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©COPYRIGHT 2001, 2006, 2007, 2008
PRODUCED BY THE DIETITIANS AT TRILLIUM HEALTH CENTRE, MISSISSAUGA, ONTARIO
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The Inside Scoop……
Welcome to the wonderful world of cholesterol ......................3
What changes our cholesterol? ........................................3
Types of fat in our diet ................................................4
Added fats and oils .....................................................5
Milk products ............................................................5
Meats and Alternatives .................................................6
Increase your fibre intake .............................................7
So how can we increase the fibre in our diet? .................7
Grains ....................................................................8
Fruits & Vegetables .....................................................9
Alcohol ...................................................................9
Seasoning without salt ................................................ 10
Space on your Plate ................................................... 11
Heart Healthy Resources ............................................. 12
©COPYRIGHT 2001, 2006, 2007, 2008
PRODUCED BY THE DIETITIANS AT TRILLIUM HEALTH CENTRE, MISSISSAUGA, ONTARIO
3
Welcome to the wonderful world of cholesterol
When your doctor orders your cholesterol to be tested she/he is looking for 4 main
things:
1) Total cholesterol = LDL + HDL + other blood fats. This number does not give much
information. That is why it is important to find out what numbers 2 and 3 are.
2) LDL (low density lipoprotein) – Think “L” for lousy, this is the BAD cholesterol.” High
amounts can cause plaque build up and eventually block your vessels.
3) HDL (High density lipoprotein) – Think “H” for healthy, this is the GOOD cholesterol.
High amounts are good because HDL acts as a garbage truck and gets rid of the BAD
cholesterol from the body.
4) Triglycerides – These are little fats that float around in your blood. When
triglycerides are high they can stick to blockages made in your heart by LDL
cholesterol.
What Changes Our Cholesterol?
Cholesterol Type
LDL Cholesterol
Triglycerides
HDL Cholesterol
Improves by following:
A diet that is…….
 low in saturated fat (see
next page for explanation)
  in soluble fibre (see
fibre section for
explanation)
A diet that is…....
  in refined carbohydrates
  in alcohol
  in cold water fish
 Omega 3 fatty acids
specifically DHA and EPA
(1 gm/day)
 Weight loss
Exercise/weight loss
Smoking Cessation
Worsens by following:
A diet that is…….
  in saturated fat
A diet that is…….
  in sugar
  in alcohol
A diet that is……
  in trans fats
©COPYRIGHT 2001, 2006, 2007, 2008
PRODUCED BY THE DIETITIANS AT TRILLIUM HEALTH CENTRE, MISSISSAUGA, ONTARIO
Did You Know ……..
Eating a heart healthy diet is not only about lowering your total fat intake, but also about choosing the right kinds
of fats. So make the switch from saturated fats to unsaturated fats to help improve your blood cholesterol!
What should I
do
Choose
unsaturated
fats more often
Limit
Type of Fat
What do they do?
Where are they found?
Polyunsaturates
Will lower blood
cholesterol levels
Monounsaturates
Will lower blood
cholesterol levels
Saturates
Raise blood
cholesterol levels
TRANS
FATS***
Raise blood
cholesterol levels &
decrease HDL
 Are found mainly in soft fats such as vegetable oils and
foods that contain these oils like soft-tub margarines.
 Fish, flax seeds, sesame seeds, safflower, sunflower,
corn, and soybean oils are all high in polyunsaturates.
 Are found mostly in avocados, some nuts and soft fats
including olive oil and canola oil, and foods that contain
these oils like soft tub non-hydrogenated margarines.
 Are found mostly in palm kernel oil and firm fats that
come from animal food sources such as meat, lard, butter,
milk, yogurt, and cheese.
 Are found mainly in many processed foods that contain
shortening or partially hydrogenated fats like some but
not all margarines, cookies, crackers, French fries, potato
chips, donuts, and commercial baked goods.
 Is found only in animal food sources such as meat, eggs
butter, yogurt and cheese.
