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CHOLESTEROL DIET

YOU CAN OFTEN REDUCE CHOLESTROL THROUGH A LOW CHOLESTROL DIET

Starting a low cholesterol diet from scratch isn't easy, that's why there are several pages on low cholesterol diets on this web site. 

This cholesterol diet page is a cholesterol diet meal planner. 

This cholesterol diet planner fits in by providing five cholesterol diet lists:

 Cholesterol diet list A are the foods you can eat freely from - from a purely cholesterol perspective any way - they are the very low cholesterol foods.

  Cholesterol diet List B are the foods that you should tend to avoid or eat only very, very sparingly - they are the very high cholesterol foods..

  Cholesterol diet List C - about four portions in total a day can be selected from this group - they are the low cholesterol foods..

From cholesterol diet list D, two portions in total a day may be selected - they are the highish cholesterol foods..

Cholesterol diet list E are foods that require closer examination before you place them in your diet .. Cakes, for example, can have the same name, but have very different ingredients and very different cholesterol and saturated fat content as well.  On a low cholesterol diet this list needs particular attention to detail.

Using this low cholesterol diet menu planner, also allows a bit of give and take between the lists C and D and, this is explained with each list - what can be swapped for what.

The purpose of this cholesterol diet page is to make low cholesterol diet meal planning much easier, which it does.

Our page on a sample cholesterol diet, is for the very beginner - follow the sample cholesterol diet and you'll likely lower you cholesterol real fast, but the foods may not be too your personal liking.  Our cholesterol and saturated fat food table / chart allows one to check the composition of many, many foods and may be very useful when you come across an item in cholesterol diet list E, or an item not covered here.

 

KNOWING THE CHOLESTROL AND SATURATED FATS OF FOODS, IS ESSENTIAL FOR ANYONE WHO HAS TO REDUCE CHOLESTROL BY MEANS OF A CHOLESTROL DIET.

High cholestrol foods, or diets high in cholesterol, can increase cholesterol in your blood.  Keep taking them and you keep your blood cholesterol levels high.  The liver can compensate to some extent, but it can be risky relying on the liver to do this.

Saturated fat, on the other hand, is processed by the body into blood cholestrol and it normally much more important to minimize the intake of saturated fat on a low cholesterol diet.

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THE RECOMMENDED GUIDELINES FOR THE DAILY DIETARY CONSUMPTION OF CHOLESTROL AND SATURATED FAT, FOLLOWED BY THE PRECAUTIONS AND WARNINGS YOU NEED TO BE AWARE OF WHEN TRYING TO REDUCE CHOLESTROL THROUGH A LOW CHOLESTROL DIET have moved to our cholesterol and saturated fats guidelines page.

So, after reading this cholesterol diet page, you should know what you can eat without aggravating your cholestrol levels. I think you will find that we cover most of the foods you are familiar with. Remember to check out our other pages for more cholestrol lowering information.

HERE IS OUR CHOLESTEROL DIET MENU PLANNER:

CHOLESTROL DIET LIST A ....

THE PILLARS OF THE LOW CHOLESTROL DIET : HERE ARE THE LOW CHOLESTROL FOODS, LOW SATURATED FAT FOODS, YOU WANT TO KNOW ABOUT.

Although Many foods are high in cholestrol and or saturated fats, there are also many foods that are not - this cholesterol diet list is of the low cholestrol and low saturated fat foods.

Remember though, that on a low cholesterol diet, you still have to monitor that waste size - nearly everything has some calories ( kilojoules ).

Little or No Cholestrol Foods that also have Little or No Saturated Fat in them. These foods can be eaten freely ( but always check food composition to make sure as, some people or companies may have different ingredients in their food) :

Fruit, and pure Fruit juices (Exception to, being avocados). Fruit bars with no added fat nor added nuts appear fine.

Vegetables and Vegetable juices - steamed, boiled, raw. Can be cooked with a small spray of cooking oil in a pan etc. It's the fat you add to them that's the problem.

Breakfast Cereal products except those with added ingredients for eaxample corn flakes are fine, but with nuts are not fine. Added fruit is fine. Cereal eaten as is or mixed with skim milk or water.

Tofu.

Baked beans.

