High Blood Cholesterol = Higher Risk for Heart Disease
Too much cholesterol leads to a buildup (called plaque) on the walls of the arteries. The arteries supply blood to the heart and other organs. Plaque can narrow the arteries and block the blood flow to the heart, causing heart problems.
Help prevent heart disease by encouraging your child to:
1. Eat foods that are free of trans fat and low in total fat and saturated fat.
After 2 years of age, children and adolescents should gradually adopt a diet that, by approximately 5 years of age, contains less than 7% of calories from saturated fat.
Begin to consume fewer calories from fat and replace these calories by eating more whole grain products, fruits, vegetables, low-fat milk products or other calcium-rich foods, beans, lean meat, poultry, fish, or other protein-rich foods.
- Instead of Butter
- Choose Light or diet margarine (without trans fats) , spray margarine, olive or canola oil
- Instead of Regular cheese
- Choose Low-fat or fat-free cheese
- Instead of Creamer or half-and-half
- Choose Light creamer or light half-and-half
- Instead of Whole or 2% milk
- Choose 1% or fat-free (skim) milk
- Instead of Cream cheese
- Choose Low-fat or fat-free cream cheese
- Instead of Regular ice cream
- Choose Fat-free or low-fat frozen yogurt or sorbet
- Instead of 2-4% milk-fat cottage cheese
- Choose 1% or fat-free cottage cheese
- Instead of Cream-based soups
- Choose Broth-based soups
- Instead of Creamy salad dressings
- Choose Oil and vinegar or light salad dressings
- Instead of Mayonnaise
- Choose Light mayonnaise, mayo made with olive oil, nonfat Greek yogurt, mashed avocado
- Instead of Prime grades of beef
- Choose Choice or select grades of beef
- Instead of Spareribs
- Choose Tenderloin (with fat trimmed)
- Instead of Ground beef
- Choose Ground sirloin, ground round (choose 90-95% lean)
- Instead of Chicken with skin on
- Choose Baked or broiled chicken breasts without skin
- Instead of Whole egg
- Choose Egg whites or egg substitutes
Choose high fiber sources of carbohydrates such as whole grains, vegetables, fruits, and legumes.
Ages 2-9: Choose 1 ½-2 ½ cups of vegetables and 1-1 1/2 servings of fruit daily.
Ages 10 and up: Choose 2 ½-3 ½ cups of vegetables and 1 ½-2 ½ servings of fruit daily.
Aim for ½ cup of legumes at least 4 times weekly. Cook often with dried beans, peas or lentils. Legumes are a powerhouse of heart-protective nutrients, including potassium, fiber, protein, iron, and the B vitamins.
Limit added sugars (regular soda pop, juices and juice drinks, sweets, low fiber, high-sugar and fat-free foods) to less than 1 serving/week.
Limit processed foods/snack foods such as chips, cookies, donuts, hot dogs, bologna, and convenience foods. Look for foods labeled "Trans Fatty Acid Free" or "Trans Fat Free." Look for foods without “partially hydrogenated oils” in the ingredients list.
Limit fast food to less than 1 time a week. Choose wisely when eating out:
- Always choose from the children's menu.
- Have a side salad with light dressing such as light Italian or vinaigrette or a cup of broth- based soup instead of fries.
- Choose a calorie-free beverage such as decaffeinated iced tea with sweetener, or lemon water.
- Avoid added fats such as cheese, mayonnaise, high-fat dressing/sauces, and fried foods.
2. Exercise regularly
Engage in physical activity for at least 30 minutes on most days by playing outside with friends, helping with household chores, taking the dog for a walk, or yard work.
3. Maintain a healthy weight
Ensure that your child's weight is appropriate for height by monitoring his or her growth plotted on a growth chart for weight in relation to height. Your registered dietitian can assist you with determining your child's percent growth for age.
This guide provides basic information to help your child start lowering cholesterol until his/her appointment with a Registered Dietitian, the nutrition expert. These guidelines can be tailored to meet your child's specific needs through in-depth nutrition education provided by a registered dietitian to assist in developing healthy eating habits.