Heart Health: 20 Easy Steps To Reduce Fat and Cholesterol in Your Diet
Meat & Beans
- Have small meat servings totaling no more than 6 ounces per day.
- Choose lean, less marbled meats (tenderloin, top sirloin, round, etc).
- Prepare by baking, grilling, broiling or roasting.
- Trim any visible fat and remove the skin from poultry.
- Include fish (not deep fried) at least 2 times per week.
- Include small amounts (1-2 handfuls) of nuts or seeds several times per week.
- Try meatless meals including dried beans (navy, kidney, split peas, lentils, soybeans, etc.).
- Use skim milk, low-fat yogurt (including Greek) , low-fat cheese and low-fat cottage cheese.
- Substitute sherbet, frozen yogurt, or low-fat ice cream for ice cream.
- Limit egg yolks to no more than 4 per week.
- Use egg substitute or egg whites in baking and food preparation.
Fruits, Vegetables and Whole Grains
- Include at a variety of vegetables and fruit each day.
- Use oatmeal, barley, and quinoa as a source of whole grains.
Fats Added to Foods
- Use smaller amounts of all fats.
- Choose oils (canola, olive) and soft tub margarine instead of butter and shortening.
- Use reduced fat margarine, cream cheese, sour cream, mayonnaise and salad dressing.
Processed Foods and Desserts
- Choose baked snack foods instead of deep-fried snacks.
- Eat smaller servings of all desserts.
- Eat fruit for dessert.
- Avoid all fried foods.
What is the most important thing you learned from this handout?
What changes will you make in your diet/lifestyle, based on what you learned today?
If you are a UW patient and have more questions, please contact UW Health at one of the phone numbers listed below. You can also visit our website at www.uwhealth.org/nutrition
UW Digestive Health Center
Appt Scheduling (608)-265-7405
UW Medical Foundation
The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.
Last Updated: 08/20/2013
Copyright © 07/31/2012 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#225
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