Understand Diseases > High Blood Cholesterol

Diet

Reduce Fats Intake

We should reduce our intake of fats and select monounsaturated and polyunsaturated fats instead of saturated fats.

Monounsaturated Fats⁶
Monounsaturated fats help to reduce the level of "bad" cholesterol in blood while maintaining the level of "good" cholesterol.

Food examples : olive oil, canola oil, peanut oil

Polyunsaturated Fats⁶
Polyunsaturated fats help to reduce the level of total cholesterol in blood.

Food examples : soy bean oil, sunflower seed oil, corn oil

Saturated Fats⁶
Saturated fats increase the level of total cholesterol in the blood and should be avoided.

Food examples: animal fats, such as: lard, butter, fatty meats,
______________cream coconut oil preserved sausages

Avoid Food Containing High Cholesterol

The American Heart Association¹ suggests that our daily intake of cholesterol should be less than 300 mg. For your reference, the table below shows the typical cholesterol content in common foods⁶.

EGGS		Cholesterol (mg)
Chicken egg Yolk	(1 whole)	266
Quail egg Yolk	(1 whole)	74
Duck egg	(100 g)	619
Egg white	(1 whole)	0
MEATS / ORGANS		Cholesterol (mg)
Pig brain	(100 g)	2530
Cow brain	(100 g)	2054
Pig kidney	(100 g)	480
Cow kidney	(100 g)	387
Pig liver	(100 g)	368
Lamb liver	(100 g)	323
Fatty lamb	(100 g)	138
Preserved Sausage	(100 g)	150
Sliced beef	(100 g)	99
Pork spare ribs	(100 g)	105
Ham	(100 g)	62
Chicken thigh	(100 g)	95
Lean pork	(100 g)	77
Lean lamb	(100 g)	70
Beef	(100 g)	65
SEAFOOD		Cholesterol (mg)
Octopus	(100 g)	248
Squid	(100 g)	248
Lobster	(100 g)	85
Crab	(100 g)	100
Shrimp	(100 g)	154
Canned abalone	(100 g)	103-170
Fish	(100 g)	80
MILK AND DAIRY PRODUCTS		Cholesterol (mg)
Cream	(100 g)	140
Cheese	(100 g)	100
Butter	(100 g)	260
Ice cream	(100 g)	45
Milk	(100 g)	13
OIL		Cholesterol (mg)
Chicken oil	(100 g)	74
Lard	(100 g)	56
Vegetable oil	(100 g)	0
DIM SUM		Cholesterol (mg)
Pork dumpling	(1 pc)	6
Steamed beef meat ball	(1 pc)	20
Spare rib in blackbean sauce	(1 pc)	16
Shrimp dumpling	(1 pc)	11
Fried spring roll	(1/2 pc)	18
Fried taro cake	(1 pc)	2.9
Beef rice noodle	(1 roll)	8
Steamed Chicken roll	(1 pc)	25
CONVENIENCE FOODS		Cholesterol (mg)
Hamburger	(1 pc)	37
Big Mac	(1 pc)	100
Filet-O-Fish	(1 pc)	50
Sausage McMuffin w/egg	(1 pc)	270
milk shake (strawberry)	(1 cup)	10
fried chicken wings	(60 g)	104.4
Other		Cholesterol (mg)
fruits, vegetables,cereals		0