Combating Bad Cholesterol
5 Ways to Maintaining Healthy Cholesterol Levels
In these modern times, we are constantly chasing – chasing deadlines and schedules as we strive for a better life. Without realising it, this constant chase triggers higher stress levels and unhealthy lifestyle habits that push our cholesterol levels out of balance.
Cholesterol is a fat-like component in our cell membranes and is mostly produced by our liver to produce molecules such as hormones, fat-soluble vitamins and bile acids to help you digest your food. If left unchecked, it could cause clogged arteries and a host of health-related issues. Before you write off cholesterol as an adversary to your wellbeing, it is important to remember that there are good cholesterol and bad cholesterol. These are low density lipoprotein (LDL) which is one of the main contributors to heart disease and high density lipoprotein (HDL) which protects you from it by transporting your cholesterol to the liver and away from clogging up your vessel walls.
High cholesterol puts you at risk of many non-communicable diseases such as coronary heart disease, diabetes, stroke, high blood pressure and peripheral vascular disease. But fret not! Making lifestyle changes could go a long way in maintaining healthy cholesterol levels. Just follow these 5 simple tips for a healthier you!
1. Consume Healthy Fats
According to the Department of Statistics Malaysia, heart disease remains one of the main causes of death among Malaysians to this day. To ensure that what you eat does not go straight to your heart, let’s take a closer look! If you are used to consuming saturated fat or unhealthy food as part of your diet, then this is an exciting challenge for you:
- Eat lean meats, poultry and fish – be sure to remove the visible fats from the meat and the skin off the poultry.
- Steam, boil, bake or roast – refrain from frying your food and vegetables as it decreases the nutrients and increases calorie count.
- Eat more fruits and vegetables – add more (natural) colours for a balanced diet and healthier living. Here’s a quick tip – eat a rainbow of vegetables and fruits!
- Use herbs and spices for seasoning – avoid using instant paste or sauces, butter and margarine which is high in calorie.
- Make sure you read the ingredients – before buying, ensure that your food does not contain large amounts of saturated fat. Processed meats and pre-packaged snacks are the usual suspects.
2. Limit Your Sugar Intake
We love to indulge in sugary treats every now and then – a birthday, a promotion or even just a pick-me-up after a long day. While sugar is an essential ingredient in our diet, consuming too much of it could lead to other risks such as diabetes and obesity.
- Avoid hydrogenated fats – usually found in margarines, peanut butters, packaged baked goods
- Choose organic or natural ingredients for a sweet breakfast – go for fruit preserves, organic jams, honey or syrup to go with your pancakes and toast
- Switch your ice cream for healthier icy treats - gelato, ice milk or fruit sherbet are just as delicious if not more healthy
3. Achieve Your Healthy Weight
If you wonder whether you are underweight or overweight, consult your doctor for a full Body Mass Index (BMI) check. Getting to know your body is a great motivator for you to treat it better. If you have an unhealthy BMI, you are exposed to risks of heart diseases, kidney diseases, high blood pressure, diabetes and cancer.
4. Consume Alcohol in Moderation
Do you consume alcohol regularly? Why should you control your alcohol consumption? That’s because different type of drinks has varying amounts of calories which, if out of control, could lead to various risks.
For example, the ideal amount of moderate alcohol consumption for a woman is one drink a day whereas men could have two. One drink is equivalent to:
- Bottle or regular beer (12 ounces)
- Glass of wine (5 ounces)
- Shot of liquor or spirits like gin, rum and vodka (1.5 ounces)
5. Stay Active
Regular exercise helps complement your healthy diet as it burns your excess calories before it becomes body fat. Staying active keeps your cholesterol levels balanced. From low intensity workouts like walking to high intensity weight training, the ideal exercise frequency is 30-minutes a day, five times a week to improve cholesterol levels and reduce the health risks.
The trick is to just keep moving!
Prevention is better than cure
High cholesterol remains the cause of many non-communicable diseases which has brought about an estimated 73% of deaths among Malaysians. This statistics from the Ministry of Health stresses the gravity of the issue that is deep-rooted in the country’s lifestyle habits.
Keeping your health in check could help protect your loved ones from grief, and save you a few ringgit bills. By making these lifestyle changes and managing your cholesterol levels, you may be able to escape the ever-increasing cost of medical treatment and hospital bills.
While this is a great start to a healthier you, getting insurance protection as a precautionary measure comes highly recommended. Purchasing the right plan to safeguard your health can save your life.
As they say, prevention is better than cure! It could happen to anyone. So, take that precautionary step, make the change and ensure adequate protection so you and your loved ones can live life to the fullest!
The above article is brought to you by Zurich Malaysia. It is intended for educational and informational purposes only; the content of which does not form any statements of contract. For more information about Zurich Malaysia’s products and services, please contact the Company’s Call Centre or visit the Company’s website at www.zurich.com.my. Zurich Malaysia accepts no responsibility for any loss which may arise, directly or indirectly, as a result of reliance on information contained in the article.