Get dietary tips on cholesterol-rich food. Learn how to reduce cholesterol with these tips.
< 5.2 mmol/L (200 mg/dL)
HDL-cholesterol (‘good’ cholesterol)
> 1.0 mmol/L (40 mg/dL)
LDL-cholesterol (‘bad’ cholesterol)
< 2.6 mmol/L (100 mg/dL)
Triglycerides (fat in the blood)
< 1.7 mmol/L (150 mg/dL)
Types of fat: Saturated Fat (SF)Effects on blood cholesterol: ↑ LDL-cholesterolFood sources:Animal: butter, lard, ghee, fat/ skin on meat, full cream dairy productsPlant: palm kernel oil, non-dairy creamer, coconut oil, coconut milk, cocoa butter
Types of fat: Trans FatEffects on blood cholesterol: ↑ LDL-cholesterol ↓HDL-cholesterolFood sources:Fried food (e.g. French fries, potato chips and donuts) Baked goods (e.g. pastries, biscuits, cookies), shortenings, partially hydrogenated vegetables oil
Types of fat: Unsaturated Fat - Monounsaturated Fat (MUFA)Effects on blood cholesterol: ↓LDL-cholesterolFood sources: Avocados, nuts, seeds, olive oil, canola oil, sesame oil, peanut oil
Types of fat: Unsaturated Fat - Polyunsaturated Fat (PUF A)Effects on blood cholesterol: ↓LDL-cholesterolFood sources:Salmon, mackerel, tuna, sardines, soybean oil, corn oil, safflower oil, sunflower oil
CholesterolContent (mg perserving)
Chicken Liver, boiled (½ cup, 80g)
Oyster, raw (6 whole, 300g)
Egg Yolk, boiled (1 whole)
Sotong, sambal (1 serving, 120g)
Crab, steamed (1 whole, 262g)
Pig, Stomach, braised (1 serving, 100g)
Prawn, steamed (5 whole, 80g)
Chicken, breast, baked (1 serving, 90g)
Fish, Snapper, steamed (1 serving, 120g)
Smoking harms your blood vessels and lowers your HDL-cholesterol
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This article was last reviewed on
22 Nov 2023
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