(HYDROGENATED)
Cholesterol
Dietary cholesterol
increases blood
cholesterol but not
as much as
saturated fats do
©COPYRIGHT 2001, 2006, 2007, 2008
PRODUCED BY THE DIETITIANS AT TRILLIUM HEALTH CENTRE, MISSISSAUGA, ONTARIO
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Added Fats & Oils: 1-2 tbsp per day
Healthy Choices
Foods to Enjoy in
Moderation (once a month)
 Vegetable oils – canola, olive, peanut,
safflower, sunflower, corn, soybean
 Non-hydrogenated margarines





 Salad dressings – Make your own with
oil/vinegar/lemon juice/spices

 Light mayonnaise or miracle whip


Palm kernel oils
Animal or vegetable shortening
Butter
Hydrogenated and partiallyhydrogenated margarines
Salad dressings made with cheese,
cream or regular sour cream
Coffee creamer, ½ & ½ cream,
coffee mate, coffee rich
Whipping cream
Regular mayonnaise
Milk Products
Healthy Choices
Foods to Enjoy in
Moderation (once a month)
 Homo milk or 2% milk
Skim or 1% milk
 Condensed milk
Skim milk powder
 Cheeses with more than 20% M.F
Buttermilk
 4% Cottage cheese
Evaporated skim or 1% milk
Calcium enriched Skim or 1% soy milk  Yogurt with more than 2% M.F.
 Regular sour cream
Calcium enriched rice milk
 Regular ice cream
Part skim, skim or light cheese
(20% M.F. or less)
 Low fat cottage cheese
Did you know……?
(1% M.F. or less)
Homo milk has 45% of calories from fat
2% milk has 35% calories from fat
 Nonfat or low fat yogurt. frozen
1% milk has 21% calories from fat
yogurt or ice cream
B.F = Butter Fat
Skim milk has 0 calories from fat.
(1% M.F. or less)
M.F = Milk Fat and
 1% M.F. or less sour cream can be found on







dairy product labels
©COPYRIGHT 2001, 2006, 2007, 2008
PRODUCED BY THE DIETITIANS AT TRILLIUM HEALTH CENTRE, MISSISSAUGA, ONTARIO
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Meats and Alternatives
Healthy Choices
 Lean cuts of meat with fat trimmed:
 Beef/veal – round, sirloin, chuck,
loin, flank, x-lean ground
 Lamb – leg, arm, loin, rib
 Pork – tenderloin, leg, shoulder
 Poultry without skin
 Lean deli meats e.g. lean ham, roast
chicken, roast beef, lean pastrami
 Fish
Good sources of DHA and EPA:
 Mackerel* = 2500 mg/100gm
 Sardines = 2000mg/100gm
 Herring = 1600 mg/100 gm
 Salmon = 1200mg/100 gm
 Lake trout = 500 mg/100 gm
 Low fat soy products (tofu, tofu
cheese)
 Unsalted nuts such as walnuts,
peanuts, almonds, pecans ¼ - ½ cup
per day
 Unsalted seeds such as flax,
sunflower, sesame, pumpkin
 Natural Peanut butter
 Legumes, kidney beans, chick peas,
lentils, all other peas and beans
 Egg whites, egg substitutes
Did you know……?
Fish is high in DHA and EPA omega-3
fatty acids. These fatty acids have
been shown to lower blood
cholesterol.
So enjoy fish 2 to 3 times a week!!
Foods to Enjoy in
Moderation (once a month)
 Heavily marbled meat
 Regular ground beef/pork
 Poultry with skin, fried chicken
 Processed meats (wieners, salami,
bologna)
 Ham hocks, short ribs, spare-ribs,
side bacon, sausages, pigs feet
 Fried or battered fish, poultry
 Egg yolks: limit to 2 per week (speak
with your dietitian if this is a
primary source of protein for you)
Did you know……?
You should bake, grill, roast, stir-fry,
steam, boil, Bar-BQ food instead of
frying.
* Did you know……?
Some fish may contain higher levels
of toxins. Limit swordfish, shark,
King mackerel, tilefish and fresh and
frozen tuna.
©COPYRIGHT 2001, 2006, 2007, 2008
PRODUCED BY THE DIETITIANS AT TRILLIUM HEALTH CENTRE, MISSISSAUGA, ONTARIO
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Increase Your Fibre Intake
Why do we need more fibre in our diet?
 Lower our risk of certain types of cancers
 Improve our blood sugars
 Help lower our cholesterol
 Give us a feeling of fullness to help us eat less
Type of fibre
Soluble Fibre
Insoluble Fibre
What it does
Where its found
Helps to lower LDL Oat bran, oatmeal, Bran Buds  with
cholesterol
psyllium fibre, legumes, barley, some
fruits/veggies (apples, citrus fruits and
strawberries)
Helps keep you
Wheat bran, whole grains such as whole
regular
wheat and brown rice, seeds, skins of
fruits and vegetables
Things to remember…………
 Make sure you increase the fibre in your diet slowly to give your body a chance
to get used to it and to prevent bloating and gas.
 Remember to drink plenty of water as your body needs water to use the fibre
properly.
