Cholesterol and Fats
an essential part of the diet and a good source of energy.
They insulate the body and are carriers of fat soluble
vitamins. The body stores all extra calories in the form of
Cholesterol is essential to the human body in small amounts
for the manufacture of hormones. However, a high level of
blood cholesterol increases the risk of heart disease.
Saturated fats raise cholesterol levels in the blood while
unsaturated fats help lower it.
diet with total dietary fat intake of less than 30% of total
calories, with less than10% calories from saturated fats,
limit polyunsaturated fat intake to less than 10% of
calories and limit daily cholesterol intake to less than 250
to 300mg.( This does not apply to children under 2 years.)
Choose foods relatively low in fat and cholesterol such as
vegetables, fruits, whole grains and low fat dairy products.
Fat can change in nature when it is heated and so avoid
using the same fat repeatedly. Use cooking methods that add
little fat to the recipe, like grilling, baking, poaching
instead of frying.
Caution! All fats are high in calories. All fats
whether from vegetable oil, ghee, butter, animal fat contain
the same calories per gram. Fats derived from animal sources
such as dairy products, egg yolks and meat contain
cholesterol. Fats derived from vegetable sources do not
|Eat in moderation
|Oils high in polyunsaturated fatty
acids like sunflower, corn, sunflower & soya.
|Oils high in mono saturated fatty
acids like olive, mustard & groundnut.
|Seeds like pumpkin,
sunflower & sesame.
||Oils high in saturated fats like
palm & coconut.
|Salad dressing (Vegetable oil
||Animal fat like lard bacon.
||Salad dressing (mayonnaise based).