Tips untuk turunkan kadar kolestrol dalam darah

Why I choose this topic for my Monday entry??

Huhu sebab semalam hubby buy GE medical card for my son Abbie & put my name as penjaga

At the same time I need to provide my medical report.

So I've done my blood test at PathLab last month

and guess my result???

huhu overall I m healthy but then I have high uric acid in my urine & high in cholestrol level (5.5) huhu

So sekali lagi ako berazam untuk menurunkan kadar kolestrol yang terkandung di dalam darah ako ini

Jom kongsi apa yang ako google :P

Cara-cara:

1. EXERCISE -  sebagai permulaan untuk orang yang busy macam ako ni, I should walking 10minuts per day. (cukup la tu kott kalau ako berjalan dari opis ke cafe) haha... Pastu pelahan-lahan try to walk 60 minit per day (petang-petang lepas balik kerja la nie...konon-kononnya) Pendek kata, kurangkan berat badan dengan cara bersenam mampu mengurangkan kolestrol dalam badan
2. EAT HEALTHY -  Makan banyak buah-buahan & sayur-sayuran. Makan oat. bukan untuk baby aje..mommy pun harus makan oat sebab oat boleh menurunkan LDL iaitu kolestrol jahat, membersihkan arteri & mengurangkan berat badan! wow!! Mommy mesti makan oat semula. Kena tapau & standby kat opis nie....Makan makanan yang kurang kolestrol & simple especially sayuran, buah-buahan & whole grain.
3. CHANGE YOUR LIFESTYLE - Have positive attitude, Fill your life with good, healthy relationships. Berhenti merokok bagi mereka yang merokok. 
4. RAISE GOOD HDL CHOLESTEROL - Good diet, exercise and positive mental attitude can help, but the best way to raise your good cholesterol is to eat fish, olive oil, almonds and avocados weekly and in small portions.

Jom Focus tips Eating healthy :

The combination of exercising, eating healthy and changing your lifestyle will not only lower bad LDL cholesterol, but it will also help you to lose weight, have more energy and be healthier.If you need additional help to lower your bad cholesterol please look in the Resources section below. Knowing how to lower your bad LDL cholesterol can save your life today

 
1. Avoid eating high saturated fat foods. Avoid eat butter, cheese, lard, margarine, shortening, and tropical oils. Replace it  olive oil, canola oil, sunflower oil, safflower oil, soybean oil, and corn oil. Flaxseed oil is also beneficial in lowering high cholesterol. If you really want to lower bad cholesterol it is also important to eliminate fried foods, fast foods, nuts, and sweets with refined sugars from your diet.
2. Cut out foods that are high in cholesterol. High cholesterol foods are only found in animal products, which makes it easy to remember. These include meats, whole-milk products, and eggs.
3. Include high fiber foods, which are also low in fat, into your daily diet. Foods such as fruits, vegetables, legumes, and whole grains are all high in fiber and will help you in eliminating bad cholesterol levels.

Cooking tips:

     1- Reduce saturated fat in meat

• recipe calls for browning the meat first, try browning it under the broiler instead of in a pan.
• Eat chicken and turkey rather than duck and goose, which are higher in fat.
• Remove the skin from chicken or turkey, preferably before cooking. If your poultry dries out too much, leave the skin on for cooking but remove before eating.
• Limit processed meats such as sausage, bologna, salami and hot dogs. Many processed meats — even those with "reduced fat" labels — are high in calories and saturated fat. They are often high in sodium as well. Read labels carefully and choose such meats only now and then.
• Organ meats such as liver, sweetbreads, kidney and brain are very high in cholesterol. If you're on a cholesterol-lowering diet, eat them only occasionally.

   2- Choose seafood at least twice a week:

        Fish can be fatty or lean, but it's still low in saturated fat. Prepare fish baked, broiled, grilled or boiled  
        rather than breaded and fried. Shrimp and crawfish have more cholesterol than most other types of 
       seafood, but they're lower in total fat and saturated fat than most meats and poultry.

     3- Reduce Meat in meal:
         Try meatless meals featuring vegetables or beans — think eggplant lasagna, a big grilled portobello
         mushroom on a bun in place of a burger, or beans-n-weenies without the weenies. Or think of meat as
        a condiment in casseroles, stews, soups and spaghetti — use it sparingly, just for flavor, rather than as a
        main ingredient.

      4- Cook fresh vegetables low-fat & low-salt way:
         Try cooking vegetables in a tiny bit of vegetable oil, adding a little water during cooking if needed, or
         use a vegetable oil spray. Just 1 to 2 teaspoons of oil is enough for a package of frozen vegetables that
        serves four. Place in a skillet with tight cover, season, and cook over a very low heat until vegetables
        are done.

    5- Substitute white egg with whole egg :
        The cholesterol in eggs is all in the yolks --- without the yolk, egg whites are a heart-healthy source of
        protein.  Replace each whole egg with two egg whites.

     6- Puree fruits & vegetables for baking:
         You can replace the oil in muffin, cookie, cake and snack bar recipes with pureed fruits or veggies to
        give your treats an extra healthy boost. For many recipes, you just use the specified amount of puree
         instead of oil. Check the mix's package or your cookbook's substitutions page for other conversions.

    7- Lower dairy fat:
       You can also use low-fat cottage cheese, part-skim milk mozzarella or ricotta and other low-fat cheeses
       with little or no change in consistency.

   8- Increase fiber & whole grain:

• Toast and crush or cube whole-grain bread to make breadcrumbs, stuffing or croutons.
• Replace the breadcrumbs in your meatloaf with uncooked oatmeal.
• Serve whole fruit at breakfast in place of juice.
• Use brown rice instead of white rice and try whole grain pasta.
• Add lots of colorful veggies to your salad — carrots, broccoli and cauliflower are high in fiber and give your salad a delicious crunch.

   9- Reduce sodium:
      
Most of us eat much more sodium than we need. In some people, this can lead to high blood pressure, which increases the risk of stroke, heart disease and kidney disease. Salt is just once source of the sodium you consume every day. Many foods contain sodium in other forms, too. Some medicines are high in sodium.
About 75 percent of sodium in the typical American diet comes from processed foods and beverages. Be aware of all your sources of sodium and aim to eat less than 1,500 mg of sodium per day.

• Use less salt or no salt at the table and in cooking.
• Use herbs and spices in place of salt.
• Limit your intake of foods high in added sodium, such as:
  • Canned and dried soups
  • Canned vegetables
  • Ketchup and mustard
  • Salty snack foods
  • Olives and pickles
  • Luncheon meats and cold cuts
  • Bacon and other cured meats
  • Cheeses
  • Restaurant and carry-out foods (such as French fries, onion rings and hamburgers)
• To reduce the salt in canned vegetables, drain the liquid, then rinse the vegetables in water before eating.
• Look for "unsalted" varieties of the canned foods and snack foods listed above. Some foods may be labeled "no salt" or "without added salt."
• Ask restaurants not to add salt to your order.
• Read the labels of all foods carefully. Even bakery products and cereals can be major sources of sodium.

So start from today, I've promise to start my day with a cup of oat drink (oat+holicks) & fruits, replace white rice with brown rice (yes we oredi did!) &replace cooking oil with olive oil/canola oil & serve steam instead of dip fried.

InsyaAllah...pray within 3month my cholestrol will be back to normal.

Ameen ;)