Cholesterol Books
Low Fat Diet
Prevent Heart Disease
About Triglycerides
Health Magazines
Medicine Books

LOW FAT DIET - FATS AND OILS
Poly and monounsaturated fats help you to lower your blood cholesterol levels. Even though you are using allowed fats, limit your intake because too much can cause weight gain.

One serving of fat contains 45 calories.

FOOD ALLOWED
AMOUNT FOR 
1 SERVING 
FOODS TO AVOID
Special mono or polyunsaturated 
soft margarines
     1 tsp. (5 ml)  Butter, hard margarine
Low calorie margarines      2 tsp. (10 ml) Lard, suet, shortenings, meat and chicken fat 
drippings, side/strip bacon, 
Mayonnaise      1 tsp. (5 ml) Ordinary gravy, cream sauce
Low calorie mayonnaise      2 tsp. (5 ml) .
Fat Free, Cholesterol Free salad dressings or mayo      4 tbsp (60 ml) Salad dressings made with cream, sour cream 
or cheese
Nuts (e.g. walnuts, pecans, almonds, chestnuts, plain and dry roasted peanuts)      1 tbsp (15 ml) Cashews, macadamias, pistachios, coconut
Seeds (e.g. unsalted pumpkin and sunflower or sesame)      1 tbsp (15 ml) .
Oils (e.g. canola, olive oil, sunflower or corn)      1 tsp. (5 ml) Palm and coconut oil
Olives  10 small or 1 tbsp (15 ml) .
Cholesterol Free Coffee 
Rich, Liquid Coffeemate
     2 tbsp (30 ml) Dairy creamers, imitation cream products

READ LABELS!

On soft margarines, canola, sunflower, safflower, corn, or soybean oil will be the first ingredient.
Always choose a soft, spreadable margarine sold in a tub NOT the stick or brick type of margarine.
Quality margarines are labeled with "Nutrition Information" for an 8 gram serving. If a margarine is not labeled, don't buy it. Choose margarine based on its content of unsaturated fat. Look on the label under nutrition information.

Add up the grams of polyunsaturates and monounsaturates. If the total is 6 grams or more for an 8.0 gram (2 tsp.) serving, then it is a good choice for a regular margarine. A light margarine would contain 3.0 grams or more in a 2 tsp. or 10 ml serving.

EXAMPLE: 
TOTAL FAT          8.0 GRAMS
POLY (good)        3.2 GRAMS
MONO (good)       3.3 GRAMS


Determine product acceptability IFthe total fat content is NOT 8.0 grams. 

EXAMPLE: POLY + MONO  X 100% is equal or greater than 75%
                      Total Fat


Our pages are created to provide medically accurate information that is intended to complement, not replace or substitute in any way the services of your physician. Any application of the recommendations set forth in the following pages is at the reader's discretion and sole risk. Before undergoing medical treatment, you should consult with your doctor, who can best assess your individual needs, symptoms and treatment. 
BROWSE RELATED PAGES:
MEAT AND MEATLESS ALTERNATIVES
COOKING METHODS FOR MEAT AND MEATLESS ALTERNATIVES
MILK PRODUCTS
FRUITS AND VEGETABLES
BREAD AND CEREAL FOODS
SUGAR AND SWEETS
ALCOHOL
RECIPE SUBSTITUTIONS
EATING WELL
ABOUT FATS
FAT FACTS
FAT SCOREBOARD
ANTIOXIDANTS
FOOD GUIDE
CHOLESTEROL CONTENT OF COMMONLY USED FOODS
NOW YOU ARE COOKING
DIET AND EATING OUT
VISIT OUR COOKING PAGES
TRY SOME RECIPES FROM COOKING CHOICE