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. 


FAT & FIBRE TIPS

FAT TIPS:

Choose lower-fat foods from each of the four food groups in Food Guide to Healthy Eating.

Have chips, crackers, cookies, croissants, doughnuts and other baked goods and deep-fat fried foods which contain hydrogenated vegetable oils less often.

Enjoy vegetables without adding extra fat such as butter, margarine, cream sauces or salad dressing.

Try skim or 1% milk, low-fat yogurt ,or cottage cheese and lower-fat cheeses (less than 15% Milk Fat).

Choose leaner meat, poultry and fish. Trim excess fat from meat and remove skin from poultry. Buy canned fish packed in water instead of oil and reduced-fat deli meats, lean ham or turkey.

Try lower-fat ways of cooking foods such as baking, broiling, microwaving or using a non-stick frying pan. Increasing your intake of fibre is another very important dietary change for you to make. Certain types of fibre have been shown to help reduce fatty build-up on artery wails and to help lower blood cholesterol levels.

FIBRE TIPS:

Follow Food Guide to Healthy Eating and have 5-12 servings of Grain Products and 5-10 servings of Vegetables and Fruit each day.

Choose a variety of whole-grain breads and cereals made with wheat, oats or rye.

Eat more vegetables such as green peas, potatoes (with skin), corn, carrots, broccoli, tomatoes and dark yellow squash.

Enjoy a variety of fruit including apples, dried apricots, berries, pears, prunes, raisins and oranges.

Have baked beans, lentils, chickpeas, kidney beans or pinto beans more often.

Make meatless meals based on hearty grains, vegetables and beans, peas or lentils.

Exercise also increases HDL. Masai tribesman eat mainly milk and blood, but have very low cholesterol, high HDL.

Eskimos feast on blubber but also have low LDL, high HDL.

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The largest source of fat 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.

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. More...

EAT LESS FAT, ESPECIALLY SATURATED FAT

A diet rich in fat, especially saturated fat, is one of the factors that contribute significantly to increasing blood cholesterol. Cutting down on fat, padicularly saturated fat, is by far the most important step in changing your eating habits. Saturated fats are found mainly in foods of animal origin such as meat, poultry and unskimmed dairy products. They are also found in so-called tropical oils like palm & coconut oil and  in hydrogenated vegetable fats like shortening and margarine.