How To Be Really Well, The Low-fat Way. Low-cholesterol Program. Foods To Avoid.

Soups. All creamed soups are high in fat content. The commercially prepared ones are particularly fat-heavy, and since the fat cannot be readily removed from them, they should not be used. It is always a good idea to read the label carefully on any packaged product from which soup is being made. The law pertaining to the labelling of foods requires a description of any fat contained in the product, so undesirable sources of fat can be avoided.

Meats. Glandular organs such as sweetbreads, brains, kidneys, caviar, fish roe, and giblets are high in cholesterol and fat content, so should be avoided. Pork and pork products, bacon, and ham are also high in fat and cholesterol and should not be eaten, except at an occasional meal. As already mentioned, liver is an exception to the list of glandular organs to be avoided. It is quite desirable as a valuable nutritional source of essential vitamins and minerals, and because of the "protective" content of phospholipids that counteract the action of fat and cholesterol, it is not harmful.

Fish. Certain fish are high in fat content and are best avoided. These are: bass, bluefish, butterfish, deviled crab, eel, herring, mackerel, scalloped or fried oysters, pompano, salmon, sardines, shad, and trout.

Poultry. Both duck and goose are very high in fat and cholesterol content and so should be avoided unless prepared in the fat-free way described under the section of "Meats Permitted," page 48.

Dairy Products. Whole milk, cream, butter, and cheeses such as American cheddar, Swiss, cream, creamed cottage, cheese spreads, Gruy-ere, Edam, Limberger, Liederkranz, Parmesan, Roquefort, and Yogurt made from whole milk are all high in fats and should be eliminated from your diet.

Eggs. Egg yolks are exceptionally high in cholesterol and fat content. They are often used by medical investigators and researchers to produce atherosclerosis and "hardening of the arteries" in experimental animals.

Breads. Hot breads, pancakes, waffles, coffee cakes, muffins, buns, doughnuts, Danish pastry, sweet rolls - all contain some appreciable amount of lard, butter, or egg yolk. Those especially interested in home baking can find recipes for these fat-free breads and pastries in low-fat cook books, if desired.

Desserts. All those made with butter, egg-yolks, or cream, such as pies, cakes, pastries, cookies, custards, eclairs, gingerbread, shortcake, and puddings. Notoriously high in fat and cholesterol are ice-cream, parfaits, and frozen creams.

Miscellaneous Foods. Avocados, coconuts, nuts, cholocate, cocoa, fat contained in the usual salad dressings, gravies, and sauces are all very fatty. Animal fats, including lard and suet, should particularly be avoided in cooking. Frying should be completely eliminated in the preparation of foods, not only because of its high fat production, but also because of its unhealthy way of interfering with the normal digestion of foods and essential nutriments and vitamins, the irritating character and effect on the digestive tract of the fried fats, and the destruction of vitamins and essential foodstuffs in the food that is fried. Even vegetable fats are best not used. An exception can be made for vegetable oils such as soya oil, cornseed oil, and cottonseed oils as described on page 66.

Alcohol has no fat content, so there are no restrictions on its use other than by the dictates of common sense and self-control. Don't forget that the calories in liquors can easily mount up! The low-fat, low-cholesterol menus found in this book, if followed conscientiously, will provide you with a nutritious, natural diet, one that will help protect you against heart and blood vessel disease. At the same time, it is a diet that will greatly improve your general state of health and increase your vitality. As you will discover in Chapter 7, you can lengthen your lifespan by a definite number of years by keeping your weight down on this diet. Check the tables on pages 128 and 129 to see how many years you may expect to add to your life just by maintaining the proper weight, irrespective of heart disease. Then ask yourself, "Isn't it worth a change in my eating habits?"