HEALTH TIPS FOR CHOLESTEROL DIET ( 2 )

At times we are confused about what we should eat and what we should avoid. The following are guidelines to ensure an adequate intake and balance of all important nutrients – carbohydrates, proteins, fats, fiber, vitamins and minerals.

1. Choose a nutritious diet : choose from a wide variety of food
2. Control your weight : prevent obesity by cutting down on fats, sugar and alcohol. Reduce the size of the servings and have regular exercise
3. Eat less fat : select fish, poultry and lean meats ; trim excess fats and remove the skin. Limit the amount of butter or margarine and use minimum cooking oil. Limit the amount of dairy products, fried food and snacks.
4. Eat less sugar : reduce the amount of sweet food such as cakes, soft drinks, biscuits. Reduce the sugar in the recipes. Use fresh fruits instead of canned ones. Increase the intake of complex carbohydrates such as rice, potato, whole grain bread
5. Eat more breads and cereals, fruit and vegetables
6. Drink less alcohol
7. Use less salt : as this may increase your blood pressure
8. Drink more water

 

FROM : EXECUTIVE HEALTH SCREENERS, SINGAPORE

HEALTH TIPS FOR CHOLESTEROL DIET ( 1 )

The low cholesterol diet  :

Foods to avoid :

1. Eggs : whole eggs, egg yolk
2. Milk : whole milk and its products – butter, cheese, ice cream, yogurt, condensed milk
3. Organ meats : brains, liver, pate, liverwurst, kidney, sweet bread
4. Seafood : prawns, squid, fish roe, caviar, canned fish in oil, shellfish, crabs
5. Meat : fatty meats – beacon , ham, sausages salami, canned meats, meat paste, hamburger mince
6. Poultry : duck, goose, skin of chicken and turkey
7. Bakery food : pies, pastries, cakes, doughnuts, biscuits
8. Fast food : fried chicken, chips, fish, spring rolls, etc. , pizzas
9. Nuts : cashews, macadamia nuts, coconut, roasted nuts, brazil nuts, peanuts, peanut butter
10. Fruits and vegetables : nil
11. Miscellaneous : gravies, potato crisps, caramel, chocolate, butterscotch, coffee whitener or other cream substitutes
12. Oils and fats : saturated fats – lard , cooking ( hard ) margarine, coconut and palm oils, mayonnaise
13. Cooking methods : frying, roasting in fat

Suitable substitute :

1. Eggs : egg whites
2. Milk : low fat milk, skim milk and its products – cottage and ricotta cheese, non fat yogurt
3. Organ meats : nil
4. Seafood : fresh fish
5. Meat : rabbit, veal, lean cuts of beef, lamb, pork
6. Poultry : chicken, turkey ( lean and without the skin )
7. Bakery food : bread ( preferably whole meal ), water biscuits
8. Fast food : nil
9. Nuts : pecan nuts, hazelnuts, walnuts, almonds, seeds
10. Fruits and vegetables : all types ( very important )
11. Miscellaneous : rice, pasta, cereals, herbs, spices, vegemite, tea, alcohol ( small amount )
12. Oils and fats : polyunsaturated fats – margarines, salad dressings, vegetable oils – olive, corn, soya bean, sunflower
13. Cooking methods : baking, boiling, grilling, stewing, steaming

 

FROM : EXECUTIVE HEALTH SCREENERS, SINGAPORE

HEALTH TIPS FOR FIRST AID WHEN BURN BY MOTORCYCLE EXHAUST

When driving a motorcycle, I often got my leg burn by exhaust because of careless. First aid I usually used is to apply tooth paste / hazeline snow to burn area.