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Ms Teo Kiok Seng, Nutritionist
Fat- The good, bad and ugly
Fats are essential……..…..• Every cell of our body is made of fats. • It is a rich source of energy. Acts as
reserve during starvation.• It provides satiety.• Helps to absorb fat-soluble vitamins.• It keeps us warm.• It gives flavour and texture to food. • We need essential fatty acids from food as
our body cannot make them.
Fats can harm also…………… When fat is taken in excess, it results in
•ObesityWhich in turn
• raises the risk of developing many diseases
• Makes a person lethargic• Cause breathlessness & difficulty in
movement• Stresses the joints and cause
problem
What is cholesterol? ……Some facts………. Cholesterol is a waxy fat-like material found in all
parts of our body. Our liver produce 85% of the cholesterol in our
body.We get the rest (15%) from food.Only animal foods contain cholesterol
Cholesterol – Magic PotionCholesterol is essential
To form & maintain cell membranes- helps cells to resist changes in temperature- protects nerve fibers
To form sex hormones and bile to digest fat To get converted into vitamin D in the skin
under sunlight.
“I may be fat, but
I am essential”
How does fat affects our cholesterol level?Choosing the right types of fat can help
us have healthy level of cholesterol
HOW?Monounsaturated fat tends to keep our
good cholesterol (HDL) high. Polyunsaturated fat tends to lower both
good and bad cholesterol (HDL & LDL).
That’s why we need to watch what we eat?• High cholesterol & high saturated fats in diet
can increase our blood cholesterol
• Excess cholesterol gets deposited in the blood vessels forming plaques.
• Plaques can narrow or block blood vessels leading to Heart attack Stroke
Plaque -blocking the artery
Haemorrhage in artery due to plaque
Cholesterol – The Poison
How do plaques form?Cholesterol circulates in blood
Gradually gets deposited on the walls of arteries
More & more accumulates narrowing arteries
How do Singaporeans fare?• Singaporeans have high rate of heart disease
comparable to those from the western countries.
• Many Singaporeans have high fat intake. • Chinese men and Malay women are more likely
to have high fat intake.• Malays consume more saturated fats • Chinese have a higher fat intake from food
eaten outside • Indians have a higher fat intake from home
cooked food
Other factors that make my cholesterol level go up?…………• High cholesterol & high saturated fat
diet• Heredity• Age & Gender• Smoking• High blood pressure• Overweight or obesity• Excessive alcohol intake• Stress
How high is HIGH?………….
• Total cholesterol levels of more than 5.0 mmol/L or 200 mg/dl is considered as high.
• There is also the good cholesterol (HDL) and the bad cholesterol (LDL).
What is cholesterol and triglyceride ?HDL-Cholesterol Triglyceride
LDL-Cholesterol
The Good The Bad The Ugly
What is desirable cholesterol and triglyceride level ?
• Total Cholesterol <200mg/dl or <5.2mmol/l
• Triglyceride <150mg/dl or <1.7mmol/l
• Ratio of chol/HDL <4.5
• LDL (bad chol) <130mg/dl or <3.4 mmol/l
• HDL (good chol) >40mg/dl or >1.0 mmol/l
Good Cholesterol……………… Bad Cholesterol…………………
Good cholesterol (HDL) takes the bad cholesterol out of your blood and prevents plaque from building up in your arteries.
Bad cholesterol (LDL) deposits cholesterol on the walls of your arteries and increases your chances of getting heart disease.
So, how to increase my good cholesterol (HDL) and decrease my bad cholesterol
(LDL) ?
Recommendation for cholesterol intake
• Limit cholesterol intake to less than 300mg per day for healthy adults.
Cut down on cholesterol rich foods like fatty meat, organ meats, eggs etc. Seafood (except squid /sotong /cuttlefish) can be taken in moderation.
Include monounsaturated fat like olive and canola oil to keep your good cholesterol (HDL) high.
Avoid saturated fat like ghee, butter, lard which tends to increase your bad cholesterol (LDL).
Diet and lifestyle habits to lower cholesterol level
COUNT YOUR CHOLESTEROLLOW < 100mg cholesterol
MEDIUM 100-199mg cholesterol
HIGH 200mg & > cholesterol
Egg white Low cholesterol eggs Whole egg/egg yolk
Full cream milk Tongue(all kinds), heart(all kinds)
Brains(all kinds)
Natural yoghurt Pig stomach/intestine
Kidney(all kinds)
Low fat cottage cheese
Lobster Liver(all kinds)
All fresh fish/clams/mussels/cr
ab
Prawns/shrimps Cuttle fish, fish roe,
Lean beef, lean chicken, lean lamb
Abalone, sardines in oil
Sotong
If you ever wonder…
““Cholesterol-Free”Cholesterol-Free”• Not necessarily fat free. Plant food do
not have cholesterol but may be high in saturated fat.
