Introduction
Hyperlipidaemia is defined as either elevation of cholesterol or triglycerides in blood circulation. There are a few types of major cholesterol in human body including the LDL (low-density lipoprotein) and HDL (high- density lipoprotein). Hyperlipidaemia is dangerous to health. Increased level of LDL, total cholesterol, triglycerides and low HDL are the risk factors of cardiovascular diseases including heart disease, hypertension and stroke. You must monitor your blood cholesterol level. This can be done at your local hospital.
My blood lipid is high. What can I eat?
Studies show that soya and soy products help in lowering total cholesterol and LDL
- Eat a diet that is low in fat, avoid deep fried foods and heavy gravy meals with coconut milk.
- Practise healthy cooking methods and preparation that involve minimal use of fat and oils and their products. Practise more of boiling, braising, roasting, stewing and steaming).
- Use ingredients that are low in fat. Poly- and mono- unsaturated oils may help in lowering hyperlipidemia.
- Reduce intake of high cholesterol foods such as egg yolk, liver and other internal organs or take foods which are low in cholesterol content. (eg. chicken)
- Replace red meat with white meat or legumes. (eg. peas, beans, lentils, soya beans and soya bean products).
- Eat more fruits and vegetables
- Have at least one selection that is rich in Vitamin A or carotenoids daily (e.g. dark green vegetables, carrots, tomatoes, sweet potatoes, mango, papaya or melon).
- Also eat a selection that is rich in Vitamin C daily (e.g. guava, papaya, oranges, mangoes orstar fruit).
- Increase soluble fibre and plant sterols to enhance LDL lowering effects.
- Eat more whole grain cereals. (eg. rice, oats, barley, corn, sorghum, wheat, grain and whole grain products).
- Exercise or increase your physical activities as to help decrease LDL and cholesterol.
- Encourage high intake of fish as omega-3 fatty acids in fish may help in lowering triglyceride level.
Fat content in selected foods
Cereals
|
Food
|
Serving size (g)
|
Fat content (g)
|
|---|---|---|
| Rice, cooked | ½ cup (64g) |
0.05
|
| Oats | 3 table spoon (18g) |
0.60
|
| Gelatinous Rice | 20 g |
0.46
|
| Barley | 2 table spoon (26g) |
0.40
|
| Wheat flour | 3 table spoon (24g) |
0.30
|
| Macaroni | 1/3 cup |
0.30
|
| Mee | 1/3 cup |
0.30
|
| Cream cracker | 3 pieces |
3.60
|
| Biscuit Marie | 3 pieces (21g) |
2.40
|
| Sesame Biscuit | 3 pieces (15g) |
1.20
|
Tubers
|
Food
|
Serving size (g)
|
Fat content (g)
|
|---|---|---|
| Yam | ½ cup (69g) |
0.30
|
| Tapioca | ½ cup (77g) |
0.20
|
Legume and products
|
Food
|
Serving size (g)
|
Fat content (g)
|
|---|---|---|
| Kacang kuda | 1/3 cup (62g) |
3.20
|
| Dhal | 1/3 cup (66g) |
0.87
|
| Green peas | 1/3 cup (65.7g) |
0.50
|
| Soya bean milk | 1 carton (240ml) |
3.00
|
Meat products
|
Food
|
Serving size (g)
|
Fat content (g)
|
|---|---|---|
| Beef, lean | ½ cup (123g) |
2.60
|
| Beef, kidney | ½ cup (128g) |
3.50
|
| Beef, lungs | ½ cup (92g) |
0.10
|
| Beef, guts | 1 piece (11g) |
0.10
|
| Chicken | 1 piece (11g) |
3.00
|
| Chicken organ | 2 pieces (66g) |
1.80
|
| Mutton | 5 pieces (61g) |
2.60
|
| Pig liver | 1 piece (73g) |
3.10
|
| Fish | 40 g |
< 3.00
|
Delicacies
|
Food
|
Serving size (g)
|
Fat content (g)
|
|---|---|---|
| waffle with chocolate | 1 piece(14g) |
3.20
|
| Kuih koci pulut putih | 1 piece (82g) |
2.90
|
| Kuih seri muka | 1 piece(99g) |
3.80
|
| Kuih pau kacang merah | 1 piece (80g) |
2.80
|
| Kuih tat nenas | 3 pieces (15g) |
3.00
|
Fruits
|
Food
|
Serving size (g)
|
Fat content (g)
|
|---|---|---|
| Avocado | 1 (229g) |
30.60
|
| Buah Pala | 1 |
40.60
|
Milk, yogurt and cheese
|
Food
|
Serving size (g)
|
Fat content (g)
|
|---|---|---|
| Ice cream | 2 scoops (90) |
12.0
|
| Cheddar | 1 piece (20g) |
120
|
| Margarine | 2 tea spoons (10g) |
8.0
|
| Condensed milk | 1 table spoon(15g) |
1.0
|
| Full cream milk | 1 table spoon (7g) |
2.0
|
| Skimmed milk | 1 table spoon (7g) |
0.0
|
| Low fat yogurt | 1 cup (150g) |
0.0
|
| Yogurt with fruit flavour | 1 cup (150g) |
6.0
|
References :
- Escott-Stump. S (2002) Nutrition and Diagnosis – Related Care. Fifths Edition. Lippincott Williams & Wilkins, USA.
- Mahan LK, Escott-Stump S (2004) Krause’s Food, Nutrition & Diet Therapy. 11th edition. Elsevier USA.
- Malaysian Association for the study on Obesity (2005) Strategy for the Prevention of Obesity- Malaysia: Malaysian Association for the Study of Obesity.
- National Coordinating Committee on Food & Nutrition. MOH. ( 2005). Recommended Nutrient Intakes for Malaysia: Ministry of Health Malaysia.
- Nutrition Society Malaysia (2002). Resipi Sihat,Pilihan Bijak: Kementerian Kesihatan Malaysia
| Last reviewed | : | 10 July 2009 |
| Writer | : | Dr. Zainab bt. Kusiar |
