【食出膽固醇正常水平】膽固醇可分為「壞膽固醇」和「好膽固醇」。低密度脂蛋白膽固醇(LDL)普遍被稱為「壞膽固醇」，容易積聚於血管；高密度脂蛋白膽固醇(HDL)通常被稱為「好膽固醇」，幫助運送血液中壞膽固醇到肝臟代謝後排除。
飽和脂肪容易令血液中壞膽固醇增加，建議每天不要從飽和脂肪攝取多於每天熱量攝取的10%。反式脂肪則會降低好膽固醇提升壞膽固醇，因此應避免食用。攝取過量三酸甘油脂的後果同樣會積聚於血管，增加冠心病風險和死亡率。
豆腐、三文魚、橄欖油、綠葉蔬菜、綠茶、葡萄柚也有助降低壞膽固醇或改善心臟健康。
營養師提提您：雖然三文魚、橄欖油同樣含豐富不飽和脂肪，但過量食用都會提升總脂肪攝取和總膽固醇量。日常總脂肪攝取應控制佔總熱量的25-35%。
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【Standard Cholesterol Level Diet】Cholesterol can be divided into bad cholesterol and good cholesterol. Low-density lipoprotein cholesterol (LDL) is bad cholesterol, which would accumulate in blood vessels; while high-density lipoprotein cholesterol (HDL) is good cholesterol, which helps transport bad cholesterol in blood to liver for excretion.
The intake of saturated fat is likely to increase the bad cholesterol levels in the blood. It is recommended that no more than 10% of the daily calories intake comes from saturated fat. Trans fat helps reduce the good cholesterol and raises bad cholesterol, so it is better to avoid consuming trans fat. Excessive triglycerides will also accumulate in blood vessels, increasing the risk of coronary heart disease and mortality.
Tofu, salmon, olive oil, green leaf vegetables, green tea, grapefruit can also help reduce bad cholesterol and improve heart function.
Friendly reminders: Although salmon and olive oil are also rich in unsaturated fats, excessive consumption will increase total fat intake and total cholesterol. Therefore, daily total fat intake should be controlled within 25-35% of total calories intake.
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