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Prudent cholesterol management |
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Question : I'M an executive who leads a sedentary lifestyle. I'm worried that I might develop heart disease as my father is suffering from atherosclerosis. My recent blood test shows that my total blood cholesterol is at borderline (5.8mmol/L). How can I prevent myself from having the same condition?
Answer : ATHEROSCLEROSIS is a build-up of plaque which narrows the artery. Obesity, high levels of stress, family history of heart disease, lack of exercise and elevated cholesterol levels can increase the risk of developing atherosclerosis. You can lower your risk of atherosclerosis by controlling your blood cholesterol, blood pressure and weight. For every one percent reduction in cholesterol level, the risk of heart disease is reduced by two per cent.
Behaviour modification is the best way to manage one's blood cholesterol. You should cut down on deep fried food, coconut milk, gravy, and high sugar content food (i.e. carbonated drinks), refined and processed food. Choose white meat (poultry without skin, fish) and lean cuts of beef, lamb or veal. Do increase intake of fibre, take five or more servings of fruits and vegetables per day.
Exercise plays an important role in weight management and hypercholesterolemia. Aerobic exercises such as jogging, swimming and playing games help to burn the extra calories. We should exercise 30 minutes per session, at least three to four sessions per week.
You may try supplementing yourself with guggulipid, a herb that contains active substances -- guggulsterones Z and E. These compounds exert cholesterol-lowering effects by reducing LDL-cholesterol and triglyceride levels and increasing HDL-cholesterol levels.
Lecithin may also help maintain healthy cholesterol levels as it has the ability to emulsify cholesterol and fats into smaller particles to be utilised by individual cells, thus maintaining healthy cholesterol and fats level in the blood.
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