Cholesterol and health: How to reduce cholesterol level?
Saturated fat and trans fat can increase bad cholesterol level. We should reduce the intake of these 2 types of fat. The major source of saturated fat includes animal fat (e.g. skin and fat layer of the meat), palm oil and coconut oil. Trans fat is usually found in fries, margarine, non-dairy creamer, salad dressing bakery products with shortening and hydrogenated oil, such as cookies, cakes and tarts, etc.
In our diet, we can reduce saturated fat and trans fat by:
- Remove poultry skin, avoid eating bones and belly as these parts usually contain more fat. Before cooking, remove the visceral fat because the fat in the skin will be absorbed into the meat by the heat and makes it hard to reduce the saturated fat intake.
- Reduce intake of coconut products such as coconut milk and coconut cream. Suggest choosing low fat coconut products and check the saturated fat level on the nutrition information panel.
- When choosing dairy products, avoid choosing high fat versions. We should choose low fat milk, skim milk and low fat yogurt.
- Reduce using animal fat for cooking, such as lard and butter. Use plant oil with lower saturated fat.
- Reduce consuming instant noodle and biscuits as they usually contain palm oil, we should choose rice vermicelli, macaroni and other healthy snacks, such as nuts and fruit.
In addition, we should eat more soluble fiber containing food, such as oat, lentils and fruits etc. We should add these ingredients to the diet, such as adding oat to make steamed pork patty, congee, rice, lentil soup and lentil curry.
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