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Low Cholesterol, Low Fat, Low Sugar Diet

Agatha M. Thrash, M.D.
Preventive Medicine

Cholesterol

Cholesterol is a fatty substance manufactured by the body. It is present only in foods of animal origin.

Polyunsaturated Fats

Polyunsaturated fats are fats of vegetable origin. Most are liquid (oils) at room temperature. When used in large quantities they are capable of elevating blood fats.

Saturated Fats

Saturated fats are usually of animal origin, or "hard fats." They are solid at room temperature. Vegetable shortenings are often artificially hydrogenated (example: margarine), which makes them saturated. This type of fat will raise the blood cholesterol.

Sugar

Sugar and excessive sweets should be restricted because of many adverse effects on the body, such as a predisposition to diabetes, dental caries, increased infections, and excessive weight gain. They also cause an elevation of triglycerides. Do not forget that honey is at least 80% sugar.

General Principles

  • Of course, the strictest low fat diet contains no animal products of any kind. Should you decide to use such a diet, use EAT FOR STRENGTH cookbook as a guide to balance the dietary. If animal products will be used, limit meat, including chicken and fish, to no more than five servings per week. Limit beef and lamb to no more than 3 ounces, three times a week.
  • Use vegetable oils such as corn, soybean, or safflower sparingly. Learn to relish good quality whole grain breads without a spread. Learn the technique of preparing wholesome and palatable vegetables and salads without using oils. Such seasonings as onion, garlic, tomato paste, lemon juice, and a few grains of salt can do wonders to perk up a meal.
  • Eliminate foods high in cholesterol, such as egg yolk, shellfish, dairy fats, baked goods prepared with egg yolk, butter, cheese, or milk, and organ meats such as heart, brain, kidney, liver, etc.
  • Eliminate foods high in saturated fats, such as lard, suet, pork, bacon, solid vegetable shortenings, and margarines.
  • Eliminate sugar, candies, colas, jellies, preserves, pastries, and other sweets. Increase unconcentrated sweets such as fruits. Your sweet tooth will surprise you with its rapid regression.

Remember that you may freely eat of fruits and vegetables. Whole grains may be taken at each meal and in moderate quantities. Any other food must be used sparingly or avoided. The diet is not restrictive, because of its liberality with fruits, vegetables, and whole grains. Learn to relish these delectable foods. This type of diet restricts all the food products recognized as predisposing to major disease such as cancer, diseases of the heart or blood vessels, and diabetes. Heart disease now accounts for about 55% of deaths from all causes in the United States. Disability losses from heart disease cannot be estimated. America leads the world in heart disease. It is possible to prevent heart attacks through proper diet and lifestyle.

One should exercise daily out-of-doors at some pleasant activity, such as gardening, for no less than one hour. Keep the blood fats low (cholesterol about 100 plus your age; triglycerides about the same as your age). The following diet will assist you:

FOOD ALLOWED AND FOODS TO AVOID

Beverages allowed: Limited quantities of unsweetened fruit juice (2-3 ounces taken only at meal times) and vegetable juices, cereal coffees (Pioneer, Postum, etc.).
Beverages to avoid: Alcohol of all kinds. Coffee, tea, and most carbonated beverages.

Breads allowed: Whole grain breads: whole wheat, rye, corn, and mixtures not containing dairy products, eggs, or animal fat.
Breads to avoid: Commercially made white breads, cookies, pastries, and crackers.

Cereals allowed: All cooked cereals and whole grain products. We recommend whole wheat macaroni, noodles, and spaghetti. Dry cereals of granola-type.
Cereals to avoid: Most dry cereals, as they contain considerable sugar.

Fats allowed: All nuts and seeds (pumpkin, sesame, sunflower) must be limited to about 1/2 ounce at any meal, and used infrequently.
Fats to avoid: Butter and cream; lard; hydrogenated margarines and shortenings; bacon and meat drippings; cream sauces and gravies unless specially made without fats; commercial mayonnaise. Omit all free fats; trim visible fat and skin from the meat eaten.

Fruit allowed: Any fresh, frozen, or dried fruits. Canned fruits should be water-packed. Unsweetened fruit sauces.
Fruit to avoid: All fruit juices.

Meats allowed (Limit as recommended): Poultry, lean beef, lamb, veal, fish. Meat substitutes made of vegetable protein must be sparingly used because of a high fat content in some products. Legumes such as beans, peas, lentils, garbanzos; also yams, potatoes, and other tubers will adequately substitute for meat.
Meats to avoid: Pork and pork products; egg yolk; all shellfish; poultry skin; all organ meats; luncheon meat products, such as hot dogs and sandwich meats; potted meats, corned beef, pressed meats; regular hamburger; most frozen or packaged dinners; all visible fat.

Soups allowed: Meat-free vegetable soups, soups made with soy, nut, or skim milk; packaged dehydrated soups.
Soups to avoid: All other soups not listed in the "Allowed" list.

Sweets allowed: No more than 1 tablespoon per day of natural dried fruits such as raisins, dates, and figs; fruit butters.
Sweets to avoid: Cakes, candies, jams, jellies, preserves, ice cream, ice milk, sodas, and shakes.

Vegetables allowed: Any fresh, frozen, or canned vegetables (check for sugar).
Vegetables to avoid: Buttered, creamed, or fried vegetables.

Contact Us For More Information

Uchee Pines Lifestyle Center
30 Uchee Pines Road #75
Seale, Alabama 36875