Eat your way to a healthier cholesterol level

Not all foods are equal. Studies
have found that certain foods —
such as salmon, walnuts, oatmeal
and some veggies — can help
control your cholesterol. Nehal
Kamdar, senior dietitian at Raffles
Hospital, suggests including these
four heart-friendly foods into
your diet.
1 Fatty fish
Oily fish such as salmon,
mackerel and sardines are rich
sources of omega-3 fatty acids,
which help to lower blood fats
linked to heart disease. According
to Kamdar, omega-3 fatty acid
prevent blood clots by making
platelets less likely to clump
together and stick to artery walls.
It also makes blood vessels less
likely to constrict. She suggested
eating at least two servings of such
fish twice a week. Just be sure
to cook your fish using healthier
methods such as steaming and
baking to avoid unhealthy fats.
2 Go nuts
Nuts such as walnuts and
almonds are high in polyunsaturated
fatty acids, which keep
blood vessels healthy. In particular,
walnuts are one of the best plant
sources of protein as they are
packed with vitamins, fibre and
antioxidants, said Kamdar. But be
sure to stick to just 30g (a fistful)
each day, and avoid nuts that are
salted or coated with sugar. Besides
nuts, Kamdar recommended
including one to two tablespoonfuls
of ground flax seed into your
food each day to help lower bad
cholesterol. However, Dr Chin
Chee Tang of NHCS added that
while some studies have shown
that flax seed and peanuts may
help lower cholesterol levels,
further research is required to
confirm their cholesterol-lowering
benefits.
3 Soy good
Soy protein such as soy
beans, tofu, soya milk and tempeh
(fermented soybeans) may be
able to keep cholesterol levels in
check. “Rich in omega-3 fatty acids,
protein, vitamin and minerals,
soy protein is a good alternative
to red meat as it is lower in fat
and higher in fibre,” said Kamdar.
She added that those with high
cholesterol may be able to lower
their cholesterol levels when
soy protein is eaten as part of a
healthy low-fat diet.
4 A bowl of oatmeal
a day keeps high
cholesterol away
Eating oats not only keeps your
bowel movements regular, it
may even help lower cholesterol
levels, and reduce risks of heart
disease and diabetes, said Kamdar.
Diabetes is another risk factor
for heart disease. She added that
oatmeal also fills a person up for
a longer time, so he or she will
not tempted by unhealthy snacks
that may raise cholesterol levels.


In general, the lower the total and LDL cholesterol levels, the lower
your risk of getting medical problems associated with atherosclerosis,
said Dr Chin Chee Tang of National Heart Centre Singapore.
What is considered a ‘healthy’ cholesterol level depends also on
the presence of other medical conditions, he said.
“For an otherwise healthy individual with no other significant
medical problems, a total cholesterol level greater than 6.2mmol/L
(or 240mg/dL) is considered high and undesirable. Similarly, people
with no significant medical problems should aim to have a LDL cholesterol
level of no greater than 3.4mmol/L (130mg/dL).”
For patients who have medical problems such as a previous
heart attack or stroke, the recommended levels are even lower.
What is considered a healthy level of cholesterol?

Clinton says no to junk food

NOT even former United
States president Bill Clinton
(picture) escaped the perils of
high blood cholesterol. Earlier
this year, the 63-year-old was
hospitalised due to a clogged
heart artery. In 2004, he had a
quadruple (that’s four blocked
arteries) bypass surgery. Clinton’s
love for fast food was wellknown.
He only changed his diet
and lifestyle after his bypass.
health bite