Cutting Down on Fats
& Cholesterol
Fats and cholesterol, when taken in
excess, can cause harm to our bodies. They can cause heart
diseases and obesity. Here are some tips on how to decrease your
intake of fats and cholesterol.
How to Cut Down on Fats
- Replace animal fats such as lard and
beef tallow with plant oils such as corn or Soya
- Choose lean meat in place of fatty
meat. Also avoid sausage and luncheon meat
- Remove any visible fat and skin from
chicken and duck
- Use polyunsaturated margarine in
place of butter, and spread it as thinly as possible
- Replace coconut milk with skim milk
and dressing for salads with low-fat yogurt
- Cut down deep-fried food to once a
week
- Cut down creamy pastries and fatty
desserts to once a week
- Use low-fat dairy products
- Eat more vegetables and replace meat
with bean curd, nuts, and peas
How to Cut Down Cholesterol
- Replace meat with bean curds, nuts,
peas and beans on some days
- Eat shellfish, prawns, crabs and
organ meats (liver, kidney, brain) no more than twice a
week and in small portions
- Limit the number of eggs you eat.
For normal healthy adults and adolescents, limit to 3-5
eggs a week. Young children can have 5-6 eggs a week. For
persons with a high blood cholesterol level, limit to 2-3
eggs a week
