Limit goose and duck. They are high in saturated fat,
even with the skin removed.
Some chicken and turkey hot dogs are lower in satu-
rated fat and total fat than pork and beef hot dogs.
There are also lean beef hot dogs and vegetarian
sausages that are low in fat and saturated fat.
Dry peas, beans and tofu can be used instead of meat
because they are low in saturated fat and cholesterol.
Dry peas and beans also have a lot of fiber, which can
help to lower blood cholesterol.
Egg yolks are high in dietary cholesterol. A yolk con-
tains about 213 mg. They should be limited to no more
than 2 per week, including the egg yolks in baked goods
and processed foods. Egg whites have no cholesterol,
and can be substituted for whole eggs when baking.
Regular dairy foods that contain fat, such as whole
milk, cheese, and ice cream, are also high in saturated
fat and cholesterol. But dairy products are an impor-
tant source of important nutrients such as calcium
and the diet should include 2 to 3 servings per day of
low- fat or nonfat dairy products.
When shopping for hard cheeses, select them fat-free,
reduced fat, or part skim.
Select frozen desserts that are lower in saturated fat,
such as ice milk, low- fat frozen yogurt, low-fat
frozen dairy desserts, sorbets, and popsicles.
Saturated fats should be replaced with unsaturated
fats. Select liquid vegetable oils that are high in unsa-
turated fats, such as canola, corn, olive, peanut, saf-
flower, sesame, soybean, and sunflower oils.
Limit butter, lard, and solid shortenings. They are
high in saturated fat and cholesterol.
Select light or nonfat mayonnaise and salad dressings.
Fruits and vegetables are very low in saturated fat
and total fat, and have no cholesterol. Fruits and
vegetables should be eaten as snacks, desserts, salads,
side dishes, and main dishes.
Breads, cereals, rice, pasta, grains, dry beans, and peas
arehighinstarchandfiberandlowinsaturatedfatand
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.
Select whole grain breads and rolls whenever possi-
ble. They have more fiber than white breads.
Most dry cereals are low in fat. Limit high-fat gran-
ola, and cereal products made with coconut oil and
nuts, which increases the saturated fat content.
Restrict sweet baked goods that are made with
saturated fat from butter, eggs, and whole milk
such as croissants, pastries, muffins, biscuits, butter
rolls, and doughnuts.Snacks such as cheese crackers, and some chips are
often high in saturated fat and cholesterol. They can
be replaced by low-fat snacks such as bagels, bread
sticks, cereals without sugar, frozen grapes or banana
slices, dried fruit, non-oil baked tortilla chips, pop-
corn or pretzels.Resources
BOOKS
American Heart Association.American Heart Association
Low-Fat, Low-Cholesterol Cookbook, 3rd Edition:
Delicious Recipes to Help Lower Your Cholesterol.
New York, NY: Clarkson Potter, 2005.
Durrington, P. N.Hyperlipidemia (Fast Facts).Albuquer-
que, NM: Health Press, 2005.
Freeman, M. W., Junge, C. E.Harvard Medical School
Guide to Lowering Your Cholesterol.New York, NY:
McGraw-Hill, 2005.
Kowalski, R. E.The New 8- Week Cholesterol Cure: The
Ultimate Program for Preventing Heart Disease.
New York, NY: Collins, 2002.
Larson Duyff, R.ADA Complete Food and Nutrition Guide,
3rd ed.Chicago, IL: American Dietetic Association,
2006.
McGowan, M. P.50 Ways to Lower Cholesterol.New York,
NY: McGraw-Hill, 2002.
ORGANIZATIONS
American Heart Association (AHA). 7272 Greenville Ave-
nue, Dallas, TX 75231. 1-800-242-8721.<http://www
.americanheart.org>.
Center for Disease Control (CDC). Division for Heart
Disease and Stroke Prevention, 4770 Buford Hwy NE,
Atlanta, GA 30341-3717. 770-488-2424.<http://
http://www.cdc.gov/cholesterol/faqs.htm>.
National Heart Lung and Blood Institute (NHLBI). P.O.
Box 30105, Bethesda, MD 20824-0105. 301-592-8573.
<http://www.nhlbi.nih.gov>.
Nutrition.gov. USDA National Agricultural Library, Food
and Nutrition Information Center, Nutrition.gov Staff,
10301 Baltimore Avenue, Beltsville, MD 20705-2351.
<http://www.nutrition.gov>.Monique Laberge, Ph.D.Dietary guidelines
Definition
The Dietary Guidelines for Americans are the
foundation of national nutrition policy for the United
States. They are designed to help Americans make
food choices that promote health and reduce the risk
of disease. The guidelines are published jointly by the
U.S. Department of Agriculture (USDA) and U.S.Dietary guidelines