Saturday, December 26, 2009

Cholesterol and Health.

Dear all, Please bear in mind there is a a KAMUS (dictionary) installed on this blog, just double click on the respective word which you wish to be explain further (ony limited to English to English elaboration)

An Entry entitled : Control Our Cholesterol Levels

A women's heart is central to both her emotional and physical well-being. No matter how much a woman's heart is broken, it will mend in due course.

However, the physical health of her heart is another matter if it is not well taken care of.

This is especially critical as many presume that cardiovascular disease does not strike at women.

In fact, heart disease is the no. 1 killer of women in Malaysia

More deadly than all the cancers put together!

From 1990 to 2005, heart disease among women has risen by a staggering 135%. In 2006, 23% of women's deaths were due to heart disease. However, it is never too late to improve our heart health.

An unhealthy lifestyle is one of the risk factors that can lead to atherosclerosis. Atherosclerosis happens when the 'LDL-C' (BAD cholesterol, " Lower Density Lipoprotein ") penetrates the lining of our blood vessel to form plaque (similarly, GOOD cholesterol = HDL - C- which is denoted for " High Density Lipoprotein " .

The more plaque there is, the narrower the space inside our blood vessel and the less room for blood to flow through. Ultimately, we get a heart attack.

High cholesterol is another major risk factor for heart disease.
When you have high cholesterol, you are at a high risk of developing high blood glucose and high blood pressure – both of which are factors for diabetes and hypertension respectively.

The positive news is, there are steps we can take to control our blood cholesterol levels and prevent heart disease.

Please concentrate on the lower portion of the picture (artery blockage)

1) Get Health Checks

Every woman over the age of 20 should have her blood cholesterol level checked regularly. If you have never done this, do schedule one soon. Well ... at least give it a try : )


2) Eat Heart-Healthy Oats

If you have normal cholesterol levels, eating oats will ensure that your heart stays healthy. According to the US Food and Drug Administration (FDA), "diets high in oatmeal or oat bran and low in saturated fat and cholesterol may reduce the risk of heart disease".

Oats contain oat-soluble fibre (beta-glucan) which has been clinically proven to lower cholesterol. Beta-glucan binds the cholesterol-laden bile acids in our gut and prevents the cholesterol from entering our bloodstream.
Fibre = Serat

Oats are also a low-fat source of energy, which takes longer to digest. This means that we stay full ( KENYANG ) for a longer period of time and will not succumb to over-eating – an added benefit for women who are trying to lose weight!

Two bowls of oats a day
(70g, which will deliver about 3g of beta-glucan) can make a world of difference in helping to lower high blood cholesterol levels.


3) Include Key Nutrients

While oat-soluble fibre is important, women need to consume adequate amounts of calcium, iron and folate too.

Calcium improves bone health and helps prevent osteoporosis. This is critical as women's bone density decreases with age.

Iron helps in red blood cell formation and healthy blood circulation. A lack of iron leads to anaemia, which is common among menstruating women.

Folate supports red blood cell production, prevents anaemia and reduces the risk of giving birth to a baby with a neural tube defect. Women of childbearing age are strongly encouraged to make folate a part of their diet.


4) Sweat It Out !!! (Exercise)

Yes, we can
reduce our high LDL-C by eating a high-fibre, low-fat diet, but it is harder to increase our HDL-C. The only way is by losing body weight and exercising regularly.

All you need is at least 20 minutes of exercise on most days of the week (make it 60 minutes if you want to lose weight). Let us give it a try from now on !

For instance, take a brisk walk during your lunch hour, park your car farther and walk to the office or take the stairs instead of the lift.

It is time to take care of your heart and life.

To give you a clear picture on what happens during Heart Attack :

(Pictures on this blog are meant only for illustration purposes)

Let me introduce you to Brett Schklar, a 34 year old Chief Marketing Officer from Denver.

3 years ago, at the age of 31, Brett started experiencing chest pain while he was traveling on business. He woke up in the middle of the night, with what he told me felt like “an elephant” on his chest. The symptoms continued through the night, but Brett thought that it was simply heartburn. He even gave a marketing presentation while gasping for air. When he got home, he went to the doctor, who immediately called an ambulance. When he got to the hospital, it was finally discovered that he had experienced a heart attack.

As you can imagine, this is the problem with discovering silent heart attacks.

Their symptoms can be very easily associated with those of more common illnesses.

The symptoms of silent heart attacks are chest pain, nausea, vomiting, shortness of breath, fainting, dizziness, sweating, anxiety, cough and indigestion.

Remember, around 500,000 heart attacks every year (in the US) have no obvious symptoms, and often go unnoticed, of which around 175,000 are fatal. Don’t let yourself be part of this statistic !!!

GM - Genetic Modified

Thanks to the respective authors and websites which i took the pictures from and a small contribution from myself. Towards a better humanity for us, together !


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