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13 July 2023

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Should We Limit Dietary Cholesterol

Recent Dietary Cholesterol Recommendations

The topic of dietary cholesterol and its impact on cardiovascular health has sparked ongoing debate and confusion among health enthusiasts. With varying recommendations over the years, it’s crucial to examine the insights from authoritative sources. Let’s dive into what the American Heart Association (AHA) and American College of Cardiology have to say about dietary cholesterol.

Dietary Guidelines by Advisory Committee, 1970-2015 – Limit of 300 mg per day (dietary cholesterol) 2015 U.S. Dietary Guidelines – Removed this restriction and advised on saturated and trans fat intake.

Nutrient	Guidelines
Saturated Fats	Limit intake to 5% - 6% of total calories (for a 2000 calorie diet, that's 11-13 g)
Trans Fats	Intake should be as little as possible, ideally close to 0 due to negative health impacts.

2019 Guidelines by AHA and American College of Cardiology :
Highlighting a Plant-Based Diet and the benefits of a low-cholesterol and low-sodium diet that benefits reducing the risk of atherosclerotic cardiovascular disease which involves the build-up of plaque in the arteries.

According to the Health Promotion Board of Singapore:

Nutrient	Guidelines
Cholesterol	No specific limit for the general population. Individuals with high cholesterol levels may need to limit their intake (<200mg per day).
Saturated Fats	Less than 10% of total daily energy intake. 1g fat = 9 kcal 10% of a 2000 calorie diet is 200 calories 200 kcal / 9 calories per gram = 22.2 grams For a 2000 calorie diet: that's < 22 g
Trans Fats	Less than 1% of total daily energy intake. (for a 2000 calorie diet, that's < 2.2 g)Women: At least 50 mg/dL in women

Mastering Cholesterol: Unveiling the Secrets of Food and Outside Dining

The Good, the Bad, and the Cholesterol: Know Your Foodie!

Table that includes food types along with their approximate cholesterol, saturated fat, and trans fat content per 100g:

Food Type	Cholesterol (mg)	Saturated Fat (g)	Trans Fat (g)
Meats
Beef liver	389	6.4	0.9
Ground beef (lean)	73	5.5	0.5
Skinless chicken breast	73	0.9	0.0
Pork tenderloin	63	1.4	0.0
Lamb (lean cuts)	73	2.9	0.2
Seafood
Shrimp	152	0.2	0.0
Prawn	187	2.5	0.0
Sotong, sambal	170	2.4	0.0
Crab, steamed	72	0.2	0.0
Salmon	48	1.1	0.0
Tuna (canned in water)	35	0.5	0.0
Sardines (canned in oil)	142	6.2	0.0
Dairy Products
Cheddar cheese	123	17	0.8
Mozzarella cheese	69	4.5	0.0
Greek yogurt (non-fat)	10	0.2	0.0
Butter	215	51.4	3.3
Full Cream Milk	14	1.9	0.0
Low Fat Milk	4	0.7	0.0
Eggs
Whole egg	372	4.8	0.1
Egg white	0.0	0.0	0.0
Legumes and Plant-Based Proteins
Tofu	0.0	0.6	0.0
Lentils	0.0	0.4	0.0
Chickpeas	0.0	0.6	0.0
Nuts and Seeds
Almonds	0.0	3.7	0.0
Walnuts	0.0	6.1	0.0
Chia seeds	0.0	3.3	0.0

The data provided in the table is sourced from the United States Department of Agriculture (USDA) National Nutrient Database, nutrition labeling of specific food products, and reputable nutrition databases. It’s important to note that the values listed are approximate and can vary depending on factors such as the specific brand, cooking methods, and variations in ingredients.

For accurate and up-to-date nutritional information, it is recommended to refer to detailed nutrition labels, consult registered dietitians, or access reputable nutrition databases specific to your region or country.

Healthy Foodie if you have High Cholesterol: Insider Tips for Nutritious Dining

5 Dollars for a Heart-Healthy Feast: Nourishing Cholesterol-Friendly Fare at the Hawker Center

Mixed Rice Stall

Choose steamed or boiled options like steamed chicken, fish, or tofu.
Opt for plain rice/brown rice or plain noodles instead of fried or oily ones.
Include a variety of stir-fried or steamed vegetables as side dishes.

