I run www.vegetarian-china.info/ ... there's some dishes there you might like to take a look at. Going vegan or at least vegetarian would definitely help you.
In terms of eating decent low-fat western food outside, I would recommend:
- Small veggie pesto salad at Salvadors (very filling)
- Salads at Prague Cafe (though a little pricey)
Unfortunately much western food is simply bad for you in terms of cholesterol. Quiche, pizzas, hamburgers, heavy chunks of meat, etc. Lots of Chinese food you buy outside is also very oily, though. You can reduce the amount of oil you are eating by choosing good restaurants, ordering carefully and eating less.
Try going to a good Chinese restaurant (I recommend Kadilan, opposite Mandarin books) and ordering some vegetables you've never eaten before. The white root plant 'zi er gen', cucumber, mushrooms, tofu and tomato, various leafy greens, broccoli, etc. are all tasty and much better for heart conditions than meat dishes.
Also, drinking a glass of red wine every night is supposed to help reduce the incidence of heart problems.
Stay away from any regular consumption of sugary foods. One of the worst is beer, but also fizzy drinks like sodas. Move from beer to wine: feel better, drink less.
If you are smoking, stop. When I've succeeded in stopping for weeks or months in the past a combination of exercise and locking myself at home with DVDs or a computer game or some good books has been a good method. Also, travel in a low-pressure environment (Thailand, etc.) can be a good way to keep the mind off the habit.
Consider getting in to cooking a lot more ... the veggie markets in Yunnan are some of the best in the world and you can really eat well here. Ultimately, eating at home gives you the most control over what you will consume and in what quantity.
Get more fruit around the house, and snack on that and eg: cashew nuts instead of having full meals. Don't overdo the cashews though: in theory they're pretty high fat but in practice you can munch away pretty happily as long as you don't do a bowl a day!
Eat less in the evening, and more in the morning or at lunch time.
Exercise wise, maybe get yourself a bicycle and take a day a week to visit one of Kunming's nearby mountains. Also consider playing some badminton (very full body game: less energetic / high body impact than squash, very approachable for people out of shape).
Good luck and thanks for the shock treatment. I'm overweight too after a too much of the good life and not enough exercise but am working on it with some serious cycling and careful food selection right now. Hoping to avoid a similar situation in 20 years' time!