Focus On...

How to Cook For Someone With High Cholesterol

Experts believe that half of all people in the U.S. have cholesterol levels that are too high. (“Too high” means over 200 mg/dL). The good news is that a "heart-smart" diet can help. It can go a long way toward reducing your cholesterol “numbers.” Or the numbers of someone in your care.

Where do you begin?

Are you in charge of making heart-healthy meals? Healthy meal preparation begins with the ingredients. You don't need to give up taste to prepare and enjoy healthful foods.

The American Heart Association (AHA) recommends the following foods:

• Vegetables and fruits, 5 or more servings per day
• Whole grains from bread, cereal, rice, and pasta, 6 or more servings per day
• Low-fat or fat-free dairy products, 2 or more servings per day
• Poultry without skin, up to 6 ounces per day
• Baked or grilled fish with omega-3 fats, such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, at least twice a week
• Beans and peas
• Unsaturated vegetable oils such as corn, canola, safflower, olive, and soy bean oils

The AHA also suggests that you snack on nuts and seeds in limited amounts.

What should you avoid?

It may take some getting used to. But the person you're cooking for may need to cut down on some foods. These foods include:

• Cream, whole milk, ice cream, butter, egg yolks, and cheese
• Organ meats like liver, sweetbreads, and kidney
• Bologna, sausage, hot dogs, and other high-fat, processed meats
• Fatty, untrimmed meats as well as duck and goose
• Bakery goods made from egg yolks and saturated fat
• Saturated oils like coconut or palm, shortening, partially hydrogenated oils, margarine, and lard
• Fried foods

Make sure to read food labels carefully. Choose wisely. Watch out for:

• Saturated or hydrogenated fats (these can raise cholesterol)
• High levels of sodium (if you have high blood pressure)

You also want to pay close attention to the terms used on labels. What do some of the terms mean? Take a look:

• "Free" — has the least amount of an ingredient (such as fat, sugar, or salt)
• "Very Low" or "Low" — contains a bit more of the ingredient
• "Reduced" or "Less" — contains 25% less of a particular ingredient (compared with the product’s regular version)

How should you cook it?

Cooking healthy, low-fat meals does not have to be hard. In fact, it can be a great chance for you to try new recipes. You can also explore other ways of cooking. Here are some tips:

• Broil or grill meat or fish instead of frying
• Use a rack to drain off fat when you bake, roast, or broil
• Trim fat off meat and remove skin from poultry before cooking
• Brown or sauté foods using a vegetable oil spray
• Use egg whites instead of whole eggs
• Use low-fat cheese instead of the full-fat cheese

How can you learn more?

Ask your loved ones to talk with their doctor about their health. Make sure they ask about the changes they might make in their diet to lower their risk of getting heart disease.

The AHA is a good source of heart-healthy information and recipes. To find your local AHA, call 1-800-242-8721. Or visit www.americanheart.org.

Remember, a healthy diet doesn't have to be tough to swallow. You may find that making the right choices tastes better than you and your loved one ever thought possible. Add in a dose of exercise, and both of you will be on your way to a heart-healthy lifestyle!