sign in sign up
<<
Home , Food, Samp

FOOD LISTS FOR -LOWERING

GENERAL: Read food labels <5g fat per serving of the food Minimal if any saturated Trans -free <500mg sodium per 100g

BREADS

 Choose whole-grain, high fibre and foods  Choose breads and grains with 450mg/100g or less : 1 slice , ½ bread roll; 2-3 “allowed” crackers (2-4 servings/day)

EAT MORE OF EAT LESS OF

Dense, wholegrain breads and rolls, such as White , white bread and rolls, ordinary brown breads, low fat breads, Low GI high fibre bread, roti made with white flour, matzos and breads and rolls, 100% rye bread, pumpernickel butter/plain cracker breads. bread. Low fat wholegrain crackers such as Provita, and wholegrain Ryvita and Finn Crisps. AVOID: fancy breads, croissants, , biscuits, bought pastry.

CEREALS

 Choose whole-grain, high fibre  Use Oat Bran  Choose cereals/ with 450mg/100g or less sodium  Serving size: ½ cup cooked , ½ cup high fibre , 1/3 cup low fat low GI muesli, 1/3 cup Wholewheat ProNutro. (2 servings/day) (14)

EAT MORE OF EAT LESS OF

High fibre cereals, oat bran, oats, unrefined Refined/sugary breakfast cereals and porridges, mealie-, maltabella, low GI low fat (<5g/serving) muesli that is high in fat and/or full of refined or puffed muesli (18) grains and/or contains coconut ()

RICE, AND GRAINS

 Choose high fibre grains and foods  Choose grains with 450mg/100g or less sodium  Serving size: ½ cup cooked pasta / / samp etc (1-2 servings/day)

EAT MORE OF EAT LESS OF

Brown rice, durum pasta (preferably choose White rice and pasta. wholewheat pasta), pearl wheat, basmati rice, brown rice (+ ), samp & , rice, pearl wheat, buckwheat, quinoa, , air-popped .(18)

STARCHY

 Serving size: 1 medium , 3 baby potatoes, ½ cup sweetcorn, ¼ cup (1-2 servings/day to replace bread or grain products)

EAT MORE OF EAT LESS OF

Jacket or boiled potatoes (eat skins wherever Eat in moderation: reduced fat (<5%) oven-baked possible), mealies, sweetcorn and sweet potato. chips, roast potatoes/sweet potatoes cooked in a little suitable (eg 10ml olive/: ideally spray the . oil over the potatoes)

Once a fortnight or less: roast coloured vegetables cooked in a little suitable oil.

AVOID: Chips or roast potatoes cooked in unsuitable fat or oil; deep-fried chips and other fried vegetables; potato crisps.

LEGUMES, BEANS AND LENTILS

 All beans, lentils and are very high in soluble fibre and should be eaten regularly.  If using canned beans: drain and rinse well  Serving size: 1 cup cooked dried beans, chickpeas, lentils, dahl (a minimum of 3-5 servings/week)  Also include soya, as soya lowers LDL cholesterol and levels: ½ cup tempeh/ and/or 1 cup (250ml) fortified soya .

EAT MORE OF EAT LESS OF

All types of dried / canned lentils, , chickpeas, Moderate intake of falafel – baked or cooked in a very beans of all kinds eg haricot, red , butter little olive/canola oil; baked samoosas. beans. AVOID: deep-fried falafel, and samoosas; vegetarian Soya milk, soya , soya porridge dishes in a cream .

VEGETABLES

 Aim for total coloured intake of 400g or more per day: raw or plainly cooked  Try and have coloured vegetables with 2 EACH day.  Aim to have half of the taken up with plainly cooked or raw coloured vegetables or .  Serving size: ½ cup cooked vegetables; 1 cup raw green vegetables or salad; 1 or (at least 3-4 servings/day)

EAT MORE OF EAT LESS OF

ALL fresh and plain frozen vegetables; salad AVOID: vegetables roasted or fried in fat, or cooked vegetables. in cream; with standard salad cream / mayonnaise, cream or cream cheese dressings.

FRUIT

 Serving size: 1 medium /pear//nectarine; small banana, kiwi ; ½ cup stewed frozen / unsweetened canned; 2-3 small apricots / plums; 10-15 grapes, , strawberries; 1 cup other berries; 3 prunes, dates, figs; 1 Tbs raisins/sultanas; 6-8 halves of dried apricots; 180ml 100% fruit juice.

EAT MORE OF EAT LESS OF

Preferably use fresh fruit; frozen fruit (no added Fruit canned in syrup, fruit pies, sweetened juices, ), small quantities of dried fruit. sugar-coated dried/ preserved fruit, crystallized fruit.

