What can We Do
How can cholesterol and saturated fat intake be lowered?
1. Avoid high cholesterol foods such as.............
| egg yolk |
213 mg |
| shrimp (3 1/2 oz., cooked) |
96 mg |
| beef liver (4 oz., cooked) |
500 mg |
| butter (1 tablespoon) |
31 mg |
| whole milk (1 cup) |
35 mg |
| cheddar or swiss cheese (1 oz.) |
28 mg |
| cottage cheese, 4% (1/2 cup) |
17 mg |
2. Include lower cholesterol foods such as...........
| Egg white |
0 mg |
| Egg substitute |
0 mg * |
| Fish (4 oz., cooked) |
75 - 100 mg |
| Beef, pork or lamb (4 oz., cooked) |
100 - 115 mg |
| Veal (4 oz., cooked) |
145 mg |
| Poultry (4 oz., cooked) |
90 - 110 mg |
| Dried beans and peas |
0 mg |
| All vegetables and fruits |
0 mg |
| Margarine (1 tablespoon, all vegetable oil) |
0 mg |
| Skim milk (1 cup) |
5 mg |
| Cottage cheese, dry curd (1/2 cup) |
6 mg |
* Some egg substitutes do contain cholesterol. Check the label to be sure!
3. Select lean cuts of meat.
4. Serve moderate portion sizes.
5. Replace animal fats with appropriate substitutes.
|
Instead of:
|
Use:
|
| Butter, lard, bacon or bacon fat and chicken fat |
Vegetable oils or margarine |
| Sour cream |
Low-fat yogurt |
| Whole milk |
Skim milk |
| Whole milk cheeses* |
Low-fat cheeses (made from low-fat or skim milk or vegetable oils)* |
| Whole eggs |
Egg white or egg substitute |
|
|
*Check the label to be sure!
Remember, cholesterol is found only in animal products.
plant foods (fruits, vegetables, and grains have no cholesterol unless animal
fats are added in preparation or seasoning.)
Mention of brand names does not imply endorsement or criticism of specific
products.
See also: Avoiding
Too Much Fat, Saturated Fat, and Cholesterol FNF-19
Prepared by:
Sue Snider, Ph.D.
Food and Nutrition Specialist
University of Delaware Cooperative Extension
Next: Oils and Fats..... |
