CHOLESTEROL LOWERING DIET

( sourced Dr Rosemary Stanton)

INCLUDE

NOTES

AVOID
BREAKFAST

Fruit

Cereal and / or toast or bread

Spreads – use jams or honey

 

Low fat milk, yoghurt

Cooked items


Beverage

Any type – fresh, canned or dried

Esp rolled oats, wheatmeal porridge, natural muesli, wheat based cereals, bran or soy and linseed or mixed grain cereals.

Avoid or use small scrapes of mono- or polyunsaturated margarine.
Avoid trans fats which are derived from vegetable oils.

Use skim or fat reduced milk/yoghurt or fat reduced soy drink.

An egg up to 4 times a week, baked beans, sweetcorn, tomatoes, mushrooms, yolk free egg mix

Water, fruit juice, tea, coffee, fat reduced or skim milk, fat reduced soy drink



Toasted muesli


Butter, margarine containing more than 0.9% trans fats.

Full cream milk, full fat soy drink.

Bacon, fried eggs, bubble and squeak, fried potato patties.

Full cream milk, full fat soy drink.
LUNCH
Bread


Sandwich fillings



Spreads

Vegetables


Dressings

Crackers

Soups



Friut

Yoghurt

Take Away Foods


Beverages
Choose wholemeal, wholegrain, soy/linseed,multigrain bread or rolls, pita or lavash. White bread is fine but has less fibre.

Salad vegetables with salmon, tuna, other canned fish, turkey, skin less chicken, lean meat, cottage or ricotta cheese , small amounts of other cheese, occasionally peanut butter.

See breakfast. Avacado can be used as spread.

Salads, fresh, frozen or canned vegetables. Home made or low fat vegetable soups.

Small amounts of olive oil, lemon or French dressing.

Ryvita or cruskit style crackers

Home made without fat



Any kind

Fat reduced

Sandwiches, rolls , pita bread, grilled fish, grilled chicken, occasionally pizza without cheese and salami, plain hamburger.

Water, juice, tea, coffee, skim milk, fat reduced soy
Breads with cheese and bacon.

Salami and similar processed meats, liverwurst, pate.




Vegetables in creamy sauce. Chips.

Mayonnaise

All other crackers.

Commercial soups with cream, butter, coconut oil or other fats.

None

Full cream yoghurt

Chips, meas\t pies, anything in pastry or batter, fast food burgers.
Full cream milk
DINNER
Fish, poultry, meat



Vegetables – at least 3 types.



Rice, pasta, grains

Dessert
Avoid chicken skin and meat fat. Grill, barbecue, bake on a rack, or microwave meat. For casserole and curries make ahead, chill and remove fat from top.

Fresh, frozen or canned. Microwave, steam, stir-fry, barbecue or bake on a hot pan with 1 teaspoon of olive oil.



Choose any type such as couscous, polenta or cracked wheat

Canned, fresh or frozen fruit, fat reduced yoghurt, low fat ice cream or custard, desserts made without fat.
Anything in batter or crumbed, pies, short crust or flaky pastry

Vegetables in cream sauce or baked with meat or chicken. Chips, including oven bake unless < 3g/100g fat

Fried noodles or instant noodles containing fat
Pies, regular ice cream, chocolate or caramel sauce.
SNACKS
Fruit, bread, muffins, toast, raisin toast, crumpets, low fat crackers, nuts of any kind
Nuts are very nutritious but high in calories – take care if overweight
Crisps, corn chips, soy crisps, most savoury snacks, chocolate, caramels, muesli bars, sweet biscuits, most crackers.
DRINKS
Water, tea, coffee, juice, mineral or soda water
Juice drinks have less juice and more sugar. Soft drinks have sugar but no nutrient. Maximum of 2 alcohol drinks per day.
Coffee whiteners
MISCELLANEOUS
Jams, honey, Vegemite, peanut butter and tahini have unsaturated fat – use in moderation if overweight. Cooking oil – use olive, canola or any liquid vegetable oil – sparingly if overweight. Herbs, spices and tomato paste are fine.
Avoid solid cooking fats – even if they say "vegetable".
Avoid cream and coconut milk.