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March 12, 2021 6:00 pm
March 12, 2021 | 6:00 pm
Better healthy eating habits to lower blood cholesterol levels starts with having the right food items in your kitchen. This may sound difficult but do not worry! If you aren’t sure what to buy or barely have an idea what to buy, we prepared a list of healthier alternatives to help you in your next grocery trip.
| FOOD GROUP | ALLOWED |
AVOID |
| MILK | Fat-free (Skim) milk, 1% milk, Evaporated fat-free milk, buttermilk made from fat-free milk, fat-free soy milk or milk substitutes and 1% yogurt, non-fat sour cream | Cream, sour cream, whole milk, reduced fat (2%) milk, regular evaporated milk, reduced fat (2%) or whole milk yogurt |
| EGGS | Egg whites (As desired), egg yolks (in moderation) | |
| MEAT AND BEANS | Lean beef and pork (loin, sirloin, round, tenderloin), chicken (breast, lean meat, chicken leg without skin) fish, cottage cheese, mozzarella, reduced-fat cheddar, reduced-fat Monterey jack, non- fat or 1% fat ricotta cheese, non-fat or light cream cheese, tofu, beans, nuts | Fatty meats not listed in allowed list (beef, pork, poultry), bacon, cured meats, hotdogs, sausage, regular cold cuts, canned meats, skin of chicken, fish canned in oil, organ meats, cheeses other than those in allowed list, cream cheese, shrimp, lobster, crab, |
| FRUITS | Any fresh, frozen, dried or canned fruits, fruit juice | |
| VEGETABLES | All fresh, frozen or canned vegetables, vegetable juice, white or sweet potatoes, yams | Commercial fired vegetables, vegetable sin butter, cream sauce or cheese sauce, fried potatoes, French fries and chips |
| RICE/ GRAINS | Whole grain or enriched breads, cereals, and grains; corn meal, whole wheat flour, rolled oats, rice, macaroni, tortillas, bagels, rye bread, saltines, graham crackers, low fat crackers, low fat muffins, low fat biscuits, low fat griddle cakes, low fat waffles made with egg substitutes or egg white or allowed fats | Egg noodles, commercial muffins, biscuits, doughnut, sweet rolls, croissants egg or cheese breads, party crackers, regular granolas, regular granola bars |
| OILS/ FAT (should be taken in moderation) | Vegetable oils (e.g. olive oil, canola oil, corn oil, peanut oil, sunflower oil); trans-fat free and reduced fat margarines, low fat or non-fat salad dressings or those made with vegetable oil, non-fat creamers, non-hydrogenated shortenings, avocado | Butter, ordinary margarine, solid shortening, lard, pork and chicken fat, chocolate, creamy salad dressings, non-dairy creamers, coconut oil |
| FLUIDS | Water and fluids, e.g. coffee, tea, fruit or vegetable juices | |
| SWEETS/ DESSERTS | Gelatine desserts, angel food cake, low-fat cookies, sherbet, fat-free ice cream or frozen yogurt, light ice cream, commercial low fat and fat-free cookies, pastries and desserts; simple puddings prepared with fruit juice or fat-free milk and egg-substitute, egg whites or allowed egg yolks, cocoa powder (not chocolate), sugar, syrup, honey, jelly and jam, gum drops, hard candy, jelly beans | Puddings, custards, and ice creams unless made with fat-free milk or fat-free dry milk; whipped cream desserts, whipped topping, pies, cakes and cookies unless made with allowed oils and egg yolks, candies made with chocolate butter or cream; commercially prepared popcorn |
| SEASONINGS/ CONDIMENTS | All spices, seasonings and flavorings |
It would also be helpful for you to understand the various food label terms as it will help you make informed choices when doing groceries. Below is a translation of what some label terms mean.
| PHRASE | WHAT IT MEANS |
|
Fat- free |
Less than 0.5 grams of fat per serving |
|
Low saturated fat |
1 gram or less of saturated fat per serving |
|
Low fat |
3 grams or less of fat per serving |
|
Reduced fat |
At least 25% less fat per serving than the regular version of the same product |
|
Light (in fat) |
Half the fat content of the regular product version |
| Lean |
Less than 10 grams of fat, 4.5 grams or less of saturated fat and less than 95 mg of cholesterol per serving |
|
Extra lean |
Less than 5 grams of fat, less than 2 grams of saturated fat and less than 95 mg of cholesterol per serving |
Better eating habits start in the kitchen. Be sure to take note of the food items in the allowed lists. However, always remember that THERE IS NO SINGLE FOOD that will successfully lower your blood cholesterol levels. It is very important to focus on your overall diet quality. A diet rich in plant foods like vegetables, fruits, legumes, whole grains, nuts, and beans will help manage your cholesterol and reduce the risk of developing diseases associated with elevated cholesterol in the body.
Disclaimer:
This article contains general information about exercise, fitness, diet, nutrition and related subjects intended for general educational purposes only. The words and other content provided in this material, and in any linked or referenced materials, are not intended and should not be construed as a health, medical, fitness, diet or nutrition advice. Always consult with a licensed physician and/or health workers before beginning any exercise, fitness, diet or nutrition routine especially if the reader is pregnant or having a special medical condition. Information presented herein, are in no way intended to substitute formal and legitimate consultations with your healthcare providers.
The views expressed on this blog and website have no relation to those of any academic or organizations mentioned as reference in this article.
References:
National Institute of Health. 2005, December. Your Guide to Lowering Your Cholesterol with TLC. Retrieved from https://www.nhlbi.nih.gov/files/docs/public/heart/chol_tlc.pdf
Nutritionist-Dietitians’ Association of the Philippines. 2010. Diet Manual. 5 th edition. NDAP, Unit 1106 Herrera cor. Valero Streets, Salcedo Village, Makati, Metro Manila/