Increase Your Fibre Intake
Snacks with fibre
 Grab a homemade carrot or bran muffin
 Spread natural peanut butter or almond butter on a whole wheat cracker
 Grab a handful of unsalted nuts and seeds.

Enjoy fresh unpeeled fruits and vegetable sticks with a yogurt dip.
Very High Source of Fibre
(6 grams per serving or more)
High Source of Fibre
(at least 4 grams per serving)
Source of fibre
(at least 2 grams per serving)
All Bran – 100% bran cereal
Baked beans
Kidney beans/white beans
Lima beans
Split peas
Dates, Raisins
Frozen raspberries
Bran Flakes Cereal
Dried Apricots
Sweet potato
Almonds
Green peas
Prunes, Pears
Baked potato
1 shredded wheat biscuit
Orange, Banana
Broccoli, Turnip, Carrots, Corn
Stewed tomatoes
Frozen mixed veggies
Mushrooms
Red River cereal
Homemade Bran muffin
©COPYRIGHT 2001, 2006, 2007, 2008
PRODUCED BY THE DIETITIANS AT TRILLIUM HEALTH CENTRE, MISSISSAUGA, ONTARIO
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Grains
Healthy Choices
Foods to Enjoy in
Moderation (one a month)
 Breads such as:
Whole Grain, Whole Wheat, Cracked
Wheat, Bran, Rye, Pumpernickel, Oat
 Whole grain unsalted crackers (i.e.
Melba Toast, Rvyita, Stone Wheat
Thins, Rice Cakes etc.)
 Refined Grains or Carbohydrates
 Cereal- such as wheat, rice, oats,
barley, corn, wild rice, rye, Hot:
oatmeal, Red River,
 Cold: choose one with minimum of 2
grams of fibre
 Whole Grains such as: cracked
wheat, oats, barley, corn, wheat bran,
oat bran, couscous, bulgur, quinoa,
buckwheat
 Egg bread, commercial garlic bread,
cheese bread/buns, butter rolls,
croissants
 High fat crackers (contain more than
3 grams of fat per serving)
 Granola type cereal
 Egg Noodles, chow mein noodles or
instant noodles
Did you know…..?
Most trans fatty acids
(hydrogenated) in the Canadian diet
come from commercially prepared
foods such as cookies, crackers,
doughnuts, cakes, muffins, and
hamburger buns. Therefore AVOID
them.
 Pasta: whole wheat, enriched
vegetable
 Rice: brown, wild,
basmati
Limit intake to once/week:
White rice, white pasta,
products made with white
flour, grits, Cream of Wheat
Did you know…?
1. Whole Grains contain all three parts of the kernel.
2. Products labeled with words such as “multigrain” or “organic” may
not be whole grain.
3. Whole wheat is not necessarily whole grain. However, it is still a
healthy choice that provides dietary fibre
4. You should have a whole grain product at every meal!
©COPYRIGHT 2001, 2006, 2007, 2008
PRODUCED BY THE DIETITIANS AT TRILLIUM HEALTH CENTRE, MISSISSAUGA, ONTARIO
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FRUITS & VEGETABLES
Healthy Choices
Foods to Enjoy in
Moderation (once a month)
Fruits and Vegetables:
 Fresh
 Frozen veggies in cream or butter
sauces
 Frozen
 Cream based soups
 Dried (6 pieces)
 “Scalloped Veggies”
 Canned (low sodium)
 Pickled vegetables and olives
 Avocado (watch your
portion size! = 1/6 avocado)
 Canned vegetables (regular
sodium)
Eat your antioxidants….
Did you know…?
Antioxidants are vitamins and other
compounds that help fight diseases
like cancer and heart disease….so
remember to eat lots of dark green,
yellow, orange, red fruits and veggies!
For optimum fibre and less sugar and
sodium, it is best to select fruit and
vegetables in this order:
Fresh  Frozen  Dried  Canned
Alcohol
Too much alcohol can contribute to
 Obesity
 High blood pressure
 High blood triglycerides
Recommendations are
If you drink alcohol, recommendations are that you consume no more than
1-2 drinks per day. Please check with your doctor before consuming any
alcohol as it may interfere with certain medications.
One drink = 1 ½ oz. (45 mL) liquor OR 12 oz (360 mL bottle) beer OR
2 oz (60 mL) sherry OR 4 oz (125 mL) dry wine
©COPYRIGHT 2001, 2006, 2007, 2008
PRODUCED BY THE DIETITIANS AT TRILLIUM HEALTH CENTRE, MISSISSAUGA, ONTARIO
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Seasoning Without Salt
Salt may cause an increase your blood pressure and/or fluid retention
putting extra pressure on the heart and other organs
The words “sodium”, “brine”, “MSG”, “Na” mean
Salt
 Take the salt shaker off the table – a pinch (250 mg) of salt is
allowed in cooking.
