Low cholesterol diet | Low cholesterol diet example

Low cholesterol diet menus

Generally your blood cholesterol level should begin to drop 2 to 3 weeks after you start the cholesterol-lowering diet.

Over time, you may reduce your level 30-55 mg/dl. The reduction in your blood cholesterol level depends on several factors, including: the amount of saturated fat in your present diet, your blood cholesterol level prior to starting your new diet and how responsive your body is to your new diet.

Dietary Fat
There are two major types of dietary fat - saturated and unsaturated. Unsaturated fats are further classified as either polyunsaturated or monounsaturated fats. Together, saturated and unsaturated fats equal total fat. All foods containing fat contain a mixture of these fats.

Reduce Total Fat Intake
One of the goals in your blood cholesterol-lowering diet is to eat less total fat, because this is an effective way to eat less saturated fat. Because fat is the richest source of calories, this will also help reduce the number of calories you eat every day.

If you are overweight, weight loss is another important step in lowering blood cholesterol levels (as discussed later in this brochure). If you are not overweight, be sure to replace the fat calories by eating more food high in complex carbohydrates.

Remember: When you decrease the amount of total fat you eat, you are likely to reduce the saturated fat and calories in your diet.

Saturated Fat
Saturated fat raises your blood cholesterol level more than anything else in your diet. The best way to reduce your blood cholesterol level is to reduce the amount of saturated fat you eat.

Animal Fats
Animal products as a group are a major source of saturated fat in the average American diet. Butter, cheese, whole milk, ice cream, and cream all contain high amounts of saturated fat.

Saturated fat is also concentrated in the fat that surrounds meat and in the white streaks of fat in the muscle of meat (marbling). Poultry, fish, and shellfish also contain saturated fat, although generally less than meat.

Summary of Low cholesterol diet example

28-day eating plan designed to reduce cholesterol and weight

Calorie values given for EVERY FOOD ITEM

Total fat/saturated fat/cholesterol content for EVERY MEAL

Great choice of foods

Includes facts about cholesterol and fat

Full list of food substitutions for picky eaters

Full snack list

Full shopping list

Contents of Low Cholesterol Diet

Cholesterol-Lowering Diet provides the following daily average values for calories, fat and cholesterol.

Calories - 1200 per day

Total Fat - 22 grams per day (17% of calories)

Saturated Fat - 4 grams per day (3% of calories)

Dietary Cholesterol - 120mg per day.

Every meal in the diet is accompanied by its calorie, total-fat, saturated-fat and cholesterol content.

The diet is also rich in dietary fiber, especially soluble fiber.

The diet's cholesterol and fat values are based on recommendations from: (1) The National Cholesterol Education Program’s Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults, or ATP III; (2) The American Heart Association.

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