Vegetable-blended oilsVegetable-blended oils• Usually contain higher amounts of
saturated fat as it comprises mainly palm oil.
Saturated fat- Increase our cholesterol level
• Mainly from animal sources.• Butter, lard, ghee and dairy products • Plant sources: coconut milk, palm oil,
vegetable shortening and hydrogenated oil
Trans-fat, how bad is it?• Hydrogenation produces trans-fat to provide longer
shelf-life in baked products.• Partially hydrogenated oils are used in processed
foods, like cakes, cookies, pastries and other baked goods.
• Trans fats lower level of good cholesterol and increase level of bad cholesterol.
• Trans fat also makes the arteries more rigid; causes major clogging of arteries.
• It may even increase the risk of getting type 2 diabetes.
Deep frying• Polyunsaturated &
monounsaturate oil go through changes under high temperature when deep-frying and carcinogenic substances are formed.
• Saturated oil like palm oil (blended vegetable oil) is more suitable for deep frying.
Butter and margarine controversy• On hydrogenation, liquid plant oil is
converted into margarine. • Trans-fatty acids are formed during
this process. • Hard margarine has a high amount of
trans-fat.• Soft margarine (poly or
monounsaturated) is still preferable for heart health.
• Some may choose butter because it has no trans-fatty acid.
““Margarine has fewer calories than Margarine has fewer calories than butter”butter”
• False. Both contain the same calories weight for weight.
““Eggs are bad for me, so I should Eggs are bad for me, so I should avoid them totally”avoid them totally”
• Not necessary. You can have 1-2 eggs per week. Only egg yolk has cholesterol, not egg whites.
Myths
Polyunsaturated fat- lowers our cholesterol level
• They are mostly from plants• Examples of this are corn, soy, sunflower,
cottonseed & polyunsaturated soft margarine.
• Some fish are high in omega-3 fatty acid, which is good for the heart. Examples of this are oily fish like salmon, tuna, mackerel.
Monounsaturated fat- Keeps our good cholesterol high• Olive oil, canola oil, peanut oil are
common types used for home cooking.
• Other sources are monounsaturated soft margarine, peanut butter, sesame oil, avocado, certain nuts and seeds etc.
• Save French fries and other fried foods and high-fat desserts for special occasions; have a small serving; share with a friend.
• Use nonfat or lower fat spreads or salad dressing.
• Choose low-fat or non-fat dairy products like milk, cheese, yoghurt.
• Replace coconut milk with low-fat milk or evaporated milk.
Cut it out: Tips to cut down fatsCut it out: Tips to cut down fats
• Choose small portions of lean meat, fish, and poultry
• Use low-fat cooking methods (baking, poaching, broiling); trim off all fat from meat and remove skin from poultry
• Choose turkey or chicken breast, lean ham, lean sliced beef.
Tips to cut down fatsTips to cut down fats
Tantalizing recipes
Chicken curry cooked with low-fat milk or yoghurt
Die die must try
Steamed fish with light soy sauce Die die must try
Salad with low fat dressing
ExcellentFruits dipped in low fat chocolate/chocolate sauce
Excellent
Diet and lifestyle habits to lower cholesterol level (cont’d) Increase the intake of fruit and vegetables for
water-soluble fibre, as it helps to lower cholesterol level.
Sources of water-soluble fibre are beans, oats, papaya, apples etc.
Try vegetarian diet for drastic reduction in cholesterol level.
Achieve healthy weight. Exercise regularly to increase HDL levels.
Foods that lowers cholesterol level• Oat• Beans• Garlic• Fish high in omega-3 fatty acid• Onion• Olive oil• Apples & carrots• Grapefruits• Almonds• shellfish
Lose weight if you are overweight
• Consume few hundred kcal less from usual diet
• Recommended weight loss is 0.5 to 1 kg per week
Learning about healthy eating
• It takes time to adjust to healthy eating. • Find a good balance between healthy
eating and regular exercise.• Start to enjoy a new way of eating and
exercising. You can reap a life time of benefit.