hyperlipidemia

"Your readings are very high... I only see this in 5-10% of my patients"-Dr. L

I've finally decided to start on cholesterol-lowering medication. This comes after recent trips to the polyclinic to do blood testing and subsequent consulting with the doctors. The polyclinic GP appeared very concerned when reviewing the blood test results during my consultation. In a "second opinion", over the telephone, I could hear a hint of distress from the Gleneagles heart specialist I was referred to speak with. (that's his quote at the start of this blog entry) I've been reminded again to monitor my diet and exercise. And since I have a genetic predisposition that gets my liver producing more cholesterol than ordinary folk, I must take extraordinary measures to curb its heart-disease-inducing potential.

After discovering my condition years ago while still serving NS, I've been battling it the natural way (via diet and exercise) because I never fancied the idea of having to rely on medication so much. Guess it

This decision, I hope, will have greater effect while I'm still young enough to do something about it. I much prefer making sacrificial, beneficial life-changes now to having to seek desperate staying-alive solutions due to negligence in future. So, resolutions are 1. to eat fresh, natural foods and avoid fat and processed foods as much as possible, 2. to do cardio exercise for at least 20-30min, 3. to do the above two with determination and discipline

Sidenote: was reading an ebook about nutrition where the author warned of the dangers of the Standard American Diet / S.A.D. (burgers,fries,cola). Ironically, eating SAD used to make me happy. There's never been a better time to grow out of nostalgic childhood MacDoctrination.

Back On My Feet Again

Been trying to track my nutritional habits since the beginning of the month - Type of food, serving-size, nutritional content & time of consumption. Managed to record the details in my planner diary up till the middle of the month. It was then I decided that I would just adopt(as much as possible) the first two weeks' eatting patterns; and record only those extra-ordinary meals for the rest of the month. Being able to review these meal-time records has helped me control my intake of unhealthy food somewhat. I'm aiming to limit my fried-food intake to one meal a week. More greens, fruits and nuts for phytonutrients, soluble fibre and good-fats to combat bad cholesterol.

Adding on to the 2-pronged-strategy for cholesterol-lowering is my return to running. Long-distance running training that is. I signed up for the 2008 Standard Chartered Singapore Marathon(SCSM) on the first day registration opened. Going for the full 42.125km run this time round. Unfortunately, this time I won't have the honour of accompanying Jo. She decided not to do the full marathon to avoid stressing her knees further. (She suffered an inflamation in her knee joint about a month b4 last year's 21km) Also, come August, she'll be having her hands full with her Masters in Counselling at NIE. It might require some effort for us to meet each other; let alone make time to train for long distances together. Still, I guess I'll see her; and some of my Cell-mates whom she's going for 10km with, at the finish-line.

With possibly (the final lap of) studies on the horizon too, this season I'm entering some crucial events in life's race. Must continuously thank God and honour those who gave - of themselves - so I could get back on my feet again.

You are what you Eat

The old adage never sounded this omnimous. Today, I was presented with lab results of my blood sample from two weeks before. The doctor's comments were all too familiar sounding: "Look fit and healthy... must watch what you eat..." "Can consider starting on medication... Have time on your side..." "Avoid anything finger-licking good". Yes, the fats.. er, facts are in: My cholesterol level remains High. For comparison, here are some figures from Singapore Heart Foundation:

My recent(June'08) blood lipid profile read:
HDL: 1.27 (49)
Total: 7.21 (278)
My LDL from Nov'05: 5.14 (199)

Generally speaking, LDL is "bad" cholesterol that can cause heart disease by clogging arteries. HDL is "good" cholesterol that "cleanses" arteries by transporting fat and LDL deposits back to the liver for breakdown. Read this for more insight on cholesterol.

My total cholesterol hasn't got any better since I first got it checked back in Aug'03 when the reading was 6.45 (249). I am genetically predisposed to having high cholesterol as my father and a number of my paternal relatives are. I recently learnt that cholesterol is actually produced within our bodies; and that high cholesterol levels are actually influenced more through the consumption of "bad" fats rather than by dietary cholesterol(foods such as eye yolks, seafood) alone. (Both Sat-fat and Trans-fat raise LDL levels, but Trans-fat apparently packs a second punch by reducing HDL!) My problem is possibly due to a diet containing too much saturated/trans fat; and perhaps a genetically overactive liver producing more LDL than average as well.

Though I've been generally conscious about my food choices all along, I guess it's about time to really start monitoring what, when and how much I eat. (O_o)*Knowing-look from the girlfriend comes to mind* Fish/bean/soy protein over lean meats when I can help it. Fruits, eaten whole for added fibre. High-fibre carbo alternatives wholemeal bread, oats, brown rice, beans, sweet potato. Fat-reduced dairy products. Avoid food high in saturated fat(deep-fried, milky, creamy, buttery stuff) and trans fat(hydrogenated oils, shortening). Scrutinise "Nutrition Facts" on the packaging before purchasing/consuming processed foods. Exercise regularly. (Research suggests regular aerobic activity increases HDL levels!)

Must remain motivated to this cholesterol-lowering cause; lest I leave my loved-ones prematurely.
Accept the fact. Fight the fats.