You may realize that managing your cholesterol is an important part to prevent heart disease. But do you really know how to manage your cholesterol or understand what cholesterol numbers mean? If your answer is no, do not worry, you're not alone. Institution of the National Heart, Lung and Blood Institute and the NCEP (National Cholesterol Education Program) has developed guidelines for managing and cholesterol testing. Here are some important points from this guide:
= At what age should I check my cholesterol levels and how often? All adults aged 20 years or more have cholesterol checked at least once every five years.
= What tests should I take? Instructions guidelines recommend that your doctor should ask the lipoprotein profile including total cholesterol, LDL cholesterol (bad) cholesterol, HDL (good) and triglyceride test your fasting conditions. The best test is where you can fast for 9 to 12 hours before blood drawn.
= The numbers listed in the test results mean anything? When you re-visit a doctor to discuss the results, we recommend you to bring this table. This table will help you understand the results of these figures.
= What can I do first to help me before my heart tests?
You can prevent coronary heart disease by changing your lifestyle. Here are some guidelines recommended changes:
- Reduce your consumption of saturated fat foods, trans fat, and cholesterol.
- Become more physically active.
- Take control of your weight.
- Increase your physical activity for at least 30 minutes per day.
= How can I change my diet to reduce cholesterol and heart disease risk?
Guidelines manual recommends the following changes in your diet to help lower your blood fat levels:
- Reduce saturated fat to 7% lower than your total calories. Trans fatty acids are fats that raise cholesterol, so limit your fat is bad too. Total fat should be only 25% -35% of your total calories.
- Carbohydrates (from whole grains, especially whole grains, fruits, and vegetables) should be 50% to 60% of total calories).
- Eat foods rich in fiber.
- Limit protein to 15% of total calories.
- Reduce your cholesterol with heart-healthy recipes from our recipe section.
= What is said in the guidelines for guidance on physical activity? A lot! We need to balance our energy intake with energy use to maintain a healthy weight and avoid weight gain. Increasing physical activity is key in minimizing the risk of heart disease. Aim to be active every day for at least 30 minutes. You do not need to chase the target for heavy exercise. You can walk, ride a bike or jogging to lead to a healthier life. Be sure to consult your doctor before starting any exercise program. [Source : JAMA, May 16, 2001-Vol. 285, No. 19 National Heart Lungs and Blood Institute Cholesterol Guidelines]
