How To Make Your Kitchen Heart Healthy While Following a Low Fat Diet

Giving Your Kitchen a Makeover Is the First Step in Beginning a Low Fat Diet

When following a low-fat diet to lower your cholesterol levels, having healthy foods in your pantry and refrigerator is very important. A good inventory of some of the foods you should have in your kitchen –- as well as some of the foods you should be tossing –- will not only help you to select the right foods to eat for your meal plans –- it will also reduce any temptation to you might have when you are having a weak moment in your diet. This list isn’t comprehensive, but it will give you a good idea of some the items you should keep and, of course, some of the items you should be throwing away. While it might initially hurt to toss your cookie stash, you will soon realize that there are many other, delicious foods that you can eat while following a low cholesterol, low fat diet.

Dairy Products

Although dairy products are an important part of any diet, you need to make sure that you are stocking your refrigerator with the right dairy products. Milk, yogurt, and cheeses are all good sources of calcium and other nutrients, but they can also contain high amounts of saturated fat. By stocking low-fat or no-fat varieties of your favorite dairy products, you’ll minimize the damage that they can have on your cholesterol levels.

Meat

Meat is an important source of protein, but it, too, can be a source of saturated fat. Select leaner meats if you are trying to lower your cholesterol, including:

• turkey
• chicken (especially white meat)
• veal
• lamb
• ”loin” or “round” cuts of pork
• ”loin” or “round” cuts of beef

Although there are many types of meat you can keep around in your kitchen, there are some meats you should toss, including:

• ground beef
• sausages
• canned meats
• organ meats
• beef hot dogs

Fish

Fish is a food that you should definitely keep around in your kitchen. It contains high amounts of omega-3 fatty acids, which are heart healthy and can help to lower your triglycerides. These fish include:

• salmon
• mackerel
• trout
• tuna

While you can obtain these foods fresh, they are also available in packages and cans, making them the perfect snack if you are on the go. Make sure you read the labels, since some of these foods can be packed in salt or in oils –- which are not heart healthy.

Fruits and Vegetables

Fruits and vegetables may appear to be a no-brainer to most, but are largely neglected by some. They contain high amounts of important vitamins, minerals, and fiber –- which is also important in lowering your cholesterol levels. A balanced diet should have anywhere between 2 to 4 servings of fruits and 3 to 5 servings of vegetables -- so you should have many of these delicious foods around.

If you’re worried about not getting around to these foods before they spoil, try stocking your pantry with canned fruits and vegetables, and your refrigerator with frozen varieties. Make sure to check the salt content on some of the canned varieties of vegetables.

Grains

When stocking up on breads and other grains, make sure that they are whole wheat or whole grain varieties. These will contain high amounts of fiber, which can help you to lower your cholesterol levels. These include:

• whole wheat bread
• whole wheat pasta
• oatmeal
• lentils
• whole grain rice
• legumes – black beans, chickpeas, pinto beans
• flaxseed
• whole grain cereals

If you have white bread or cereals that are high in sugar –- toss them. While we often think of a diet high in fat being the source of high cholesterol, a diet high in simple sugars can also affect your cholesterol levels.

Toppings, Dressings, and Other Additives

There are many items that you can stock your kitchen with that can give your food flavor. These include items like:

• spices – all kinds. Some spices – such as turmeric, garlic and capsaicin – may have the ability to lower your cholesterol.
• low fat or fat free salad dressings
• oils – canola, safflower and olive oils are cholesterol-friendly.
• mustard
• soy sauce
• vinegar
• low fat or fat free mayonnaise

While there are many things you can add to your foods on a low fat diet, there are some things you should avoid stocking in your kitchen. They include:

• cream based foods (like chowders, creamed vegetables)
• shortening
• cheese sauce
• creams
• gravy
• butter or margarine – if selected, use the margarine tubs or liquids instead of the sticks. Soft margarine containing polyphenols are also good choices.

  Snacks

  Snacking is probably the most difficult part of any diet. But if you pick healthy foods, eating a healthy snack between meals should not hurt you if you do this only every once in a while. Some foods you should have around in your kitchen to snack on include:
  • low fat pretzels
  • dried fruit
  • sugar free jello
  • whole grain crackers
  • granola
  • nuts – pistachios, peanuts, walnuts, almonds
  • popcorn (use plain or low fat varieties – and throw the buttered varieties away)
  • seeds – sunflower seeds, pumpkin seeds, sesame seeds
  There are some snack foods, however, you should pitch. These foods are high in fat and can raise your cholesterol levels:
  • chips
  • candies
  • pastries
  • cakes
  Sometimes, it can be difficult to determine whether or not a food is OK to consume while on a low cholesterol, low fat diet. So if you are ever in doubt, always check your food labels. If the food has high amounts of saturated fat, trans fat, or states that it is “partially hydrogenated”- it does not belong in your kitchen. Sources:

  Rolfes SR, Whitney E. Understanding Nutrition, 3rd ed 2005.