Choose your low-cholesterol, heart-healthy diet

To get nutrients you need, you have to eat a variety of foods groups.

After determining your dietary goals with your doctor, adjust the number

and size of portions to reach and stay at your healthy body weight.

 

 

Food groups

 

 

Choose

 

 

Avoid

Meat poultry, fish and shelfish [ upto 100-150gms]

Lean cuts of meat with fat trimmed, chicken without skin, fish

Fatty cuts of meat, goose, duck, liver, kidneys, sausage, bacon, and regular luncheon meats, hot dogs.

Dairy products [ 2 or more servings/day; 3-4 for pregnant or breast-feeding women]

Skim milk, 1% fat milk, low-fat buttermilk, evaporated skimmed milk, low-fat yogurt, low-fat cottage cheese.

Whole milk, cream, half-and-half imitation milk products, whipped cream, custard-style yogurt, whole milk, ricotta, hard cheeses

Eggs fats and oils [approximately 5-8 teaspoons/day]

Egg whites, cholesterol-free egg substitutes, corn, olive, canola, safower, sesame, soybean and sunflower oil.

Saturated fat, butter, bacon fat, coconut, palm and palm kernel oils.

Breads, cereals, pasta, rice, dried peas and beans [ 6 or more servings/day]

Most breads, water bagels, English muffins, rice cakes, low-fat crackers [like matzo, bread sticks, rye crisps, saltnes]; hot and cold cereals; spaghetti, macaroni, noodles and any grain rice; dried peas and beans; plain baked potato.

Croissants, sweet rolls Derish doughnuts and crackers made with saturated oils; granola-type cereals made with saturated oils; egg noodles, pasta and rice prepared with cream, butter, or cheese sauces; scalloped potato.

Fruits and vegetables [6 or more servings/day]

Fresh, frozen or dried fruits; canned fruits [watch sodium content]

Coconut vegetables prepared in butter, cream or sauce. Canned fruit in heavy syrup.

Snacks [ in very limited amounts]

Sherbet, sorbet, Italian ice, low-fat frozen yogurt, popsicles, cake, fig bars, ginger snaps, low-fat jelly beans and hard candy, plain popcorn, pretzels, fruit juice, tea, coffee.

Ice cream, chocolates, potato chips, buttered popcorn, milkshakes, frappers, foats, eggnog, store-bought pies,

 

 

 

 

Check for diabetes and keep it in check

There are two kinds of diabetes. One kind beings in childhood and can't be cured, only controlled through diet and medication. The other kind is far more common. It develops more often among overweight adults and can usually be eliminated or completely controlled through diet and weight reduction.

The best way to avoid this risk is to have regular checkups. if you've developed diabetes;

your doctor can detect it and help you control it, usually by suggesting changes in eating habits.

Reducing your weight and reduce your risk

Being overweight doesn't just put a strain on your belt; it puts a strain on your heart. What's more, carrying excess pounds may lead to other cardiac risk conditions such as high blood pressure, high blood cholesterol and adult diabetes. Good reasons to get your weight into the normal range and maintain it there.

 

There are a number of approaches to weight loss. The basic strategies are to reduce your caloric intake or increase your exercise levels or both. Ask your doctor to help you find a plan you can live with.

 

 

Give your heart a workout

Don't forget that your heart is a muscle. And like every other muscle in your body, it works better when it gets regular exercise. Fact is studies indicate inactive people have a higher risk of heart attack and a lower chance of post-heart-attack survival. Moreover, lack of exercise contributes to high blood cholesterol and obesity.

 

The answer is regular program of aerobic exercise. Aerobics exercise are quite varied. Brisk walking, jogging, running, cycling and swimming are all good. Your doctor can help you select one well-suited to your age and physical condition.

 

Take oral contraceptives with caution

While many women take the pill with no problems, other experience side effects related to increased cardiac risk.

 

For example, women who have mild kidney disease or a family history of high blood pressure after taking oral contraceptives. In addition, some women experience abnormal blood fat level changes or blood clots in arteries or veins.

 

Moreover, women who take oral contraceptives in the presence of other risk factors, greatly increase their chances of heart disease. Your doctor can help evaluate the risk in your particular cases.

 

A no-risk offer

You have nothing to lose and everything to gain by following this program to reduce your risk of heart attack. And now is the time to start.

 

While you were glancing at the cover of this booklet, someone somewhere died of heart disease. In this country alone, heart and blood vessels diseases claim a life every 30 seconds. What's more, one in 10 Indians currently are sufferings from some type of heart or blood vessels disease.

 

And it's a fight you can win. In fact, all it takes to turn those statistics around and stack the odds in your favor is a few simple precautions. Take measures that can reduce your risk of heart disease and increase your chances of a longer, healtheir life.

 

Don't smoke. No ifs, ands or butts

The fact is, smoking doubles your risk of heart attack and increases your risk of sudden cardiac death two or four times. Moreover, post-heart attack survival rates are greatly reduced among smokers compared to non-smokers.

 

Of course, the best precaution is never to start smoking in the first place. The next best options is to quit-now. Because the sooner you quit, the faster your cardiac risk will decline. Within 10 years, a former pack-a day smoker has a little risk as someone who's never smoked a single cigarette.

 

Down with high blood pressure

The higher your blood pressure, the higher your risk of stroke, heart attack or congestive heart failure. And if you have high blood pressure combined with other risk factors such as smoking, high blood cholesterol, diabetes or overweight, your risk of heart attack increases several times over.

 

 

unfortunately,high blood pressure is less apparent than many other risk factors. In fact, there are no symptom at all that's why it's important to ask your doctor to check your blood pressure regularly with the familiar armband and gauge known as a sphygmomanometer.

 

Cut the cholesterol and trim the fat

High blood cholesterol is another risk factor you have a good chance of controlling. All it takes is a few simple modifications in your diet. They are changes that may be difficult to make at first, but take heart. A low – cholesterol diet doesn't mean giving up everything you love. Chances are many of your favorite foods are already part of a heart healthy diet.

 

 

* Eat more fish or skinless poultry in place of meat.

* Use only lean cuts of meat instead of marbled meats; trim all visible fat.

* Cook with unsaturated vegetable oil.

* Substitutes skimmed – milk products for their whole – milk counterparts.

* Limit egg yolk to there to four per week.

 

 

 

 

 

 

 

 

Eating out [ be just as careful when you dine out as you are

when you make your own meals ]

 

 

 

Salad

Use lime, pepper, oil and vinegar dressings

 

 

 

Bread

Use margarine instead of butter if desired.

 

 

 

Chicken

Eat broiled or grilled chicken; remove skin before eating.

 

 

 

Steak

Ask the chef to trim of excess fat before cooking.

 

 

 

Hamburger

Avoid cheese or mayonnaise toppings add tomato or

letture instead

 

 

Fish

Select broiled or poached filets.

 

 

 

Pasta

Use plain macaroni (or) noodles

 

 

 

Pizza

Choose vegetable toppings instead of cheese or meat toppings

 

 

Baked pota

Avoid toppings such as butter or sour cream.

 

 

 

Vegetables

Eat plenty of these, but without heavy sauces.

 

 

 

Dessert

Sherbet and fresh fruit are excellent choices.

 

 

 

Coffee, Tea

Use skimmed milk or non – diary, non – fact creamer.