Articles
Cut Out the Cholesterol in Your Trolley
Understanding cholesterol and knowing how to shop wisely can be difficult as many food labels are confusing and contradictory. Since saturated fat increases cholesterol, limiting the saturated fat in your diet will help to decrease cholesterol and prevent heart disease. So what foods contain large amounts of saturated fat and cholesterol, and how can you make better choices in the supermarket?
MARGARINES
There is a wide range of margarines on the supermarket shelf. Making a decision on which one to put in your shopping basket is difficult. When choosing a margarine spread, take a look at the types of fats it contains. These may be advertised on the packaging, or in the ingredients list.
It is always best to avoid margarines and spreads containing both saturated and trans fatty acids. Trans fatty acids are mostly found in hydrogenated margarines and commercial products containing these margarines, such as biscuits and cakes. They behave like saturated fats in the body, and lead to increased cholesterol.
Choose a margarine that contains mono or polyunsaturated fats. This is generally advertised on the margarine packaging. There are a variety of these margarines on the market. Despite these margarines being a better choice, it is wise to be sparing with margarine and margarine type spreads, especially if you are trying to lose weight, as they contain a lot of empty kilojoules. Use small amounts of monounsaturated or polyunsaturated oils in instead of margarines when dressing salads, making vegetable dishes and when cooking meats.
What About The New Plant Sterol Margarines?
The plant sterols found in new margarines such as Flora Pro Active and Logical Spread can reduce the amount of cholesterol absorbed by the body. These spreads are beneficial if you have high cholesterol and would like to continue using margarine type spreads. However, it is important to note that you need to use approximately 25g per day, 5-6 teaspoons, to get a reduction in cholesterol of 10%. Many people with high cholesterol are also battling with their weight and adding this amount of margarine to the diet will only lead to increased kilojoule intake, and therefore weight gain. For the individual who is an ideal or a lower weight, these margarines can be of great benefit. Another negative about these margarines is that they are very expensive compared to mono and polyunsaturated margarines.
Dairy Products
All full fat dairy products will contain saturated fats, and therefore contribute to increasing cholesterol. This does not mean we should cut them out completely, as dairy foods provide a very important source of calcium, and we should consume approximately 3 serves of dairy foods each day. Making healthier choices in the dairy foods section is very important. Choose reduced fat, or non fat milks, yoghurts and cheeses to reduce saturated fat intake, while continuing to get the other great benefits of dairy foods. Use low fat dairy products in cooking, baking, tea, coffee and general use.
As with margarines, plant sterols are now being added to some dairy products. Pura Heart Active milk and yoghurt contain plant sterols with cholesterol lowering properties. These products can be used in place of plant sterol margarines for those who would like to cut out spreads altogether.
Oils
As oils are fats, it is important to choose a healthier oil option when shopping. Avoid oils that are predominantly saturated fat, such as vegetable oil, palm oil and coconut oil. Choose those with a higher percentage of mono and polyunsaturated fats, such as olive oil, canola oil and grape seed oil. Remember, oils are fats and contain a large amount of kilojoules, so use them sparingly at all times.
Meat Products
All meat products will contain some type of fat, but by making smart choices when shopping, you can reduce the amount of saturated fats you and your family are eating.
When buying red meat, look for the leanest cuts. The less white streaks in the meat, the leaner it is. If the meat has a thick layer of fat attached, remove it prior to cooking. Chicken is a relatively lean meat. To remove as much fat as possible, buy skinless pieces and choose the lean breast meat over other cuts. Fish is generally low in total fat, and very low in saturated fat. Fish that have a high fat content, such as salmon, are generally high in unsaturated fats such as omega 3. Fish is a great addition to any diet, and can help reduce cholesterol when it takes the place of other higher fat meat cuts.
Look for the Heart Foundation Tick Program.
The heart tick present on many products indicates that The Heart Foundation has approved that product as meeting their established criteria for that group of foods. They are generally lower in saturated fats, trans fatty acids and sodium. There are products on the market without a tick that may be just as good. If you have a favorite product that does not contain the heart foundation tick you can use the nutrition information panel to compare it to one that does. Compare the two products using the per 100g column on the nutrition information panel. Compare total and saturated fat, trans fatty acids (if there is any) and sodium.
Eating the low fat healthy heart way is enjoyable and nutritious.
As well as using suitable margarines sparingly, try and cook in a low fat way, choosing low fat cooking methods and low fat products. Keep the saturated fat as low as possible. Food can still be very enjoyable while supporting a healthier life style.
Try these low fat alternatives to reduce the fat in your diet.
Full cream milk = Non fat milk or soy milk enriched with calcium
Full cream evaporated milk = Low fat Evaporated milk (1.6%) will not whip
Yoghurt = Low fat yoghurt or diet yoghurt
Cream = Low fat evaporated milk (4% fat)- chill and whip or whip ricotta with a little gelatine and icing sugar.
Sour cream = Low fat yoghurt, cottage cheese & low fat milk with a little lemon juice or continental quark thinned with a little low fat yoghurt
Coconut cream = Low fat evaporated milk or yoghurt with coconut essence or coconut flavoured low fat evaporated milk
Cream cheese = Ricotta, cottage cheese or continental quark (less than 10% fat) or 5% fat cream cheese
Regular Cheese = Less than 10% fat cheese
Eggs = Low cholesterol egg substitute or 2 egg whites to 1 yolk
Butter or table margarine = Mono/polyunsaturated margarine
Vegetable oil or lard = Mono/polyunsaturated oil- canola, olive, grape seed
Stir-fries = Stir fry in concentrated stock
Browning onion and garlic = 1/2 teaspoon oil with 1 tablespoon water
Cooked Chicken = Remove chicken skin, breast preferred
Fatty Meats = Lean meat, remove all fat
Streaky bacon= Middles eye rasher or turkey bacon
Fried food = Grill or microwave food
Luncheon meat = 97% fat free ham or low fat turkey products
Tuna or salmon in oil = Tuna or salmon in brine or spring water
Cakes, biscuits and slices, commercial varieties = Homemade or low fat commercial varieties
Puff and regular pastry = Filo pastry and spray with oil
Salad dressing = No oil or homemade salad dressings with suitable ingredients
Cakes and Biscuits = Prepare muffins and quick breads using unsaturated oil, honey or juice instead of butter and sugar.
Reduce fat in biscuits allowing 2 tabsp per cup.
Recipes
Chocolate Almond Wafers : A low fat easy biscuit that is ideal with coffee.
Added to site on : Tuesday, 7 December 2010