Moderate use of diluted fresh fruit juice. (no more than 1 glass/day)

MILK AND PRODUCTS

 Choose skim / low fat dairy products  Serving size: 1 cup skim/low fat milk / natural fat-free yoghurt; 30g low fat cheese (1-2 servings/day)

EAT MORE OF EAT LESS OF

Low fat (<1% fat) milk, skimmed milk. (23) Full cream ; milk blends; milk shakes; condensed milk; evaporated milk. Low-fat yoghurt, soya yoghurts, Greek yoghurt (3-5% fat): <340kJ/serving. Cream; ice-cream ; Greek yoghurt, thick and creamy yoghurt, full fat yoghurt; artificial cream; Creme Low fat , i.e. cottage cheese, low-fat ricotta, fraiche (40% fat); coffee and creamers fat-free cottage cheese Moderate intake of medium-fat cheeses, i.e. those (Hard and semi-soft cheese can be included up to 3 with 24% total fat or less, eg standard Brie, times weekly in very small amounts). Camembert, Edam, Mozarella, Parmesan, special processed and blue (12-13% fat) cheeses. AVOID: full-fat cheeses, eg Stilton, Cheddar, Cheshire, full-fat blue cheeses, cream cheeses. High fat soft cheeses, eg Brie, Camembert, mascarpone.

RED

 2-3 times/week  Try out recipes where the pulses (beans and lentils are included with the meat  Serving size (cooked weight): High risk women: 100-150g, men: 150-200g  <3x/week; o Moderate risk: 100-250g 3-5x/week

EAT MORE OF EAT LESS OF

Very lean red meat and venison (). Moderate intake of lean , lamb, pork, steak, mince, ham. Extra lean mince /kidneys: no more than once/fortnight.

AVOID: visible fat on meat (including crackling), belly pork, streaky , oxtail, salami, pate, pork pies, , , polony and other processed cold / luncheon loaves, fried meats.

POULTRY

 Remove the skin BEFORE .  3-5x/week  Serving size: 100-150g cooked

EAT MORE OF EAT LESS OF

Mixed light and dark poultry meat (skinned) Duck, goose, poultry skin.

Mainly and turkey.

FISH

 1-2 servings weekly  Serving size: 200-400g  Low fat cooking methods

EAT MORE OF EAT LESS OF

All white , eg hake and sole. Moderate use of fish fried in suitable oil (canola/olive): oil should not be heated to smoke Oily fish, eg herring, mackerel, , sardines, point or re-used: once/fortnight (avoid if on a weight- kipper, snoek, pilchards, . reducing ).

Mussels, oyster, clams. AVOID: caviar; fried especially deep- and .

EGGS

 Low fat cooking methods: boil / poach / scramble / fry in cooking spray

EAT MORE OF EAT LESS OF

Egg whites: free to use. (14) AVOID: fried eggs, eggs cooked in cream.

Eggs: up to 3 eggs/week including those in cooking and baking.

FATS AND

 All fats should be limited to no more than the daily amount: 3-5teaspoons/day  1-1 ½ teaspoon/serving

EAT MORE OF EAT LESS OF

Moderate use of: MUFA or PUFA table Butter, ghee, hard brick margarine, cooking fat, lard, spreads/margarines; Mono- or polyunsaturated oils coconut, mayonnaise, all fried food, high fat cakes, eg olive, canola, , , avocado, hydrogenated vegetable oils and margarines. sunflower, corn, safflower, wheatgerm, grapeseed, sesame; oils: walnut, hazelnut, almond.

Use avocado as a spread instead of margarine.

20-25g /day (=4-5tsp/day)sterol/stanol spreads will help reduce cholesterol.

Non-stick cooking spray

NUTS

 If not overweight OR if overweight but able to substitute nuts for other fats, a regular intake can be beneficial  Use plain, unsalted nuts, not roasted in other fats  For those at high risk of CVD: use 30g/day 5-7 times/week  If not at very high risk: use at least 3 times/week if at all possible.

EAT MORE OF EAT LESS OF

Almonds, brazil nuts (max 3-5/day), pine nuts, Coconut. cashews, hazelnuts, macadamias, pistachios, , pecans, walnuts. Salted nuts, nuts cooked in other fats/oils (14)

Sunflower , seeds, linseed/flaxseed, sesame seeds, tahini.

FOODS HIGH IN SUGAR, SWEETS, AND SPREADS

 If on a weight-reduction diet, use sugar-free sweeteners  Limit to 1-3 servings/day or less: 1 serving = teaspoon jam//syrup/sugar OR 1 sweet  NB: if are raised OR if following a weight-reduction diet, avoid all and refined . Use artificial sweeteners in this case.

