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Submitted by Kohila on 22 February 2016

There are many tasty, low-cholesterol foods available in hawker centres for you to enjoy while dining out. Just make the right choice recommends nutritionist Kohila Govindaraju.

Living with high cholesterol? Confused what to eat in food court? Highly concerned about your saturated fat and cholesterol and planning to shift to low-fat foods? Research has proved that eating saturated fats and trans fat can elevate the blood cholesterol level that links to increased risk of heart disease. 

But not all fats are bad.  Your body needs fat, the major source of energy. Fat is essential for the absorption of vitamins and minerals. Some fats like monounsaturated and polyunsaturated fats are considered “good” fats. Nuts, seeds, beans and fish are good source omega polyunsaturated fats, the good fats.

Read: All you need to know about cholesterol and your diet

The key is to lower the cholesterol by choosing low-fat or non-fat dairy foods, increasing fibre and lowering saturated fat.

Fill up with fibre

Oatmeal is a classic choice for breakfast that helps lower cholesterol. The beta-glucans, a soluble fibre naturally found in oats help lower bad LDL cholesterol that reduces the risk of heart disease.  

Say no to trans fats

Research has proved that eating saturated fats and trans fat can elevate the blood cholesterol level that links to increased risk of heart disease. 

Limit the consumption of high saturated foods like-butter, bacon, lard, red meats, organ meats, whole milk, cream, deep fried foods.

Trans fat will increase LDL cholesterol in the blood. Baked foods like cakes, cookies, crackers are loaded with shortening, that is made from partially hydrogenated vegetable oil, high in trans fat. 

A ban on dangerous trans fat will help prevent your heart from an attack

Opt for omega fats

American Heart Association suggests minimum two servings of fish a week. Tuna, salmon and sardines are rich in heart healthy omega fats.

Relish on nuts

Nuts rich in omega 3 & 6 polyunsaturated fatty acids are great snacks that can lower the LDL cholesterol in the blood. 

Get moving

Regular physical activity for about 150 minutes will help improve overall cardiovascular health.

Fruits & Vegetables

Higher the intake of fruits and vegetables, lower the chances of developing heart disease. Enjoy vegetables, for they are rich in fibre and phytochemicals. Plant sterols and stanols will help reduce the absorption of cholesterol in blood.  

Chill out with fruits. By consuming fruits, at least 3 servings a day, you not only slash the calories but can get powerful antioxidants and fibre as bonus.

Watching the amount of fat you eat is very important because foods high in fat are high in calories and can lead to weight gain.  Don't despair. If you can order a meal that balances the proteins, fats and carbohydrates and if you can stick on to the right portion size, it means you are in the right track.  Eating out is part of your social scene! 

There are many low-cholesterol foods available in hawker centres. So, enjoy your food while dining out. Here are some things you can order in at the hawker centre: 

  • Popiah, sliced fish bee hoon soup, prawn mee soup, economy rice, thunder tea rice, wanton mee soup, Yong tau foo.
  • Beehoon soto, Mee siam, Mee soto, Gado–gado, Ikan Bakar, Malay economy rice, Penang laksa, Asam fish. 
  • Chappati, dosai, idli.

References

http://www.mayoclinic.org/

http://www.heart.org/

www.webmd.com

http://www.hpb.gov.sg/