Page 172 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

2. Avoid foods that contain trans fats
Most trans fats are formed when liquid plant oils are turned into solid
fats during a process called hydrogenation. Many processed foods
contain trans fats, such as French fries, potato chips, doughnuts,
pastries, croissants, cakes, cream-filled biscuits and cookies. In
order to limit the intake of trans fats, read the nutrition labels on
prepackaged foods (e.g. bread, biscuits) and choose the products
lower in total fats and trans fats.

3. Consume high-cholesterol foods as little as possible

Avoid foods that are high in both cholesterol and saturated fats, such
as
• Pork neck meat and bacon; and

• Some offal (e.g. pig’s intestine and ox tongue)

Under normal circumstances, foods high in cholesterol but low
in saturated fats, such as egg, squid and prawn flesh, should be
counted under the “Meat, fish, egg and alternatives” category
of a balanced diet and consumed in moderation. People with
cardiovascular diseases or those with high risk of developing
cardiovascular diseases are recommended to limit the intake of
dietary cholesterol.

4. Limit foods that are high in sodium

Eating a lot of foods that are high in sodium increases the risk of
having high blood pressure. Consume more fresh foods instead of
preserved or processed foods (e.g. mustard tubers, fermented black
soybeans, sausages, luncheon meat). Natural seasonings (e.g.

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