Health for All

CHOLESTEROL Management. What should we do?

cholesterol

What is cholesterol?

Cholesterol is a fatty and insoluble substance that is found in our body cell and blood stream. Our body consist of 75% cholesterol which is produce from our liver and the rest receive from the food we eat. As we aged, our cholesterol level will increase naturally. As a result, we are at risk of having stroke, heart failure, high blood pressure and other vascular disease.

Cholesterol in our blood stream cannot be dissolve hence our body only need a small portion to build our body cells and produce hormones.

Why we need cholesterol?

  • It forms cell membranes
  • It’s can help to repair damage in our arteries and body cells.
  • It produces varies of hormones
  • It’s is needed for a healthy digestive system
  • It’s made “bile salt” which are needed to digest the fats in our body.
  • It can help to deal with depression
  • LDL can act against cancer and infections.
  • It is important for our nerves function and brain cells.

What are good and bad cholesterol?

Rather than two different kinds of cholesterols that are ‘good’ and ‘bad’, there are two different types of lipoproteins that cholesterols travels in. Having some of both types of lipoproteins is essential for good health. Having a higher level of HDL helps protect against heart disease

High-density lipo proteins, called HDL cholesterol, are said to be the GOOD cholesterol which help to protect our arteries from being clot with cholesterol. It eliminates the unwanted fats, carrying them to the liver for good.

Low-density lipo proteins, called LDL cholesterol, are known as BAD cholesterol consist of very small amount of protein but too much cholesterol. It will settle in our blood stream leaving amount of fatty substance inside the vessels.  When these substances are accumulate in the blood vessels, it become “plaques”. Plaques will cause the arteries to clog and damaged. This will cause heart attack unexpectedly.

It is advisable to check our cholesterol every 5 years at least. Our normal cholesterol is being measure through blood test. If you fall in the range from 200-239, you are at risk. If you are 240 or more,your body is in Danger!

  •  Total cholesterol – 180–240 mg/dL (normal range)
  • LDL cholesterol – 80–130 mg/dL
  • HDL cholesterol – 40–90 mg/dL for women; 35–90 mg/dL for men.

Your family history of high cholesterol can also affect you. In this case you must keep track of your cholesterol level regularly.

Symptoms when having High Cholesterol:

  • Difficulty breathing,feel out of breath easily
  • Frequent leg, toes, heel and foot numbness at night
  • Tiny vessels in the eyes
  • Feet become bluish after sitting long
  • Wounds and ulcers on body not recovering fast and looks dark or black.
  • Legs feel hairless
  • From calf to back side a sharp pain or burning sensation on some area of the leg
  • Eyelids produce yellow substance around them

It can be difficult detect high cholesterol as these symptoms only become obvious when cholesterol become too high. Nevertheless you must be wary of the serious health problems it will cause such as stroke and heart failure.

Why do you have high cholesterol?

  • When you are under stress
  • Not being active physically
  • When your family related have a history of High cholesterol
  • At the age of 55-64 for women and 35-54 for men
  • Too much trans-fat and saturated fats in your daily meal
  • Being over-weight
  • When you smoke and drink excessively
  • Having too much carbohydrates daily
  • When you are infected with diabetes
  •  You have high blood pressure

How to prevent from getting LDL?

  • Include lots of vegetables and fruits which are high in beta-carotene and vitamin C.
  • Eat legumes daily or having beans, lentils, soya products and peas too.
  • Do not cook with oil that are consist of trans-fat or saturated fat.
  • Use olive oil in you daily salad or cooked meal.
  • Monitor your high blood pressure at home using the measuring device daily
  • Consume fiber rich meal, include oatmeal,muesli, chai seeds and apples in you breakfast.
  • Take low fat yogurt which provide Lactobacillus and calcium require for lowering cholesterol level.
  • Healthy weight for healthy heart.
  • Take up walking as daily workout, at least 60 minutes of brisk walking.
  •  Quit smoking as healthier lungs can help you to breath easier during daily activities
  • Include fish which are good source of Omega-3,in your daily meal. Baked or steamed fish such as sardines, tuna, trout and salmon, or having them in your soup or sandwiches.
  • Cook your meal with garlic, onions and spring onions or add them into your soup. They help to protect your heart and keep cholesterol level safe.

Managing Cholesterol with Chinese herbs:

Burdock root chicken tonic soup

Burdock root is added to soup to help reducing toxin build up in our body. This herb can help lower your blood cholesterol. It can also improve your bowel movements with its natural fiber.

Ingredients:

Prepare 2 liter of boiling water.

250g chicken bones (washed with salt water and blanch for 3 mins)

50g- Burdock root(peel and washed, slices thinly)

1 carrot- peeled and cut into chunks

2-3 seedless honey dates(washed)

1 or 2 corn- remove the strands and washed, cut into 4 parts

Dried scallop-washed and soak slightly

Apricot kernels-2 tablespoons(rinsed)

Simply put the chicken bone and all the other ingredients into the pot and top with hot water. You will enjoy this clear soup after 1 hour of boiling over low heat.

Blackfungus Morning Drink

Black fungus is used in Chinese herbal medicine to enhance blood circulation and lower your cholesterol. The Chinese call it “Hei Mu Er” and is usually sold in dried form. 

Prepare 40g Black fungus, you need to soak them in cool water for at least 2 hours. When they become soft, drain and ready for use.

Adding ingredients:

  • 10 seedless red dates- (washed and soak slightly)
  • 2-4 sliced ginger
  • 1.5 liter water

Simply put the above ingredients and water into the electric slow cooker.

Set the timer to 8 hours and high. You can prepare this drink in the evening or before bedtime. It will be ready to drink the next day morning after you drain it. The best to have it when you wake upon an empty stomach and continuous daily for at least 2 weeks to see the result.

Blackfungus braised beef with mushroom

Prepare this delicious meal with steamed brown rice for lunch or dinner.

Ingredients:

Black fungus- 50g (soak until soft in texture)

Beef Rump steak- 1.2kg (Trim nicely, sliced into strips)

Shiitake mushroom- 20 pieces (soak for 30 mins in hot water, remove stem and cut into 4 parts)

Garlic- 3-4 (peeled and minced)

Ginger- 3-4 slices

Star anise – 1 large piece

Cloves- 5 (rinsed)

Olive oil- 6 tablespoon

Seasoning:

  • sherry or Chinese rice wine- ½ cup
  • White pepper- 2-4 teaspoons
  • Sesame oil- 2 tbs
  • Blacks trap molasses- 3 tbs
  • *Cornflour- mix half tablespoon to half bowl water. (to be added last)
  • Salt to taste

Stir fry ginger and garlic with the olive oil till lightly brown on low heat.

Add the beef and stir fry on high heat for 5 mins

Gradually add in all the other ingredients follow by the seasoning. Stir fry for 3-5 mins and thicken with *corn starch.

Cover and simmer over low heat until beef turn soft. Stir often and add salt to taste.

Serve with minced parsley or coriander.

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