Spaghetti in tomato sauce.

Pasta.

Gnocchi (potato or pumpkin).

Egg noodles,

White rice. Brown Rice. Barley. Rice cakes or slices

Bread, Crisp bread, Pita - lebanese, Filo pastry,

No fat glace or no fat frosting,

Sauces ( but not tartare ), Light Salad dressing, No fat mayonnaise.

Spreads: vegemite, promite, marmite, honey, jam, marmalade, fish paste are fine.

Soups - canned and packet varieties ( but not creamed, nor ones mixed with whole milk ), any that are fat free.

Plain popcorn (no added fat nor oil), jelly desserts.

Most non-alcohol beverages and drinks are fine (except those that have milk or ice cream added)

Non fat milk or skim milk. Low fat soy drinks. Yacult. Non fat or skim yoghurts. 99% fat free cheese.

Gelati - non milk. Fruit Ice confections - non-milk types.

Cheddar cheese - for some reason still unknown, does not appear to increase cholestrol, even though it should!

Egg White.

Cooking oil spray - 1 second spray - but only because very little oil is used in a 1 second spray. So you still need to watch how much you spray on.

Biscuits : Plain cracker biscuits, Ginger Nut, Marie - but always check the label to make sure.

Lollies: Sugar and or gelatine one, like jubes, snakes - but the calorie count is high.

CHOLESTROL DIET LIST B ....

CHOLESTROL DIET LIST B contains the foods with such high cholestrol and or saturated fat, that they are almost poison to someone requiring a low cholesterol diet.  These foods really need to be avoided or taken very sparingly.  Make sure to monitor these foods in your high cholesterol diet treatment really, really closely.

Full cream milk, butter, (both saturated fat and cholestrol are high) - I have about half a glass of full cream milk per day - mainly in my coffee.

Goats milk ( both saturated fat and cholestrol ) .

Yoghurt ( saturated fat and cholestrol ).

Ready to eat ice cream serves, like drumsticks, cornetto's ( high saturated fat, high cholestrol ) - I have one serve per week.

Coconut milk and coconut cream (high saturated fat).

Egg yolks (high cholestrol), but the egg white may help to neutralise the cholestrol - I have about two eggs per week.

Brains, kidney, liver. (high cholestrol)

Roast Duck (high cholestrol)

Crayfish, Lobster (high cholestrol)

Alfredo sauce or korma curry (high cholestrol)

Puff flaky pastry made with butter ( high saturated fat )

Cheesecake (high saturated fat - though it is possible that the cheese may neutralise the saturated fat)

Chocolate (high saturated fat and high cholestrol) - I have a few little squares of chocolate per week. As a rule of thumb, a filling in the chocolate means you are only eating about half chocolate, half filling, by weight or volume. Chocolate is almost universally liked and available, but a SMALL square of chocolate weighs about 5 grams and contains 1 gram of saturated fat and 5 milligrams cholestrol. Eating two, 100 gram chocolate blocks a day, is more than likely going to kill you in some years. Chocolate is to humans as rat bait is to rats, it just works a bit slower, but tastes nice.

Souffle ( high cholestrol ).

Most take away or fast foods ( high saturated fats and high cholestrol content ) , such as deep fried chiko rolls, chips, fish and chips, meat pie, pastie, sausage roll, spring roll, pizza, chicken nuggets, shakes, milk shakes, anything fried, ham burgers ... Though some shops do cook in cholestrol free, saturated fat free vegetable oil, which can make a big difference - I have one or two serves per week, mostly reheated in the oven on a tray to remove some of the cooking oil that soaked into the food.

Bacon and egg Mc muffin from mcDonalds has the maximum daily cholestrol allowance and about 1/3 the daily allowance for saturated fat!

Prawn omlette ( high cholestrol )

Sweet and sour pork ( high saturated fat )

Veal parmigiana (high saturated fat) - partly because it's average serving size is around 300 grams. A HALF serving size is included in Cholestrol Diet List D.

CHOLESTEROL DIET LIST C ....

The saturated fats and cholesterol in this cholesterol diet list are not so bad and can be eaten with some safety, by restricting consumption to no more than four portions in total.  NOT four portions from each food.