EAT MORE OF EAT LESS OF

Artificial sweeteners (max 6-8/day) Cakes, biscuits, doughnuts, , syrup, cold , drinks, sweets, , coconut Low Cal and “Lite” cold drinks/diet squashes bars.

SNACKS / SALTY FOODS

 Avoid high foods and

EAT MORE OF EAT LESS OF

If using any added salt, use iodized salt. Salt-coated snacks, highly salted salted savoury snacks or potato crisps. Limit high-salt foods to one serving/week: Stock cubes, stock powder, mix, yeast spreads, 30g serving lean ham, pastrami , Worcestershire sauce. 20-30g cheese (limit under Dairy foods) 50g canned or smoked salmon or tuna 30g other smoked fish/sardines 1 Tbs meat and fish pastes 1tsp pate

SPREADS / DRESSINGS / SAUCES /

 Avoid high salt sauces and dressings  Only choose from the “Eat More Of” list if on a weight-reducing diet.

EAT MORE OF EAT LESS OF

Herbs, spices, mustard, pepper, , low-fat Use in moderation: low- salad dressing or low- dressings, eg or low-fat yoghurt. calorie mayonnaise, bottled sauces, French dressing.

Low fat vegetable-based sauces. AVOID: standard salad cream, mayonnaise, cream, or cream cheese dressings.

DRINKS

 Drink at least 6-8 glasses / day

DRINK MORE OF DRINK LESS OF

Tea, coffee, water, sugar-free soft drinks, Limit sweet soft drinks to 1 glass/day or less. unsweetened fruit juice. Avoid high calorie drinks between meals. Clear , homemade vegetable soup. Moderate intake of: sweet soft drinks, low fat malted drinks, low fat drinking ; meat , packet soups (avoid of on a low-salt diet)

AVOID: coffee or hot chocolate made with cream, full-fat malted milk drinks, drinking chocolate.

ALCOHOL

 Where there are raised triglyceride levels, alcohol must be avoided  There is no clear evidence that red wine is more beneficial in cholesterol-lowering than any other alcoholic beverage.  Alcohol intake poses MANY health hazards

EAT MORE OF EAT LESS OF

Light beer or light wine occasionally (have a Spritzer) All alcoholic beverages

If pregnant: avoid all alcohol.

HEART-SMART IDEAS

Meal Non-Vegetarian Vegetarian

Breakfast 250ml Soya Porridge / Oats 250ml Soya Life Porridge / Oats porridge + 2 scoops Soya Life porridge / High Fibre cereal (alternative: Cholesterol-lowering porridge + Soya life milk / skim milk Smoothie) + Soya life milk / skim milk (optional: add in 1Tbs seed mix) (optional: add in 1Tbs seed mix) OR OR 2 slices low GI bread () 2 slices low GI bread (toast) + hummus / avocado / peanut + 1 boiled / poached egg / cottage butter cheese and avocado / sardines PLUS: 1 fresh Fruit PLUS: 1 fresh Fruit Mid-morning 1 fresh fruit 1 fresh fruit

Lunch 2 slices low GI bread 2 slices low GI bread + low fat filling (low fat cheese / + low fat filling (hummus / egg / lean chicken / tuna mayo / lean cottage cheese / soya patty) cold meat / hummus) OR + salad (incl. 3- salad) / soup Leftovers from previous night’s OR dinner Leftovers from previous night’s OR dinner Soya Life Instant Meal OR replacement Drink: 250ml Soya Life Instant Drink: 250ml Mid-afternoon snack 1 Fresh fruit 1 Fresh fruit

Supper ½ -1 cup cooked rice / pasta OR 3 ½ -1 cup cooked rice / pasta OR 3 baby potatoes baby potatoes + palm-size portion lean meat / + ⅓ cup beans / lentils / chickpeas chicken OR -size portion OR soya strips / patties OR low fat baked fish (add beans or lentils) cheese + 3 x different coloured vegetables + 3 x different coloured vegetables Extra tips Drink 6-8 glasses water/day Limit salt intake

HEART-SMART RECIPE

Cholesterol Lowering Smoothie (low in saturated (bad) fat; rich in cholesterol-lowering soluble fibre)

Blend together in a blender/mixer:

1 cup (250ml) Soya Life Soya Milk (reconstituted) 1 peeled, chopped apple 1 large peeled, chopped carrot ½ cup frozen berries (any kind) 2 scoops (20g) Soya Life porridge 1Tbs (15ml) raw Oat Bran

1 ½ cup