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Here's How to Lower Cholesterol, Prevent Cervical Cancer, Lose Weight, Drink Sensibly

Updated on April 19, 2010

Lower Your Cholesterol

While our own body (our liver) produces cholesterol on its own, the greater bulk of cholesterol in our blood comes from the food we eat. An elevated cholesterol level, which thickens our blood and causes hardening of the arteries that eventually plug the arteries, is implicated in the development of high blood pressure, arterial blockages in the abdomen and legs, heart attack, and stroke.

Here are medical tips on how to lwere your cholesterol level:

  1. Minimize eating foods with high cholesterol contents, like red meats, especially processed meats, egg yolk, dairy products, coconuts, avocado.
  2. Maximize eating fish, vegetables, fruits, like berries (diabetics to add these to calorie count), high fiber items, like bran, wheat, nuts, expecially allmonds.
  3. Mninimize or avoid carb, like sugar, white rice, bread, cakes, desserts, and soft drinks.
  4. Maintain normal calorie intake, by watching your weight.
  5. Exercise daily.
  6. Extreme moderation in alcohol intake.
  7. Learn how to relax and manage your stress.
  8. Stay away from smoking, firsthand or secondhand.

A baseline medical check up, or, a regular one as needed, is a prudent preventive strategy in staying healthy. Where indicated, your physician will prescribe cholesterol-lowering drugs.

Prevent Cervical Cancer

Cervical (mouth of the womb) cancer is a preventable malignancy. Each year, about 400,000 new cases of cervical cancer are diagnosed worldwide. In the Philippines, it is the second most common cause of death among women, and in 2005 alone, there were 7,277 new cases, resulting in 3807 deaths. About 90 percent of cervical cancer is caused by HPV (Human papillomavirus), commonly transmitted sexually. Chronic exposure to the HPV leads to the development of cervical cancer. A vaginal examination and Pap Smear every 3 years by an OB-Gyn specialist can lead to detection of early stage of the cancer, which makes it curable. Late stages of the disease precluded total cure. A vaccine is now available, expecially for children, both girls and boys, to prevent HPV infection and its transmission and spread when they become sexually active.

Lose Weight, Not A Fortune

Persons who are overweight, especially those who are obese, are more prone to weaken their immune system, develop dangerously high cholesterol and triglyceried blood vessels, leading to accelerated hardening and blockages in their arteries to the heart and brain, kidneys and legs, resulting in high blood pressure, heart attacks, stroke, and even leg gangrene. They are also more likely to develop diabetes.

To manage and control weight, one does not need to spend a fortune buying weight control pills, juices, diet foods, herbals, laxatives, or undergo chelation treatments, which is baseless and a scam. Besides, those expensive regimens are also unsafe and can cause more harm to the entire body. Our weight is function of how much calories we take in and how much calories we expend: calorie in, calorie out. If we take in more calories in a day than what we burn that day, obviously, we will gain weight, and vice versa. Besides food intake, doing high-energy exercises (brisk walking, swimming, aerobics, like dancing, tai bo, hip-hop abs for 30 minutes a day), will aslo help burn the calories. The best guide is by weighing once a week, at about the same time of the day, preferably naked. if the weight is still above the targeted weight, cutting down the food intake, especially carbohydreates (pop drinks and sweets, rice and bread, etc), which is the No. 1 culprit that leads to weight gain and added inches to the waistline, will scale one down to the desired weight. A diet primarily of fish and veggies, and some fruits, will work wonders in weight management and over-all health maintenance. Drinking a tall glass of water before each meal will also help.

Drink Sensibly

There is nothing wrong with people who do not drink alcohohil beverages. For those who imbibe socially and others who enjoy wine with meals, which is healthy, the medically and socially accepted wisdom is to drink in moderation. The popular ad that says "drink moderately" is either an error in syntax or a subtle but intentional ploy or invitation for consumers to drink more than "mildly." Anyway, responsibility and moderation go with alcohol intake. A glass or two of red wine (preferably Pinot Noir, which contains the highest level of the cardioprotective resveratrol compound), for those who love wine, is good for cardiovascular and psychological health. With beer, 2-3 regular cans or bottles, and for hard liquor, mixed drinks or after dinner drinks, two would be considered "in moderation." Its best not to drink on an empty stomach - hence, the hors d'oeuvres. Wine is to be sipped and enjoyed, and not to be gulped like water. Those who are, or might be, pregnant should not drink alcoholic beverages. Drinking and driving are a sure combo cocktail of disaster waiting to happen. Alcohol may be contraindicated for those with specific ailments, or it may intereact with some medications, so check with your physician first before considering this beverage. Alcoholic drinks are to be savored tenderly, not to be abused.

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    • telltale profile image

      telltale 

      8 years ago

      Good Hub for the healthy conscious. But when young, would never follow advice on such diet, so, probably regret when older. Cycle of life goes on. :)

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