CHOLESTEROL FOODS TO WATCH

Several factors that contribute to high levels of cholesterol in the blood or cholesterol levels that are out of balance. Amongst the non-modifiable risk factors, they include the type of food or diet we consume and whether or not we exercise daily/your weight. Below are the types of cholesterol high foods that should be avoided or reduced to the barest minimum.

Reduce the size of meat, chicken or fish to less than 140g per day. A serving of meat, chicken or fish can be likened to the size of a deck of playing cards on your plate.

The consumption of fatty meats such as corned beef should be limited because of the level of fat in the beef. Other red meats such as steak, ground meat, hotdogs, sausages and processed meats should also be limited in consumption. Reduce the quantity of organic meats such as kidney and liver by replacing them with skinned poultry, lean meat, fish or lamb.

Avoid trans-fats. These are partially hydrogenated vegetable oils which pass through a process that solidifies and mostly found in hard margarines, processed cookies, cakes, crackers and fried foods.

Saturated fatty acids are essentially the "bad" cholesterols which should be limited in consumption. They can be found in most foods we consume such as palm oil, butter and bacon drippings. Try other types of unsaturated oils such as coconut oil, cotton seed oil, olive oil, soya oil and red palm oil that has passed through the process of cholesterol removal.

Drinking milk is good but it is advisable to go for milk containing little or no cholesterol. Limit milk products that contains more than 1% of milk fat such as cheeses, chocolate milk, milkshakes and coconut milk.

Limit the quantity of egg yolks consumed daily. Eggs are good but learn to eat more of egg whites (albumen) than the yolk.

There are also some breads and croissants baked with trans-fats or saturated fats in many of such cases you may not know. Therefore, limit the quantity you consume daily or per time.