Indian Cuisine Stall

Opt for tandoori dishes like tandoori chicken or grilled fish.
Choose dhal (lentil) curry or vegetable curries with minimal added ghee or oil.
Include plain or whole wheat roti instead of fried bread like poori or paratha.

Malay Cuisine Stall

Choose grilled or steamed dishes to reduce unhealthy fats.
Choose less oil and coconut milk dishes to reduce saturated fat intake

Soup Noodle Stalls

Choose clear broth-based soups with vegetables and lean protein like chicken, seafood, or tofu.
Avoid noodles with added lard (eg: bak chor mee, wanton noodles) or added excessive amounts of oil (eg: curry noodles, laksa).

Seafood Stall

Look for stalls offering grilled or steamed seafood like fish, prawns, or clams.
Avoid deep-fried or battered seafood options.

Beverage/Fruit Juice Stall

Instead of sugary drinks or sweetened fruit juices, opt for fresh fruit juice without added sugars or syrups.
Consider options like watermelon juice or lime juice.
Choose Black Coffee: Black coffee without any condensed milk or sugar is the healthiest option. It contains minimal calories and fat. Avoid adding high-fat creamers, whipped cream, or sweeteners to keep it cholesterol-friendly.

When dining out, opt for healthier cooking methods such as steaming, grilling, and baking. Steaming retains nutrients, grilling reduces the amount of added fats or oils, and baking requires minimal oil. Keep in mind that stir-frying may have more oil and fewer vegetables, so have a look before choosing. By making smart choices, you can enjoy a nutritious meal at the hawker center too.

Additionally, if you have specific dietary restrictions or requirements, consulting with a healthcare professional or a registered dietitian can provide personalised recommendations tailored to your needs.

Healthy Foodie: Lower Cholesterol Meal Choices at Food Courts

When navigating food options for high cholesterol in shopping malls, there are still plenty of healthier choices available.

Here are some ideas to keep in mind:

Salad Bars and Healthy Food Outlets

Look for salad bars or outlets that offer fresh salads with lean proteins like grilled chicken or fish. For examples,
Request for dressing on the side or choose lighter options like olive oil and vinegar.
Explore outlets that have offerings in healthy wraps, grain bowls, or customizable meals with a focus on vegetables, lean proteins, and whole grains.

Japanese Cuisine

Japanese restaurants often offer healthier options like sashimi (raw fish), grilled fish, or steamed dishes.
Choose sushi rolls with fish or vegetables, avoiding the ones with fried or creamy fillings.
Opt for miso soup and seaweed salad as lighter and nutritious side dishes.

Roasted or Grilled Meat Stalls

Look for stalls that serve roasted or grilled meats like chicken, turkey, or lean cuts of beef.
Choose dishes without excessive sauce or marinades, and pair them with vegetable sides or salads.

Fresh Fruit Stalls and Smoothie Bars

Enjoy a variety of seasonal fruits that are naturally low in cholesterol and rich in vitamins and fiber.
Recharge with freshly squeezed juices or smoothies made with whole fruits and vegetables.
Opt for options without added sugars or syrups.

Mediterranean Cuisine

Choose dishes like grilled kebabs, hummus, falafel, and tabbouleh.
These options often feature lean proteins, whole grains, legumes, and fresh vegetables.

Soup-Based Noodle Shops

Choose soup-based noodles with clear broths and lean protein options like chicken or seafood.
Opt for whole wheat or egg noodles instead of fried noodles.

Vegetarian and Vegan Outlets

Choose unprocessed vegetarian dishes
Look for dishes featuring legumes, tofu, tempeh, and a variety of vegetables.

Coffee Shop

Opt for poached eggs instead of fried or scrambled eggs.
Pair them with whole wheat toast or a side of steamed vegetables.
Select sandwiches made with whole wheat bread or wraps
Black coffee or unsweetened tea: Stick to black coffee or unsweetened tea instead of sugary coffee beverages or sodas. If desired, use minimal amounts of natural sweeteners like stevia or opt for a splash of low-fat milk.

Remember, it’s important to make informed choices and be mindful of portion sizes. Choosing on healthier alternatives will help you manage your cholesterol levels and support your overall well-being.

Always consult with a healthcare professional or registered dietitian for personalised advice tailored to your specific dietary needs and cholesterol management goals.

