Lower your cholesterol level and lead a healthy life
Edited by Shiza Ahmed, Nate Pepperell, Eulalee, Eng and 3 others
Cholesterol is a soft, odorless, waxy substance which is a part of all animal cells including those of human beings. However, a build up of cholesterol in our arteries is a real danger to health. These cholesterol plaques, also known as "hardening of the arteries", can narrow the arteries and restrict blood flow. When blood flow is restricted, a heart attack can result.
There is something about a danger you cannot see. That's how it is with high cholesterol. It has no symptoms. But make no mistake, it's a major risk factor for coronary heart disease which kills thousands of people each year in our country.
Risk factors and cholesterol levels
- 1Any one with an existing heart disease.Advertisement
- 2No heart disease but more risk factors.Advertisement
- 3No heart disease but less than two risk factors.
Cholesterol normal levels should be
- 1less than or equal to 160mg/dL.
- 2less than or equal to 200mg/dL.
- 3less than or equal to 240mg/dL.
How to modify your diet to lower your cholesterol level
- 1Eat more vegetables, fruits and grains. You will find below a sample list of food to choose from. The American Heart Association recommends no more than six ounces of cooked lean meat and skinless poultry each day. Fish is a particularly good choice as it's low in saturated fat.Eat More Fresh Food.Advertisement
- 2Be especially careful of saturated fat. Choose polyunsaturated and monounsaturated fats instead.Limiting the fat you eat is just as important as limiting your cholesterol intake.
- 3(You will find the percentage of calories from fat listed on most labels).The American Heart Association recommends limiting the total fat in your diet to less than 30% of your calories each day and, saturated fats to less than 10% of total calories.
Following these guidelines is a commitment, but you will be surprised at the number of delicious fat-free and low-fat foods available to help make it easier. Just be sure to keep calories in mind too. There are plenty of fat- free foods available to help make it easier but remember, fat-free doesn't mean calorie-free. Some people, because of family history or some other reason, may continue to have a high cholesterol level, no matter how hard they try to manage it with diet and exercise. If diet and exercise are not effective on their own, your doctor may prescribe cholesterol-lowering medication as part of your overall treatment program. Remember, only your doctor can determine the most appropriate therapy for you.
List of foods you should eat and those you should limit
Choose these foods
- 1Red meat (free of fat), chicken (roasted or baked) with skin removed.
- 2Fruits and vegetables (fresh, frozen or canned).
- 3Whole grains, beans, breads, potatoes.
- 4Vegetable oil (olive, corn, and soybean).
- 5Fish (baked or broiled).
- 6Skimmed milk, non-fat yogurt.
Limit These Foods
- 1Fatty cuts of red meat, fried chicken, organ (liver,kidney)
- 3Butter, Mayonnaise
- 5Fried fish or other seafood.
- 6Whole milk, ice-cream, egg yolk, cream cake.
Categories : Physical Activity & Diet
Recent edits by: Christine dela Cruz, Ephraim, Eng