Our food is composed of three groups of substances: carbohydrates (sugars), protides (proteins) and lipids (fats). A healthy diet includes balanced proportions of these three substances. Although lipids play a very important role (they bring vitamin E in particular), they constitute too large a part of the food consumed in our countries. This results in their being deposited in arteries. Foods too rich in fats must be avoided (a cholesterol-lowering diet must not be confused with a calorie-reducing diet intended to lose weight).

A – To be avoided

Foods to avoid :

Snack foods and nuts (almonds, hazelnuts, pistachios, peanuts), butter, sour cream, mayonnaise, pork cold cuts, fatty cheeses, fatty meats (lamb, beef, mutton, pork), eels, French fries, sausage, bacon, egg yolks, fish eggs, cheeses and all dishes based on cheese (pizza, soufflés, cheese cake, etc.), cottage cheese, cream cheese and yogurt made with whole milk, industrial pastries, cream cakes, Viennese pastries, etc.

Cooking methods to avoid :

Cooking with butter, deep frying.

Beverages to avoid :

More than two small glasses of wine per day, aperitives, beer, hard liquor, whole milk.

B – Recommended

Recommended foods :

Green olives, vegetables, rice, potatoes, eggless noodles, bread, lean fish, lean meats (horsemeat, rabbit, chicken, lean ham), cheese and yogurt with 0% milk fat, fruit, etc.

Recommended cooking methods :

In water, steamed, grilled, with oils rich in monounsaturated fatty acids (olive oil, canola oil, peanut oil), oils rich in polyunsaturated fatty acids (corn oil, sunflower oil, soy oil).

Recommended beverages :

Tea, non fat milk, fruit juices, carrot and tomato juices.

Recommended condiments :

Capers, cornichons, mustard, pepper, vinegar, aromatic herbs (sweet basil, cinnamon, chervil, chives, tarragon, vanilla), bulb plants (garlic, shallots, onions), aromatic seeds (cumin), spices (curry, saffron).

It is recommended that you considerably limit those foods that are to be avoided, but you need not completely eliminate them from your diet. Those foods bring essential elements to your body and contribute to the pleasures of eating.

With some imagination, it is possible to prepare tasty, low-cholesterol dishes. Condiments play an important part, of such dishes. Numerous cookbooks have been published about cooking without cholesterol.

WARNING :

In the event you have another related disease (diabetes, hypertension, etc.) for which salt or sugar is contra-indicated, you cannot make use of this advice as is.

If you would like additional information about foods, click here to consult other Internet sites.