1800-Calorie Eating Plan
to Lower Cholesterol
See Table 1 for a general outline of a
calorie-controlled diet plan to reduce blood cholesterol, listing food
servings from all major food groups and portion sizes. For more advice
about food options, and sample menus, see: Cholesterol
Lowering Diet, Cholesterol
Lowering Eating Plan and Low
Cholesterol Diet Recipes
When is a Cholesterol Lowering
Diet Necessary?
If your total cholesterol
level is between 200-239 md/dl and if you have no other risk factors (eg.
family history of coronary heart disease before the age of 55, elevated
blood pressure, tobacco smoking, diabetes, vascular disease, obesity,
male gender), you should follow a cholesterol-lowering diet to normalize
your level and thereby reduce your risk of atherosclerosis. If your cholesterol
level is higher or lower, be advised by your doctor as to what type of
cholesterol-reducing eating plan is best for you.
Table 1. 1800-Calorie Diet Plan
| Food Groups |
No of
Daily Servings |
Serving
Portion Size
Quantity equivalents for each food group |
| Fruits |
3 servings
(1.5 cups)
More is better |
Fruits -
1 cup chopped raw or cooked fruit, 1 cup fruit juice. |
Vegetables
Dark green vegetable.
Orange vegetable.
Legumes.
Starchy vegetable.
Other vegetables. |
5 servings
(2.5 cups)
More is better
3 cups/wk
2 c/wk
3 c/wk
3 c/wk
6.5 c/wk
|
Vegetables
- 1 cup chopped raw or cooked vegetable, 1 cup vegetable juice, 2
cups leafy salad greens. |
Grains
Whole grains
Other grains |
6 oz
4 oz
2 oz |
Grains -
These each count as 1 ounce-equivalent (1 serving) of grains: half
cup cooked rice, pasta, or cooked cereal; 1 ounce dry pasta or rice;
1 slice bread; 1 small muffin (1 oz); 1 cup ready-to-eat cereal flakes.
|
Ultra
Lean Meat, Chicken or Turkey fillet, White Fish, Beans, Nuts
Include vegetarian-protein options within your weekly eating
plan |
5 oz |
Meat and
beans - These each count as 1 ounce-equivalent: 1 ounce lean meat,
poultry, or fish; 1 egg; quarter cup cooked dry beans or tofu; 1 Tbsp
peanut butter; half ounce nuts or seeds. Trim all meats of skin and
visible fat before cooking. |
| Dairy
(Fat-Free) |
3 cups |
Milk - These
each count as 1 cup (1 serving) of milk: 1 cup milk or yogurt, 1.5
ounces natural cheese such as reduced-fat Cheddar cheese or 2 ounces
reduced-fat processed cheese. |
Oils and
Fats
Representing the amounts that are added
to foods during processing, meal-preparation cooking, or at the table. |
24 grams |
Oils/fats
should be free of trans-fats, and low in saturated fat. |
Remaining
Calorie Allowance
The discretionary calorie allowance
is the remaining amount of calories in each food pattern after selecting
the specified number of nutrient-dense forms of foods in each food
group. The number of discretionary calories assumes that food items
in each food group are selected in nutrient-dense forms (that is,
forms that are fat-free or low-fat and that contain no added sugars). |
195 calories |
If as part
of your eating plan you choose foods with a higher fat or sugar content
than those recommended, these extra calories should be taken from
your remaining calorie allowance. |
Adapted from: USDA Food Guide (Dietary
Guidelines 2005)
Back to Top
|