Thursday, September 27, 2007

High Cholesterol!!!

Have you been diagnosed with high cholesterol? If you have, then welcome to the club, if not congratulations but watch out, you may become a member later. Ever since I had my first blood test screen (more than 9 years ago), I was diagnosed with high cholesterol and today (my last screen was in early August, this year) still am! Sign…… My highest was 6.13 mmol/l and lowest 4.7mmol/l, latest was 5.3 (before fasting). Hai…….

So this posting is an awareness session, according to the American Heart Association, your total blood cholesterol level will fall into one of these cholesterol levels:

Desirable total blood cholesterol level less than 200 mg/dL (5.13 mmol/l). About 50% of all adults fall into this cholesterol level. Borderline high risk total blood cholesterol level 200-239 mg/dL (5.13-6.13 mmol/l). About 33% of adults fall into this cholesterol level. High risk total blood cholesterol level 240 mg/dL (6.14 mmol/l) and over. You have twice the risk of coronary heart disease. About 17% of adults are in this cholesterol level.

LDL cholesterol levels - the bad cholesterol
Based on the American Heart Association, your LDL cholesterol level will fall into one of these levels:

LDL cholesterol level less than 129 mg/dL ( 3.31 mmol/l) is good. Below 100 mg/dL (2.56 mmol/l) is considered even better. LDL cholesterol level 130 to 159 mg/dL (3.33 to 4.08 mmol/l) is Borderline. LDL cholesterol level 160 to 189 mg/dL (4.10 to 4.85 mmol/l) is High. Higher LDL cholesterol level reading is described as Very High.

HDL cholesterol level - the good cholesterol level
A HDL cholesterol level of 39 mg/dL (1.00 mmol/l) is low and places you at risk of coronary heart disease. You should aim to increase your HDL cholesterol level to 40 mg/dL (1.03 mmol/l) or higher
The cholesterol ratio
The ratio of your total blood cholesterol level to your HDL cholesterol level.
The goal is to keep the ratio below 5:1; the optimum or best ratio is 3.5:1. In other words, the higher your HDL cholesterol level the better.
Some say cholesterol level is caused by two main factors, heredity (genetically) and lifestyle. As for me I believe its heredity (yet to check with my parents!) and diet plays a major part also. Below are some tips on the natural means to lower cholesterol level:

a) Exercise, 3 times a week, each session 30 minutes
b) Balance diet, below are food that can lower the level:
Herbs & spices – Cinnamon, garlic, onion, shallots, ginger, green tea
Vitamin – C & E (100mg/day)
Vegetables – celery, carrots, broccoli, cabbage
Meat – deep sea fish such as tuna, mackerel, salmon
Grains – wholemeal, soybeans, oat

Avoid the following food (saturated fats found in animal & plant)
a) Dairy products (butter, cream, cheese, coconut milk)
b) Fatty meats (ribs, beef, bacon, process meats)
c) Fast food (burgers, fries, deep fried food)

Live a healthier lifestyle and wish me all the best, I am hoping for a healthier cholesterol level for my next screen………



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