Healthy Foodie: Lower Cholesterol Meal Choices at ‘Zi Char’ Restaurant

Grilled or Baked Protein

Look for menu items that feature grilled or baked lean protein sources like chicken, fish, or tofu.
Opt for dishes without heavy sauces or excessive oil such as pasta with creamy sauces (carbonara), fried rice/noodles, deep fried foods, creamy butter chicken (奶油鸡)，sweet and sour chicken (咕老肉).

Steamed，grilled or Stir-Fried Vegetables

Include a side of steamed or stir-fried vegetables to add fiber and nutrients to your meal.
Request minimal added oil and avoid dishes with heavy sauces.

Clear Soups

Choose clear soups with a vegetable or broth base, such as vegetable soup or hot and sour soup.
These options tend to be lower in fat and cholesterol compared to creamy soups.

Whole Grain Options

Instead of white rice, look for dishes that include whole grains like brown rice, quinoa, or whole wheat noodles.
These options provide more fiber and nutrients compared to refined grains.
Control the portion size

Vegetables/Salads

Opt for salads with a variety of fresh vegetables, lean proteins, and lighter dressings.
Avoid creamy dressings or excessive amounts of cheese or bacon.

Customized Orders

Don't hesitate to ask the restaurant staff if they can accommodate your specific dietary needs.
Request modifications such as using less oil, reducing salt, or adding extra vegetables to your dishes.

Transforming Bad to Good: The Cholesterol Swap

It’s important to pay attention to the types of fats we consume. By making simple swaps in our everyday choices in our quest for a healthier lifestyle. We can replace bad fats, such as saturated and trans fats, with good fats like monounsaturated and polyunsaturated fats. Let’s explore some practical and delicious alternatives for cooking oils, protein sources, snacks, dairy products, baked goods, and salad dressings.

Cooking Oils

Butter or Coconut Oil → Olive Oil or Canola Oil/Avocado

Instead of using butter or coconut oil, which are high in saturated fats, opt for healthier alternatives like olive oil or canola oil. These oils are rich in monounsaturated fats, which have been associated with various health benefits. Avocado oil is another excellent choice due to its high monounsaturated fat content.

Protein Sources

Red Meat → Salmon, Mackerel, or Tuna

Red meat is notorious for its high saturated fat content. To diversify your protein sources, choose fatty fish like salmon, mackerel, or tuna. These fish are not only delicious but also rich in omega-3 fatty acids, a type of polyunsaturated fat that promotes heart health. Alternatively, you can select lean cuts of meat, poultry, or plant-based protein sources such as legumes and tofu.

Snacks

Chips → Nuts and Seeds

Instead of reaching for chips or other snacks that often contain unhealthy trans fats, opt for nuts and seeds. These nutritious snacks are packed with monounsaturated and polyunsaturated fats, providing a satisfying crunch while offering health benefits. Almonds, walnuts, pumpkin seeds, and chia seeds are great options to consider.

Dairy Products

Full-Fat Dairy Products → Low-Fat or Non-Fat Dairy Products

To reduce your intake of saturated fats from dairy products, make the switch from full-fat options to low-fat or non-fat alternatives. Skim milk, low-fat yogurt, and reduced-fat cheese are readily available and provide a lighter option without compromising on taste or nutritional value.

Baked Goods

Baked Goods (Hydrogenated or Partially Hydrogenated) → Baked Goods (Olive Oil or Canola Oil)

When baking at home, avoid using hydrogenated or partially hydrogenated oils, as they contain harmful trans fats. Instead, use healthier fats such as olive oil or canola oil. These oils not only contribute to better heart health but also add a delightful flavor to your baked treats. Additionally, when purchasing commercially baked goods, don’t forget to check the ingredient list and opt for those made with healthier fats.

Salad Dressings

Mayonnaise → Mustard/Greek Yogurt/Low-Fat Mayonnaise

Salad dressings often contain high amounts of saturated and trans fats. Create your own healthier versions using olive oil, vinegar, or lemon juice. Alternatively, use mustard, Greek yogurt, or low-fat mayonnaise as bases for creamy dressings. These alternatives offer a lighter and more nutritious option for enhancing the flavors of your salads.

By making these simple swaps, you can significantly improve your fat intake, promoting heart health and overall well-being. Remember to choose monounsaturated and polyunsaturated fats over saturated and trans fats whenever possible. With these healthier alternatives, you can enjoy delicious meals and snacks while nourishing your body with the good fats it needs.

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