Cholesterol Lowering Diet Guideline

The aim of modified fat diet is to reduce the total fat intake and replace part of the saturated with unsaturated (mono- & polyunsaturated) fat. There must also be a reduction of cholesterol rich foods.

There are different types of fat - saturated, unsaturated (mono- & polyunsaturated) & trans fat.

Saturated fats are found in animal foods eg. meat and dairy products like milk, cheese and butter. They are also found in some vegetable fat such as coconut oil and palm oil. A diet high in saturated fat raises the level of LDL-cholesterol ('bad' cholesterol') in the body.

Unsaturated (mono- & polyunsaturated) fats are found in most vegetable oils like corn oil and soya oil, special soft margarine and in oily fish such as tuna and salmon. These help promote heart health by reducing total and LDL-cholesterol levels in the blood.

Trans fats is an unsaturated fat formed by the partial hydrogenation of vegetable oils. However, some trans fat also occurs naturally in animal products eg. meat and dairy. Unlike the mono- & polyunsaturated fats, high intakes of trans fat have been linked with an increase in LDL-cholesterol and a decrease in HDL-cholesterol ('good cholesterol').

Guidelines For A Cholesterol Lowering Diet -

1) Eat less fried foods.

2) Eat less meat. Instead, have more fish, chicken without skin, soya bean products.

3) Eat more vegetables, fresh fruits and wholegrain cereals, including wholemeal bread.

4) Substitute cooking fat such as lard or blended vegetable oil with unsaturated cooking oil eg. corn, soya bean, canola oil.

5) When using fats such as butter, soft margarine or cooking oil, use as little as possible.

6) Use low fat milk, skimmed milk or low fat yoghurt to replace coconut milk.