Espedilla: How to control high cholesterol?

DEAR Dr. Fritz,

Good day to you! I am under 30 years old and yet I am already concerned about my health. The recent results of my cholesterol level were relatively high. I was already given anti-cholesterol medications. But, I was not informed of what particular food that I need to avoid and those that I could eat. I hope you can help me.

Thank you and more power.

Giovanni of San Pedro


Dear Giovanni,

You should be concerned. Why? Because you are under 30 years-old and yet, your cholesterol level is already high. That is not a good indication. Well, It's a sign that you've been indulging delicious yet fatty food in the past. But, not all fats are bad though. There are also good fats that you can get from deep sea fishes.

Here are the foods that you are recommended to eat:

1. For rice and substitutes - all cereals, roots, tuber, pan de sal, spaghetti and macaroni.

2. For meat, fish and substitutes – broiled or baked lean meats without the skin and fats while eggs can be cooked in any way except fried.

3. For vegetables – all types of vegetables cooked without the added cooking oil.

4. For milk – skim or non-fat milk, whole or evaporated milk should be in moderation.

5. For desserts – gelatin, fruit ices, and angel cakes.

Meanwhile, foods to avoid for high cholesterol:

1. For rice and substitutes – mami, miki, breads with added fats like croissants, biscuits, muffins, pancakes, sweet rolls.

2. For meat, fish and substitutes – processed and canned food, or frozen meats, drippings from meat, internal organs, sausages, fried eggs, lobster, shrimps, oysters, clams, crabs, cream, cheese, whole milk and nuts.

3. For vegetables – buttered or creamed vegetables.

4. For milk – Carabao’s milk and condensed milk.

5. For desserts – pies, pastries, chocolates.

6. For fats – cream, butter, oil, mayonnaise, salad dressing, chicharon and gravies.

7. Don’t forget the humba, lechon kawali and crispy pata.

If you love your life, you should love your heart and hate these foods.
Well, I hope that helps. Good luck!

Dr. Fritz


Dr. Fritz Legarde Espedilla is an aesthetic dermatologist and surgeon and a clinical sexologist. She is also trained in hypnotherapy and Medical Acupuncture. She has been in the broadcast media for more than a decade and has written a book based on her 15 year stint with her radio program, “Healthy is Sexy Secrets ni Dr. Fritz.” She is also a faculty in a College of Pharmacy. For your questions, you may send them to Dear Dr. Fritz, c/o Sun.Star-Davao Publishing Inc., Ebro-Pelayo Building, Jacinto St., Davao City, (former Department of Foreign Affairs office), across Ateneo de Davao University and beside Holy Child School of Davao, or you e-mail them to If you don’t wish your letter to be published, we regret that we cannot answer them. Thank you for your understanding.
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