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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. |
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FAT
& FIBRE TIPS
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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.
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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.
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| 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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