How to Maintain Healthy Levels of Cholesterol
Posted: Sunday, April 03, 2011
by Kum Cheong Tang
Each year, around 17.1 million lives around the world are lost to cardiovascular diseases such as heart disease and stroke, which are some of the leading causes of death in the world. According to the World Heart Federation, at least 80 per cent of premature deaths from heart disease and stroke can be avoided, if the main risk factors such as high blood cholesterol are controlled.
To lower one of your risks of cardiovascular disease, it is important to understand the different types of cholesterol. Not all cholesterol is bad. In fact, one type of cholesterol is good for us. High-density lipoprotein, or HDL, is known as “good cholesterol”; while low-density lipoprotein (LDL) or “bad cholesterol” is something you will need to keep in check. Coupled with other risk factors such as smoking and a sedentary lifestyle, a high level of bad cholesterol increases your risk of heart attack and stroke.
The liver makes most of the cholesterol our body needs. Another source of cholesterol comes from the food we eat. While your genes can determine how much LDL cholesterol your body makes, an unhealthy diet high in saturated and trans fats can increase bad cholesterol levels. Saturated fats are typically found in dishes prepared using palm oil and coconut milk. Trans fats lurk in pastries, cakes, and processed food products made with vegetable shortening and hydrogenated or partially hydrogenated oils.
Other types of food brimming with high cholesterol include egg yolks, shellfish and organ meats such as liver.
While there are certain cardiovascular risk factors such as age and genes which you cannot change, it is possible to manage your cholesterol levels through making lifestyle changes such as stubbing out, losing weight and eating wisely. If you’re on the hefty side, shaving off a few pounds through a sensible weight loss and exercise programme may do wonders for your heart health. Researchers from the Washington University School of Medicine in Saint Louis found that even a modest weight loss — of about 9 per cent of original body weight — in obese people could improve their cardiovascular health. The study was published in the Journal of the American College of Cardiology last year.
Eating wisely can also keep your cholesterol at a healthy level. A heart-healthy diet consists of less saturated and trans fats, and more “good fats” such as monounsaturated and polyunsaturated fats (found in vegetable oils such as olive, sunflower and canola oil, nuts and certain fish). Don’t forget to incorporate other heart-friendly foods such as whole grains, vegetables and fruit, into your diet as well.
Disclaimer: this article was written in good faith. There is no intention whatsoever to replace advice from a certified doctor. If you are suffering from high cholesterol levels, it would be best to seek proper medical attention.
We have all heard of laughter being the best medicine. While humour is not scientifically proven to bring cholesterol levels down, having a regular dose of funny jokes, pictures and videos will do no harm at all. Get them at: Share a Funny.
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