Recommend Fat Intake

Ok. If you refer here, when monitoring fat u need to take into account these 3 things:

Recommend Daily Intake (RDI)
Total Fat : 65 g
Saturated Fatty Acids : 20 g
Cholesterol : 300 mg

On how to lower cholesterol level, head to the link below:

List of Food that Lowers Cholesterol Levels

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High Cholesterol Foods To Avoid

The high cholesterol foods contain saturated fat and cholesterol. Saturated fats, found mostly in animal products, raise LDL cholesterol (bad cholesterol) level. Animal foods contain cholesterol. So if you eat these foods in excess to make your diet a high cholesterol diet, your cholesterol level rises.

You should be aware that it is not the cholesterol content of a food is harmful, its saturated fat content causes the liver to produce more harmful LDL cholesterol and triglyceride levels.

Good Cholesterol (HDL cholesterol) - This is the type of cholesterol in the body that removes extra cholesterol from the body. The body needs cholesterol to form cell membranes, produce vitamin D, produce bile to digest fat, and many other things. Your body uses HDL cholesterol in order to remove the entire extra.

Bad Cholesterol (LDL cholesterol) - This is the type of cholesterol that brings cholesterol to the rest of the body. Out of all the causes of high cholesterol, this has to be one of the most prominent. This type sends cholesterol to the cells.

You should limit the intake of all these high cholesterol foods. And, always pay attention to food package labels to check fat and cholesterol levels.

"Cholesterol free" written on a food is not important if it contains lot of saturated fat. For example, coconut oil is cholesterol free, but is highly saturated and is therefore not good for your heart. You should give less attention to "low cholesterol or cholesterol-free" than saturated fats on the food label. "High cholesterol foods" therefore means foods high in saturated fats or triglycerides.

Keep in mind the following when these labels say:

"Cholesterol Free" it means less than 2 milligrams(mg) cholesterol and 2 grams or less fat;

"Low Cholesterol" means 20 mgs or less cholesterol and 2 grams or less saturated fat;

"Fat Free" means less than ½ gram fat;

"Low Fat" means 3 grams or less fat;

"Reduced Fat" means at least 25 percent less fat than other brands of same food.

So, "free" does not literally mean free. To give you an idea you should not consume more than 300 mg of cholesterol per day.

List of High Cholesterol Foods

High cholesterol foods are mainly

1. All animal products such egg yolks, meat, poultry, fish and higher fat milk products.

2. Processed and prepared foods such as cookies, pastries and muffins contain high amounts of fat including trans-fats.

3. Deep fried foods.

You should eat the following high cholesterol foods in limit. Don't make your diet a high cholesterol diet. The following list clearly spells out how much cholesterol each food and its serving portion contains. Keep this in mind when you consume these high cholesterol foods.

note that below refers to :

Food = Serving Size = Cholesterol Level

Boiled egg = 1 whole egg = 225 mg

Cream cheese = 1 oz = 27 mg

Cheddar cheese = 1 oz = 19 mg

Butter = 3.5 oz = 250 mg

Lamb = 3.5 oz = 70 mg

Beefsteak = 3.5 oz = 70 mg

Chicken = 3.5 oz = 60 mg

Kidney, beef = 3.5 oz = 375 mg

Liver, beef = 3.5 oz = 300 mg

Ice Cream = 3.5 oz = 45 mg

Sponge cake = 3.5oz = 260 mg

source links:

fatfreekitchen.com

all-about-lowering-cholesterol.com

www.dietaryfiberfood.com

dietfoodslowercholesterol.info

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nampak tak 1 telur aje dah brp byk cholesterol? that is the reason why sy limitkan egg intake sy jd at most 3 or less eggs per week. coz one of the reasons i got fat pon jasa baik telur jgk la. ehehe. pagi petang siang malam dok telan telur, mmg byk benar la fat sy telan. jd 'terlampau sihat' plak.

anyway.. sy jumpe 1 link ni, mmg elok utk korang tahu amount of : calories, total carbs, total fat, protein, sodium, cholesterol dan vitamins.

cthnye, sy search on EGGS dpt link ni dan boleh select nak view cholesterol level. utk dpt nutrition info ni bila korang click 1-1 jenis mknn, korang kene click kat view more (name of food) nutrition info.

main page utk ke food datebase : http://www.fatsecret.com/calories-nutrition/