Cholesterol and your heart.

(Malaika Mirza, karachi)

High blood cholesterol is one of the major risk factors for heart disease. Over time, extra cholesterol in the blood sticks to the walls of your blood vessels. If too much cholesterol sticks, it can block the flow of blood. It can cause a “Heart attack”.

A soft fat like substance that travels in the blood. Your body needs some cholesterol to work well, but not too much.

Some of us have more chance or risk of getting heart disease than others. The more risk factors you have, the greater your chances of developing heart disease or having a heart attack. Some of these risks can be modified and you can do something about them. Some you cannot change.

Modifiable risk...
Diet containing high cholesterol and saturated fats.
High LDL cholesterol.
Low HDL cholesterol.
High triglycerides.
Increased weight and less physical activity.
Sedentary life style.
Smoking and alcholol consumption.
High blood pressure.
Stress.

Others...
Age.
Family History.
Obesity.
Hypertension.

Cholesterol can be classified into three main categories:-

Total cholesterol:- The sum of all the cholesterol in your blood. When your total cholesterol is high, your risk of heart disease goes up.

LDL cholesterol:- Is dangerous when levels are high, LDL cholesterol is what builds up in your arteries and may block the flow of the blood.

HDL cholesterol:- The good form of cholesterol that helps protect against heart disease.

A simple blood test will tell you what your cholesterol level is ...

Lowering your risk for heart diseases means adopting healthy life style habits. Here are some tips to lower your cholesterol.

Do use...
Fish, dals and beans, mutton, chicken(with added pulses or vegetables in it ) or fish (not fried).
Egg whites.
Skimmed milk and low-fat milk products.
Plain low-fat yoghurt, cottage cheese.
Whole-wheat bread, roties made from whole-wheat flour (chakki ka atta), whole-grains cereals.
Baked, steamed, boiled food.
Sunflower, corn, canola, soyabean, olive oils.
Unsalted snacks and popcorns.
Unsalted nuts(5-6 pieces).

Do not use...
Beef and lamb.
Egg yolk.
Whole-milk and it’s products.
Cream and mayonnaise.
Regular processed cheese.
White-bread, white-rice, refined cereals, roties made with white flour(maida).
Fried foods.
Food made with butter and ghee.
Salted potato chips and other salty and fried snacks.
Salted nuts and cocunuts.

Pie chart for food percentage in our body...
Fruits and vegetables=33%.
Carbohydrates=33%.
Fats and sugars=7%.
Proteins=12%.
Milk and dairy products=15%.

So let's reduce high cholesterol.
HEALTHY HEART.
HEALTHY LIFE.

Malaika Mirza
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