Eating Smarter

Medical and nutrition experts agree that lifestyle changes, including heart-smart eating, is the place to start if you want to lower your blood cholesterol levels. The Montana Cardiovascular Health Program provides the following tips for a heart-smart diet.

How do I eat heart-smart?

Choose nutrient-rich food first. Whole, minimally processed foods with lots of nutrition packed into them are great choices. Enjoy lower-fat or fat-free foods when possible. Naturally lean proteins, like skinless chicken, lean cuts of beef and lower-fat dairy products and dressings fit the bill. Go for high-fiber foods often. Fruits, veggies, seeds, nuts, dried beans and whole grain are good sources of fiber. Many of these foods offer heart-protective vitamins, minerals and phytonutrients. Make lower-sodium foods a habit. Most whole, unprocessed foods have minimal amounts of sodium while fast foods, restaurants meals, and processed foods are often high in sodium.

Do I have to give up my favorite foods to lower my cholesterol?

No. A critical concept in heart-smart eating is smart-sizing your portions. Many food portions in the U.S. today are two to three times the size of a healthy serving. First, start small. Order the small size when eating out or use a slightly smaller plate when eating at home. Share appetizers, entrees or desserts with friends and family when eating out. Enjoy half, save half. Take time savor favorite foods and save half for tomorrow!

Why is it important to eat less fat,

saturated fat, and trans fat?

All fats are very concentrated in calories. Eating less fat and eating fewer calories can help you maintain your weight. Both saturated fat and trans fat tend to raise blood cholesterol levels. They are found in meat, poultry, dairy and processed foods. High-fat, high-sugar diets also tend to raise your triglyceride levels. Healthy fat replacements for saturated fat and trans fat are liquid oils such as olive oil, canola oil and sunflower oil.

Do I have to strictly limit my daily cholesterol intake?

The new research shows adults can eat an egg a day with no effect on their cholesterol. Moderate amounts of liver, shrimp, and lobster are usually fine. If you have questions about eating foods with cholesterol in your diet, ask your medical care provider for a referral to a registered dietitian.

Smart substitutions for Recipes from

the American Heart Association.

When recipe calls for . . . Use this instead …

Whole milk (1 cup) 1 cup fat-free or low-fat milk, plus one tablespoon of liquid vegetable oil

Heavy cream (1 cup) 1 cup evaporated skim milk or 1/2 cup low-fat yogurt and 1/2 cup plain low-fat unsalted cottage cheese

Sour cream Low-fat unsalted cottage cheese plus low-fat or fat-free yogurt; or just use fat-free sour cream

Cream cheese 4 tablespoons soft margarine (low in saturated fat and 0 grams trans fat) blended with 1 cup dry, unsalted low-fat cottage cheese; add a small amount of fat-free milk if needed

Butter (1 tablespoon) 1 tablespoon soft margarine (low in saturated fat and 0 grams trans fat) or 3/4 tablespoon liquid vegetable oil

Egg (1) 2 egg whites; or choose a commercially made, cholesterol-free egg substitute (1/4 cup)

Unsweetened baking chocolate (1 ounce) 3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon vegetable oil or soft margarine; since carob is sweeter than cocoa, reduce the sugar in the recipe by 25%

Healthy Ranch Dressing

1/2 c. buttermilk

1/4 c. reduced-fat mayonnaise

2 Tbsp. white-wine vinegar

1/2 tsp. granulated garlic

1/2 tsp. salt

1/2 tsp. pepper

Mix ingredients together, add fresh or dried herbs for added flavor if desired.