TO REDUCE CONFUSION, ALSO PROVIDED IS THE AVERAGE SERVING SIZE PLUS GRAMS OF SATURATED FAT AND MILLIGRAMS OF CHOLESTROL FOR THE AVERAGE SERVING SIZE.

Please note that you can alter these cholesterol dietary suggestions to suit your self. You can say, "Alright, I'm allowed four servings from this list, but if I choose the lower saturated fat and cholestrol ones, then I can increase my serving size or have another choice or two." It's fine to do that! Even sensible if you don't have to lose weight. As a guide, for this list, try restricting the total saturated fat to around 12 grams and the total cholestrol to around 80 milligrams.

Dairy or similar products:

Reduced Fat, low fat or light milk - 250 millilitre cup - saturated fat ( about 2 grams ) and cholestrol ( about 12 milligrams ).

Soy drinks - 250 millilitre cup - saturated fat ( about 1 gram )

Yoghurt, low fat - 200 gram carton - saturated fat ( about 3 grams ) and cholestrol ( about 10 milligrams )

Cheese - 30 gram block - saturated fat ( about 5 grams ) and cholestrol ( about 25 milligrams )

Cheese - 1 slice or 21 grams - saturated fat ( about 3 grams ) and cholestrol ( about 15 milligrams )

Cheese, lower fat like ricotta 5% or 10% fat, extra light cheddar, low fat cheeses - 2 slices or 40 grams - saturated fat ( about 3 grams ) and cholestrol ( about 20 milligrams )

Custard - 1/2 cup, 125 millilitres - saturated fat ( about 3 grams ) and cholestrol ( about 30 milligrams )

Ice cream, normal or reduced fat - 100 millilitre scoop which is about 50 grams - saturated fat ( about 3 grams ) and cholestrol ( about 20 milligrams )

Ice cream, low fat - 100 millilitre scoop which is about 50 grams - saturated fat ( about 1 gram ) and cholestrol ( about 5 milligrams ) . If given the choice between one scoop of normal ice cream or three scoops low fat ice cream ... well, which would you choose?

Cream, not whipped - 1 tablespoon or 20 millilitres or 20 grams - saturated fat ( about 4 grams ) and cholestrol ( about 20 milligrams ) - Two tablespoons whipped cream is equal to about one tablespoon of the not whipped.

Cream, reduced fat types, not whipped - 1 tablespoon or 20 millilitres or 20 grams - saturated fat ( about 3 grams ) and cholestrol ( about 15 milligrams ) - Two tablespoons whipped cream is equal to about one tablespoon of the not whipped.

Gelati, milk based - 100 millilitre scoop, which is about 50 grams - saturated fat ( about 3 grams ) and cholestrol ( about 20 milligrams )

Tofu ices - about 50 grams - saturated fat ( about 1 gram )

Butter and oils:

Butter - 1 teaspoon or 5 grams - saturated fat ( about 3 grams ) and cholestrol ( about 10 milligrams )

Margarine - 1 teaspoon or 5 grams - saturated fat ( about 1 gram )

Oils from canola, mustard seed, linseed, sunflower, safflower, grape seed - 1 tablespoon or 20 millilitres - saturated fat ( about 2 grams )

Oils from olive, soybean and sesame seed - 1 tablespoon or 20 millilitres - saturated fat ( about 3 grams )

Oils from peanuts - 1 tablespoon or 20 millilitres - saturated fat ( about 4 grams )

Cod Liver Oil - 1 tablespoon or 20 millilitres - saturated fat ( about 4 grams ) and cholestrol ( about 15 milligrams )

Noodles and Pasta type products:

Noodles, dry flavouring, no oils or coconut and so on - 85 gram packet - saturated fat ( about 3 grams) and cholestrol ( about 20 milligrams)

Egg Fettuccini - 200 grams - saturated fat ( about 1 grams ) and cholestrol ( about 20 milligrams )

Garlic bread - 2 slices, 60grams - saturated fat ( about 4 grams ) and cholestrol ( about 10 milligrams )

Taco Shell - 1 average size - saturated fat ( about 3 grams )

Vol-au vent case - 2 inch or 7 centimtetres - saturated fat ( about 5 grams ) and cholestrol ( about 25 milligrams )

Filo pastry - 10 standard sheets - saturated fat ( about 1 gram )

Biscuits:

Monte Carlo - 1 biscuit - saturated fat ( about 1 grams )

Most plain and sweet biscuits - 2 biscuits - saturated fat ( about 1 grams )

Chocolate coated biscuits, Tim Tams, and so on - 1 biscuit - saturated fat ( about 1 gram ) and cholestrol ( about 5 milligrams )

Lollies:

Toffees - 4 toffees, 30 grams - saturated fat ( about 2 grams ).

