Tops 5 food to reduce cholesterol

:: assalammualaikum ::

dear diary,

merujuk kepada tajuk di ats... eh2... nape skema pule ayat ni... 

sepuk patpuluhratussekali nak?? dush2!!!

camne nak kurangkan cholesterol dengan makanan??? tp, mesti seiring ngn regular physical activity tau.... tp, intensity physical activity bergantung kepada condition patient...

t next time kite leh story physical activity pule ye...

 well... msti sume taukan cholesterol tu ape...biase dengar org cakap, ade cholesterol yg baek n yang jahat kan.... betul la tu, in layman word... dlm hdp ni, sume ade yg baek jahat kan... mcm tu gak cholesterol... kite perlu cholesterol ni especially pregnant mother n paeds... tp, sume ade limit n pilihla dari sumber yg memberi kesan positive pade kite, bkn -ve k...

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bagi yg ade mslh hyperlipidemia tu...ala... yg cholesterol dlm darah lebih tu... kan ade wat check darah kan, t leh tgk result die... if result seperti di bawah ni, kire hyperlipidemia la...

if triglicheride:

low risk          >1.7mmol/l

high risk          >2.3mmol/l

or

total cholesterol

low risk          >5.2mmol/l

high risk          >6.7mmol/l 

 

biasenye yg ade hyperlipidemia ni, high risk develop heart problem, diabetes, cancer esp if pt mmg smoking, ade family history, high alcohol consumption ke...

dan bile da ade mslh hyperlipidemia ni, TOP 5 FOOD THAT NECESSARY TO REDUCE CHLESTEROL ialah:

drum roll cket..........................

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1Omega 3 fatty acid

·         at least twice a week

·         reduce blood pressure and the risk of blood clots

·         Example:

-          DHA and EPA: tuna, mackerel, catfish, salmon, herring, trout, sardines.

-          Alpha linolenic acid:  olive oil, canola oil, soy beans oil, walnuts, peanuts, pistachios, almonds, pecans, seeds.

  Soluble fiber

·         Restrict cholesterol absorption in the intestines, decrease gastric emptying, glucose absorption.

·         Example:

-          Gums: oats, legumes, barley, guar

-          Pectins: apples, strawberry, carrots, citrus

   Functional fiber

·         Reduces serum cholesterol

·         Example:

-          chitin: supplement from crab or lobster shell

-          beta-glucans: oat and barley bran

  

     

     Phytosterol

·         Enhancing excretion of cholesterol

·         Interfering with cholesterol synthesis. Competing for cholesterol acceptor sites in the intestine wall.

·         Example: soybean

        Polyunsaturated fatty acid  

      -         Most vegetable and seed oils (sunflower, soybean, corn, cottonseed) 

·         PUFA margarine spread

·         Some nuts(walnuts, brazil nuts, pecans, pine nuts)

·         Oily fish and fish oil

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contohnye kan, macam makan salad ngan dressing olive oil+lemon juice+mixed herbs ke instead of dressing ngn mayonnaise... dah la sedap amat then, sangat sihat untuk jantung... antioxidant pun tinggi.... waaa, awet mude la jawabnye!!!! he3....

 ni pulak contoh makanan yg tinggi cholesterol ni, biasenye paling banyak ialah egg yolk/internal organ.... n byk g senarai len.... if nak tau, leh roger2 ye... he2... apekah statement ini???? 

Makanan	Hidangan	Kolesterol(mg)
Otak (lembu)	100g	2176
Hati (lembu)	120g	356
Hati (ayam)	105g(2ketul)	353
Telur ayam	1 biji	213
Udang	100g	74
Telur ikan	30g	98
Sotong	90g	90
Ayam, peha	90g	80

nape cholesterol bahaye???

nampak salur darah yang sempit ni??? ni rupenye if penuh ngn cholesterol tau

risiko 1: stroke

risiko 2: heart attack

so, ape tunggu lagi, jom kite kawal cholesterol ni... kite mesti buktikan kite lagi kuat... aja2 fighting!!!!! hoooyeahhhh!!!!!!

k

bye

xoxo