 Season your food without salt. Do not use any form of salt including sea salt,
kosher salt, Fleur de Sel or other salt varieties.
 Try a blend of herbs and spices or use a salt-free product such as Mrs. Dash.
Replace garlic, onion and celery salt with the fresh product or garlic, onion and
celery powder. Lemon juice also works well in cooking and at the table.
 Do not use salt substitutes such as No Salt, Half Salt or Morton Salt
 Look for sodium-reduced foods or no-salt-added foods.
 Choose less often, foods that pickled, processed, cured, smoked or salted:
-All processed meats: bacon, luncheon meats, sausage, canned or salted fish
-Cheese slices and cheese spread, buttermilk
-Dried soup mixes, bouillon cubes, canned soup
-Salted snack foods i.e. nuts, pretzels, potato chips
-TV dinners, pre-packaged noodles and rice/casserole mixes
-Condiments such as: ketchup, soy sauce, mustard, relish, pickles, olives
Beef
Bay leaf, dry mustard powder, green pepper, marjoram, fresh mushroom, nutmeg,
onion, pepper, sage, thyme
Chicken
Green pepper, lemon juice, marjoram, fresh mushroom, paprika, parsley, poultry
seasoning, sage, thyme
Fish
Bay leaf, curry powder, dry mustard powder, green pepper, lemon juice,
marjoram, fresh mushroom, paprika
Lamb
Curry powder, garlic, mint, mint jelly, pineapple, rosemary
Pork
Apple, applesauce, garlic, onion, sage.
Veal
Apricot, bay leaf, curry powder, ginger, marjoram, oregano
Potato
Asparagus
Corn
Cucumber
Tomato
Green pepper, mace, onion, chive, parsley
Garlic, lemon juice, onion, vinegar
Green pepper, pimento, fresh tomato
Chive, dill, garlic, vinegar
Basil, marjoram, onion, oregano
©COPYRIGHT 2001, 2006, 2007, 2008
PRODUCED BY THE DIETITIANS AT TRILLIUM HEALTH CENTRE, MISSISSAUGA, ONTARIO
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Space on your plate at meal time
VEGETABLES
Choose as much as you can hold in both hands.
GRAIN
Choose an amount
up to the size of
your fist.
MEAT &
ALTERNATIVES
Choose an amount up to the
size of the palm of your
hand and the thickness of
your little finger.
FRUIT
MILK
Choose an amount up to
the size of your fist.
ADDED FAT
Limit fat to an amount the size
of the tip of your thumb.
©COPYRIGHT 2001, 2006, 2007, 2008
PRODUCED BY THE DIETITIANS AT TRILLIUM HEALTH CENTRE, MISSISSAUGA, ONTARIO
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Heart Healthy Cookbooks
HeartSmart Cooking for Family and Friends, Bonnie Stern. Random House Canada,
2000.
Crazy Plates: Low-Fat Food So Good, You’ll Swear it’s Bad for You, Greta and Janet
Podleski, Granet publishing, 1999.
Sensationally Light Pasta & Grains, Rose Reisman. Penguin Books of Canada, 1999.
New Light Cooking, Anne Lindsay. Random House Canada, 1998.
When in Doubt Eat Broccoli!, Liz Pearson, RD. Penguin Books of Canada, 1998.
Light Vegetarian Cooking, Rose Reisman. Robert Rose Inc., 1996.
Looneyspoons: Low-Fat Food Made Fun, Greta and Janet Podleski. Granet
Publishing, 1997.
More HeartSmart Cooking with Bonnie Stern. Random House Canada, 1997.
Rose Reisman’s Enlightened Home Cooking, Rose Reisman. Robert Rose Inc., 1996.
More Choice Menus, Marjorie Hollands, MSc RD and Margaret Howard, RD.
Macmillan Canada, 1996.
Light Kitchen, Anne Lindsay. Macmillan Canada, 1994.
Simply HeartSmart Cooking, Bonnie Stern. Random House Canada, 1994.
Lighthearted Everyday Cooking, Anne Lindsay. Macmillan Canada, 1991.
Websites
Dietitians of Canada
Heart and Stroke Foundation
Canadian Diabetes Association
Becel
www.dietitians.ca
www.heartandstroke.ca
www.diabetes.ca
http://www.becelhearthealthysteps.com/
©COPYRIGHT 2001, 2006, 2007, 2008
PRODUCED BY THE DIETITIANS AT TRILLIUM HEALTH CENTRE, MISSISSAUGA, ONTARIO