Add ins:

Lecithin - 1 tablespoon, 12 grams - saturated fat ( about 2 grams )

Mayonnaise - 1 tablespoon, 25 grams - saturated fat ( about 1 gram ) and cholestrol ( about 10 milligrams ). Most people use half this quantity.

Thousand Island - 1 tablespoon, 25 grams - saturated fat ( about 1 gram ) and cholestrol ( about 5 milligrams )

Soups:

Creamed varieties, canned or packet - 250 millilitres, 1 cup - saturated fat ( about 2 grams ) and cholestrol ( about 10 milligrams )

Home made: Chowder type, french onion, minestrone with parmesan, pea and ham - 250 millilitres, 1 cup - saturated fat ( about 4 grams ) and cholestrol ( about 25 milligrams )

Snack Foods:

Banana Chips - 20 grams - average saturated fat ( about 5 grams )

Potato crisps, twisties, cheezels, corn chips - 50 grams - average saturated fat ( about 7 gram ) and cholestrol ( about 5 milligrams )

Pork crackling - 50 grams - average saturated fat ( about 5 gram ) and cholestrol ( about 40 milligrams )

Nut and seed bar - 50 grams - average saturated fat ( about 3 grams )

Muesli Bars - 50 grams - average saturated fat ( less than 2 grams )

 

Other:

Avocado - half avocado, 135 grams - saturated fat ( about 4 grams )

Peanut butter - 20 grams - saturated fat ( about 3 grams )

Dips - 1 tablespoon, 20 grams - average saturated fat ( about 1 gram ) and cholestrol ( about 5 milligrams )

Potato, chipped, fried in vegetable oil - 100 grams - saturated fat ( about 3 grams )

Potato gems, fried in vegetable oil - 100 grams - saturated fat ( about 2 grams )

Nuts and seeds, most varieties ( almonds, peanuts, pecans, walnuts, sunflower seeds, linseed ) - 30 grams - saturated fat ( about 1 gram )

Cashews - 30 grams - saturated fat ( about 3 grams )

Sesame Seeds - 30 grams - saturated fat ( about 2 grams )

Fruche, fromais - 200 gram carton - average saturated fat ( about 3 grams ) and cholestrol ( about 5 milligrams )

Christmas Pudding - 120 grams - average saturated fat ( about 3 grams ) and cholestrol ( about 30 milligrams )

CHOLESTEROL DIET LIST D....

The following cholesterol diet foods contain a bit more saturated fat and or cholesterol than those found in the cholesterol diet list above.  These cholesterol diet foods would be most unhealthy if eaten unchecked. These cholesterol diet foods are DEFINITELY TO BE EATEN IN MODERATION. I would suggest no more than two (preferably one if you have high cholesterol) average servings a day. AGAIN, TO REDUCE CONFUSION, ALSO PROVIDED IS THE AVERAGE SERVING SIZE, GRAMS OF SATURATED FAT AND MILLIGRAMS OF CHOLESTROL FOR THE AVERAGE SERVING SIZE.

Like with the earlier cholesterol diet list, you can mix and match. The target is about no more than about 16 grams saturated fat and 220 milligrams of cholestrol. On a severe low cholestrol diet, the milligrams of cholestrol is restricted to 120 milligrams in total from this list - Please read the guidelines below this list for more information. You can choose to NOT eat from this list and increase your servings on the previous list C, quite considerably - about 9 servings in total from list C, if you eat nothing on this list.

