Affordable low cholesterol diet - Heart Attack Prevention - Reviews similar to Medifast and other dietary supplements.

Takeheart Health Check       [Heart Attack Prevention Cholesterol Diet]

A sensible diet for reducing cholesterol in coronary heart disease prevention.

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The dietary recommendations made by the Committee on Medical Aspects of Food panel on diet and cardiovascular disease, intended for the population as a whole, state that total dietary fats should be reduced to 35% or less of the total energy intake, saturated fat intake no more than one third of fat intake, and cholesterol intake to less than 300mgs daily. Early trials of diet in patients with CHD utilising reduced saturated fat intake did not give convincing results. More recent trials, utilising diets low in saturated fat and supplemented with polyunsaturated fatty acids, mainly from omega-3 fatty acids (three helpings of oily fish per week, fish oil capsules and alpha-linoleic acid margarine) have shown significant reductions in coronary mortality and improved survival. (478) If you are considering any type of diet plan, it is always good to check with your physician and to read reviews on the diet plan of your choice. For example, if you plan to try the Medifast diet, it would be good to read the Medifast reviews before starting the diet.

Use the following links or the "Find" button above to locate paticular items of your diet. The first column are foods that you are allowed, the second for those you can take in moderation and the third those to avoid.

Fats  Meats  Eggs and dairy foods  Fish (412Fruit and vegetables  Nuts  Cereal products  Desserts
Beverages  Sweets  Spices and dressings  Recipes 

But first a few general tips to reduce the fat in your diet.

Allowed Daily Moderation Avoid
FatsLimit ALL fats.Oils or margarine labelled 'high in polyunsaturates'. Sunflower oil, corn oil, soya oil, safflower oil, sesame oil, cottonseed oil, olive oil. Low-fat spreads.Butter, dripping, lard, suet, palm oil, margarines not high in polyunsaturates, cooking or vegetable oil of unknown origin. Hydrogenated fats and oils.
MeatsChicken, turkey, veal, rabbit, game.Lean beef, bacon, ham, pork, lamb; lean mince, liver.Visible fat on meat (including crackling), breast of lamb, belly pork, streaky bacon, sausages, salami, paté, luncheon meat, duck, goose, pork pies, meat pasties. Skin on poultry.
Eggs and dairy foodsSkimmed milk. Low-fat cheeses (e.g. cottage cheese), quark (skimmed milk soft cheese), curd cheese. Egg white. Very-low- fat yoghurt.Semi-skimmed milk. Feta and ricotta cheese; Parmesan in small quantities; half fat cheeses (fat content 20-40% dry weight). Two whole eggs a week. Low-fat yoghurt.Full-cream milk, evaporated or condensed milk, cream, imitation cream. Regular fat cheeses, cream cheeses. Full-fat yoghurt.
Fish (412)All white fish, e.g. cod, haddock, plaice. Oily fish, e.g. herring, mackerel, sardines, tuna, salmon.Fish fried in suitable oil. Oysters, mussels. Occasional scampi, prawns, shrimps, lobster.Fish roe, fish fried in hard fats.
Fruit and vegetablesAll fresh and frozen vegetables. Peas, beans, sweetcorn. Dried beans of all kinds )e.g. haricot, red kidney, butter beans), lentils, chick peas, are particularly high in 'soluble fibre'. Jacket or boiled potatoes - eat skins wherever you can. Fresh fruit, unsweetened tinned fruit, dried fruit.Chips and roast potatoes cooked in suitable oil or polyunsaturated fat. Avocado pears, fruit in syrup; crystallised fruit.Chips or roast potatoes cooked in solid fat. Oven chips. Potato crisps.
NutsWalnuts, chestnuts.Almonds, brazil nuts, hazelnuts.Coconut.
Cereal Products Wholemeal flour, wholemeal bread, wholegrain cereals, oatmeal, cornmeal, porridge oats, sweetcorn, wholegrain rice and pasta, crispbreads, oatcakes, matzos. White flour, white bread, sugary breakfast cereals, oatbran, white rice and pasta, plain semi-sweet biscuits, water biscuits. Fancy breads, e.g. croissants, brioches: savoury cheese biscuits.
DessertsLow-fat puddings, e.g. jelly, sorbet, skimmed milk pudding. Low-fat yoghurt. Low-fat sauces.Cakes, pastry, puddings, biscuits and sauces made with suitable margarine or oil. Low-fat icecreams. Home-made snacks with polyunsaturated fat. Commercially made cakes and biscuits made with saturated fats. Suet dumplings and puddings: butter and cream sauces. All proprietary puddings and sauces. Snacks deep fried in solid fats. Dairy icecream.
BeveragesTea, coffee with skimmed milk, mineral water, slimline or sugar-free soft drinks, unsweetened fruit juice. Clear soups, home-made vegetable soup. Low alcohol beer.Sweet soft drinks, low-fat malted drinks or low-fat chocolate (occasionally). Packet soups, meat soups. Alcohol.Irish coffee. Full-fat malted drinks, drinking chocolate. Cream soups. Non-dairy coffee whitener
SweetsClear pickles. Sugar-free sweeteners, e.g. saccharin tablets or liquid; aspartame sweetener.Sweet pickles and chutney; jam, marmalade, honey, syrup, marzipan, peanut butter, lemom curd. Boiled sweets, pastilles, peppermints. Sugar, sorbitol, glucose, fructose.Mincemeat containing suet. Chocolate spreads, candy bars, toffees, fudge, butterscotch, chocolate, coconaut bars.
Spices and dressingsHerbs, spices, mustard, pepper, vinegar. Low-fat dressings, e.g. lemon or low-fat yoghurt. Low-calorie salad cream or low-calorie mayonnaise.Meat and fish pastes; bottled sauces. French dressing, ordinary salad cream, mayonnaise or soy sauce.Cream or cream cheese dressings.

A Couple of Cook Books
Low Fat, Low Cholesterol Cooking by Christine France. Published by Lorenz in 2001
Low Cholesterol Cooking also by Cristine France. Published by Southwater in 2003

Some misconceptions about bad cholesterol

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