SENSIBLE CHOLESTEROL
RECOMMENDATIONS
An unequivocal answer to whether lowering cholesterol levels
will reduce heart attacks will require long-term studies involving large
numbers of people. But there is enough evidence at hand to make it seem wise,
many authorities agree, to encourage changes in the typical American diet,
which tends to include excessive amounts of cholesterol and fats. Desirable
changes have been recommended by the American Heart Association.
Where the average daily diet in the United States contains
about 600 milligrams of cholesterol, the Heart Association recommends that this
be cut to less than 300, also called for: a decrease in intake of saturated
fats and an increase in intake of polyunsaturated.
This, the Association is
convinced, will lower abnormal concentrations of cholesterol in most people.
The ideal quantity of fat needed in the diet is not known, but an intake of
less than 40 percent of calories from fat is considered desirable. And of this
total, polyunsaturated fats probably should make up twice the quantity of
saturated fats. To follow these recommendations, you may have to change some
eating habits but you will not have to give up all your favorite dishes.
To
control cholesterol intake, you will need to eat no more than three egg yolks a
week, including eggs used in cooking. You will also need to limit your use of
shellfish and organ meats. To control the amounts and types of fats:
1. Use fish, chicken, turkey, and veal in most meals for the
week. Limit beef, lamb, pork, and ham to five moderate-sized portions a week.
2. Choose lean cuts of meat; trim any visible fat; and
discard any fat that cooks out of meat.
3. Avoid deep-fat frying. Instead, use cooking methods that
help to remove fats: baking, broiling, boiling, roasting, and stewing.
4. Restrict use of fatty "luncheon" and
"variety" meats such as sausages and salami.
5. Instead of butter and
other cooking fats that are solid or completely hydrogenated, use liquid
vegetable oils and margarine that are rich in polyunsaturated fats.
6. Instead
of whole milk and cheeses made from whole milk and cream, use skimmed milk and
skimmed milk cheeses.
