The Heart-Healthy Diet
The following dietary
suggestions are good for everyone, UNLESS they are
underweight or not growing well, REGARDLESS of their age or
cholesterol level. Once a person is identified as
having elevated cholesterol or CRI however, following them becomes
especially important. Remember, this is not meant as a rigid
diet. Treats (such as ice cream and cakes) are acceptable on
occasion and indeed necessary to preserve the "fun of
childhood". Such indulgences are fine as long as they
remain infrequent and special.
1. Fruit and
Vegetables -
Have plenty
of fruits and vegetable available. Not only do they have
no fat or cholesterol but they are low in sugar.
Don't overdo
dressing and sauces on salads. Try spices and lemon juice
instead.
2. Cereals and
grains -
Eat more
whole grains, barley and oats. Include more starchy foods
like potatoes, rice and pasta. Be careful in choosing
desserts and cookies - many are very high fat.
3. Milk/Milk
products -
Use low fat
or skim milk.
Choose
low-fat cheese: cottage, mozzarella, ricotta or parmesan.
Use low-fat yogurt instead of ice cream.
Eat sour
cream and cream cheese only occasionally.
4. Meat, Poultry
and Seafood -
Select lean
meats: chicken, turkey, lean beef and pork. Trim visible
fat & remove skin.
Avoid organ
meats: heart, liver, and brain.
Have
shellfish only occasionally.
In cooking
meats: steam, grill, roast, bake, broil or simmer instead
of frying.
5. Eggs -
Moderate use
of eggs especially yolks. Try using egg whites instead of
whole eggs in recipes.
6. Fats/Oils -
Use margarine
or vegetable oils like safflower, corn, sunflower,
soybean, cottonseed, olive, or canola.
Avoid coconut
and palm oils, lard and butter.
Cook without
fat when possible.
Use nonstick
vegetable sprays.
7.
Snack foods -
Choose foods
lower in fat and cholesterol.
Remember
chocolate and cocoa are high in fat.
| 
