LUSAN GANG
HEALTH CARE CENTRE
HEALTH IS WEALTH
When they were young they forego their health for wealth. But when they grew old they would forego wealth for their health.
So, CHECK YOUR DIET to keep your wealth and health.

DIETARY GUIDELINES
TO HELP YOU REDUCE YOUR BLOOD CHOLESTEROL


 
There are basically three types of fat with are of importance in dietetics, namely saturated fats, unsaturated  fats and cholesterol.
 

SATURATED FATS are found in animal fat, meat, eggs, dairy products, santan, coconut oil, palm oil and hydrogenated fat such margarine.
 

UNSATURATED FATS are found in vegetables, nuts and oil extracted from corn, soya bean, sunflower and sesame and fish oil.
 

DIETARY CHOLESTEROL is found mostly in foods of animal origin. The main food sources of cholesterol are egg yolk, liver, organ meats and seafood. So Rudy and gang have to watch out. No more frequent RHC.
 

HIGH INTAKE OF DIETARY CHOLESTEROL AND SATURATED FATS CAN CAUSES AN INCREASE IN BLOOD CHOLESTEROL.
 

When you consistantly take in more cholesterol than your body needs, your blood cholesterol level will rise. Blood cholesterol levels are also affected by the amount and type of fat we eat. A diet high in saturated fat will raise the blood cholesterol level. However, unsaturated fats are known to lower blood lipids.

 1. Maintain your ideal body weight. 
    ( like Goh Kwang Liang)
2. Reduce dietary cholesterol.
    - Limit egg yolk to no more than 2 a week.
    - Avoid organ meats like kecap and pak lai soup.
    - Cut down shellfish, prawns, crabs, oyster,
      si haam to once or twice a week. ( no more RHC )
3. Reduce saturated fats.
    - Eliminate the use of ghee, butter and lard in cooking.
    - Cut down on use of coconut milk and coconut in
      cooking. Use skim milk or low fat milk from 
      allowance in curries instead of coconut milk.
      ( No more nasi lemak with sambal fried eggs)
    - Trim fat off all meat before cooking. Remove skin 
      from poultry. ( What to do it will taste flat )
    - Use skim milk or low fat milk instead of whole milk
      or full cream milk.
4. Decrease total fat intake.
    - Replace meats with beancurds, peas, beans or 
      eggs on some days. (eat more tau hu whay and tau kee)
    - Alternate the cooking with boiling, stewing,
      steaming, grilling and baking instead of deep frying.
    - For deep fried items, mop up excess oil using 
      absorbent kitchen papaer before eating. ( don't eat
        the paper)
    - Use non-stick pan, which will reduce the amount 
      of oil required for stir frying.
    - Cut down on high fat snacks such as u char kueh, 
      goreng pisang, ham chim peng, birthday cakes etc.
5. Increase dietary fiber. ( don't eat coconut husk )
    - Eat plenty of non-oily vegetables and salad 
      like petai, ulam raja and all the ulam etc.
    - Eat more fruit. Fruit eaten with skin. ( but not durians
         pineapples etc)
    - Use whole grain breads, rolls and biscuit rather 
      than whie breads. ( no no for roti kaya )
    - Use wholemeal flour instead of white flour for baking.
      ( that means no more roti pratta telor )
    - Increase intake of legumes. ( you may eat long beans 
         by the kilos )
 

CHOLESTEROL CHART