Answered by: Dr Ramzdhan
What kind of food should be taken by someone with high cholesterol? Is there any good substitute for oil? What should I watch out when preparing food? Thank you for answering my questions doctor.
Hi, thank you for your question. People with high cholesterol should consume a low-cholesterol diet. They should take fresh fruits, vegetables, wholegrain products, low-fat dairy products, lean meat and food rich in omega-3 fatty acids, such as mackerel, salmon and walnuts.
Other things to take note of are try to cut down on food high in saturated fats. Limit consumption of full-fat dairy products and red meat to reduce LDL cholesterol (“bad” cholesterol). Instead, opt for low-fat dairy products or skim milk. Reduce trans fats, which is often found in margarine, cookies, pastries and cakes because they increase your overall cholesterol levels. Take a high-fibre diet. Avoid fast food, sugary drinks and food. Cook with healthy oils like vegetable oils which includes sunflower, olive, canola oil.
Replace salad dressings like mayonnaise with olive oil, lemon juice and so on. When preparing meals, limit deep-frying and try other cooking methods such as boiling, baking, grilling or stewing. Also, trim off fatty portions of the meat and skin of poultry.
Some examples of food to avoid and their suitable alternatives have been included here, for example, if you wish to consume eggs, eat only the egg whites. Instead of full-fat dairy products, such as whole milk, butter, cheese, cream and yoghurt, opt for low-fat milk, low-fat yoghurt, cottage or ricotta cheese.
When it comes to seafood like squid, prawns, canned fish and fish roe, opt for fresh fish and small amounts of seafood such as scallops. Fatty meats, bacon, sausages, meat paste, hamburger mince should be replaced with lean cuts of meat. Chicken should be eaten without skin and preferably free-range. Lastly, opt for wholemeal bread, water crackers, homemade pastries with healthy ingredients instead of your cookies and cakes.
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