Fats:

Dripping - 20 grams - saturated fat ( about 10 grams) and cholestrol (about 20 milligrams)

Lard - 20 grams - saturated fat ( about 10 grams) and cholestrol (about 20 milligrams)

Copha - 20 grams - saturated fat ( about 10 grams) and cholestrol (about 20 milligrams)

Meats:

Beef steak - 150 grams raw - saturated fat ( about 6 grams) and cholestrol (about 100 milligrams) - removing the fat will generally lower the saturated fat by about half, but has little effect on the cholestrol.

Mince steak - 200 grams raw or about 2 cups - saturated fat ( about 14 grams) and cholestrol (about 140 milligrams)

Hamburger patty - 2 x 100 grams raw patties - saturated fat ( about 14 grams) and cholestrol (about 140 milligrams).

Lamb - 150 grams raw - saturated fat ( about 10 grams) and cholestrol ( about 115 milligrams )

Veal - 150 grams raw - saturated fat ( about 1 gram) and cholestrol (about 135 milligrams)

Pork - 150 grams raw - saturated fat ( about 10 grams) and cholestrol (about 135 milligrams)

Pork, bacon - 3 rashers, grilled - saturated fat ( about 11 grams) and cholestrol (about 150 milligrams)

Luncheon meats, ham - 4 slices about 120 grams - saturated fat ( about 4 grams) and cholestrol (about 120 milligrams)

Luncheon meats, polony, devon, fritz - 6 slices about 180 grams - saturated fat ( about 12 grams) and cholestrol (about 120 milligrams)

Luncheon meats, salami - 9 small slices about 90 grams all up -saturated fat ( about 12 grams) and cholestrol (about 90 milligrams)

Sausages - 1 sausage about 60 grams raw - saturated fat ( about 5 grams) and cholestrol (about 100 milligrams)

Sausages, 8% fat - 1 sausage about 60 grams - saturated fat ( about 2 grams) and cholestrol (about 100 milligrams)

Tongue - 6 slices about 120 grams - saturated fat ( about 15 grams) and cholestrol (about 120 milligrams)

Tripe - 100 grams - saturated fat ( about 2 grams) and cholestrol (about 100 milligrams)

Turkey, roasted - 100 grams - saturated fat ( about 1 gram) and cholestrol (about 90 milligrams). Remove the skin before eating and you halve the saturated fat and cut 30 milligrams off the cholestrol content.

Turkey, roasted, skin removed after cooked - 150 grams - saturated fat ( about 1 gram) and cholestrol (about 90 milligrams).

Rabbit, Venison, Emu, Ostrich - fat removed, skin removed, deboned and raw, 100 grams - saturated fat ( generally below 2 grams) and cholestrol ( generally below 80 milligrams)

Chicken, skinless and baked or roasted - 100 grams - saturated fat ( about 2 grams) and cholestrol (about 90 milligrams) - leaving the skin on generally doubles the saturated fat content.

Chicken Nuggets - 5 nuggets, average size - saturated fat ( about 8 grams) and cholestrol (about 100 milligrams)

Sea Food:

Fish, fresh, raw - 100 grams - saturated fat ( under about 2 grams) and cholestrol ( under about 70 milligrams)

Crab - 100 grams cooked (steam, boiled, baked ) - saturated fat ( about 1 gram) and cholestrol ( about 70 milligrams)

Prawns, Shrimp - 100 grams cooked (steam, boiled, baked ) - saturated fat ( about 1 gram) and cholestrol ( about 110 milligrams)

Oysters - 7 medium size, 100 grams cooked (steam, boiled, baked ) - saturated fat ( about 1 gram) and cholestrol ( about 50 milligrams)

Prepared Type Meals:

Most frozen meals - 1 meal - saturated fat ( about 4 gram or less ) and cholestrol ( about 65 milligrams or less ) - check the packet to be more specific.

Spaghetti and meatballs - 1 can, 440 grams - saturated fat ( about 8 gram) and cholestrol ( about 80 milligrams) - check the packet to be more specific.

Ravioli - 1 can, 440 grams - saturated fat ( about 8 gram) and cholestrol ( about 80 milligrams) - check the packet to be more specific.

