1 Oct 2013:
semalam gi ambil blood test result hubby kat klinik...minggu lepas masa checkup pregnancy minta doc buat test utk dia skali sbb dah lebih 6-7 bulan x check darah dia...sebelum ni memang dia ada history high cholesterol level and due to family history also...hmm..
memang mendukacitakan result tu...ku sangka makin rendah levelnya, rupanya makin naik...puas dah dok bebel2 and very strict dalam masakan. cuma sejak2 pregnant ni jarang memasak kat rumah since dia pun balik kadang2...
masa doctor bgtau result mula nak cemas...dia rilex je cam tak kisah sangat... akibat cemas, kepala otak mula la asik dok pikir apa yang kena buat lepas ni...
hari ni g opis pun dari pagi sampai petang asik dok pikir pasal ni je..abis dok google2 pasal how to lower high cholesterol....
jom nak share sikit tip2 yang saya jumpa kat Mr. google :
LOWER CHOLESTEROL FOOD
In with the good
Different foods lower
cholesterol in various ways. Some deliver soluble fiber, which binds
cholesterol and its precursors in the digestive system and drags them out of
the body before they get into circulation. Some give you polyunsaturated fats,
which directly lower LDL. And some contain plant sterols and stanols, which
block the body from absorbing cholesterol.
Oats. An easy first step to improving your cholesterol is having a
bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives
you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for
another half-gram. Current nutrition guidelines recommend getting 20 to 35
grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
(The average American gets about half that amount.)
Barley and other whole
grains. Like oats and oat bran, barley and other whole
grains can help lower the risk of heart disease, mainly via the soluble fiber
they deliver.
Beans. Beans are especially rich in soluble fiber. They also take
awhile for the body to digest, meaning you feel full for longer after a meal.
That's one reason beans are a useful food for folks trying to lose weight. With
so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed
peas, and beyond — and so many ways to prepare them, beans are a very versatile
food.
Eggplant and okra. These two low-calorie vegetables are good sources of soluble
fiber.
Nuts. A bushel of studies shows that eating almonds, walnuts, peanuts,
and other nuts is good for the heart. Eating 2 ounces of nuts a day can
slightly lower LDL, on the order of 5%. Nuts have additional nutrients that
protect the heart in other ways.
Vegetable oils. Using liquid vegetable oils such as canola, sunflower,
safflower, and others in place of butter, lard, or shortening when cooking or
at the table helps lower LDL.
Apples, grapes,
strawberries, citrus fruits. These fruits are rich in
pectin, a type of soluble fiber that lowers LDL.
Foods fortified with sterols
and stanols. Sterols and stanols extracted from plants gum up
the body's ability to absorb cholesterol from food. Companies are adding them
to foods ranging from margarine and granola bars to orange juice and chocolate.
They're also available as supplements. Getting 2 grams of plant sterols or
stanols a day can lower LDL cholesterol by about 10%.
Soy. Eating soybeans and foods made from them, like tofu and soy
milk, was once touted as a powerful way to lower cholesterol. Analyses show
that the effect is more modest — consuming 25 grams of soy protein a day (10
ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%.
Fatty fish. Eating fish two or three times a week can lower LDL in two ways:
by replacing meat, which has LDL-boosting saturated fats, and by delivering
LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and
also protect the heart by helping prevent the onset of abnormal heart rhythms.
Fiber supplements. Supplements offer the least appealing way to get soluble fiber.
Two teaspoons a day of psyllium, which is found in Metamucil and other
bulk-forming laxatives, provide about 4 grams of soluble fiber.
Out with the bad
Harmful LDL creeps upward and
protective HDL drifts downward largely because of diet and other lifestyle
choices. Genes play a role, too — some people are genetically programmed to
respond more readily to what they eat — but genes aren't something you can
change. Here are four things you can:
Saturated fats. The saturated fats found in red meat, milk and other dairy
foods, and coconut and palm oils directly boost LDL. So one way to lower your
LDL is to cut back on saturated fat. Try substituting extra-lean ground beef
for regular; low-fat or skim milk for whole milk; olive oil or a vegetable-oil
margarine for butter; baked fish or chicken for fried.
Trans fats. Trans fats are a byproduct of the chemical reaction that turns
liquid vegetable oil into solid margarine or shortening and that prevents
liquid vegetable oils from turning rancid. Trans fats boost LDL as much as
saturated fats do. They also lower protective HDL, rev up inflammation, and
increase the tendency for blood clots to form inside blood vessels. The
Institute of Medicine recommends getting no more than two grams of trans fats a
day; less is even better. Although trans fats were once ubiquitous in prepared
foods, many companies now use trans-free alternatives. Some restaurants and
fast-food chains have yet to make the switch.
Weight and exercise. Being overweight and not exercising affect fats circulating in the
bloodstream. Excess weight boosts harmful LDL, while inactivity depresses
protective HDL. Losing weight if needed and exercising more reverse these
trends.
