 Season vegetable with herbs and spices instead of fatty <100 mg/dl Optimal GENTRI DOCTORS MEDICAL CENTER

GENTRI DOCTORS MEDICAL CENTER INC.

100 – 129 mg/dl Near/Above Optimal Metropolis Green Manggahan,
causes, butter or margarine.
160 – 189 mg/dl Borderline High Governor’s Drive, General Trias, Cavite
 Try flavored vinegars, lemon juice or calamansi juice on
≥190 mg/dl Very high
salad; or use smaller serving of oil-based or low fat DIETARY DEPARTMENT
HDL Cholesterol
salad dressing. < 40 mg/dl Low
 Use vegetable oil in place of solid shortening, >60 mg/dl High Name: __________________ Date:_________________
margarine and butter whenever possible. Room no: ________________ Age: __________
 Try whole grain flours to enhance GENERAL RULE:
flavors of baked goods.
 Replace whole milk with low-fat or 1. Read food label. Look for the amount of saturated
Fat & Cholesterol
skim milk in pudding, soup and bake.
 Substitute plain fat cottage cheese
fats and cholesterol. Controlled Diet
2. Think “healthy” when
for sour cream/mayonnaise. Cholesterol is the most abundant sterol in animal
eating out. Eat at
 Choose lean cuts of meat and trim being made the liver. Pure Cholesterol is an
restaurants that offer odorless, white, waxy, powdery substance. We also
fat from meat before and/or after cooking. Remove
skin from poultry before or after cooking.
low-fat choices. get cholesterol from food we eat including meat,
3. Control your weight. internal organs ( liver kidney, etc.), dairy products,
 Roast, bake, broil or simmer meat, poultry & fish
4. Exercise regularly. poultry and egg yolks ( it’s no in the white)
rather than fry.
Exercise helps control Cholesterol makes bile acid, which allows us to
 Cook meat or poultry on a rack stick pan for cooking so
digest fats, and to make cell walls many hormones,
added fat is unnecessary. weight. Exercise at least 20-30 minutes, 3-4 times a
and vitamin D.
 Chill meat or poultry broth until fat becomes solid. week, Walking is the best exercise.
Spoon off and throw away the fat before reheating. 5. Don’t smoke. If you smoke, now’s the time to cut Too much cholesterol can cause serious health
 Limit egg yolk to one per serving when making down or quit. problem – high level of cholesterol in the blood, it
scrambled eggs. Use additional egg whites for larger can lead to atherosclerosis (narrowed or blocked
servings. arteries), heart attack and stroke.
 To lower cholesterol, try substituting egg whites in Feel to free to reach us for any concern or question
recipes calling or whole eggs. Use two egg whites in about your diet. We always want to give your our time Triglycerides travel with cholesterol too. These are
place of whole egg in muffins, cookies and puddings. because we value your health. We wish for your fast fatty molecules formed in the liver and fat tissue. It
NORMAL PHYSIOLOGICAL VALUE recovery. For inquiries, you can call Tel. No. 416-2222 local 172, and may play a part in hardening and blocking the
ask for the Dietitian on Duty. arteries.
TOTAL CHOLESTEROL
<200 mg/dl Desirable
200 – 239 mg/dl Borderline High
≥ 240 mg/dl High

Triglycerides Recommended Daily Intake of Cholesterol

NUTRITIONIST- DIETITIAN
<150 mg/dl Desirable from food less than 300 milligrams
150- 199 mg/dl Borderline High
200 – 249 mg/dl High
≥ 500 mg/dl Very High
LDL Cholesterol
 Harmful Fats…
Saturated Fats – These fats raise cholesterol
levels and causes plaque to build up in arteries. Saturated fats
include:
 All fats from meat and poultry
 Whole milk
 Cheese
 Butter
 Coconut oil – the only vegetable oil
that has medium chain triglycerides. It has a
very low tendency to be deposited in adipose and
other tissues.
Hydrogenated Fats (Trans Fats) It is produced by
the process of “Hydrogenation” where liquid vegetable oil is
converted into solid fat. Like saturated fats, trans fats can
raise the blood level of LDL cholesterol. Avoid hydrogenated
fats, often found in prepared food such as:
o Baked goods like cakes, cookies
o Some cereals ( check the food label)
o Non-dairy creamer
o Ice cream
o Some vegetable shortening
Helpful Fats. . .
Polyunsaturated Fats – These fats may help lower
total cholesterol levels. Use them in small amount instead of
saturated fats. Foods high in polyunsaturated fats include:
o Sunflower, sesame and corn oils
o Fatty fish such as tuna, salmon and mackerel
Monounsaturated Fats - these fats may help
reduce LDL or “bad” cholesterol and raise the HDL “good”
cholesterol. Use them instead of saturated fats:
o Peanuts, peanut butter and peanut butter oil,
cashews, pili nuts
o Olive & olive oil, Canola oil, almond oil
o Avocados
Dietary Changes:
Making some changes in your diet can control
cholesterol.
Red Meats Fruits and Vegetables
Ѻ Eat lean cut only. Trim off excess fats Ѻ These have little fat and no cholesterol
Ѻ Eat smaller portion 2-3 oz. Ѻ A good source of fiber and nutrients.
Ѻ Avoid organ meat (liver, intestine, Ѻ Snack on fresh fruits & vegetables stick rather
kidney, etc.) these are high in than chips or cookies
cholesterol
Ѻ Avoid processed meat such as bacon,
bologna, hotdogs, salami, luncheon No cholesterol Mayonnaise (yield: 1½ cup)
meats. Ingredients
¼ cup flour
Fish and seafoods 1 tsp salt
Ѻ Make it a regular part of your diet 1 tsp dry mustard
Ѻ Have no more than one serving of headless shrimp per 1 tbsp sugar
week ¼ cup water
Ѻ Choose fish that is high in omega 3-fatty acid. (an oil 1/3
cup vinegar
that may help against heart disease) such as salmon,
4 pcs egg white
tuna and mackerel
1 cup olive oil
Poultry 2-6 drops of yellow food coloring
Ѻ Buy only lean cuts./ choose white meat such as “pitso”
over dark meats. Remove all skin and fatty portion Procedure:
before cooking 1. In a double boiler, make a paste with flour, salt,
Ѻ Avoid processed poultry products such as bologna and mustard, sugar.
hotdogs made from chicken or turkey 2. Stir constantly while adding water and vinegar,
Ѻ Avoid self-basting or ready stuffed birds boiling at least 1 min. Remove from heat and cool it
Eggs slightly.
Ѻ Have no more than 1-2egg yolk 3. Beat egg whites with a rotary beater, wire whip or
per week. electric mixer. Continue beating eggwhites as the
cooked mixture is being added ( cooked paste should
Dairy be cool enough for egg white not to curdle.).
Ѻ Drink skim or low fat milk rather than whole milk 4. Add oil gradually, beating after each addition to
Ѻ Limit hard cheese ( like cheddar); use low-fat cottage make sure oil is blend well
cheese made with skim milk
Ѻ Try frozen low fat yogurt,
A Baker’s dozen
frozen juice popsicles or sherbet
instead of ice cream Food Preparation tip to reduce Total Fat,
Bread/ cereals Saturated Fatty Acid, and Cholesterol
 Steam, boil or microwave vegetable rather than fry;
Ѻ Eat mix of whole grains for or for change, sauté in just a small amount of
nutrient and fiber. vegetable oil.
Ѻ Choose whole grain breads instead of refined or
enriched breads.
Ѻ Avoid baked products like doughnuts, cakes &
pastries. Avoid cereals made with saturated
fats.