Daily Fat Allowance
Those people who like to do their own math can determine their daily fat allowance by using the following formula.
To determine what is 30% of calories, multiply the total day's calories by 0.30. Example: 1800 calories x 0.30 = 540 fat calories allowed for a person eating 1800 calories per day.
To determine how many grams of fat = 540 calories, divide the calories from fat by 9, because each gram of fat = 9 calories. Example: 540 calories from fat ÷ 9 = 60 grams of fat allowed per day.
To determine how many of those 60 grams of fat may be saturated fat in a Step-1 diet, take 1/3 x 60. So, 20 grams of the total fat allowance may be saturated fat. On a Step-2 diet, take 1/4 x 60. Less than 15 grams of the total fat allowance allowed should be saturated fat.
Special Considerations
Limit sugar and alcohol. They provide few nutrients but many calories. Therefore, they contribute to high cholesterol by increasing body weight. An overweight body contains excess fat that is saturated.
Certain habits, such as cigarette smoking and a sedentary life, can increase the risk of heart disease. Cigarette smokers should quit. Regular aerobic exercise (at least 20 to 30 minutes, 3 times a week) can lower cholesterol levels and help to prevent the build-up of cholesterol plaque. It can also reduce stress that may cause high blood pressure, another heart disease risk.
Fish should be eaten often, 3 or more times per week. Research indicates that certain deep-sea fish -- mackerel, salmon, herring, albacore tuna, lake trou -- contain an oil called Omega-3 fatty acid. This oil may help to lower blood cholesterol. Fish oil supplements, however, are not recommended because they add too many calories.
Avoid high sodium content in foods. Some patients with high cholesterol also have high blood pressure. Reducing sodium can help to keep blood pressure within normal limits. Table salt is about ˝ sodium. Sodium is also an ingredient in many commercially processed foods. Common medications such as antacids, laxatives, and cough remedies can contain large amounts of sodium. Read product labels and use products with no more than 300 mg of sodium per serving. Herbs and spices can be used in place of salt to add flavor and variety to meals. Do not use a salt substitute unless the physician has approved it.
Increase complex carbohydrates, (pasta, whole grains, and potatoes) in the diet. Like fats, they are an excellent source of energy without the harmful effects fats can have on the body. But, read labels of commercially prepared baked goods, cookies, and crackers. These products are notorious for using highly saturated fats such as coconut or palm oils and hydrogenated fats.
Eat 20 to 30 grams of dietary fiber every day. Foods such as legumes, oats, barley, brown rice, apples, strawberries, and carrots are good to eat because they contain soluble fiber. Research indicates that soluble fiber helps to lower blood cholesterol levels. Supplements such as psyllium mucilloid (trade names: Konsyl, Metamucil) can lower cholesterol up to 15% when used daily. Oat bran is another soluble fiber that has the same benefit.
Choose meats carefully. Grading of meats (Prime, Choice, or Good) refers to fat content, with Prime grades having the most fat. Marbling refers to the threads of white fat running through a cut of meat -- the greater the marbling, the more fat. Read labels and avoid any meat product with more than 3 grams of fat per ounce.
Eating out can be a challenge. Avoid fast food restaurants; their foods are usually high in fats and sodium. However, many restaurants now understand the need to provide items for clients on fat or cholesterol-restricted diets. Their menus often contain words like "heart healthy" or have items marked with the symbol™. Ask about ingredients and how foods are prepared. Choose foods wisely and ask for smaller portions.
The new nutrition labels on food products give consumers information on fat, saturated fat, cholesterol, sodium, and fiber content. If help is needed interpreting the labels, the physician or registered dietitian should be consulted.
SOURCE: Jackson Gastroenterology