Heart disease is one of the leading causes of mortality among Filipino adults. And among the causes of this disease is hypertension and high cholesterol.
Unlike hypertension, increasing levels of cholesterol are not easily felt until the fatty deposits have narrowed the vessel or your arteries are clogged.
As early as now, avoid eating high cholesterol and fatty foods and simple lifestyle adjustments is all it needs. Just follow these do’s and don’ts for a healthy living.
Here are the do’s for you:
* Watch your cholesterol intake. Dietary cholesterol (the cholesterol you eat) may raise blood cholesterol levels. Limit dietary cholesterol to 300 milligrams a day.
* Eat more soluble fiber. Soluble fiber may help lower blood cholesterol levels. It is found in oats, rice, bran, barley, dried peas and beans, and certain fruits like prunes and apples.
* Choose olive or canola oil. If you love salads, choose these oils for dressing, for sautéing vegetables, cooking or baking. They are rich in monounsaturated fat, the heart healthy fat.
* Limit fat. A diet rich in fat encourages weight gain and may lead to elevated blood cholesterol levels.
* Lessen your fast food visits. Fast food restaurants are haven of trans fats and oils are repeatedly used. If you buy processed or packed foods, avoid the term “partially hydrogenated vegetable oil” on the ingredient list. Margarines as well as packaged foods, cookies and crackers contain them.
Here are don’ts to remember:
* Eliminate unnecessary fats. It doesn’t mean you have to eliminate all fats in your diet. You only need the good fats and they are few. Fat adds pleasure to your meal and makes you feel satisfied after the meal. Fat also gives flavor, texture, and moisture to food. Omega3-fatty acids are necessary to balance your daily intake of omega-6 and omega-9 which is present in all processed foods.
* Don’t forgo nuts. Seeds and nuts, like almonds, walnuts, pecans, and peanuts. These are high in the healthy monounsaturated fats. A small handful 3-5 times a week can help prevent heart disease and increase your HDL (high density lipoprotein, the good cholesterol) levels.
* Don’t overlook complex carbohydrates. Complex carbs are rich in fiber, vitamins and minerals. Choose more whole grain breads and cereals, pasta, brown rice, and dried beans and peas. Enjoy fruits and vegetables more often.
* Don’t increase your salt. High blood pressure is associated with a diet high in sodium. Check labels carefully and watch the amount of salt you use in cooking and at the table. Processed meats like hotdogs, tocino, longganisa and pata are high in sodium.
* Don’t forget fish. Fish rich in Omega-3 fatty acids, is good for cholesterol. It is recommended to eat at least 6-8 ounces of baked or broiled fish each week.
Source: Journal News
