Cholesterol and You.pdf - Facey Medical Group

Cholesterol
And You
Category
Meats
Foods to use
Lean meats ( skinless chicken and turkey, lamb, veal,
non-fatty cuts of beef, fresh, frozen or canned fish
packed in water; shellfish
Limit protein to a 3oz portion
Foods to limit
Limit marbled beef, ground meat less than 90% lean,
fried meats, processed meats, i.e. hotdogs; sausages
and cold cuts; organ meats and canned fish packed in
oil; limit lobster & shrimp to 3 oz twice a week
Eggs Egg substitutes; egg whites Limit egg yolks to 4 a week, this includes the eggs
used in cooking.
Fruits
Fresh daily, at least 1 citrus fruit, frozen or canned
with no added sugar or syrup
Vegetables
Eat most vegetables freely, at least 1 dark green or
deep yellow daily
Any deep fried vegetables, as well as vegetable cream
soups.
Breads Wholegrain or enriched breads and cereals Any baked goods or crackers w/high fat content,
commercial mixes with dried eggs and whole milk;
sweet rolls, doughnuts, breakfast pastries, muffins
Beans Dried peas or beans Commercially baked beans with pork fat, refried
beans
Nuts and Seeds
Cereals
Dairy Products
Fats, oils
Desserts, Snacks
Beverages
Seasonings
Almonds, walnuts and peanuts use sparingly, high in
fat and calories, but no cholesterol. Flax seed,
sunflower seed and baked pumpkin seeds
Un-sweetened cereals high in fiber such oatmeal
and oat bran.
Skim milk or 1% fat-free milk; non-fat and low-fat
cheese farmer’s cheese, part-skim mozzarella,
ricotta, low fat cottage cheese; low fat yogurt
Canola, olive sesame and peanut oils
Avocados and olives are monounsaturated and
more heart healthy. Use PAM type spray for cooking
Low-fat snacks: ice milk, sherbet, gelatin flavored
with sugar substitute, egg white soufflés, or air
popped popcorn. Use dark chocolate sparingly
Diet fruit juices, black coffee, plain or herbal teas,
sugar-free soft drinks, club soda or seltzer or cocoa
made with skim milk.
Vinegar, spices, herbs, nonfat bouillon, mustard
Eat all nuts and seeds sparingly
Pre-sweetened cereals and granola
Whole milk and whole milk packaged goods; cream,
ice cream, puddings made with whole milk, whole
milk yogurts and cheese, and non-dairy cream
substitutes
Butter, shortening, margarine, lard, animal fats, bacon
drippings, gravies, cream sauces, and palm and
coconut oils. Check for trans fats and avoid.
Fried snack foods and chips; candies, hydrogenated
peanut butter, cookies, cakes, pies, or sports/snack
bars listed as having trans fat or saturated fat.
Sugared fruit juices, soft drinks and cocoa made with
whole milk &/or sugar. Limit alcohol to 1 or 2 servings
per day
Learn to read food labels to check ingredients and cholesterol and fat levels
For r information about classes that Facey offers, call toll free (866) 837-5605.
Rev. 9/2011
Copyright © 2011, Facey Medical Foundation