This Can Happen to You A Heart Attack
Know your cholesterol level
| Total Blood Cholesterol level | Recommendation |
| Desirable Less than 200 mg/dl. (5.16 m.mol/L) | Have cholesterol level rechecked every 5 years. |
| Borderline 200 - 239 mg/dl. (5.16 - 6.17 m.mol/L)) | Consult your doctor. |
| High 240 mg/dl (6.19 m.mol/L) or higher | Consult your doctor. |
When your blood cholesterol is high, the inner layer of your arterial wall becomes thickened by the build up of cholesterol. This will lead to narrowing of the arteries and insufficient blood reaching the heart. A heart attack may follow. Seek the advice of your doctor when your cholesterol levels are borderline/high. Watch what you eat
- Control calorie intake & avoid being overweight.
- Reduce fat intake (saturated)
- Reduce dietary cholesterol (less than 300 mg/day)
- Increase consumption of mono/unsaturated fatty acids
It is important to limit your intake of foods rich in saturated fats & cholesterol. These are found mainly in animal products. Eat more vegetables & white meat (e.g. fish, chicken).
| Stop smoking | Watch your weight | Exercise regularly |
Food Guide Cholesterol & Calorie Content of Everyday Food (per 100g Food)
| MEAT | Cholesterol (mg) | Calorie (mg) |
| Beef | 95 | 570 |
| Brains | 2300 | 125 |
| Chicken Meat | 65 | 147 |
| Mutton | 84 | 220 |
| Pork | 90 | 358 |
| Veal | 78 | 150 |
| Liver | 365 | 135 |
| Kidney | 390 | 116 |
| Duck | 70 | 106 |
| Ham | 100 | 300 |
| SEAFOOD | ||
| Crab | 132 | 86 |
| Cockles | 35 | 47 |
| Cuttlefish | 120 | 76 |
| Mackerel | 50 | 108 |
| Prawns | 142 | 98 |
| Sardine, Canned | 50 - 100 | 91 |
| Shrimp paste | Above 100 | 161 |
| Anchovies, whole | 383 | 259 |
| Salmon | 85 | 151 |
| Sea Cucumber | Less than 5 | 286 |
| DAIRY PRODUCTS/EGGS | ||
| Butter | 115 | 743 |
| Cheddar cheese | 7 - 49 | 385 |
| Cream | 7 - 49 | 305 |
| Milk, whole | 19 | 71 |
| Egg, white | 0 | - |
| Egg, yolk | 2000 | 330 |
| Egg, whole | 430 | 166 |
| Ice Cream | 7 -49 | 173 |
| OTHERS | ||
| Fruits, most | - | 30 - 100 |
| Potatoes | - | 86 |
| Rice | - | 130 |
| Vegetables, leafy | - | - |
| Vegetables, others | - | 25 - 50 |
| Soft drinks (370 ml) | - | 165 |
| Sugar | - | 400 |
| Tea/Coffee - Black no sugar | - | - |
Food Guide Cholesterol Content Of Local Everyday Food
| Name of Food | In Each Serving | In 100g |
| Noodles | ||
| Fried Kueh Teow Cantonese style | 110 | 16 |
| Fried Kueh Teow with Cockles | 195 | 65 |
| Fried Mee Indian style | 547 | 159 |
| Fried Mee Hokkien style | 128 | 17 |
| Curry Laksa | 43 | 7 |
| Chicken Rice | 43 | 14 |
| Nasi Lemak | 22 | 7 |
| Nasi Beriani | 51 | 11 |
| Rice | ||
| Fried Rice | 187 | 48 |
| Lor Mai Kai | 18 | 10 |
| Char Siew Rice | 35 | 11 |
| Dumpling Pau | ||
| Char Siew Pau | 8 | 13 |
| Tai Pau | 87 | 46 |
| Sang Yoke Pau | 13 | 17 |
| Curries | ||
| Mutton Curry | - | 47 |
| Sambal Udang | - | 79 |
| Rendang Hati | - | 215 |
| Others | ||
| Dosai with Egg | 165 | 85 |
| Dosai | 0 | 0 |
| Satay | 193 | 55 |
Ref: European Atherosclerosis Society. American Heart Association. Division of Human Nutrition IMR Malaysia. Tee E.S., Ng T.K.W., Chong Y.H., Med. J. Malaysia Vol 33 (4), 1979 Pg 334-341 (Malaysia)