Rules for Cholesterol Cutbacks

The following is advice from the American Dietetic Assn. for those interested in reducing dietary intake of cholesterol and maintaining an overall healthful diet.

--Cholesterol is found only in foods of animal origin.

--Eat five or more servings of a combination of fruits and vegetables--especially green and yellow vegetables and citrus fruits--per day. An average serving is equal to one-half cup for most fresh or cooked vegetables or one piece of fruit.

--Increase starches and other complex carbohydrates by eating six or more daily servings of a combination of breads, cereals and legumes. An average serving is equal to one slice of bread, one roll or muffin or one-half cup dry or cooked cereal or legumes.

--Eat moderate amounts of lean meat, skinless poultry, fish and nonfat or low-fat dairy products.

--Eat fewer foods high in saturated fat and cholesterol by reading package labels for content.

--Be aware that lean, light or 95% fat-free food labels can be misleading and that these foods can be loaded with calories from just fat.

--Eat more unsaturated fats, such as those found in most vegetable oils and nuts.

--Exercise regularly; it helps lower blood cholesterol levels and can protect against osteoporosis.

--Bake, broil, microwave or poach meat, poultry and fish instead of frying.

--Trim visible fat from meat and poultry and drain meats after browning.

--Defat cooked soups, stews and gravies by cooling, then skimming off hardened fat.

--Use nonstick pans and vegetables sprays when sauteing.

--Substitute seasoned tomato juice, broth or wine for gravy; low-fat or nonfat yogurt for sour cream; skim milk for whole milk in recipes, and ice milk or low-fat frozen yogurt for ice cream at dessert time.

--Never assume that low cholesterol means low in fat. Liquid nondairy creamers, for example, have no cholesterol but they have up to 90% fat calories.

--Watch out for sugar hidden in juice drinks, cereals, spaghetti sauce and luncheon meats.

--Leave some food on the plate or request a doggie bag when dining out.

--Split an entree with a friend and share the calories in restaurants.

--Substitute fruit or small green salads for French fries.