Lipid
There are three main types of blood lipid can be found in our bloodstream and they are
triglyceride, LDL cholesterol and HDL cholesterol.
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Triglycerides are the most common type of fat in your body. They are made in the body
from excessive intake of carbohydrate(e.g. refined sugary drinks and snacks), fat and
alcohol. High level of triglyceride may increase the risk of heart disease.
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Cholesterol is not a type of fat. It has different functions in the body. Cholesterol is
naturally produced in our body and it may also be obtained through diet.
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LDL cholesterol is also known as BAD cholesterol because it can build up slowly in
the inner wall of the arteries. This will narrow and harden the arteries and allow
lesser blood to flow through in the arteries. Therefore, high intake of LDL cholesterol
increases the risk of cardiovascular heart disease.
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HDL cholesterol is also known as GOOD cholesterol because it removes excess
cholesterol from arteries and help to prevent cholesterol build up in the blood
vessels. Thus, it protects you against cardiovascular heart disease.
It is important to limit fats and cholesterol intake in diet because high triglyceride and LDL
cholesterol may lead to cardiovascular disease, heart attack or stroke.
Your lipid profile in recent blood test:
Date: __________________
Lipid Profile
Desirable level
Total cholesterol: _________ mmol/L
less than 5.2mmol/L or 200mg/dl
Triglycerides: _________ mmol/L
less than 1.7mmol/L or 150mg/dl
LDL (Bad) cholesterol: _________ mmol/L
less than 3.2mmol/L or 130mg/dl
HDL (Good) cholesterol: _________ mmol/L
more than 1.2mmol/L or 40mg/dl
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DTD Lipid leaflet (V.1)
Created: Nov 2014
You are advised to cut down high saturated, trans fat and cholesterol foods
if you have high LDL level. Cut down high calorie foods if your triglyceride level is high.
Types of fat
Saturated fat
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Trans fat
Cholesterol
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Food item
Fat on meats (pork/mutton/beef) and lard
Skin and fat of poultry
Canned or processed meats (sausage/salami/luncheon
meat/burger patty)
Deep fried foods (fried chicken)
Full cream milk and dairy products
Coconut milk/oil and coconut products (coconut milk added kueh
and dishes)
Butter, palm oil, palm kernel oil, cocoa butter, ghee
Potato crisps
Pastries, cookies and cakes
Hard margarine and shortenings
Deep fried foods
Shellfish
Organ meats (liver/brain/kidney/intestine/heart/skin)
Egg yolk (limit to 4 per week)
Tips to manage your cholesterol levels:
Home
Eat out
Shopping
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Lifestyle
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Select lean cut of meats (pork/beef/mutton)
Trim all visible fats and remove the skin of poultry and meats
Have 2-3 serves of fatty fish every week (salmon, sardine, tuna, mackerel)
Use less oil in cooking. Avoid re-using oils more than twice
Adopt healthier low fat cooking methods (e.g. boiling, steaming, baking)
Use soft margarine instead of butter and use it sparingly
Aiming 2 serves of fruit and 2 serves of vegetable daily
Replace fried noodles with soup noodles (avoid drinking soup)
Limit deep-fried food to no more than twice a week
Ask for less oil and less gravy
Eat less high-fat bakery products (e.g. pastries, cookies and cakes)
Read the ingredient list and avoid products containing hydrogenated or
partially hydrogenated fats/oils/shortening
Read Nutrition Information Panel and choose products with lower
content of total fats, saturated fat and trans fat.
Choose products with the Healthier Choice Symbol.
Do physical activity for at least 150 minutes every week.
Maintain body weight within healthy weight range (Ideal BMI: 18.5 to 22.9
kg/m2)
Do not smoke
Limit to standard drink (Male: 2 standard drink; Female: 1 standard drink)
Medication
 Remember to take medication as prescribed.
For further information and enquiries, please consult your dietitian.
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DTD Lipid leaflet (V.1)
Created: Nov 2014