TRIGLYCERIDES
Triglycerides (TG) are the most common type of fat in the body. Often your doctor may test for it. The evidence on whether a high TG level is a risk factor for heart disease is not clear. But a high TG level combined with low HDL cholesterol or high LDL cholesterol seems to speed up atherosclerosis - the fatty plaque in the arteries.
Table
Triglyceride level
|
Category
|
Less than 150 mg/dl (1.69 mmol/L)
|
Normal
|
150-199 mg/dl (1.69-2.25 mmol/L)
|
Borderline high
|
200-499 mg/dl (2.25-5.63 mmol/L)
|
High
|
500 mg/dl (5.63 mmol/L) and above
|
Very high
|
Source: Cholesterol, Lowering the Levels (American Heart Association)
Practical tips for a low fat diet
Table below is a very good and practical diet to keep your cholesterol in check. But don’t be too harsh on yourself. Attempt the easy changes first, such as skinning the chicken, or eating a slice of fruit to replace a fatty snack. Drastic and sudden changes to one’s diet are often accompanied by failure and return to the former dietary habits. Accept that there will be occasional lapses, but don’t be harsh on yourself for indulging occasionally.
Table .LIPID LOWERING DIET.
Principle
|
Amount
|
Comment
|
Decreased total fat/oil
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< 30% energy
|
Modify cooking methods - grill/steam/boil/microwave/bake to reduce use of oil and fats.
|
Types:
a) Saturated fat
|
Avoid
|
eg. butter, hard margarine, whole milk, cream, high fat cheese, fatty meals, bacon and sausages, coconut oil, santan, products containing hydrogenated oils eg. some coffee whitener
|
b) Mono and polyunsaturated oils/margarine
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Not more than 2 tablespoons per day (including the amount in products based on these)
|
eg. olive oil, sunflower oil, corn oil, palm oil, soyabean oil, peanut oil, polyunsaturated margarine
|
Increased intake of food high in protein but low in saturated fat
|
Skinned chicken, fish, bean curd (tofu), egg white, legumes
| |
Increased intake of complex carbohydrates; increased fruit, vegetables and legumes for fibre
|
20-25gm fibre/day - half derived from fruit and vegetables
|
All fruits, fresh vegetables, legumes (lentils, peas, beans) unrefined cereals including oats, wholemeal flour, tubers
|
Decreased dietary cholesterol
|
< 300 mg/day
|
Allow up to 2 egg yolks per week. Avoid organ meat (offal) eg. liver, heart, brains, kidney.
Allow a small/reduced amount of prawns/crabs/oysters/cockles once or twice a week.
|
Source: Malaysian Consensus Statement on Management of Hyperlipidaemia 1997
