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#Triglycerides normal range for teen skin#

Use low-fat yoghurt/ evaporated milk/ soymilk to replace coconut milk in cooking.

Grill, boil, microwave, stir-fry, steam, bake, roast, stew.

brown rice, wholemeal bread, chappati, oats) *1 serve vegetables = 150g raw leafy vegetables = 100g raw non-leafy vegetables (¾ mug) *1 serve fruit = 1 small apple/ pear = 1 wedge papaya/watermelon = 10 grapes = ¼ cup dried fruit sardines, mackerel, tuna, at least twice a weekĮat 2 serves of fruits and 2 serves of vegetables daily Take your medicine as prescribed by your doctorĬhoose lean meat and low-fat dairy productsĮat oily fish, e.g. brisk walking, cycling, jogging, swimming, dancing or as advised by your doctorĥ.

Encourage 150minutes per week of moderate-intensity activity e.g.

Smoking harms your blood vessels and lowers your HDL-cholesterol 4.

Sources: fruits, legumes, vegetables and wholegrains such as oats, oat bran, barley, brown rice, wholemeal bread.

It helps to ↓ Total Cholesterol & ↓ LDL-cholesterol as it removes cholesterol by excreting through faeces.

The table below shows the cholesterol content of some common foods:.

For those with high blood cholesterol level, limit dietary cholesterol to 200mg/day

The recommended dietary cholesterol intake is 300mg/day.

Food sources: organ meat, egg yolk, animal fat, fish roe, squid, prawns, crabs.

Cholesterol is only found in animal products.

Salmon, mackerel, tuna, sardines, soybean oil, corn oil, safflower oil, sunflower oil

Types of fat: Unsaturated Fat - Polyunsaturated Fat (PUF A) Types of fat: Unsaturated Fat - Monounsaturated Fat (MUFA)Įffects on blood cholesterol: ↓LDL-cholesterolĪvocados, nuts, seeds, olive oil, canola oil, sesame oil, peanut oil pastries, biscuits, cookies), shortenings, partially hydrogenated vegetables oil French fries, potato chips and donuts) Baked goods (e.g. Plant: palm kernel oil, non-dairy creamer, coconut oil, coconut milk, cocoa butterĮffects on blood cholesterol: ↑ LDL-cholesterol ↓HDL-cholesterolįried food (e.g.

#Triglycerides normal range for teen skin#

The table below shows the food sources of the different types of fat found in our diet and their effects on blood cholesterol levelĮffects on blood cholesterol: ↑ LDL-cholesterolĪnimal: butter, lard, ghee, fat/ skin on meat, full cream dairy products Limit total fat intake and replace unhealthy types of fat (saturated and trans fat) in your diet with healthier fats (monounsaturated and polyunsaturated fat).Eat healthily to keep high cholesterol at bay Reduce extra calories from fats and sugarĢ.Aim for a healthy weight range of Body Mass Index (BMI) from 18.5 to 23kg/m2.High cholesterol narrows the blood vessels, which increase the risk of heart attack or stroke.What Should My Blood Cholesterol Profile Be? Important for building and maintenance of body cell membranes, making of Vitamin D, hormones and bile acids.Made by the liver and also comes from food.A waxy, fat-like substance in the blood.