Print This Page
 |
| |
| By Ng Hooi Lin |
| Nutritionist, Singapore Heart Foundation |
| |
| 请点击：掌握胆固醇 |
| |
| Cholesterol is not fat! |
| |
| Many of us perceive cholesterol as fat. It is not. Cholesterol is a waxy fat-like substance that occurs naturally in our bodies. Cholesterol plays an important role in our body which uses it to make hormones, bile and vitamin D. |
| |
| Our bodies, specifically the liver, produce most of the cholesterol that we have. Only about 20% comes from the foods we eat. |
| |
| Why Cholesterol matters |
| |
| High cholesterol is a risk factor for heart disease because when there is too much cholesterol in the bloodstream, the excess cholesterol is trapped in artery walls, causing arteries to harden and narrow. Inflexible and narrowed blood vessels may not be able to bring enough oxygen and nutrients to the heart muscle. When the blood flow to the heart muscle is completely blocked, a heart attack occurs. |
| |
| Ways to conquer high cholesterol |
| |
| Cut down on foods containing saturated fat and trans fat |
|
| It is crucial to choose the right kind of fats as some types are harmful to our bodies. Saturated fats and trans fat increase your total and LDL cholesterol (bad cholesterol) and should therefore be consumed in limited amounts. |
| |
| However, not all fats increase cholesterol in the bloodstream. With the right food choices, fats can be a friend. Good fats like monounsaturated and polyunsaturated fats help reduce risk of heart disease as they help keep cholesterol levels within a healthy range. |
| |
| To learn more about fats in our diet, please click Eat less, not fat free |
| |
| Limit your cholesterol intake |
|
| The Health Promotion Board recommends an intake of 300 milligrams or less cholesterol per day for healthy individuals. As cholesterol comes only from animal products such as organ meat, egg yolk (egg white does not contain cholesterol), shellfish, squid, whole milk and dairy products (butter and cream) etc, it is important to consume these foods in moderation. |
| |
| Here’s a table of the cholesterol content in some of our local foods. |
| |
| Local foods |
Portion Size |
Cholesterol content (mg) |
| Pig’s brain |
110g |
1091 |
| Baby sotong, fried |
110g |
524 |
| Pig’s liver with ginger & spring onion |
260g |
375 |
| Oyster omelette |
253g |
354 |
| Kway chap |
611g |
348 |
| Chilli crab |
395g |
293 |
| Char kway teow |
384g |
234 |
|
| Source: Health Promotion Board website. http://www.hpb.gov.sg |
| |
| Get more fibre in your diet |
| You have probably been told to eat more dietary fibre. But, do you know why fibre is important for heart health? Dietary fibre helps lower cholesterol in the bloodstream. Good sources of dietary fibre include fruits and vegetables, wholegrain foods, beans and nuts. |
| |
| Back to Nutrition Tips |
Like this article?
It’s ok I like it Love it!
