Article
Know your cholesterol level
By Michael Murphy on July 9th, 2008(viewed 3133 times).






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)

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