Cholesterol is a complex substance necessary for the brain, cell integrity and the construction of sex hormones. It is mainly found in animals. They can be classified into high-density lipoproteins (HDL) and low-density lipoproteins. LDL is bad as it carries fats to the tissues for deposition. HDL is good because it carries cholesterol back to the liver for excretion. However, the usual clinical test will include tests for HDL, LDL, and triglycerides.

Fiber-rich foods, such as vegetables and fruits, will help lower cholesterol. Replacing saturated fats, such as palm oil, coconut milk, butter, lard, and fats from meat and skin, with unsaturated fats will further lower cholesterol.

Our healthy diet should include daily intake of fruits, vegetables, cereals, oat bran, peas, barley, and beans if possible. Use polyunsaturated and monounsaturated fats sparingly and don’t recycle the oil. Many street vendors are guilty of this. Eggs are a good source of vitamin A. But if you have a history of high cholesterol, limit your intake. Egg yolks are high in dietary cholesterol, but have less of an impact on blood cholesterol.

Olive oil has been suggested to lower bad cholesterol, but exercise has been shown to raise good cholesterol. It is prudent to limit your intake to no more than 300 mg of cholesterol per day. Ikan bile is known to have high cholesterol and salt. Soak in water to remove salt. Coconut does not contain cholesterol but it is high in saturated fat.

Eating high-fiber diet foods has been shown to lower blood cholesterol. Fiber is a nutrient and is vital for health. It adds bulk to the diet and fills it up, so we’re less likely to “snack” on high-calorie foods. Fiber binds to bile salts and is eliminated from the body. The more bile salts that are removed, the more cholesterol is lost. That said, a low-fat diet followed by regular exercise is still important.

The recommended daily intake of two fruits plus two vegetables is required to maintain a healthy fiber-balanced diet, or an equivalent of 25 g of fiber each day. By including whole grains in our diet, we can increase our fiber intake.

Fiber can be soluble or insoluble. Soluble fiber is found in beans, peas, lentils, oatmeal, barley, and fruit. Insolubles include cereal products, vegetables, and fruit skins.

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