Eating well

Dietary Fat

In western countries, abundant food has caused many people to overeat and to consume excess fat which causes weight problems and obesity. Reducing the intake of high-fat food and choosing healthy food can help maintain an ideal weight and control high cholesterol and triglycerides and reduce the chance of hardening of the arteries (artherosclerosis).

Choosing the Appropriate Fat

Carefully avoiding fatty food and reducing your total daily intake of fat will help you reduce cholesterol. You should especially avoid saturated fats and trans fats as these 2 types of fat can cause large increases in blood cholesterol.

Overall, lowering cholesterol requires paying attention to one’s daily food intake – eat in moderation and follow a balanced diet.

Good Types of Fats
Type of Fat Food Source
Monounsaturated fat
(liquid form at room temp)
Olive oil, canola oil, peanut oil, nuts, seeds, avocado
Polyunsaturated fats Sunflower oil, corn oil, almond, sesame oil, safflower oil, soft margarine
Omega 6 fatty acid Nuts, seeds
Omega 3 fatty acid Salmon(三文魚), mackerel (鯖魚), cod (鱈魚), sardines ( 沙丁魚), pampano (金槍魚), flaxseed (亞麻子), soy bean oil (黃豆油), omega-3 eggs, walnut meat (合桃肉)

Bad Types of Fats (high in cholesterol)

Type of Fat Food Source
Saturated fat
(solid at room temperature)
Fatty beef/pork/lamb, chicken/duck skin, butter, full cream, lard, palm oil (棕櫚油), coconut oil, margarine (人造牛油), cocoa butter, sausage (香腸), Chinese sausage ( 臘腸)
Trans fat Some saccharified vegetable oil (醣化的植物油), trans fat (反式脂肪油), fast food take-outs, processed food (such as cookies, cake, crunchy snacks, flourcakes, etc)
Commonly called “junk food” like hotdog, fries

Note: The food ingredient label will show amount of calories

Dim SumDim sum

Restaurant dim sum items often have fatty meat in their fillings, or have been deep fried, or are high in fat and cholesterol. Limit consumption to 1 -2 times per week.

Tips for eating dim sum:

  1. Choose steamed items or savory buns, ex: shrimp dumpling, pork dumpling, pea shoots dumpling, steamed rice rolls, pork and vegetable bun, etc.
  2. Avoid items with barbecue pork such as: BBQ pork bun, BBQ pork rice roll, BBQ pork pie, etc.
  3. When ordering rice or noodles, choose those with soup. Avoid fried rice or noodles or those with thick sauce on top.
  4. When eating rice or noodles, avoid adding sweet sauce, soy sauce or other high-sodium sauce.
  5. Consider ordering a dish of blanched vegetable.
Dim Sum Portion Fat content (g)
Shrimp dumpling (蝦餃 ) 2 pieces 2.5 g
Shuimai (燒賣) 2 pieces 2.5 g
Rice flour dumplings (粉果) 2 pieces 2.5 g
Steamed rice noodle rolls with beef (牛肉腸粉) 1 piece 2.5 g
Pan-fried radish cakes (煎蘿蔔糕) 1 piece 5 g
Pork ribs (排骨) 2 pieces 5 g
Steamed beef meatballs (山竹牛肉) 2 pieces 10 g
Spring rolls (春卷) 1 piece 10 g
Salted rice dumplings (鹹肉粽) 1 whole 10 g
Potstickers (煎窩貼) 1 piece 10 g
Fried taro dumplings (芋角) 1 piece 20 g













Content by Jenny Ho, Registered Dietitian