Low Cholesterol Diet Plan

I have been prescribed a Low Cholesterol diet– Can I still receive meals from Meals On Wheels Inc. of Tarrant County? YES!

Meals on Wheels Recommended Meal Plan
Regular Diet with the beverage choice of one of the following Skim Milk, Low fat Milk, or Calcium/Vitamin D Orange Juice

Diet Implications:

What is the purpose of a low cholesterol diet?
To prevent build up of cholesterol and forming deposits in the arteries that causes a person to have a stroke or heart attack.

What does the diet consist of?
A low cholesterol diet consists of lowering the in- take of certain fats. The total dietary cholesterol intake should not exceed 25% to 35% of the regular diet and most of the fats should consist of the “good” fats, such as polyunsaturated and monoun-saturated fats. This also includes omega-3-fatty-acids, which can be found in fish. To help lower the “bad” LDL cholesterol it is recommended to stay away from saturated fats and trans fats. It is also important to give the body plenty of fruits and vegetables to maintain a healthy lifestyle.

What are the nutritional recommendations of a low cholesterol diet?
Some experts say a person with high cholesterol needs to limit the total fat intake and eat more omega-3-fatty-acids, soluble fiber, healthy fats, and consume more plant sterols. It’s recommended that a person with high cholesterol eats at least 2 grams of plant sterols a day. Plant sterols are substances that occur naturally in small amounts of grains, vegetables, fruits, and whole grains. When a person is on a low cholesterol diet, about 5 to 10 grams of soluble fiber per day is needed. Whole grain bread, oats, and oatmeal are some examples of soluble fiber. About a handful of nuts per day are beneficial to the body. Also, it is important to have two 4 ounce servings of fish per week because it provides omega-3-fatty-acids that will lower cholesterol. The recommended daily intake of total cholesterol should be less than 200 mg for a low cholesterol diet. The LDL cholesterol should not exceed 100 mg and the “good” HDL cholesterol should be more than 60 mg.

How does this relate to the nutrients of the Meals On Wheels program?
Meals On Wheels provides adequate nutrition to maintain a healthy lifestyle. The breakfast and noon meals provided contain 1/3 of the recommended amounts of nutrients as guided by the RDA/DRI standards (Recommended Dietary Allowances/ Dietary Reference Intakes). Meals On Wheels provides noon and dinner meals with low fat intake, as well as no concentrated sweets, which will help lower cholesterol levels. Meals On Wheels provides adequate amount of nutrients that meet the guidelines for a low cholesterol diet.

Aside from my Meals On Wheels food, what other foods can I consume for snacks and my third meal of the day?

Tips for lowering cholesterol:

  • Eat fruits, vegetables, whole grains, and legumes
  • Get plenty of regular physical activity
  • Limit total fat grams
  • Eat fish and vegetable sources which contains omega-3-fatty-acids
  • Reduce salt intake to maintain blood pressure
  • Practice moderation and eat a variety of foods
  • Stay away from saturated fats and trans fats, such as ice cream, doughnuts, and French fries

Foods to enjoy:

  • Almonds
  • Avocados
  • Salmon
  • Tuna
  • Oats/oatmeal
  • Bananas
  • Whole wheat pasta
  • Brown rice
  • Whole grain bread
  • Walnuts