Cholesterol is a fat-like substance that our liver produces. It is also found in food particularly animal products.
Low-density lipoprotein (LDL) commonly known as bad cholesterol. It deposits on the wall of the blood vessel which become plaques that may lead to blockage.
In contrast, high-density lipoproteins (HDL) often referred to as good cholesterol. It transports LDL in the bloods to your liver, then eliminates it from your body.
Cholesterol is vital for body function, but high levels of LDL are bad for our health. It would increase the risk of getting heart diseases and stroke.
A total cholesterol level of 5.2 mmol/L or higher indicates raised total cholesterol. However, according to NHMS (2019), 1 in 4 adults are unaware they have raised total cholesterol. Moreover, the majority of them being middle-aged people (40-59 years old).
Avoid trans fats and cutting back on saturated fats. Focus on monounsaturated and polyunsaturated fats that can reduce LDL and increase HDL.
Examples are olive oil, avocado and, tree nuts such as hazelnuts, walnuts and, almonds. Food rich in lecithin also can be a good option for you.
Ministry of Health Malaysia suggests individuals with high cholesterol to do aerobic exercise 30–45 minutes for at least 5 days a week. However, be sure to check with your doctor first before starting an exercise.
Examples of aerobic activities are brisk walking, jogging, cycling, skipping rope and swimming.
Cigarette smoking would lower beneficial HDL. This may result in a higher LDL as well as triglycerides (blood fat).
Stopping smoking has both immediate and long-term benefits for your cholesterol level.
Obesity and overweight raise LDL in blood. Weight loss boosting HDL and promotes lower total cholesterol.
Thus, lose weight and maintain your body weight in a healthy range with BMI of 18.5 to 24.9.
Soy lecithin is a phospholipid derived from soybeans.
Lecithin is essential for the body cells’ biological function properly.
It has various uses and often used as a medicine, dietary supplement, and food additive.
Lecithin can improve brain function. It uses in medication to treat memory disorders like Alzheimer’s disease and dementia.
Soy lecithin supplementation may improve immune function, especially in diabetics.
Lecithin also uses as a treatment for skin diseases such as eczema and dermatitis.