Cholesterol

Healthy blood cholesterol levels are important for the health of your heart and blood vessels.
Cholesterol is a waxy, fat-like substance found in every body cell. However, cholesterol can
be deposited along the walls of blood vessels. Over time this will cause narrowing of the blood
vessels that can lead to coronary heart disease and stroke.

Normal blood vessel

Blood vessel with buildup of

cholesterol and fat deposit

What is the difference between HDL and LDL?

HDL or high-density lipoprotein, is the good cholesterol. HDL picks up excess cholesterol
and removes them from your body. LDL or low-density lipoprotein, is the bad cholesterol.
LDL transports and deposits cholesterol throughout your body.

What should my cholesterol levels be?

Types of tests

Desirable levels

Total cholesterol
HDL
LDL

< 200 mg/dl (5.20 mmol/L)

> 45 mg/dl (1.15 mmol/L)
< 160 mg/dl (4.10 mmol/L)*

Source: National Cholesterol Education Program (NCEP) Adult Treatment Panel III Report
* Your doctor may set other targets for you if you have diabetes, high blood pressure or heart
disease.

How can I control my blood cholesterol levels?

Do you know?
The amount and type of fat you consume have a stronger effect on your
cholesterol levels than the cholesterol you consume. However you still
need to keep your cholesterol intake to < 300 mg per day.
Eat healthily!
Moderate your cholesterol intake
Because our liver usually produces adequate cholesterol for our bodies needs, we do not
need to consume extra cholesterol from our diet. Cholesterol can only be found in animal
products e.g. meat, chicken, duck, fish, milk and milk products. Plants do not contain
cholesterol but this does not mean that they do not have any fat. Vegetable products that
are high in fats include coconut, vegetable oil, and margarine.
Follow these guidelines to keep cholesterol consumption below 300 mg per day:
Limit consumption of egg yolks to 3 or less per week.
Limit consumption of organ meat to once per month and keep to small portions.
Consume no more than 180g (about 2 palm-size portions) of fish/ chicken/ meat per day.
Limit consumption of seafood (e.g. prawn, squid, cuttlefish, lobster, abalone) to twice a
week and keep to small portions.
Minimise consumption of fish and crab roe.

Cut down on fat

Prevention Division
National Kidney Foundation

Eat less fat (less fried and oily foods) and replace saturated fat with poly- or monounsaturated
fat.

Types of fats
Saturated fat

Trans fat

Polyunsaturated fat

Monounsaturated fat

Food Sources

Health Effects

Fatty meat
Chicken and duck skin
Full cream dairy products
Lard
Coconut cream/ milk/ oil
Palm oil
Hard margarine
Deep-fried fast foods (e.g. french
fries)
Pastries
Commercially produced cookies and
snack foods (e.g. potato chips)
Corn/ Soybean/ Sunflower/ Rice
bran oils
Soft-tub margarine
Fish
Olive/ Canola/ Peanut oils
Nuts (almond, cashew, peanut,
macadamia, pistachio)
Soft-tub margarine

Can increase blood cholesterol

Can increase blood cholesterol

Helps to lower blood

cholesterol
The best among the 3 types of
fat to reduce the risks of heart
disease

Increase your soluble fibre intake

Soluble fibre can lower blood cholesterol. Foods high in soluble fibre include oats, barley,
dry beans, apple, orange, pear and carrot.

Include 2-3 fish meals per week

Fatty ocean fish (e.g. salmon, sardine, mackerel) contain omega-3 fatty acids that can
inhibit the formation of blood clots that can block blood vessels. Fish oil supplements are
generally not recommended unless prescribed by your doctor.

Replace soybean products for meat and poultry several times a week
Tofu, taukwa and soybean milk contain isoflavones that can help lower blood cholesterol
levels. Enjoy these cheap and nutritious products without the saturated fat and cholesterol
of meat and poultry!

Get moving!
Physical activity improves your heart health by reducing blood pressure, controlling body
weight and increasing HDL or good cholesterol levels.

Stop smoking!
Cigarette smoking may lower HDL levels and damage the walls of your blood vessels
making it easier for fatty deposits to build up. It also raises blood pressure and may
increase the tendency to form blood clots that can block your blood vessels.

The information and recommendations in the Health Notes are general guidelines, not to be viewed as
specific advice for any individual. Please see your physician or other health care advisor regarding
personal health decisions.

Prevention Division
National Kidney Foundation

A public health message brought to you by the NKF Prevention Team. If you need further information, speak to our
nurses at 1800 775 3064, email prevention@nkfs.org or visit the Prevention website at www.nkfs.org/prevention.
All rights reserved.

Prevention Division
National Kidney Foundation

Prevention Division
National Kidney Foundation