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Cholesterol is a fat line substance which is produce in the liver.

Our body produced 80% cholesterol of what we need and only a small proportion of blood cholesterol comes from food. Good and Bad Cholesterol 2 types of blood cholesterol: a) LDL-cholesterol (low density lipoprotein cholesterol) Bad cholesterol It enters the inside lining of the artery and causes atherosclerosis, which blocks the arteries and leads to heart disease. b) HDL-cholesterol (high density lipoprotein cholesterol) Good cholesterol It fights against atherosclerosis and build up of fat in the arteries.

A high level of cholesterol in the blood stream is encourages the build up of fatty deposits on the inside wall of blood vessels forming plagues. These will lead to blocked blood vessels. As a result, you could suffer a stroke or a heart attack. Over weight High fat intake Family history Diabetes Smoking Lack of exercise Age and gender

One of the best ways to manage your cholesterol level is to change the way you eat. The key is to avoid food high in cholesterol and avoid food high in fat especially saturated fat (SFA).

Cholesterol from food that we eat. It is only found in animal products. Plant food such as coconut, nuts do not contain cholesterol but, it contains SFA.

Fat in food is amixture of 3 different types known as saturated, monosaturated and polyunsaturated fats. AVOID food high in saturated fat to reduce blood cholesterol.

Its present only in plant foods and not in animal product. Dietary fiber, especially soluble fiber may help in lowering blood cholesterol levels and regulate the bodys use of sugar. Insoluble fiber may help prevent constipation, hemorrhoids and diverticulosis.

1. Internal organ (liver, intestine, lugs, kidney, brain) 2. Red meat (beef, mutton, pork, sausages, burger, fatty meat, luncheon meat) 3. Sea food (crabs, prawns, mussels, cockles) 4. Chicken feet & wings, chicken with skin. 5. Egg yolk (maximum 3 yolk per week) 6. Cheese (full fat), full cream milk, mayonnaise 7. Ghee, kaya, butter, condense milk 8. Coconut & coconut milk. 9. Chocolate. Better Oil (not for deep frying) Olive oil, corn oil, canola oil, sunflower oil, safflower oil and soy bean oil.

FOOD Meat and meat Products 90g (palm size serve) raw weight Fish and Shell Fish 90g (palm size serve raw edible portion

LOW < 100mg cholesterol Lean beef / veal. Lean lamb / mutton Lean pork / ham.

MEDIUM 100-199 g cholesterol Tongue (all kinds) Heart (all kinds) Chicken gizzard Pig stomach / intestine. Lobster Prawns / Shrimps Sardines in oil Abalone Top Shell

HIGH >200mg cholesterol Brains (all kinds) Kidney (all kinds) Liver (all kinds) Fish Roe Cuttefish Squids

Egg and Egg Substitutes 1 egg (55g)

All fresh fish Canned fish Mackeral Oysters & Scallops Sea slug / Sea cucumber Crab Clams / Mussels / Cockles Anchovies (Ikan Bilis 2 table spoon) Egg white Egg substitute

Lower cholesterol eggs

Whole egg Egg yolk

MILK & MILK PRODUCT VERY LOW 1-10mg cholesterol 250ml skimmed / low fat milk (powder / liquid) 125ml slimmed / low fat (evaporated milk) 1 container (200g) low fat yogurt / fruit yogurt. 1 table spoon (20g) low fat cottage cheese LOW 11-99mg cholesterol 250ml full cream milk 125ml evaporated milk 1 container (200g) natural yogurt 1 slice (20g) other cheese MEDIUM 100-199mg cholesterol HIGH > 200mg cholesterol

Source : Guidelines For Dietary Management of Hyperlipidemia 1999 HERE ARE SOME DIETARY GUIDELINE TO HELP YOU REDUCE YOU BLOOD CHOLESTEROL

1. Eat a wide variety of foods every day from these foods group: Vegetables and fruit Cereals, grains and noodles Meats, poultry, fish, milk, legumes, lentils. 2. Maintain your ideal weight: Over weight will lead to increase in blood cholesterol to a significant state is maintained. 3. Cut total fat intakes : Choose lean meats and poultry and avoid fatty cuts. Trim fats from meats before cooking. Remove skin chicken before cooking and remove all the fat found under the skin and in the body cavity.

4. When you make soups, stocks and stew after cooking, cool the liquid the refrigerate
until all the fats have solidified on the surface. Remove and discard all the fat the reheat and serve.]

5. Avoid use of luncheon and processed meat. 6. When using tinned fish- tuna, sardines, drained the oily sauces and rinse off excess oil
with water.

7. Use condense milk and full cream evaporate milk as little as possible since they contain a
lot of fat. Use skim milk or low fat milk instead of whole milk or full cream milk. 8. Eliminate oily, bottled salt dressing and cream. 9. Use non stick pan, which will greatly reduce the amount oil needed for stir frying. 10. For deep fried items, mop excess oil by drining an absorbent kitchen paper before eating.

11. Alternate the cooking with boiling, stewing, steaming, grilling and baking instead of
deep frying.

12. Try using not more than 2 tsp of oil to fry rempah and seasoning like onion, garlic and

13. When steaming fish use only few drops of polyunsaturated of monounsaturated
vegetable oil. 14. Reduce the use only santan in your cooking. Instead use of low fat milk or yogurt. You may also add tomatoes and more onion to your curry to make it thicker. 15. Limit snacks like ice cream, chocolate and cream crackers.

Date Height (m) BMI (kg / m ) N : 18.5-24.9 Waist circumference (cm) Total cholesterol (TC) < 5.2 mmol/l < 200 mg / l Trigliserid (TG) < 2.26 mmol/l < 200 mg/l LDL < 3.4 mmol /l < 130 mg/l HDL Male > 0.9 mmol /l > 35 mg/l Female > 1.2 mmol/l > 45 mg/l