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This diet is designed to help lower elevated blood levels of total cholesterol and LDL cholesterol. It is extremely low in total fat and very low in saturated fat and cholesterol.

Saturated fat has the greatest tendency of any dietary component to raise blood cholesterol levels. Recommended dietary amounts in this plan are based on a goal daily intake of approximately 2000 calories for an average adult.

- Choose very lean meats, fish, and white meat poultry. Limit total intake to 2 (3 oz) portions per day. A 3 oz portion is about the size of a deck of cards.

- Choose nonfat diary products, including skim (0% fat) milk.

- Aim for 2 standard servings of nonfat dairy products, with an 8 oz glass of skim milk counting as one serving.

- Use egg substitute or egg whites (no whole eggs) in baking or cooking.

- Use no more than 4 tsp of canola or olive oil in cooking or on salads.

- The majority of calories should come from complex carbohydrates such as bread, cereals, pasta, rice, and potatoes. Aim for 12 slices or 1/2 cup servings per day.

- 6 (1/2 cup) servings of vegetables each day.

- 4 servings of fruit each day.

- Choose fruit for dessert or choose low-fat (< or = 2% but preferably 1%) or fat-free desserts.

- Limit alcohol to less than 2 drinks per day.

1- Day Example of Diet

Breakfast:

1 1/2 cup Wheatieswith 3/4 cup nonfat milk

1/2 grapefruit

1 slice whole-wheat toast, plain

1 cup coffee or tea with nonfat milk, if desired

Snack:

1 English muffin, toastedwith 1 tbsp fat-free cream cheese

Lunch

1 turkey sandwich:

3 oz turkey breast

1 tbsp reduced-fat mayonaise1 leaf lettuce

2 slices tomato

1 slice onion

2 slices sourdough bread

Salad:

1 cup greens

1/2 cup tomato wedges, carrot slices

1 tbsp salad dressing made with olive oil

1 large banana

1 glass nonfat milk

Snack:

3 cups air-popped popcorn

Dinner:

3 oz halibut, broiled, with 1/2 cup tomato salsa

1 1/2 cups rice, steamed with 1 tsp canola oil or canola oil margarine

1/2 cup green beans, steamed

1/2 cup carrots, steamed

1 dinner roll with 1 tsp high-monosaturated-fat margarine

Grapes for dessert

THE CARBOHYDRATE STORY

Carbohydrates can by classified as either simple or complex.

Simple carbohydrates are commonly referred to as sugars. As molecules, the simple carbohydrates have one to two sugar units linked together, and foods that are high in sugars usually taste sweet. Examples of foods that are high in sugars are sodas, candy, and most desserts.

The complex carbohydrates, which are commonly referred to as starches, are considered complex because they have hundreds to thousands of sugar units linked together. Foods that are high in complex carbohydrates do not taste particularly sweet. Examples of foods high in starch are breads, potatoes, and rice.

People often mistakenly equate complex carbohydrates with whole grains, which are only one type of complex carbohydrate. A carbohydrate can be complex even though it may not be a whole grain. White bread, for example, contains the same amount of complex carbohydrate as whole-wheat bread. Whole-wheat bread is a better choice, however, since it also contains fiber and more vitamins and minerals than white bread.

Carbohydrates in Foods

Foods High in Simple Carbohydrates

Cereals, sweetened

Cookies and cakes, including fat-free varieties

Creamers, fat-free nondairy

Fruit

Fruit, dried, such as raisins

Honey

Pies

Sodas, regular

Sugar

Syrups and other sweet toppings

Sweet rolls

Tea beverages, sweetened

Yogurt, flavored and frozen, except for sugar-free varieties

Foods High in Complex Carbohydrates

Breads, rolls

Cereals, unsweetened

Crackers, low-fat

Legumes

Pasta

Potatoes

Rice