Encyclopedia of Diets - A Guide to Health and Nutrition

If using canned soup or broth that contains fat, put

the can in the refrigerator for a few hours, and skim

the solid fat off the top before heating.

Try cooking with olive or canola oil rather than

corn oil.

To reduce cholesterol in meals when eating out:

Order menu items that have the Heart Healthy stamp.

Choose items that are broiled, roasted or baked.

Avoid fried foods.

Select fish or chicken instead of beef or pork.

Use margarine instead of butter on food

Ask for salad dressing, sauces, and gravy on the side.

Order non-fat or 1% milk.

In addition to reducing fats, increasing soluble

dietary fiber that is found in whole grains also helps

lower cholesterol. Soluble fiber is found dissolved in

waterinside plant cells. In the body, it lowers LDL

cholesterol. Good sources of soluble fiber include:

oatmeal and oat bran

kidney beans,

Brussels sprouts

apples

pears

prunes

Walnuts and almonds are good sources of polyun-

saturated fatty acids that help reduce blood cholesterol

levels. Fish such as mackerel herring, sardines, lake

trout, albacore tuna and salmon, as well as walnuts,

flaxseed, canola and soybean oil are all rich in omega-3

fatty acids, These fatty acids help control fats in the

blood and reduce blood clotting. Cholesterol-lowering

drugs are available if changes in diet fail to control

cholesterol levels. However, it is most desirable to con-

trol cholesterol through diet rather than medicine, as

these drugs potentially have unwanted side effects.

Function

Low cholesterol diets are healthy diets that can are

most effective if they become lifetime habits. Low cho-

lesterol diets work by reducing the amount of saturated

(animal) fat to drive down LDL cholesterol and using

more monounsaturated fats (olive oil, canola oil) and

soluble fiber to drive up HDL cholesterol. By control-

ling fats in the diet, many individuals lose weight.

Benefits

Low cholesterol diets have the following benefits:

decreased intake of dietary cholesterol

decreased intake of saturated fats

increased soluble fiber in diet

decreased risk of developing cardiovascular disease

Precautions

Anyone over age two can safely follow a low cho-

lesterol diet. Children under age two need certain fats

for the normal development of the nervous system and

should be given whole-milk and whole-milk products.

Risks

There are no known risks to following a low cho-

lesterol diet.

Research and general acceptance

The relationship between cholesterol and satu-

rated fat intake and heart health has been docu-

mented in many studies. However, in a study of

49,000 women between the ages of 50 and 79 that

was published in February 2007 in theJournal of the

American Medical Association,women were divided

randomly into a group that ate alow-fat dietand

another group that had no restrictions and ate the

average America diet. Researchers found no signifi-

cant difference in the rates of heart attack or stroke

between the two groups. They concluded that there

was no justification in recommending a low-fat diet

to the public as protection against heart disease. This

study is particularly important because it was large,

well-designed, independent (It was funded by the

federal government.) and followed women for 8

years. This study has been extended and these

women will be followed until 2010.

The American Heart Association has questioned

these findings and continues to recommend a diet low

in fat (especially animal fats) and low in cholesterol for

the prevention of heart disease.

QUESTIONS TO ASK THE

DOCTOR

 What are my current cholesterol numbers?

 What are my current risk factors for

cardiovascular disease?

 Can my whole family go on this diet?

 Do I have any special health concerns that might

affect this diet?

Low-cholesterol diet