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Low Fat Diet


Low Fat Diet

Changing what you eat and method of food preparation can reduce significantly your blood cholesterol level. If the cholesterol level does not come down after a few months, your physician may recommend a much stricter diet. If, despite your honest efforts, you must take medication, your good eating habits may let you reduce the quantity.

Studies have shown that a healthy diet can have a significant effect on your ability to fight off cardiovascular disease. It’s also very important to exercise and minimize stress, but making healthy food choices and reducing fat in your diet is good place to start. If you haven’t been eating a healthy and nutritious diet that helps you keep your blood cholesterol low and maintain a normal blood pressure, you can start today with these simple, but effective tips.

Some fat in the diet is necessary for the good health. Fat is a major source of energy and essential fatty acids (fatty acids that cannot be produced by the body). Each teaspoon of fat = 4 grams of fat (36 Calories).

Meat and Meatless Alternatives - Meat supplies protein and iron but you only need small amounts for your daily protein requirement. By cutting down on the amount eaten daily, you avoid the major source of saturated fat and cholesterol. Also check Cooking Methods for Meat and Meatless Alternatives.

Milk Products in Low Fat Diet - Whole milk dairy products are high in fat and cholesterol. We encourage the use of low fat dairy products which are low in fat and cholesterol but provide a good source of protein, calcium, and vitamin D.

Fruits and Vegetables in Low Fat Diet - These foods provide fibre, vitamin C and vitamin A. Fruits provide sugar and energy. Vegetables add variety and are low in calories. Chose raw fruits and vegetables more frequently than juices as these contain more fibre. Use fresh or frozen vegetables.

Breads and Cereals in Low Fat Diet - Foods from this group are low in fat and cholesterol. Whole grain breads and cereals (Oat bran, wheat bran) increase the fibre content of your diet and provide a good source of energy. Avoid baked goods, crackers, and cookies that are high in fat, sugar, and salt. (Many commercially baked goods are high in fat).

Fats & Oils in Low Fat Diet - Poly and monounsaturated fats help you to lower your blood cholesterol levels. Even though you are using allowed fats, limit your intake because too much can cause weight gain. One serving of fat contains 45 calories.

Sugar and Sweets in Low fat Diet - These foods are low in fat but high in calories/kilojules. If you have elevated triglyceride levels or elevated blood sugar, these foods should not be consumed unless approved by your physician or dietitian. Some natural sugar substitutes and sweeteners are an acceptable alternative but should be used in moderation.

Alcohol in Low Fat Diet - Alcohol is high in calories. Decreasing your alcohol intake can promote weigh loss. Alcohol increases triglycerides; therefore, you should reduce or eliminate it from your diet.

Low Fat Diet Recipe Substitutions - Changing what you eat and method of food preparation can reduce significantly your blood cholesterol level. Use our list for equivalent substitute.


Fat Facts & Tips You Should Know...

Dietary sources of fat are often difficult to identify and most of the fat we eat is hidden in food.
Fat is particularly important for the normal growth and development of children.
High fat diets have been associated with higher risk of heart disease, obesity and some types of cancer.
Fat in foods can be visible, like the fat on meat or poultry, or invisible such as the fat used in the processing or preparation of foods such as potato chips, muffins, french fries, cakes etc.
Unlike the fat on meat or poultry, much of which can be trimmed off, the hidden or invisible fat cannot be removed.
The largest source of fat in our diet is the fat we add to our foods, e.g., butter/ margarine on toast or vegetables, cream sauces on pasta, dressings on salads, mayonnaise, fat used for frying etc.
Avoid foods high in trans fatty acids like partially hydrogenated vegetable oils (such as many hard margarines, shortenings, commercially fried foods and some bakery goods) because they tend to raise blood cholesterol.
Limit your intake of foods high in saturated fats like high-fat dairy products (cheese, whole milk, cream, butter, and regular ice cream) and fatty fresh and processed meats (like the skin and fat of poultry, lard, palm oil, etc.) because they tend to raise blood cholesterol.
Limit your consumption of foods that are high in cholesterol, because they also tend to raise blood cholesterol. These foods include liver, other organ meats, and dairy fats. Use egg yolks and whole eggs in moderation. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat.
When buying prepared food, try to choose foods that are lower in saturated fat and cholesterol. Always check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food.


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Our pages are created to provide medically accurate information that is intended to complement, not replace or substitute in any way the services of your physician. Any application of the recommendations set forth in the following pages is at the reader's discretion and sole risk. Before undergoing medical treatment, you should consult with your doctor, who can best assess your individual needs, symptoms and treatment.

About Fats & Oils

Fats and oils are made up of basic units called fatty acids. All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids. Unsaturated fatty acids include monounsaturated and polyunsaturated fats. Fats and oils are categorized according to the number and bonding of the carbon atoms in the aliphatic chain. Fats that are saturated fats have no double bonds between the carbons in the chain. Unsaturated fats have one or more double bonded carbons in the chain. Within these categories, some specific fatty acids promote good health while others do not. Learn more about fats and oils...