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Cook for Lower Cholesterol
Substitutes for foods high in saturated fat and cholesterol
Substitutes for foods high in saturated fat and cholesterol
Whole-milk Dairy Products — Choose fat-free (skim) or 1% fat milk and dairy products. They’re rich in protein, calcium and other nutrients without being high in fat and cholesterol.
Butter, Cream and Ice Cream — Save these dairy products for special occasions. They have even more fat and saturated fat than whole milk. Watch out for butter and cream hidden in many casseroles and other dishes, bakery goods and desserts.
Cheese — Many cheeses are high in saturated fat. Healthy options are low-fat cottage cheese, part-skim milk mozzarella, ricotta and other low-fat cheeses.
Eggs — Eggs are high in cholesterol. One egg yolk contains about 213 milligrams of cholesterol. Egg whites don't contain cholesterol and are good protein sources, so they're fine. In fact, you can substitute two egg whites for each egg yolk in many recipes that call for eggs. Be sure to eat only cooked — not raw — eggs and egg whites.
Meats — The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry, fish or seafood a day. Lean beef cuts include the round, chuck, sirloin or loin. (Buy "choice" or "select" grades rather than "prime" and lean or extra lean ground beef.) Lean pork cuts include the tenderloin or loin chop, while lean lamb cuts come from the leg, arm and loin.
Beef, Lamb, Pork and Veal — Look for lean cuts of these meats with minimal visible fat. Trim all outside fat before cooking. Most meats have about the same amount of cholesterol, roughly 70 milligrams in each three-ounce cooked serving (about the size of a deck of cards). Eating lean red meat in moderation is OK.
Processed Meats — These include sausage, bologna, salami and hot dogs. Many processed meats — even those with "reduced fat" labels — are high in calories and saturated fat. Read labels carefully and choose such meats only now and then. Low-fat choices are now available at most grocery stores; choose these more often.
Organ Meats — These include liver, sweetbreads, kidney, brain and heart. All of these — except the heart — are very high in cholesterol. If you're on a cholesterol-lowering diet, eat them only occasionally.
Poultry — Eat chicken and turkey rather than duck and goose, which are higher in fat. Remove the skin before cooking poultry. A lot of the fat is stored under the skin, so removing the skin lets the fat drain off. When roasting a whole bird, leave the skin on during cooking and remove it before eating the poultry.
Fish — Fish can be fatty or lean, but it's still low in saturated fat. The American Heart Association recommends eating fish at least two times each week. Prepare fish baked, broiled, grilled or boiled rather than breaded and fried.
Shellfish — Shrimp and crawfish have more cholesterol than most other types of fish and seafood. But they're lower in total fat and saturated fat than most meats and poultry.
Bakery Goods — Store-baked goods are often made with egg yolks and saturated fats. Eating limited amounts is OK, but it's better to stick with homemade or store-baked goods made with poly- or monounsaturated oils and egg whites. Again, check the labels. Bakery products like donuts, pies, cakes, cookies and crackers are also a major source of trans fat, which raises LDL cholesterol. Limit how much you eat of these foods.
Substitutes for foods high in saturated fat and cholesterol
Substitutes for foods high in saturated fat and cholesterol
Whole-milk Dairy Products — Choose fat-free (skim) or 1% fat milk and dairy products. They’re rich in protein, calcium and other nutrients without being high in fat and cholesterol.
Butter, Cream and Ice Cream — Save these dairy products for special occasions. They have even more fat and saturated fat than whole milk. Watch out for butter and cream hidden in many casseroles and other dishes, bakery goods and desserts.
Cheese — Many cheeses are high in saturated fat. Healthy options are low-fat cottage cheese, part-skim milk mozzarella, ricotta and other low-fat cheeses.
Eggs — Eggs are high in cholesterol. One egg yolk contains about 213 milligrams of cholesterol. Egg whites don't contain cholesterol and are good protein sources, so they're fine. In fact, you can substitute two egg whites for each egg yolk in many recipes that call for eggs. Be sure to eat only cooked — not raw — eggs and egg whites.
Meats — The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry, fish or seafood a day. Lean beef cuts include the round, chuck, sirloin or loin. (Buy "choice" or "select" grades rather than "prime" and lean or extra lean ground beef.) Lean pork cuts include the tenderloin or loin chop, while lean lamb cuts come from the leg, arm and loin.
Beef, Lamb, Pork and Veal — Look for lean cuts of these meats with minimal visible fat. Trim all outside fat before cooking. Most meats have about the same amount of cholesterol, roughly 70 milligrams in each three-ounce cooked serving (about the size of a deck of cards). Eating lean red meat in moderation is OK.
Processed Meats — These include sausage, bologna, salami and hot dogs. Many processed meats — even those with "reduced fat" labels — are high in calories and saturated fat. Read labels carefully and choose such meats only now and then. Low-fat choices are now available at most grocery stores; choose these more often.
Organ Meats — These include liver, sweetbreads, kidney, brain and heart. All of these — except the heart — are very high in cholesterol. If you're on a cholesterol-lowering diet, eat them only occasionally.
Poultry — Eat chicken and turkey rather than duck and goose, which are higher in fat. Remove the skin before cooking poultry. A lot of the fat is stored under the skin, so removing the skin lets the fat drain off. When roasting a whole bird, leave the skin on during cooking and remove it before eating the poultry.
Fish — Fish can be fatty or lean, but it's still low in saturated fat. The American Heart Association recommends eating fish at least two times each week. Prepare fish baked, broiled, grilled or boiled rather than breaded and fried.
Shellfish — Shrimp and crawfish have more cholesterol than most other types of fish and seafood. But they're lower in total fat and saturated fat than most meats and poultry.
Bakery Goods — Store-baked goods are often made with egg yolks and saturated fats. Eating limited amounts is OK, but it's better to stick with homemade or store-baked goods made with poly- or monounsaturated oils and egg whites. Again, check the labels. Bakery products like donuts, pies, cakes, cookies and crackers are also a major source of trans fat, which raises LDL cholesterol. Limit how much you eat of these foods.
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