Tortellini - 200 grams - saturated fat ( about 4 gram) and cholestrol ( about 40 milligrams)

Irish Stew - 1 can, 440 grams - saturated fat ( about 6 gram) and cholestrol ( about 40 milligrams)

Veal parmigiana - half serve, 150 grams - saturated fat ( about 10 gram) and cholestrol ( about 65 milligrams)

Breads and dessert type foods:

Croissants, plain - average size, 48 grams - saturated fat ( about 10 gram) and cholestrol ( about 25 milligrams)

Pancakes - 4 pancakes, 200 grams - average saturated fat ( about 10 gram ) and cholestrol ( about 120 milligrams )

Baklava - 1 slice, 50 grams - saturated fat ( about 7 gram) and cholestrol ( about 25 milligrams)

Danish Pastry - medium serve size, 120 grams - saturated fat ( about 9 gram) and cholestrol ( about 30 milligrams)

Apple Pie - 150 grams - saturated fat ( about 8 gram) and cholestrol ( about 30 milligrams)

Other:

Soups: Home made: cream varieties - 250 millilitres, 1 cup - saturated fat ( about 9 grams ) and cholestrol ( about 50 milligrams )

Carob bar - 50 grams - average saturated fat ( about 10 gram )

CHOLESTEROL DIET LIST E ....

THE FOLLOWING FOODS NEED YOU TO INSPECT THEIR COMPOSITION AND OR INGREDIENTS LISTS TO DETERMINE CHOLESTROL AND SATURATED FAT LEVELS.

Cakes and so on:

Please note that cakes differ markedly in their cholestrol and saturated fat content, simply because the same cake can be made with butter, or margarine, or oil as well as different quantities of ingredients. With cakes you really must get into the habit of reading the composition label to know what you are eating. If butter is used instead of margarine or oil, the saturated fat is often quadrupled - increased four times or four fold - and the cholestrol doubled. Cakes with eggs in them have much higher cholestrol. Putting real chocolate in cakes etc also can substantially increase saturated fat and cholestrol in the food.

As a rough guide only - cakes made with margarine and no egg yolks - 50 gram slice - - saturated fat ( about 1 grams ) and cholestrol ( 25 milligrams )

As a rough guide only - cakes made with butter and no egg yolks - 50 gram slice - - saturated fat ( about 5 grams ) and cholestrol ( 50 milligrams )

As a rough guide only - cakes made with margarine and egg yolks - 50 gram slice - - saturated fat ( about 3 grams ) and cholestrol ( 70 milligrams )

As a rough guide only - cakes made with butter and egg yolks - 50 gram slice - - saturated fat ( about 7 grams ) and cholestrol ( 100 milligrams )

For examples :

This would belong in the Cholestrol Diet List C grouping: Muffin, margarine or oil - 1 average size, 65 grams - saturated fat ( about 0 grams ) and cholestrol ( about 20 milligrams )

This would belong in the Cholestrol Diet List B grouping: Lamington, chocolate or strawberry, margarine or oil, plus egg - 1 normal size, 75 grams - saturated fat ( about 3 grams ) and cholestrol ( 95 milligrams ) - interesting thing is that pectin, a natural cholestrol reducing fibre source, is sometimes put in lamingtons. If you were to add real chocolate buttons into the lamington, it would be more like a death trap.

Alcohol:

Is free of saturated fat and free of cholestrol.

Consuming ONE standard drink at dinner pushes up the hdl cholestrol level in the blood (that is the good cholestrol) by a small amount, but, if used above one or two standards drinks per day, alcohol damages the body in other ways that cancels out the benfits of alcohol on cholestrol.

Certainly, if one is NOT already drinking alcohol, the advantage from drinking alcohol, when weighed against it's disadvantages, makes it a dud as a therapeutic treatment. If you are not already drinking alcohol, then it appears alcohol should be avoided on a cholestrol diet.

Alcohol in cakes and so on may add flavor, but new research tells us that only about 10% of the alcohol is evaporated off for each hour of cooking. For example, after 6 hours of cooking, only 60% of the alcohol has evaporated off. Alcohol added after the cake is cooked, is just like drinking alcohol.

THE RECOMMENDED SATURATED FAT AND CHOLESTROL DIET GUIDELINES TO ASSIST YOU IN WORKING OUT YOUR LOW CHOLESTROL DIET has moved to our saturated fat and cholesterol guidelines page

 

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