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DESCRIPTION
This diet is intended for those who have concern about
elevated blood cholesterol or triglyceride problems related to increased risk
to coronary heart disease.
The Standard American Diet contains 20% saturated fat and
more than 400 mg cholesterol and has been implicated in elevations of blood
cholesterol (LDL cholesterol) and an attendant increased risk for heart
disease. The blood lipid lowering diet is restricted in saturated fats and
cholesterol.
This diet is enriched in omega-3 EPA (eicosapentaenoic
acid), a fatty acid in cold water oily fish which has been demonstrated to
lower blood triglycerides and cholesterol while increasing the favorable HDL
cholesterol. This diet is low in saturated animal fats, but higher in the
polyunsaturated oils such as EPA. In some cases people who wish to increase
their EPA intake have done so by supplementation with a capsule form of EPA
rather than consuming mackerel, salmon, herring or sardines (see Health
Problems section: Heart Disease). If this supplementation is done in capsule
form make sure to choose an EPA supplement that contains no liver oil, but has
as the source of oil the heads and skins of cold water fish. This should give
you an increase in HDLs while the liver source of fish oil is rich in LDLs as
well as the Omega-3, and may prove counter-productive.
This diet is rich in natural complex unrefined
carbohydrate, omega-3 EPA and fiber while low in total cholesterol and
saturated fat. This lipid lowering approach represents an alternative to the
Pritikin Diet, and avoids any potential problems associated with fatty acid
deficiency (see Fatty Acids in the Other Nutrients section of this book). This
diet will provide adequate levels of the vitamins and minerals if unprocessed
natural carbohydrate sources are used.
SAMPLE MENU FOR ONE DAY
Breakfast
- 1/2 grapefruit
- 3 ounces salmon steak
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- 1/2 cup oatmeal
- 1 cup skim milk
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Lunch
- 1 sardine sandwich (using whole grain bread
- 1 cup fat-free soup
- 1 apple
- 1/3 cup cooked lentil beans
Dinner
- 3 ounces broiled mackerel
- 1/2 cup steamed broccoli
- 2 teaspoons oil and vinegar dressing
- 1 cup skim milk
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- 1 cup brown rice
- 1 cup salad
- 1 peach
- 1/2 cup tomato juice
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Nutrient Content:
- Calories: 1950
- Protein: 16%
- Carbohydrates: 60%
- Fat: 24%
- Cholesterol: 240 mg
- Fiber 16 g
FOOD EXCHANGE MENU
Bread and Cereal Exchange List:
4 or more servings per day
Recommended: The following are recommended as long
as they are not made with whole milk, egg yolk, cream, butter or coconut:
- Whole wheat bread
- Grains (unrefined)
- Quick-breads (whole grain)
- Pancakes (whole grain)
- Pancakes (whole grain)
- Gelatin
- Beans
- Lentils
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- Cereals (whole grain)
- Pastas
- Waffles (whole grain)
- Crackers (whole grain)
- Potatoes (with skin)
- Green peas
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Avoid: all breads not noted above
Fat Exchange List:
1 tablespoon serving per day
Recommended: Polyunsaturated vegetable oils such
as:
- Safflower oil
- Corn oil
- Soybean oil
- Flaxseed oil
Avoid: All fats which are not recommended such
as:
- Lard
- Butter
- Cream
- Bacon fat
- Ordinary margarine
Fruit Exchange List:
2 or more servings per day
Recommended: All fresh fruits
Avoid: Canned or frozen fruits
Meat and Meat Substitute Exchange
List:
4 to 5 servings per day
Recommended:
Fish such as:
- Cod
- Haddock
- Trout
- Swordfish
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Fatty fish such as:
- Salmon
- Herring
- Mackerel
- Sardines
Cheese made from skim milk, such as:
- Cottage cheese (2% fat)
- Ricotta
- Monterey jack
- Mozzarella
Avoid:
- Consumption of red meats
- Fatty meats such as:
- Luncheon meats
- Organ meats
- Fatty cheeses such as cream cheese
Milk Exchange List:
2 or more servings per day
Recommended:
- Skim milk
- Yogurt made from skim milk
- Buttermilk made from skim milk
Avoid:
- All whole milk products
- All milk products except fermented ones like yogurt if
you have a lactose intolerance
Vegetable Exchange List:
2 or more servings per day
Recommended:
Avoid:
- All canned vegetables
- Butter
- Milk products
Miscellaneous Exchange List
Recommended:
- Fat free soups made with recommended ingredients
Avoid:
- Soups made with whole milk or cream
- Commercially prepared popcorn with oils
Note:
Include six to eight cups of fluids, such as water, per
day.
BIBLIOGRAPHY
Erasmus, U., "Fats and Oils: The Complete Guide To Fats
and Oils in Nutrition". Alive Books, Vancouver, B.C., Canada, 1986.
Mead, J.F., Fulco, A.J., "The Unsaturated and
Polyunsaturated Fatty Acids in Health and Disease". Charles C. Thomas,
Springfield, IL, 1976.
Perkins, E.G., Visek, W.J., "Dietary Facts and Health".
American Oil Chemist Society, Champagne, IL, 1983. |
