- Dairy products
- Meat, fish, poultry, eggs, and other animal products
- Legumes, nuts, and beans
To Reduce Cholesterol and Fat
To Keep Arteries Healthy
To Help Lower Blood Pressure
Understanding Serving Size
- ½ of a chicken breast or a chicken leg with thigh (without skin)
- ¾ cup of flaked fish
- 2 thin slices of lean roast beef
- Lake trout
- Albacore tuna
- Light (rather than dark) meat of chicken, Cornish hen, and turkey without skin
- Lean cuts of beef, such as round, sirloin, chuck, and loin
- Lean or extra lean ground beef that has no more than 15% fat
- Lean ham and pork, such as tenderloin and loin chop
- Lean cuts of emu, buffalo, and ostrich
- When dining
in restaurants and when cooking at home, choose lighter cooking methods, such as:
- Use ground turkey in place of ground beef
- Buy "choice" or "select" grades of beef instead of "prime"
- Use turkey sausage in place of regular breakfast sausage
Try soy and vegetable-based products:
- Textured vegetable protein in place of ground meat
- Veggie or soy burgers and hot dogs in place of the meat versions
- Roll a tortilla around pinto beans, diced tomatoes, shredded lettuce, and low-fat cheese, and warm it in the oven.
- Top a baked potato with sauteed black beans, onions, scallions, and some salsa.
- Dip carrot sticks and apple slices in hummus.
- Use a bean spread on sandwiches instead of mayonnaise.
- Toss white beans and tomatoes with pasta and fresh basil.
- Throw a can or two of beans—any kind—into a pot of chili or soup.
- Fold eggs around pinto beans and tomatoes for your next omelet.
- Have baked beans with hearty dinner rolls for a warm, satisfying meal.
In the Dairy Case
- If you are used to full-fat or 2% milk, mix your regular milk with 1% at first to wean yourself off the higher fat milk. Slowly make the mixture more 1% until you are used to the lighter taste.
- If you cannot get used to skim milk, 1% is still a good low-fat option.
- Mix cheeses, too. Use some regular and some low-fat, so you will not feel you are missing out on the flavor.
- When choosing low-fat yogurts, note that the calorie levels are often only lower in the versions that are "light".
And What About Eggs?
- Make an omelet with 1 egg yolk and a few egg whites.
- In cooking and baking, use 2 egg whites, or 1 egg white plus two teaspoons of unsaturated oil, in place of 1 whole egg.
- Try cholesterol-free commercial egg substitutes.
Academy of Nutrition and Dietetics http://www.eatright.org
American Heart Association http://www.heart.org
Canadian Cardiovascular Society http://www.ccs.ca
Heart and Stroke Foundation of Canada http://www.heartandstroke.com
Cooking for lower cholesterol. American Heart Association website. Available at: http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Cooking-for-Lower-Cholesterol%5FUCM%5F305630%5FArticle.jsp. Updated July 16, 2014. Accessed October 13, 2014.
DASH diet. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated March 3, 2013. Accessed October 13, 2014.
Diet and lifestyle recommendations. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Dictionary-of-Nutrition%5FUCM%5F305855%5FArticle.jsp. Updated September 15, 2014. Accessed October 14, 2014.
Dietary recommendations for cardiovascular disease prevention. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated September 10, 2014. Accessed October 13, 2014.
Fish and omega-3 fatty acids. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids%5FUCM%5F303248%5FArticle.jsp. Updated May 14, 2014. Accessed Ocotober 13, 2014.
Fish oil. EBSCO Natural and Alternative Treatments website. Available at: EBSCO Natural and Alternative Treatments website. Available at: http://www.ebscohost.com/biomedical-libraries/natural-alternative-treatments. Updated September 18, 2014. Accessed October 13, 2014.
Hypercholesterolemia. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated October 2, 2014. Accessed October 13, 2014.
Meat, poultry, and fish. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Meat-Poultry-and-Fish%5FUCM%5F306002%5FArticle.jsp. Updated August 11, 2014. Accessed October 14, 2014.
Your guide to lowering your blood pressure with DASH—How do I make the DASH? National Heart, Lung, and Blood Institute website. Available at: http://www.nhlbi.nih.gov/health/resources/heart/hbp-dash-how-to.html. Accessed October 13, 2014.
- Reviewer: Michael Woods MD
- Review Date: 09/2014 -
- Update Date: 10/13/2014 -