Healthy Living: Watch Your Cholesterol Level – Part 2


Saturated fat increases the blood cholesterol levels to a far greater extent than the actual cholesterol content of foods. It is recommended thatimagesO8IXFJNY less than one third of your total daily fat intake should be saturated fat, more or less one third poly-unsaturated fat and the rest mono-unsaturated fat. The easiest way to do this is to eat saturated fat only once a day or at either breakfast, lunch or dinner.

Other ways to lower saturated fat intake include:

  • Eat small portions of meat and chicken and fill up on grains and vegetables
  • Remove the visible fat from meat and the skin from chicken before cooking
  • Eat fish more often than red meat or chicken
  • Eat avocado on bread rather than butter or cheese
  • Use fat-free rather than full cream or even low fat dairy products
  • Check food labels for ingredients containing saturated fats

Also, to reduce high cholesterol, take vitamin C rich foods such as orange, tomatoes, strawberries, sweet potatoes, melon, kiwi fruit etc. mangoes, carrots, broccoli, are foods rich in beta carotene, which is a good anti-oxidant. Vitamin E rich foods such as soya beans, maize, toasted almonds, canola and hazelnuts are also very good. Soluble fibre-rich foods such as oats, oat bran, beans, rye, barley, apples are also very good.

untitled-To be successful in controlling cholesterol levels, you need to be committed to a change in lifestyle and diet alongside regular exercise.

Culled from the information manual on cholesterol by Clina-lancet laboratories.


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