LIPID LOWERING DIET

 

Overview

·        The purpose of this diet is to achieve and maintain a healthy range of blood fats known as lipids, made up of cholesterol and triglycerides.  This will lower your risk for diseases such as heart attack, angina, stroke, and peripheral vascular disease.  High lipid levels are one risk factor for “hardening of the arteries,” known as atherosclerosis, which is further worsened if you smoke, have diabetes, are overweight, or are inactive.  You should follow this diet if you have known elevated lipid levels on a blood test or if you have a family history of heart disease or stroke. 

·        It is very important to achieve and maintain a healthy weight by making appropriate food choices, limiting the amount you eat and participating in a regular program of activity.  Excess weight is associated with high cholesterol and triglyceride levels.  We recommend a BMI (body mass index) of 25 or less.  You can calculate your BMI at http://www.cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm. For an overview of starting an exercise program visit http://www.phac-aspc.gc.ca/pau-uap/paguide/index.html. We also recommend medical clearance before starting an exercise program if you are over 40.

·        Follow Canada’s Food Guide to plan nutritionally balanced meals and snacks.

·        Cholesterol is found in especially high concentrations in animal derived foods such as red meat, bacon, whole milk dairy products, and egg yolk.  Organ meats such as liver or heart are also high in cholesterol.  The fats in fish and nuts are rich in healthy omega-3 fatty acids, and thus help improve one’s overall lipid profile.   

·        Certain types of fibre lower cholesterol and triglyceride levels.  These include the fibre in oats (oatmeal and oat bran), barley, fruit, legumes, dried peas, beans, and lentils.  Use these fibre foods in addition to whole grain breads, cereals, and vegetables.

 

Definitions

·        Saturated vs. unsaturated.  Saturated animal fats raise blood cholesterol and triglyceride levels.  They are found in fatty and highly marbled meats, lard, butter, whole milk, cream, regular cheese, and imitation dairy products such as coffee creamers.  Cocoa butter, coconut and palm oils are also high in saturates.  Unsaturated or vegetable fats lower blood cholesterol and triglyceride levels and include peanut, olive, canola oil, corn, safflower, and soybean.

·        Hydrogenation.  This process changes unsaturated fats to saturated fats.  A vegetable oil that is hydrogenated (e.g., margarine sold in sticks or squares, and shortening) will not be effective in lowering blood cholesterol and triglycerides.  Choose margarines that contain a maximum of 25% saturates.  Read your labels.

·        Trans fatty acids:  Trans unsaturated fatty acids, or trans fats, are solid fats produced artificially by heating liquid vegetable oils in the presence of metal catalysts and hydrogen. This process, partial hydrogenation, causes carbon atoms to bond in a straight configuration and remain in a solid state at room temperature. Naturally-occurring unsaturated fatty acids have carbon atoms that line up in a bent shape, resulting in a liquid state at room temperature.

·        HDL Cholesterol: High density lipoprotein cholesterol.  This is “good cholesterol” and we look for a value over 1.2.  It helps protect you against heart disease and stroke.

·        LDL Cholesterol:  Low density lipoprotein cholesterol.  This is “bad cholesterol” and we look for a value under 3.4, or less if you already have heart disease or diabetes. 

·        Cholesterol ratio:  This is the ratio of total cholesterol to HDL cholesterol (total cholesterol divided by HDL).  The lower the ratio (preferably under 4), the less likely you will develop heart disease or stroke.

 

Instructions

·        Concentrate on “white” meat such as poultry and fish.  Limit red meat to once weekly and use only the leanest pieces.  Choose lean hamburger.

·        Limit “bacon and eggs” to a once a month “treat.”

·        We recommend 5 to 10 servings of fruit and vegetables, and choose vegetables of differing colours each day.

·        Use flaxseed and nuts such as almonds or Brazil nuts, as they contain healthy fatty acids.

·        Use skim dairy products.

·        Avoid trans fats.

·        Make your own salad dressings with olive oil or vegetable oil, with vinegar and herbs, etc. 

