What foods are high in cholesterol to avoid

Get dietary tips on cholesterol-rich food. Learn how to reduce cholesterol with these tips.

Table of Contents Show

What is Blood Cholesterol?
What Should My Blood Cholesterol Profile Be?
Why High Cholesterol Matters?
How To Lower Your Cholesterol Level?
Healthy Eating Dietary Tips
Catalog-Item Reuse
What foods cause high cholesterol?
What foods should you eat if you have high cholesterol?
What are 5 foods that are high in cholesterol?
How do I get my cholesterol down quickly?

What is Blood Cholesterol?

A waxy, fat-like substance in the blood
Made by the liver and also comes from food
Important for building and maintenance of body cell membranes, making of Vitamin D, hormones and bile acids

What Should My Blood Cholesterol Profile Be?

Total Cholesterol	< 5.2 mmol/L (200 mg/dL)
HDL-cholesterol (‘good’ cholesterol)	> 1.0 mmol/L (40 mg/dL)
LDL-cholesterol (‘bad’ cholesterol)	< 2.6 mmol/L (100 mg/dL)
Triglycerides (fat in the blood)	< 1.7 mmol/L (150 mg/dL)

Why High Cholesterol Matters?

High cholesterol narrows the blood vessels, which increase the risk of heart attack or stroke

How To Lower Your Cholesterol Level?

1. Lose weight if you are overweight

Aim for a healthy weight range of Body Mass Index (BMI) from 18.5 to 23kg/m2
Tips:

Reduce extra calories from fats and sugar
Watch your food portion
Lead an active lifestyle

2. Eat healthily to keep high cholesterol at bay

Limit total fat intake and replace unhealthy types of fat (saturated and trans fat) in your diet with healthier fats (monounsaturated and polyunsaturated fat). The table below shows the food sources of the different types of fat found in our diet and their effects on blood cholesterol level

Types of fat: Saturated Fat (SF)
Effects on blood cholesterol: ↑ LDL-cholesterol
Food sources:
Animal: butter, lard, ghee, fat/ skin on meat, full cream dairy products
Plant: palm kernel oil, non-dairy creamer, coconut oil, coconut milk, cocoa butter

Types of fat: Trans Fat
Effects on blood cholesterol: ↑ LDL-cholesterol ↓HDL-cholesterol
Food sources:
Fried food (e.g. French fries, potato chips and donuts) Baked goods (e.g. pastries, biscuits, cookies), shortenings, partially hydrogenated vegetables oil

Types of fat: Unsaturated Fat - Monounsaturated Fat (MUFA)
Effects on blood cholesterol: ↓LDL-cholesterol
Food sources:
Avocados, nuts, seeds, olive oil, canola oil, sesame oil, peanut oil

Types of fat: Unsaturated Fat - Polyunsaturated Fat (PUF A)
Effects on blood cholesterol: ↓LDL-cholesterol
Food sources:
Salmon, mackerel, tuna, sardines, soybean oil, corn oil, safflower oil, sunflower oil

Limit food high in cholesterol

Cholesterol is only found in animal products
Food sources: organ meat, egg yolk, animal fat, fish roe, squid, prawns, crabs
The recommended dietary cholesterol intake is 300mg/day. For those with high blood cholesterol level, limit dietary cholesterol to 200mg/day
The table below shows the cholesterol content of some common foods:

Food Item	Cholesterol Content (mg per serving)
Chicken Liver, boiled (½ cup, 80g)	315
Oyster, raw (6 whole, 300g)	243
Egg Yolk, boiled (1 whole)	240
Sotong, sambal (1 serving, 120g)	204
Crab, steamed (1 whole, 262g)	188
Pig, Stomach, braised (1 serving, 100g)	150
Prawn, steamed (5 whole, 80g)	150
Chicken, breast, baked (1 serving, 90g)	82
Fish, Snapper, steamed (1 serving, 120g)	72

Eat more high fibre food

It helps to ↓ Total Cholesterol & ↓ LDL-cholesterol as it removes cholesterol by excreting through faeces
Sources: fruits, legumes, vegetables and wholegrains such as oats, oat bran, barley, brown rice, wholemeal bread

