Trans Fats – Increases LDL cholesterol and reduces HDL cholesterol. Sources: baked goods and pastries, fried foods, fast foods and hard margarines or vegetable shortening.
Saturated Fats- Increases LDL cholesterol. Sources: Animal fats, organ meat, foods added with coconut milk, fried foods and palm oil.
Polyunsaturated Fats- Omega-3 and Omega-6 fats help in reducing blood cholesterol. Sources: Salmon, sunflower oil, soybean oil, corn oil, chia seeds, and walnuts.
Palm oils are rich in saturated fat. It is suitable for deep frying as they are stable at high temperature. However excessive intake increases blood cholesterol.
PUFA (Polyunsaturated Fatty Acids) oils such as corn, sunflower and soy bean oil are suitable for stir frying. It also reduces blood cholesterol.
MUFA (Monounsaturated Fatty Acids) oils such as canola, peanut and olive oil are suitable for stir frying. However it is less effective in reducing blood cholesterol.
Guide to Control Cholesterol Levels
Limit intake of high fat/ fried foods to twice per week. Choose low fat cooking methods e.g. steam, boil, grill or stir fry to limit usage of oil.
Reduce intake of foods high in trans fats such as fried foods, cakes and pastry.
Increase fiber intake through vegetables, fruits, oats, beans and wholegrain foods.
Increase intake of foods rich in Omega-3 such as salmon and sardine at least 2-3 times weekly.
Control your body weight through healthy eating and regular exercise.
Do aerobic exercises such as brisk walking, swimming and cyclingfor 150 minutes in a week. Each exercise session should be at least 30 minutes.
Referral to the Dietitian
For more nutrition information and consultation, please contact IJN’s Diet Clinic.
