Cholesterol is a waxy, fat-like substance present in all animal cells, including human cells. It is carried through the body by lipoproteins called low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is often referred to as 'bad' cholesterol as high levels of it increase your risk of heart disease. HDL is usually known as 'good' cholesterol as high levels lower your risk of heart disease. (Both terms refer to blood cholesterol and you won't find them in food items.) The ideal blood cholesterol level is less than 200 mgm/dl (5.17 mmol/l).

Your body uses cholesterol for:

• Growth and repair of cells
• Production of bile acids by the gall bladder which help to absorb the
  fat in food
• Production of hormones

• Heart diseases and heart attacks
• Strokes - resulting in weakness or the functional loss of one side of the
  body
• Disease in other large arteries such as those in the legs

You also get dietary cholesterol from foods of animal origin. Plant foods rarely contain cholesterol.

• Egg yolks
• Animal organs, e.g. liver, brains, kidneys, intestines, heart
• Meat, poultry, fish, prawns and other seafood
• Full-fat dairy products

Saturated fat

These are mostly animal in origin, but some vegetable fat like coconut oil, palm oil and cocoa butter are also rich sources. They usually raise bad cholesterol (LDL) levels.

Polyunsaturated fat

These are found mainly in vegetable sources and help to lower the body's total cholesterol level. Corn oil, soya oil and safflower oil are some examples. Certain fish like sardines and mackerel are also rich in polyunsaturated fat.

Monounsaturated fat

Present in olive, peanut, sesame and canola oils, these fats may help lower cholesterol. Studies have shown that they may even boost good cholesterol (HDL) levels.

Here are a few tips:

Watch your weight

• Lose weight if you are overweight.
• Exercise on a regular basis, 3 times a week.

Eat less fat (especially animal fat)

• Reduce your fat intake. 1g fat/oil = 9 calories.
• Choose low-fat dairy products and margarine instead of full-fat
  dairy products and butter.
• Reduce intake of chocolates and ice cream.

Watch your calorie intake

• Eat only lean meat, and trim off all the fat and skin from chicken
  or duck.
• Take fewer eggs and eat prawns and crabs occasionally. Avoid
  liver and other animal organs.

Restrict fried foods to only once a week

• Steam, boil, bake, grill, roast, microwave or stew your food instead
  of frying.

Restrict foods high in coconut milk to only once a week

• E.g. nasi lemak, laksa, lontong, lodeh, curry, kaya.

Eat more

• Fruit and vegetables - at least two or more servings a day.
• Whole-grain cereals, oats, unpolished rice, wholemeal bread and
  biscuits.
• Dried beans, peas, lentils and beancurd. They are high in soluble
  fibre and help lower cholesterol by combining with fats in the
  intestines.

Eat in moderation

• Salt and salty foods.
• Alcohol - if you must drink, limit yourself to one or two drinks
  (standard serving size) a day.
• Sugary foods

If you have any queries,
please contact CGH Dietetics & Catering Department at Tel: 6850 3333