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Not all cholesterol is bad. Cholesterol can be classified into two types – LDL and HDL. LDL is what we commonly term as the ‘bad cholesterol’ as these are the cholesterol that causes plaque buildup in our arteries. HDL, on the other hand, is known as the ‘good cholesterol’ as it helps in the excretion of excess cholesterol. Cholesterol in our body is naturally produced by our liver. Fun fact: only 25% of the cholesterol in our body comes from our food! When we consume extra cholesterol, the liver will reduce the amount of cholesterol it produces. 

However, not all individuals are as lucky; the dietary cholesterol just adds to the amount of cholesterol produced by our liver, increasing the total amount of cholesterol in our body. So it’s best to watch our intake of cholesterol by moderating what we consume daily! In fact, many people turn to Traditional Chinese Medicine (TCM) health supplements for cholesterol support too after consulting a doctor or a TCM licensed physician for their condition.

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Egg yolks

Eggs are known for their high cholesterol content and have been avoided by people with high cholesterol. But do note that it is perfectly fine to consume up to four egg yolks per week! Just make sure to moderate your intake of egg yolks; egg whites are perfectly fine!

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Full-fat yogurt

If you love your yogurts, check if they are full-fat or not! Try switching to the low-fat ones and you can still enjoy your yogurts as usual without worrying about your cholesterol. Once you’ve gotten used to the low-fat ones, give greek yogurt a go as they contain lesser trans fat compared to the normal full-fat yogurt.

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Baked goods

Cookies, muffins and pastries are some of the baked goods that people with high cholesterol should limit their intake of. To increase their shelf life, these baked goods use trans fat which will increase your LDL (bad) cholesterol and lowers your HDL (good) cholesterol.

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Organ meats

Do you love eating pork’s liver in your bowl of bak chor mee (minced meat noodle)? Or your comforting bowl of pig organ soup? It’s time to cut down on these local delicacies if you have high cholesterol! Skip eating the organs meats the next time you order these dishes.

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If you love your seafood, it’s time to cut down some of your seafood and switch them out for other foods instead! Prawns are especially high in cholesterol, so avoid any prawn noodles! 

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Red Meat

Did you know in general, red meats have more saturated fat which is bad for the body as compared to chicken and fish? Saturated fats raise blood cholesterol while unsaturated fats found in salmon can improve your HDL (good) cholesterol.

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Eating icecreams frequently can actually raise your cholesterol level! Made from full-fat diary, an average single serving of ice cream contains a high amount of saturated fat which is about a quarter of the recommended daily intake for adults. It also contains about 10 per cent for the daily intake of cholesterol. They are certainly yummy, but try to save them for special occasions for your health and waistline!

If you have a soft spot for ice cream, try switching them for alternatives instead such as frozen yoghurt, sherbet and sorbet which has low saturated fat content. Cut down these foods and monitor your results!