This nutritional information is general in nature and is not intended to be medical advice for anyone
using this information or to replace the advice of a primary physician or other medical professionals.
using this information or to replace the advice of a primary physician or other medical professionals.
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HIGH CHOLESTEROL
HIGH CHOLESTEROL
Healthy Eating -Shopping -Pantry
Simple Home Meal Options
Portion Control
Healthful Beverage Choices
Reliable Books and Online Resources
Simple Home Meal Options
Portion Control
Healthful Beverage Choices
Reliable Books and Online Resources
Meal Planning Tips
Eat a low saturated fat breakfast, lunch, dinner every day
Prepare meals at home often
Concentrate on natural foods with the majority of vegetable
origin
Snack on simple fruits and vegetables, whole grains, nuts
Choose ‘good fats’ such as olive oil, corn oil, canola oil,
avocado, nuts and fatty fish such as tuna, salmon and bluefish
Consume portions to fit your healthy body weight
Eat a low saturated fat breakfast, lunch, dinner every day
Prepare meals at home often
Concentrate on natural foods with the majority of vegetable
origin
Snack on simple fruits and vegetables, whole grains, nuts
Choose ‘good fats’ such as olive oil, corn oil, canola oil,
avocado, nuts and fatty fish such as tuna, salmon and bluefish
Consume portions to fit your healthy body weight
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Health Issues: High Cholesterol
Super Simple Menus - Mix and match these for any meal.
Oatmeal + nonfat milk + walnuts (2 tablespoons) + hard boiled egg (1) + water/black coffee/tea
Tuna fish on raw spinach greens + whole grain bread + nonfat fruited yogurt + water/black coffee/tea
Grilled chicken breast sandwich with mustard + baked chips (15) + fresh pear + iced tea (1 teaspoon sugar or
less)
Grilled salmon + green beans + quick brown rice + orange + water/black coffee/tea
Lettuce, tomato, avocado, mustard sandwich on whole wheat + coleslaw (oil-vinegar dressing) + fruit salad +
water/black coffee/tea
Omelet + baked sweet potato (small) + seedless grapes or melon + nonfat milk or nonfat fruited yogurt +
water/black coffee/tea
Best Food Choices
Whole grains, nonfat milk, nonfat yogurt, tofu, nuts (small amount), olive oil, corn oil, canola oil, avocado (small
amount), shellfish, all fish, skinless chicken and turkey, brown rice, sweet potato (small), simple fruits and
vegetables, water, fruit juice, club soda, coffee or tea
Foods to eat only occasionally in very small amount, or to avoid
Fatty meats such as bacon, ham, sausage, giblets, liver, beef steaks with visible marbled fat, gravy, butter, rich
cream sauces, whole milk, 2% milk, cream, sour cream, rich bakery goods, ice cream, whipped cream
Oatmeal + nonfat milk + walnuts (2 tablespoons) + hard boiled egg (1) + water/black coffee/tea
Tuna fish on raw spinach greens + whole grain bread + nonfat fruited yogurt + water/black coffee/tea
Grilled chicken breast sandwich with mustard + baked chips (15) + fresh pear + iced tea (1 teaspoon sugar or
less)
Grilled salmon + green beans + quick brown rice + orange + water/black coffee/tea
Lettuce, tomato, avocado, mustard sandwich on whole wheat + coleslaw (oil-vinegar dressing) + fruit salad +
water/black coffee/tea
Omelet + baked sweet potato (small) + seedless grapes or melon + nonfat milk or nonfat fruited yogurt +
water/black coffee/tea
Best Food Choices
Whole grains, nonfat milk, nonfat yogurt, tofu, nuts (small amount), olive oil, corn oil, canola oil, avocado (small
amount), shellfish, all fish, skinless chicken and turkey, brown rice, sweet potato (small), simple fruits and
vegetables, water, fruit juice, club soda, coffee or tea
Foods to eat only occasionally in very small amount, or to avoid
Fatty meats such as bacon, ham, sausage, giblets, liver, beef steaks with visible marbled fat, gravy, butter, rich
cream sauces, whole milk, 2% milk, cream, sour cream, rich bakery goods, ice cream, whipped cream
This nutritional information is general in nature and is not intended to be medical
advice for anyone using this information or to replace the advice of a primary
physician or other medical professionals.
advice for anyone using this information or to replace the advice of a primary
physician or other medical professionals.