Cholesterol Education

Cholesterol is a waxy, fat-like substance that’s found in all the cells in your body. But body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. It can be found in food from animal source.

Risk factor of high cholesterol

Poor diet
Obesity
Age
Smoking
Diabetes

Prevention

Eat a low-salt diet that emphasizes fruits, vegetables and whole grains
Limit the amount of animal fats and use good fats in moderation
Lose extra pounds and maintain a healthy weight
Quit smoking
Exercise on most days of the week for at least 30 minutes
Drink alcohol in moderation, if at all
Manage stress

Control cholesterol level with diet

Limit saturated fat and choose more healthier fats from lean meats, nuts and canola oil
Reduce intake of high cholesterol food. Reduce intake the inner organ of animal and seafood.
Increase soluble fibre intake. Help to prevent absorb cholesterol. Example of food such as wholegrain cereal and legumes.
Eat a lot of fruits and vegetables.
Eat food with high omega-3 content or take fish oil supplement.
Limit salt intake
Limit alcohol intake

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800

Yayasan Jantung Malaysia

https://medlineplus.gov/howtolowercholesterolwithdiet.html

Nur Fadhliana Binti Zakaria (Nutritionist)