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NEW YORK CITY DEPARTMENT OF HEALTH AND MENTAL HYGIENE - page 5 / 6

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A Healthy Diet Helps Control Cholesterol

Choose Foods From These Groups…

  • Skinless poultry, fish, and lean cuts of meat.

  • Fat-free or 1% dairy products (milk, yogurt, cheese).

  • Trans-fat-free monounsaturated or polyunsaturated vegetable oils and spreads (such as olive, canola, corn, cottonseed, peanut, safflower, soybean, sunflower).

  • Egg whites and egg substitutes.

  • Fiber-rich foods:

    • Whole fruits (such as apples, bananas, berries, nectarines, oranges, peaches, pears, plums, prunes).

    • Vegetables (such as broccoli, Brussels sprouts, carrots, celery, cucumbers, tomatoes).

    • Legumes (peas, beans, lentils).

    • Nuts and seeds.

    • Whole grains (such as brown rice, oatmeal, oat bran, wheat bran).

Limit or Avoid These Foods…

  • Fatty cuts of beef and pork.

  • Deli meats (such as salami, sausage, pepperoni).

  • Organ meats (such as brain, liver, kidneys) – they are high in cholesterol.

  • Shrimp and lobster (moderately high in cholesterol).

  • High-fat dairy products (whole milk, butter, cream, half-and-hal , cheese, yogurt).

  • Whole eggs including those in baked goods and processed foods. Yolks are high in cholesterol (egg whites are okay).

  • Processed or store-bought foods that contain saturated or trans fat (check the Nutrition Facts label).

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