Limit alcohol

May ↑ blood pressure and ↑ body weight

3. Do not smoke

Smoking harms your blood vessels and lowers your HDL-cholesterol

4. Active lifestyle

Helps to ↑ HDL-cholesterol
Encourage 150minutes per week of moderate-intensity activity e.g. brisk walking, cycling, jogging, swimming, dancing or as advised by your doctor

5. Take your medicine as prescribed by your doctor

Healthy Eating Dietary Tips

Use less oil and fats
Choose unsaturated cooking oil
Limit deep-fried food to twice a week
Ask for less gravy
Remove skin and fats
Eat no more than 2 to 3 egg yolks a week
Limit organ meat, shellfish
Choose lean meat and low-fat dairy products
Eat oily fish, e.g. sardines, mackerel, tuna, at least twice a week
Eat fresh fruits
Eat 2 serves of fruits and 2 serves of vegetables daily
*1 serve fruit = 1 small apple/ pear = 1 wedge papaya/watermelon = 10 grapes = ¼ cup dried fruit
*1 serve vegetables = 150g raw leafy vegetables = 100g raw non-leafy vegetables (¾ mug)
Choose wholegrain food products (e.g. brown rice, wholemeal bread, chappati, oats)

Choose healthier cooking methods

Grill, boil, microwave, stir-fry, steam, bake, roast, stew
Use low-fat yoghurt/ evaporated milk/ soymilk to replace coconut milk in cooking
Use a non-stick pan when cooking

When eating out

Choose plain rice instead of flavoured rice
Choose noodle soup instead of dried/ fried noodles
Remove skin or visible fat from meats
Ask for no/ less gravy
Leave behind the gravy/ soup
Ask for more vegetables

When shopping for food, read the food labels

Compare and choose products which have lower fat, saturated fat and cholesterol content
Choose products labeled “fat-free”, “low fat”, “reduced fat” and with Healthier Choice Symbol
Limit food products with vegetable fat, lard, shortening or hydrogenated vegetable oils listed amongst the first three ingredients, as they are high in saturated fat or trans fat

In Short,

Limit cholesterol-rich food, e.g. organ meat, egg yolks, seafood
Limit food high in saturated fat by removing fat and skin from meats, less deep-fried food, less coconut containing foods
Eat more high fibre food, e.g. fruit, legumes, vegetables and wholegrain

Early Childhood Nutrition

Find out more about what makes up a comprehensive diet that fulfils all your baby’s nutrition needs at every stage of growth.

Catalog-Item Reuse

Get dietary tips on cholesterol-rich food. Learn how to reduce cholesterol with these tips.

<div class="ExternalClassEB8CA3495DF3449A8F42C0A1B3ADC514"><h3>What is Blood Cholesterol?</h3><ul><li>A waxy, fat-like substance in the blood</li><li>Made by the liver and also comes from food</li><li>Important for building and maintenance of body cell membranes, making of Vitamin D, hormones and bile acids
</li></ul><h3>What Should My Blood Cholesterol Profile Be?</h3><table width="100%"><tbody><tr><td width="50%"><p>Total Cholesterol</p></td><td width="50%"><p>< 5.2 mmol/L (200 mg/dL)</p></td></tr><tr><td width="50%"><p>HDL-cholesterol (‘good’ cholesterol)</p></td><td width="50%"><p>> 1.0 mmol/L (40 mg/dL)</p></td></tr><tr><td width="50%"><p>LDL-cholesterol (‘bad’ cholesterol)</p></td><td width="50%"><p>< 2.6 mmol/L (100 mg/dL)</p></td></tr><tr><td width="50%"><p>Triglycerides (fat in the blood)</p></td><td width="50%"><p>< 1.7 mmol/L (150 mg/dL)</p></td></tr></tbody></table><h3>

