By Ogova Ondego
Published May 5, 2024
Most people know their weight, height, complexion, blood group, vehicle number plates, tax PIN and ATM access number, but many more care little about cholesterol level.
“Although I know my blood genotype, I cannot tell you my cholesterol level as it is not a problem here. Only people who lead sedentary lifestyles may have a problem with cholesterol,” John says.
Two hours after he said that, he discovered that he had a cholesterol problem. He tried to argue with the doctor but finally agreed he had to do something about it.
High cholesterol (more than five millimoles per litre of blood – written as 5mmol/L) affects many urban dwellers of all ages in the world.
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Doctors, Readers Digest reports, suggest the following ways of conquering cholesterol:
- Eat more ‘good’ fats
Mono-unsaturated fats, found in avocadoes and some nuts, as well as canola and olive oils, lower ‘bad’ cholesterol (known as high density lipoproteins or HDLs) when they are substituted for saturated fats. If less than half
of saturated fats in a woman’s diet is replaced with carbohydrates, heart disease risk is lowered by about 15 per cent but if it is replaced with mono-unsaturated fat, the risk plummets to 35 per cent.
Consumers are advised to eat more fibre, fruit and vegetables besides ingesting mono- and poly-unsaturated fats - Eat more soluble fibre, soybean and Omega-3 fatty acids
Abundant in oat bran, rice bran, beans, peas, barley, strawberries, carrots and apples.
Eating three to four tablespoons of soyprotein a day lowers LDLs by nearly 13 per cent and tryglycerides by more than 10 per cent.
Salmon, mackerel, sardines and any other fatty fish is rich in Omega-3 fatty acids which lower triglycerides. Fish, being low on saturated fat, also lowers LDLs and cholesterol.
Experts recommend that one eats between 80 and 100 grammes of these fish several times a week
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- Eat fewer eggs
People with elevated cholesterol levels are advised to eat fewer
than two eggs a week - Limit ‘bad’ fat
Saturated fat, mainly found in meat and dairy products, stimulates the liver to produce arteryclogging LDLs. Saturated fat should not exceed 10 per cent of the daily energy intake.
Trans-fatty acids are produced when unsaturated fat is chemically processed to turn into a solid.
They raise LDLs and cholesterol, lowering HDLs. These are found in solid margarines, deep fried fast foods, packaged pastries and biscuits
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- Check your thyroid
Under-active thyroid is common among women. Left untreated, it can raise cholesterol levels.
A blood test can diagnose the condition which can then be treated by daily medication.
Symptoms of an under-active thyroid include fatigue, sensitivity to colds, weight gain, hair loss, joint stiffness and depression - Keep your weight down
Shedding kilogrammes raises HDLs
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- Exercise
Raising HDLs by dieting alone could be tricky and so experts recommend that it be combined with exercising whrch also lowers triglycerides, the other blood fat linked to heart disease - Take a little alcohol
Though a daily intake of alcoholic drink can raise HDLs five to 10 per cent, only red wine is loaded with antioxidant flavanoids that may prevent LDLs from artery-clogging.
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