How to control High Cholesterol by Healthy DIET

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High Cholesterol “How to Control by DIET”

ارتفاع نسبة الكولسترول في الدم "كيفية التحكم من قبل النظام الغذائي"

Cholesterol Patients[ يعني أكل هذه الأطعمة ✓],

[  يعني الأشياء لتجنب X] – % القيمة اليومية

Daily Value DV% -Diet Chart  based on 2000 calorie DIET for Healthy Adults

(Ideal omega 3 to Omega 6 ratio is 1:1)( (مثالية أوميغا 3 إلى أوميغا 6 النسبة 1: 1

. Recommended Foods to eat (✓) مخاطر ارتفاع الكوليسترول في الدم  "أزمة قلبية" أو "السكتة الدماغية الأطعمة الموصى بها لتناول الطعام ✓ [ يعني أكل هذه الأطعمة ✓],		DV% Satu-rated Fat  24 gm BAD سيئة	DV% Chole-sterol 300 mg GOOD & BAD	DV% Dietary Fiber 25 gm GOOD حسن	Omega 3:6 Ratio +Good - Bad حسن+ - سيئة
Tuna Fish light  85 gm (السمك التونة )	✓	1	8.5	0	+30
Wheat Whole Grain 150 gm   (طحين القمح والحبوب الكاملة )	✓	2	0	74	-.05
Barley Flour 150 gm  (دقيق الشعير)	✓	2	-5	60	-0.1
Dates 120 gm (التمور  )	✓	0	0	30	-
Sweet potato146 gm (بطاطا حلوة)	✓	0	0	19	-.06
Wheat Flour White 150 gm   (دقيق القمح الأبيض )	✓	1	0	17	-.05
Spinach raw 30 gm/cup (سبانخ)	✓	-	0	3	+5.3
Cauliflower cooked 126 gm القرنبيط)	✓	-	0	12	+3.3
Cabbage cooked (الملفوف المطبوخ)126 gm	✓	-	0	9.6	+1.2
Potato, baked 156 gm (البطاطا المخبوزة )	✓	0	0	10.5	-.06
Urad Dahl, black gram Mungo Beans 25 gm (الفاصوليا السوداء   )	✓	0.12	0	9	-.8
Flax Seeds 25 gm (بذور الكتان)	✓	4.5	0	27	+4
Lima/White beans, 100 gm  (فاصوليا بيضاء)	✓	0.5	0	27	-0.5
Olives ripe canned 8 gm الزيتون الناضجة	✓	1	0	1	-.7
Raisins 100 gm (زبيب)	✓	0.6	0	14	-0.3
Soybeans cooked 85 gm (فول الصويا  )	✓	3.5	0	30	-0.13

اَعُوْذُ بِاللّٰہِ مِنَ الشَّیْطَانِ الرَّجِیْمِ ۔ بِسْمِ اللّٰہِ الرَّحْمٰنِ الرَّحِیْمِ وَإِذَا مَرِضْتُ فَهُوَ يَشْفِينِ(80/26الشعراء) (30/76الإنسان/الدهر) وَمَا تَشَاءُونَ إِلَّا أَن يَشَاءَ اللَّهُ Food, Amount		DV% Satu-rated Fat  24 gm BAD	DV% Chole-sterol 300 mg GOOD & BAD	DV% Dietary Fiber 25 gm GOOD	Omega 3:6 Ratio +Good - Bad
Avacado 150 gm (أفاكادو   )	✓	16	-18	40	-0.6
Orange/ lemon/ straw berries/ Pomgranate 100gm (البرتقال والليمون والرمان)	✓	0	0	9	-.3
Apple100 gm (تفاحة  )	✓	0	0	9.6	-.22
Quince 1 fruit 92 gm (سفرجل   )	✓	0	0	7	-0.0
Carrot raw 128gm/cup (الجزر الخام   )	✓	0	0	14	-.01
Chicken 50 gm (دجاج  )	✓	2.4	15	0	-0.12
Olive Oil 4 Table Spoon 56g (زيت الزيتون )	✓	38	0	0	-.1
المجموع-جعل الحساب الخاصة بك تعتمد على الأطعمة (1) التي تستهلك لكم (2) غراما من الأغذية- ومع ذلك ينبغي أن يكون العدد الإجمالي لكل عمود ضمن 100