Why High Cholesterol Matters?</h3><ul><li>High cholesterol narrows the blood vessels, which increase the risk of heart attack or stroke</li></ul><h3>How To Lower Your Cholesterol Level?</h3><h4>1. Lose weight if you are overweight</h4><ul><li>Aim for a healthy weight range of Body Mass Index (BMI) from 18.5 to 23kg/m2</li><li>Tips:</li><ul><li>Reduce extra calories from fats and sugar</li><li>Watch your food portion</li><li>Lead an active lifestyle</li></ul></ul><h4>2. Eat healthily to keep high cholesterol at bay</h4><ul><li>Limit total fat intake and replace unhealthy types of fat (saturated and trans fat) in your diet with healthier fats (monounsaturated and polyunsaturated fat). The table below shows the food sources of the different types of fat found in our diet and their effects on blood cholesterol level</li></ul><hr /><p>Types of fat: Saturated Fat (SF)
Effects on blood cholesterol: ↑ LDL-cholesterol
Food sources:
Animal: butter, lard, ghee, fat/ skin on meat, full cream dairy products
Plant: palm kernel oil, non-dairy creamer, coconut oil, coconut milk, cocoa butter</p><p>Types of fat: Trans Fat
Effects on blood cholesterol: ↑ LDL-cholesterol ↓HDL-cholesterol
Food sources:
Fried food (e.g. French fries, potato chips and donuts) Baked goods (e.g. pastries, biscuits, cookies), shortenings, partially hydrogenated vegetables oil</p><hr /><p>Types of fat: Unsaturated Fat - Monounsaturated Fat (MUFA)
Effects on blood cholesterol: ↓LDL-cholesterol
Food sources:
Avocados, nuts, seeds, olive oil, canola oil, sesame oil, peanut oil</p><hr /><p>Types of fat: Unsaturated Fat - Polyunsaturated Fat (PUF A)
Effects on blood cholesterol: ↓LDL-cholesterol
Food sources:
Salmon, mackerel, tuna, sardines, soybean oil, corn oil, safflower oil, sunflower oil</p><ul><li>Limit food high in cholesterol</li><ul><li>Cholesterol is only found in animal products</li><li>Food sources: organ meat, egg yolk, animal fat, fish roe, squid, prawns, crabs</li><li>The recommended dietary cholesterol intake is 300mg/day. For those with high blood cholesterol level, limit dietary cholesterol to 200mg/day</li><li>The table below shows the cholesterol content of some common foods:</li></ul></ul><table width="408"><tbody><tr><td width="50%"><p>Food Item</p></td><td width="50%"><p>Cholesterol
Content (mg per
serving)</p></td></tr><tr><td width="50%"><p>Chicken Liver, boiled (½ cup, 80g)</p></td><td width="50%"><p>315</p></td></tr><tr><td width="50%"><p>Oyster, raw (6 whole, 300g)</p></td><td width="50%"><p>243</p></td></tr><tr><td width="50%"><p>Egg Yolk, boiled (1 whole)</p></td><td width="50%"><p>240</p></td></tr><tr><td width="50%"><p>Sotong, sambal (1 serving, 120g)</p></td><td width="50%"><p>204</p></td></tr><tr><td width="50%"><p>Crab, steamed (1 whole, 262g)</p></td><td width="50%"><p>188</p></td></tr><tr><td width="50%"><p>Pig, Stomach, braised (1 serving, 100g)</p></td><td width="50%"><p>150</p></td></tr><tr><td width="50%"><p>Prawn, steamed (5 whole, 80g)</p></td><td width="50%"><p>150</p></td></tr><tr><td width="50%"><p>Chicken, breast, baked (1 serving, 90g)</p></td><td width="50%"><p>82</p></td></tr><tr><td width="50%"><p>Fish, Snapper, steamed (1 serving, 120g)</p></td><td width="50%"><p>72</p></td></tr></tbody></table><ul><li>Eat more high fibre food</li><ul><li>It helps to ↓ Total Cholesterol & ↓ LDL-cholesterol as it removes cholesterol by excreting through faeces</li><li>Sources: fruits, legumes, vegetables and wholegrains such as oats, oat bran, barley, brown rice, wholemeal bread</li></ul><li>Limit alcohol</li><ul><li>May ↑ blood pressure and ↑ body weight</li></ul></ul><h4>3. Do not smoke</h4><p>Smoking harms your blood vessels and lowers your HDL-cholesterol</p><h4>4. Active lifestyle</h4><ul><li>Helps to ↑ HDL-cholesterol</li><li>Encourage 150minutes per week of moderate-intensity activity e.g. brisk walking, cycling, jogging, swimming, dancing or as advised by your doctor</li></ul><h4>5. Take your medicine as prescribed by your doctor
</h4><h3>Healthy Eating Dietary Tips</h3><ul><li>Use less oil and fats
Choose unsaturated cooking oil
Limit deep-fried food to twice a week
Ask for less gravy</li><li>Remove skin and fats
Eat no more than 2 to 3 egg yolks a week
Limit organ meat, shellfish
Choose lean meat and low-fat dairy products
Eat oily fish, e.g. sardines, mackerel, tuna, at least twice a week</li><li>Eat fresh fruits
Eat 2 serves of fruits and 2 serves of vegetables daily
*1 serve fruit = 1 small apple/ pear = 1 wedge papaya/watermelon = 10 grapes = ¼ cup dried fruit
*1 serve vegetables = 150g raw leafy vegetables = 100g raw non-leafy vegetables (¾ mug)</li><li>Choose wholegrain food products (e.g. brown rice, wholemeal bread, chappati, oats)</li></ul><h4>Choose healthier cooking methods</h4><ul><li>Grill, boil, microwave, stir-fry, steam, bake, roast, stew</li><li>Use low-fat yoghurt/ evaporated milk/ soymilk to replace coconut milk in cooking</li><li>Use a non-stick pan when cooking</li></ul><h4>When eating out</h4><ul><li>Choose plain rice instead of flavoured rice</li><li>Choose noodle soup instead of dried/ fried noodles</li><li>Remove skin or visible fat from meats</li><li>Ask for no/ less gravy</li><li>Leave behind the gravy/ soup</li><li>Ask for more vegetables</li></ul><h4>When shopping for food, read the food labels</h4><ul><li>Compare and choose products which have lower fat, saturated fat and cholesterol content</li><li>Choose products labeled “fat-free”, “low fat”, “reduced fat” and with Healthier Choice Symbol</li><li>Limit food products with vegetable fat, lard, shortening or hydrogenated vegetable oils listed amongst the first three ingredients, as they are high in saturated fat or trans fat</li></ul><h4>In Short,</h4><ul><li>Limit cholesterol-rich food, e.g. organ meat, egg yolks, seafood</li><li>Limit food high in saturated fat by removing fat and skin from meats, less deep-fried food, less coconut containing foods</li><li>Eat more high fibre food, e.g. fruit, legumes, vegetables and wholegrain</li></ul><p>
<em> Read </em><a href="https://www.healthhub.sg/sites/assets/Assets/PDFs/EHA%20and%20CGH/CGH%20-%20Healthy%20Eating%20for%20Lower%20Cholesterol_FA_Low-Res.pdf"><em>more here</em></a><em>

