A.
It
is a fat-like substance in the bloodstream which is produced by the liver and
is found in all foods of animal origin.
B.
Some
cholesterol is required by the body, but too much is dangerous.
C.
High
cholesterol transported by large amounts of low density lipoprotein can
increase risk of atherosclerosis (a narrowing of blood vessels resulting in
coronary heart disease or stroke and other circulatory problems).
D.
Types
of dietary fat affect cholesterol levels.
i.
Saturated
fat, which usually comes from an animal, may increase cholesterol levels.
ii.
Polyunsaturated
fat, which usually comes from vegetable, lowers cholesterol levels.
iii. Monosaturated fat
has no effect on cholesterol levels.
A.
Organ
meats, red meats, fatty poultry, shrimp, bacon, cold cuts, hot dogs.
B.
Saturated
fats found in animal fats and coconut oil, palm kernel, and cocoa butter and
hydrogenated fats.
C.
Baked
goods made with eggs and shortening.
D.
Whole
milk and whole milk dairy products.
E.
Chocolate,
margarine, nondairy substitutes, salad dressings, peanut butter.
F.
Egg
yolks (limit to three eggs per week).
G.
Fried
foods.
A.
Fish.
B.
Low-fat
dairy products.
C.
Fruits
and vegetables.
D.
Grains,
herbs, and spices.
E.
Lean
meats.
F.
Lean
Poultry.
G.
Egg
substitutes.
H.
Polyunsaturated
oils.
4. Foods to Increase Protein without Cholesterol
A.
All
nuts except cashews, coconut, and macadamia nuts.
B.
Milk
and dairy products such as low-fat milk, low-fat cottage cheese, and low-fat
yogurt.
C.
Soybeans
(a good meat extender).
D.
Cereal
and legumes (dried peas and beans).
5. Suggestions to Decrease Cholesterol for Various Food Groups
A.
Milk
and milk products.
i.
Use
skim milk instead of whole milk.
ii.
Substitute
sherbet, ice milk, or nonfat frozen yogurt for ice cream.
iii. Use low-fat cheese.
B.
Meats.
i.
Buy
lean grades of meat and trim the fat.
ii.
Substitute
meat with fish, poultry, and legumes.
iii. Broil, roast, or
stew meat instead of frying.
iv. Remove the skin
from poultry.
v.
Avoid
or limit organ meats and shell fish.
vi. Limit egg yolks or
eat egg substitutes.
C.
Fats.
i.
Use
polyunsaturated margarine instead of butter.
ii.
Use
polyunsaturated oils (corn, cottonseed, safflower, and soybean).
D.
Fruits
and vegetables.
i.
Buy
fresh or frozen fruits and vegetables.
ii.
Read
labels carefully when buying.
iii. Add fiber with
fresh fruits and vegetables to lower cholesterol.