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Use egg substitutes and egg whites freely.
Limit the use of egg yolk to a maximum of 4 per week, including those used in cooking.
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Fruits
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Eat fresh fruit each day.
Be sure to have at least one citrus fruit daily.
Frozen or canned fruit with no added sugar or syrup may also be used.
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Vegetables
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Eat most vegetables freely (see exceptions).
Starchy vegetables (e.g. potatoes) can be used as substitutes for a serving of bread or cereal.
1 dark green (string beans, spinach) or 1 deep yellow (squash) is recommended daily
(see exceptions).
Cauliflower, broccoli, and celery are recommended for their fiber content.
Guidelines:
The healthiest way to prepare vegetables is to steam them, but boiling, straining, and braising with polyunsaturated or monosaturated oil are other alternatives.
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Breads
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Use whole-grain or enriched breads.
Crackers, melba toast, pasta, rice, or corn can be used as bread substitutes.
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Beans
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Dried peas or beans may be used as a bread substitute.
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Nuts
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Because most nuts are unlikely to raise cholesterol, nuts are good protein alternative to meat.
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Cereals
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Choose cereals (such as oatmeal) that are high in fiber and oat brain.
Stay away from presweetened cereals or cereals that list sugar as a major ingredient. Read labels.
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Dairy Products
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Choose skim milk or 99% fat-free milk.
Buy low-fat cheese such as farmer's cheese, part-skim mozzarella, ricotta, or low-fat cottage cheese.
Use only low-fat yogurt.
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Fats, Oils
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Use vegetable oils that are high in polyunsaturated fats (such as sunflower, corn, soybean, etc.).
Canola and olive oil are also very good choices.
Very small amounts of margarine may be used, but read labels.
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Desserts, Snacks
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Limit snacking.
Low-fat snacks include:
- Ice-milk, sherbet
- Unflavored gelatin or gelatin flavored with a sugar substitute
- Pudding made with skin milk
- Egg-white souffles
- Air-popped popcorn
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Beverages
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Choose fresh fruit juices (approximately 4 oz per day), black coffee, plain or herbal teas, sugar-free soft drinks, or cocoa made with skim milk.
Limit alcohol to 2 servings per day (see serving information).
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Other
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Use vinegar, spices, herbs, nonfat bouillon, and mustard freely.
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Useful Links
- Cooking
Heart-Healthy Way
National Heart, Lung, and Blood Institute has prepared a menu of low-cholesterol recipes for everybody intent on reducing their cholesterol levels. The menu contains a list of recipes that will fit anybody's tastes.
- Heart-Healthy Diet
National Heart, Lung, and Blood Institute brings you a set of guidelines and interactive tools that will set you on the way to eating and living hart-healthy. The site includes activity level calculator, low-cholesterol cookbooks for different cultures and more.
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