High Cholesterol Foods

Badan gemuk atau kurus, bukanlah penentu mutlak kepada kandungan kolesterol dalam darah kita. Sebenarnya, jenis dan cara memasak makananlah yang menjadi faktor penting dalam menentukan kandungan kolesterol. Selalunya, makanan yang disukai ramai ialah makanan yang banyak mengandungi kolesterol, lemak trans, lemak tepu dan minyak dihidrogen separa kerana rasanya lebih enak dan rangup jika digoreng. Oleh itu, setiap orang perlu melakukan pemeriksaan kesihatan dari masa ke masa bagi menentukan kandungan kolesterol masing-masing. Jika disahkan anda mempunyai paras kolesterol yang tinggi, langkah-langkah sewajarnya perlu diambil, seperti mengurangkan makanan yang banyak kolesterol dan lemak yang berkaitan dengan peningkatan kolesterol seperti minyak trans dan minyak tepu.

Oleh itu, sebelum langkah pembaikan dilakukan, kita perlu tahu jenis-jenis makanan yang mengandungi kolesterol tinggi supaya ia mudah dihindari. Di antaranya makanan tersebut ialah:

1. Kuning telur.

2. Makanan bakar (dalam oven) (seperti pie, kek, biskut, muffin) dan makanan goreng (seperti kentang goreng, ayam goreng, doughnuts, dsb.)

3. Produk tenusu (krim penuh) dan organ dalaman (seperti hati) serta kulit ayam.

4. Mentega dan marjerin yang mengandungi lemak trans dan lemak tepu yang tinggi.

Panduan pengambilan jumlah makanan berkolesterol/lemak yang dicadangkan oleh pakar:

* Orang biasa: < 300 mg kolesterol sehari.

* Orang yang mempunyai penyakit jantung koronari: < 200 mg kolesterol sehari.

* Pengambilan lemak trans sehari: < 1% daripada jumlah pengambilan kalori makanan.

* Pengambilan lemak tepu sehari: < 7% daripada jumlah pengambilan kalori makanan.

Perinciannya boleh dirujuk dalam artikel berikut…

High Cholesterol Foods

By Jody Morse

Wed, Feb 08, 2012

If you have been diagnosed with high cholesterol, it’s important to limit your intake of high cholesterol foods and replace them with foods which are lower in cholesterol. This can be tricky because many of us do not know what we should restrict or eliminate. Foods that contain dietary cholesterol, trans fat, and saturated fat can all increase your cholesterol levels, according to the American Heart Association. Here is a list of foods that can raise your cholesterol.

Eggs

There is a constant debate about whether or not eggs are safe for those with high cholesterol. Here are the facts. There are 213 milligrams of dietary cholesterol in one egg — which is only 87 milligrams less than the total daily recommended amount for those with normal cholesterol levels, according to the American Heart Association. When eaten with other foods that affect cholesterol levels, eggs can be detrimental to your levels. Keep in mind that the cholesterol is only found in egg yolk, so it’s still safe to enjoy egg whites.

Baked Goods and Fried Foods

Baked goods, such as pies, cakes, cookies, and muffins, are not the best choice for those with high cholesterol levels. Fried foods, such as French fries, fried chicken, and doughnuts, can also increase your cholesterol. The reason is because baked goods and fried foods often contain trans fat. When buying fried foods and baked goods, check labels for partially hydrogenated oil, which trans fat is derived from.

Dairy and Organ Meats

Full-fat dairy and organ meats, such as liver, are high in dietary cholesterol and saturated fat. Consider switching to low-fat or one percent dairy products. It’s ideal to swap organ meats for meats which are lower in cholesterol and fat, such as skinless poultry and fish, according to the National Heart, Lung, and Blood Institute.

Butter and Margarine

Butter and margarine are high cholesterol foods because they can be high in trans fat and saturated fat. Opt for products that are low in saturated fat and trans fat-free whenever possible. Note that vegetable oil spreads and soft or liquid margarine tend to be lower in saturated fat and trans fat, according to the American Heart Association.

Dietary Guidelines

The American Heart Association recommends that most people consume no more than 300 mg of cholesterol a day and no more than 200 mg of cholesterol a day if you have coronary heart disease or if your LDL cholesterol is 100 mg/dL or higher. When determining how much saturated and trans fat you can incorporate into your diet, you will need to first determine how many calories you should be consuming a day. Trans fat should make up no more than one percent of your total daily calories, while saturated fat should be kept at less than seven percent of your daily caloric intake, according to the American Heart Association.

To keep your consumption of high trans fat, high saturated fat, and high cholesterol foods within a healthy range, it’s important to read labels and compare serving sizes. Also consider using a food journal to record how much trans fat, saturated fat, and dietary cholesterol you are consuming every day. If you have any questions about how to maintain healthy cholesterol levels through diet, be sure to talk to your healthcare provider.

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