7 Simple Ways to Cut Down Fat and Reduce the risk of a Heart Attack

Following a healthy lifestyle which includes regular exercise and a balanced diet goes a long way to reduce your risk of Coronary Heart Disease.

There are three types of fat with different chemical structures that have varied effects on our blood cholesterol level:
<style>.nobrtable br { display: none }</style>

<table>
<tbody>

<tr>

<td>Type of Fat</td>
<td>Food Sources</td>
<td>Effect on Cholesterol</td>

</tr>

<tr>

<td>1. Saturated</td>
<td>Beef, Lamb, Pork, Hard Margarine, Cream, Full Cream Milk and Dairy Products (e.g. cheese), Coconut Oil, Palm Kernel Oil</td>
<td>RAISE blood cholesterol levels</td>

</tr>

<tr>

<td>2. Mono-unsaturated</td>
<td>Olive oil, Avocado Pear, Nuts (Almonds, Pecans, Peanuts, Hazelnuts)</td>
<td>May be as effective as as polyunsaturated fats in decreasing blood cholesterol levels</td>

</tr>

<tr>

<td>Polyunsaturated</td>
<td>Sunflower Oil, Tub Margarine, Oily Fish</td>
<td>LOWER blood cholesterol levels</td>

</tr>

</tbody></table>

Visible and Invisible Fats

Visible Fat Foods: is basically the fat that you can see such as oil, butter, margarine, chicken skin and fat on meat.

Invisible Fat Foods: is far more difficult to recognize. This type of fat tends to be saturated and usually makes up more than half the average person’s fat intake. Found in usually milk, cream, cheese, cakes, pastries, biscuits, snack foods, fast foods and sausage meats.

The following dietary guidelines are recommended by the Heart Foundation for the reduction of Coronary Heart Disease.

1. Eat less fat, especially saturated fat

Total fat intake should not exceed 30% of total daily energy intake.

2. Substitute saturated fat with polyunsaturated and mono-saturated fats.

Saturated fat intake should be reduced to 10% or less of daily energy intake and polyunsaturated fat increased to a maximum of 10%.

3. Limit intake of foods high in cholesterol

Dietary cholesterol should be limited to 300 mg per day.

4. Eat more complex carbohydrates, especially those rich in fibre

Fibre intake should be kept at 20 – 30 g per day in the form of fresh unrefined foods.

5. Control Your Weight

Ideal weight must be maintained by regular exercise and controlled food intake.

6. Use less salt

Salt intake should be limited to 5 g per day (1 tsp).

7. Use alcohol in moderation

The maximum daily intake of alcohol should be 2 – 3 drinks.



PF – Polyunsaturated Fat
MF – Mono-unsaturated Fat
SF – Saturated Fat