Control cholesterol & fat

Bila mengemas-ngemas terjumpa pulak artikel ni. Artikel ni telah lama di beri oleh doktor semasa saya buat medical check up di Sabah Medical Centre (SMC) lebih kurang 15 tahun yang lalu. Artikel ni dalam omputih, jadi saya ringkas-ringkas kan sikit lah ya, untuk panduan kita semua. Bila umur semakin meningkat ni, kita kena jaga diet kita. Semoga panduan ni akan sama-sama kita manfaat kan. Daripada tersimpan di fail ja, lebih baik saya sebar-sebarkan agar ramai kawan-kawan di luar sana yang boleh gunakan maklumat yang ada dalam artikel ini. 

The blood fats, cholestrol and triglycerides are normally present in the blood but when the levels are too high, the risk of heart disease increases. Either cholestrol or triglyceride may be raised on its own, or both may be high. Blood cloestrol levels are influenced by body weight, the amount and type of fat, amount of fietry cloestrol & certain types of dietry fibre.

To control high blood cholesterol levels:
1. Control your weight
2. Eat less fat
3. replace some saturated fats with polyunsaturated & monosaturated fat
4. reduce cholesterol intake to a minimum
5. eat more grains, fruits & vegetables

To control high blood triglycerides levels: 
1. Control your weight
2. Avoid alcohol
3. eat less fat
4. replace some saturated fats with polyunsaturated & monounstaurated fats
5. Eat more grains, fruits and vegetables

Suggestions for reducing fat intake: 
1. trim visible fat from meat before cooking
2. Browse through the butchers or supermarket for the meat with the least fat marbling
3. Discard fat and skin on chicken and turkey. Most of the fat is in the skin and in the pads on thighs, tails and near the neck. without this fat, chicken and turkey are low in fat.
4. Do not eat too much meat and poultry. Make rice (and other cereals) and vegetables the centre of your meal.
5. Use low-fat cooking methods e.g. baking, grilling, steaming, boiling, microwaving - without added fats.
6. Use a rack when grilling, roasting or baking meat to drain off fat.
7. Let home-made soups, stews and casseroles cool so that the fat can be removed before they are reheated and served.
8. Discard fat drippings from cooked meat.
9. Instead of eating meat everyday, try to have fish at least twice a week.
10. Avoid deep fried and abttered foods including fatty take-away foods where possible.
11. Ensure vegetable and fruit feature on your daily menu.
12. Include raw vegetable and/or fruits at least once a day. They retain more nutritional value than when cooked.
13. Add vegetables to soups, stew or casseroles after meat fat has been removed.
14. Limit your intake of high cholesterol foods, e.g. offal products to once a week.
15. Avoid packet snacks, biscuits and cakes. Be aware of the high fat content in baked goods (e.g. biscuits, pastries), snacks (e.g. potato chips) and other processed foods.
16. Spread butter or magarine as thinly as possible on bread.
17. Skip butter and magarine in sandwiches or rolls by using a moist filling.
18. Have fruit for dessert.
19. Limit the intake of oil, lard, salad dressing, gravy and cream sauces.
20. Drink more water
21/ Increase your physical activity
22. Limit food products containing palm oil and / or coconut.
23. When you buy supermarket foods, check the labels - if fat, shortening or oil are high on the list of ingredients, look around for an alternative.
24. Experiment with low-fat dairy foods.
25. Experiment with a least one vegetarian meal per week.

Ok, selamat mencuba.