• Animal fats, e.g. fatty meat, skin of poultry, lard.
• High-fat dairy products, e.g. full cream milk, butter, ghee.
• Dishes containing coconut milk or coconut cream, e.g. nasi lemak, curry laksa, kuih-kuih.
• Foods prepared with palm-based vegetable oil.
• Deep-fried foods.

• Raises 'bad' cholesterol level in the body.
• Increases the risk of heart disease and stroke.

• Pastries and cakes.
• Deep-fried foods.
• Cookies and biscuits.
• Products containing vegetable shortening and hydrogenated or partially hydrogenated oils (as stated in the ingredient list on food labels).

Note: Foods high in trans fat often contain high amounts of saturated fat.

• Raises 'bad' cholesterol and lowers 'good' cholesterol levels in the body.
• Increases the risk of heart disease and stroke.

• Olive oil, canola oil and peanut oil.
• Most nuts e.g. almonds, cashew nuts and hazelnuts.
• Avocados.

• Reduces 'bad' cholesterol levels in the body.

Omega-6

• Corn oil, soybean oil, sunflower oil, safflower oil.
• Seeds e.g. sunflower seeds and sesame seeds.

Omega-3

• Fish e.g. salmon, sardine, longtail shad (terubok) and Spanish mackerel (tenggiri papan).
• Walnuts.
• Canola oil and soybean oil.
• Products enriched or fortified with omega-3 e.g. bread and eggs.

• Reduces 'bad' cholesterol levels in the body.
• Protects against heart disease.