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Nutrition: Balancing Fat Intake

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Balancing Fat Intake 1.png

Why Should Fats Matter?

Some fats are necessary for a healthy living
Too much of a certain type of fat called cholesterol, in the blood can narrow arteries over time and lead to heart disease or stroke

GOOD CHOLESTEROL prevents the build up of fatty deposits in blood vessels and lowers the risk of heart disease and stroke.
BAD CHOLESTEROL leads to build up of fatty deposits in blood vessels and narrows them, increasing the risk of heart attacks or stroke.

Healthy Fats

Lowers bad cholesterol
Lowers risk of heart disease and stroke

Polyunsaturated Fats

Monounsaturated Fats

Unhealthy Fats

Raises bad cholesterol
Lowers good cholesterol levels
Increases risk of heart disease and stroke

Saturated Fats

Trans Fats

Balancing Fat Intake 7.png

Tips to Reduce intake of Unhealthy Fats

Cooking

Remove skin and fat from chicken/meat
Skim off the top layer of oil/fat over gravy before serving
Replace coconut milk with evaporated low fat milk
Replace full fat milk/yoghurt with a low fat or skim alternative
Use unsaturated oils instead of palm oil, ghee or butter
Limit deep frying to once a week

Eating Out

Choose brown rice or plain rice instead of coconut rice, ghee/briyani rice
Avoid adding gravy/curry on rice
Choose noodles in clear soup over fried noodles

2021/04/30

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