Low-Fat/Low-Cholesterol Diets

• Cholesterol Overview:
  • Saturated fats, especially trans-fats, can increase cholesterol levels in the blood, leading to health risks.
  • Cholesterol is essential in moderation for producing hormones, but excessive amounts lead to the build-up of plaque in arteries (atherosclerosis).

• Cardiovascular Diseases:
  • Coronary Heart Disease: Plaque build-up in the arteries of the heart restricts blood flow.
  • Heart Attack: Complete blockage of a heart artery causing damage to heart muscle.
  • Stroke: Blockage in brain arteries leading to damage in brain tissue.

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Guidelines for Reducing Fat and Cholesterol Intake

• Dietary Adjustments:
  • Avoid high-cholesterol foods such as butter, cream, hard cheeses, fatty meats, and processed foods like pizza and pastries.
  • Choose low-cholesterol foods such as:
  • Fresh fruits and vegetables.
  • Wholegrain cereals.
  • Lean meats (e.g., chicken and turkey).
  • Unsaturated vegetable oils like olive oil.
  • Low-fat dairy products.

• Cooking Tips:
  • Use low-fat cooking methods like grilling, baking, steaming, or microwaving instead of frying.
  • Trim visible fat from meat.
• Snack Smart:
  • Avoid fatty snacks like crisps and chocolate.
• Cholesterol Level Alert:
  • Healthy cholesterol should be under 5 mmol/L.
  • A balanced diet and exercise are critical to maintaining optimal cholesterol and heart health.