Cardiac Diet

Low Cholesterol Diet (based on TLC Program Guidelines)

Why follow a low cholesterol diet?

Cholesterol is a fat-like substance that can build up in arteries increasing chances for developing heart disease or stroke.

Definitions:

LDL “bad” cholesterol builds up in the arteries
HDL “good” cholesterol takes cholesterol out of the blood
Triglycerides are a form of fat that raises risk for heart disease

Important Points to Keep in Mind

Manage your weight. Decrease weight by 10 lbs and improve LDL by 5-8%.
Limit foods high in cholesterol, saturated fat, and trans fat (see back) and decrease LDL by 11-15%.
Increase food high in dietary fiber, soluble fiber, and plant stanols and sterols (see back) and decrease LDL by 8-20%.
Increase physical activity. Aim for 30 minutes on most days of the week. Start with even five minutes a day.
Stop smoking.
Add 2 grams of plant stanol and sterols per day which can decrease LDL cholesterol by 5-15%. These are found in enriched margarine, juice and yogurt. Beware of adding extra calories. Examples: Benecol® and Take Control® margarine substitutes.
Be sure to get 10-25 grams of soluble fiber per day which can decrease LDL cholesterol by 5% or more. Sources are cooked cereals, fruits, and vegetables such as broccoli, brussel sprouts and carrots.

Food Categories:	Foods Recommended:	Foods to Avoid:
BREAD/STARCHES 6-8 oz with 3 oz as whole grains (1 oz = 1 slice bread, 1 cup cereal, ½ cup rice, ½ cup pasta)	Use whole grain breads and low fat rolls; crackers such as animal, graham or saltine with unsalted tops; whole grains like low-fat popcorn, Triscuits®, and Wheat Thins®; whole wheat pasta and brown rice.	Butter rolls; commercial doughnuts, muffins, biscuits, waffles, pancakes, and store-bought mixes.
VEGETABLES 2 ½ - 3 cups	All vegetables (frozen or fresh are lower in sodium)	Fried vegetables; cream, butter, cheese sauce
FRUIT 1 ½ - 2 cups	All fruits except coconut and avocado (look for those canned in light syrup, juice or water; or choose fresh or frozen)	Coconut or avocado; fruit in cream or custard
MEAT & PROTEIN ALTERNATES 5-6 ounces	All lean, well-trimmed beef, veal, por, and lamb; all chicken and turkey without skin; wild game; low-fat cheeses, low-fat cottage cheese; 2 egg yolks per week; 1 ½ oz nuts per day	Prime and other heavily marbled and fatty meats; frankfurters, sausage, bacon, high-fat luncheon meats, fried chicken or fish; whole-milk type cheeses, processed cheese
MILK 3 cups	Skim or 1% Light, low-fat yogurt	Whole milk Yogurt, buttermilk, malted milk
SOUPS	Low-fat broth soups; homemade cream soups with skim milk	Cream soups; convenience entrees unless low-fat
DESSERTS & SWEETS	Sherbert, gelatins, angel food cake, meringues, low-fat homemade desserts with recommended oil; jam, jelly, honey, syrup, sugar candies (beware of high sugar foods)	Commercially prepared cakes, pies, cookies, frostings, and puddings; ice cream; chocolate
FATS & OILS 5-7 teaspoons (include that hidden in food)	Canola oil; olive and soybean oils are also acceptable. Use a soft tube margarine.	Solid fats and shortenings, butter, lard, bacon drippings; gravy with meat fat; hydrogenated vegetable oil; coconut oil; palm oil or palm kernel oil.
BEVERAGES	Coffee, tea, regular or diet beverages, mineral water; alcohol in moderation.	Beverages containing fats, salts, egg yolks, specialty coffees.
CONDIMENTS	Herbs and spices, cocoa, substitute sweetener	Carob powder made with hydrogenated fats; tartar sauce; cream

TRY THESE EXTRAS

Omega 3 fatty acids may improve heart health. Sources include fatty fish (salmon, tuna, mackerel), walnuts, soybean and canola oil and flaxseed. Try to include one serving every day.
Tea, dark chocolate, purple grape juice, tomato products, and soy products have shown benefits to heart health.
Learn to read a food label. Pay close attention to saturated fat and dietary fiber.
Choose healthy snacks such as fruits, popcorn, cereal, vegetables, whole-grain crackers, and low fat frozen yogurt.
Choose healthy cooking techniques. Bake, broil, microwave, roast, steam, poach, lightly stir fry in cooking spray instead of frying.
Cook with low-fat or skim milk instead of whole milk or cream.
Use a cooking oil spray instead of margarine or butter.
Use egg whites or egg substitute instead of whole eggs.
Use low-fat dressings and mayonnaise.
Choose recommended food items when eating out. Eat small portions and fill up on vegetables.
Review further handouts and guidelines for choosing healthy foods and cooking.

ADDITIONAL RESOURCES:

International Food Information Council - www.ific.org/index.cfm
NHLBI Health Information Center, PO Box 30105, Bethesda, MD 20824-0105 Phone: 301-592-8573 www.nhlbi.nih.gov.

For more information or to schedule an individual assessment contact:

Brenna Swanson, MS, LRD, 701-256-6208 bswanson@utma.com