 

 

Sample Menu

BREAKFAST                          LUNCH                                   SUPPER

 

Orange sections                        Turkey sandwich on                  Salmon (90 – 120 g

Rolled oats, skim milk,              whole wheat bread                   or 3 – 4 oz)

sugar                                        (light mayonnaise,                     Mashed potato (with

Whole wheat toast                    tub margarine)                          skim milk)

Tub margarine, jam                   Carrot Sticks                            Corn niblets

Coffee, skim milk                      Oatmeal cookies                       Whole wheat roll

                                                            Skim milk                                 (tub margarine)

                                                            Tea, Skim milk                         Fresh Fruit       

skim milk

                                                                                                            Tea, skim milk

 

 

Foods Allowed / Not Allowed

 

	FOODS ALLOWED	FOODS TO AVOID/LIMIT
MILK and MILK PRODUCTS	As desired: skim milk (dry, fluid or evaporated), skim milk, skim milk, yogurt and buttermilk, dry curd or skim cottage cheese. In moderation: cheese less than 20% milk fat, e.g., ricotta, partly skimmed, mozzarella, skim milk processed cheese.  Powdered whipped topping made with low fat milk.	Whole (4%) milk, chocolate milk, whole milk products, non-dairy creamers. Butter. All other cheese (including regular and light cream cheese). Cream of any type (including sour cream), blend, prepared whipped toppings
MEAT, FISH, POULTRY and ALTERNATES   Maximum 240 g (8 oz) daily	Fresh or frozen fish, shellfish, imitation seafoods, poultry, veal, lean beef, pork, ham or lamb. Game, e.g., venison, rabbit. Egg white and substitute Egg yolk: maximum 3-4 week. Dried peas, beans, legumes, lentils, tofu In moderation:  peanut butter	Processed meats, e.g., bologna, wieners, sausages, bacon, salami, pepperoni, luncheon meats.  Poultry skin
FRUITS and VEGETABLES	5-10 servings perday.	Fried vegetables or those in sauces, butter or pastry
BREADS and CEREALS   Whole grain and oat products preferred	Yeast breads In moderation: quick breads, muffins, waffles, pancakes, biscuits (made with allowed ingredients) Soda crackers, graham crackers. Cereal. Pastas: macaroni, spaghetti, noodles Rice	Cheese bread, croissants Commercial muffins, biscuits, waffles, and pancakes Snack crackers Granola type Pre-seasoned pasta, rice and noodle mixes
FATS and OILS   Limit to 15-30 mL (3-6 tsp) / day	Soft tub margarines (less than 25% saturated fat), Peanut, olive, canola, corn, sunflower, safflower, soybean, sesame oils. Salad dressing : homemade with allowed ingredients, low calorie non-creamy commercial salad dressings, light mayonnaise. Oil free salad dressing fat free gravy	Butter, all other margarines, blended vegetable oils, lard shortening, meat and bacon fat, regular gravy and sauces. All other commercial salad dressings
SOUP	Homemade (low fat) soup Commercial broth-type soup	Commercial cream soups and chowders
SWEETS	Gelatin desserts such as JELL-O*, fruit ices such as Popsicles*, sherbet, pudding made with skim or skim milk, angel food cake. Jam, jelly, honey, molasses, sugar, syrup In moderation: baked goods from allowed ingredients, frozen yogurt.	Ice cream, ice milk Chocolate or those candies made with butter, cream or coconut
MISCELLANEOUS	Seasonings, spices, herbs Mineral and soda water carbonated beverages, tea, coffee, Postum*, Ovaltine*, cocoa and carob powder. Nuts.	Fried foods Potato chips, party snacks, buttered popcorn. Regular TV dinners, casserole mixes

 

 

*Registered Trademark

 

Recommended Sources:

Heart and Stroke Foundation of Canada

 

PEI Work Place Wellness Website

 

Lindsay, Anne.  (2005). New Lighthearted Cookbook.  Toronto:  Key Porter Books Ltd.  Purchase on-line at Amazon.ca