</em>.</p><p>
      <em>Download the HealthHub app on
         <a href="https://play.google.com/store/apps/details?id=sg.gov.hpb.healthhub&hl=en_SG" target="_blank" rel="nofollow">Google Play</a> or
         <a href="https://itunes.apple.com/sg/app/healthhub-sg/id1034200875?mt=8" target="_blank" rel="nofollow">Apple Store</a> to access more health and wellness advice at your fingertips.</em> </p><hr /><p>
      <strong>Read these next:</strong></p><ul><li>
         <a href="https://www.healthhub.sg/live-healthy/176/diet_secrets_women">Healthy Eating in 6 Simple Steps</a></li><li>
         <a href="https://www.healthhub.sg/live-healthy/161/man_enough_healthy_eating">Men's Health Tips 2019: Are You Man Enough?</a></li></ul></div>

Thursday, December 3, 2015

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Tuesday, December 21, 2021

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Healthy Eating for Lowering Cholesterol

Articles

What foods cause high cholesterol?

What foods cause high cholesterol?.

Red Meat. Beef, lamb, and pork – these are high in saturated fats and contain more cholesterol. ... .

Whipped Cream. Made with whole milk, whipped cream is loaded with fat..

Butter. ... .

Processed Meats. ... .

Cheese. ... .

Fried Foods. ... .

Microwave Popcorn. ... .

Commercial Baked Goods..

What foods should you eat if you have high cholesterol?

Oatmeal, oat bran and high-fiber foods Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.

What are 5 foods that are high in cholesterol?

Eggs, cheese, shellfish, pastured steak, organ meats, sardines, and full-fat yogurt are cholesterol-rich, nutritious foods that make healthy additions to your diet.