اَعُوْذُ بِاللّٰہِ مِنَ الشَّیْطَانِ الرَّجِیْمِ ۔ بِسْمِ اللّٰہِ الرَّحْمٰنِ الرَّحِیْمِ وَإِذَا مَرِضْتُ فَهُوَ يَشْفِينِ(80/26الشعراء) (30/76الإنسان/الدهر) وَمَا تَشَاءُونَ إِلَّا أَن يَشَاءَ اللَّهُ Avoid these Foods (X) [  يعني الأشياء لتجنب X]		DV% Satu-rated Fat  24 gm BAD	DV% Chole-sterol 300 mg GOOD & BAD	DV% Dietary Fiber 25 gm GOOD	Omega 3:6 Ratio +Good - Bad
Sunflower Oil 4 Table Spoon 56g (زيت عباد الشمس )	X	24	0	0	-.001
Egg large 50 gm (بيضة كبيرة )	X	8	123	0	-.06
Milk Dry Powdered whole 128g/cup (الحليب الجاف مسحوق كامل دسم)	X	107	41	0	-0.5
Lamb ground cooked 50 gm خروف	X	21	13	0	-.25
Cheese 15gm/triangle (جبن  )	X	16	5	0	-.06
Beef ground cooked 50 gm لحم بقري	X	12	14	0	-.11
Sesame 25 gm (سمسم)	X	9	0	12	-.02
Lamb Liver 50 gm (كبد خروف)	X	9	85	0	-0.2
White rice 158 gm (الأرز   )	X	1	0	4	-0.2
المجموع-جعل الحساب الخاصة بك تعتمد على الأطعمة (1) التي تستهلك لكم (2) غراما من الأغذية- ومع ذلك ينبغي أن يكون العدد الإجمالي لكل عمود ضمن 100

High Cholesterol Risks "HEART ATTACK" or "STROKE"

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High Cholesterol risks “HEART ATTACK” or “STROKE”

اَعُوْذُ بِاللّٰہِ مِنَ الشَّیْطَانِ الرَّجِیْمِ ۔ بِسْمِ اللّٰہِ الرَّحْمٰنِ الرَّحِیْمِ  (سورة الشعراء  26 / 80) وَإِذَا مَرِضْتُ فَهُوَ يَشْفِينِ "And when I am ill, it is He who(Allah) cures me" Cholesterol is a waxy, fat-like substance that’s found in all cells of the body. Human body needs some cholesterol to make (1) hormones, (2) vitamin D, and (3) substances that help to digest foods. Our liver makes most of the cholesterol our body needs. Our body makes almost all the cholesterol it needs. However, cholesterol also is found in some of the foods we eat.            Cholesterol travels through the bloodstream in small packages of fat (lipid) on the inside and proteins on the outside. Cholesterol is oil-based and so does not mix with the blood (which is water-based). It is therefore carried around the body in the blood by lipoproteins.                   Coronary heart disease is a condition in which plaque (plak) builds up inside arteries. Plaque (plak) is made up of (1) cholesterol (2) fat (3) calcium, and (4) other substances of blood. What Is High Blood Cholesterol and what are the Symptoms?     High blood cholesterol is a condition in which you have too much cholesterol in your blood. Symptoms- High cholesterol has no symptoms. By itself, the condition usually has no signs or symptoms. Thus, many people don’t know that their cholesterol levels are too high. A blood test is the only way to detect high cholesterol. High cholesterol levels will go unnoticed and could present a silent threat of heart attack or stroke. Everyone should have their blood cholesterol levels tested once every 5 years. 4 Main types of cardiovascular Disease (CVD)  (1) Coronary Heart Disease- when the blood supply to the heart becomes restricted (2) Angina (an-JI-nuh)- If the flow of oxygen-rich blood     to your heart muscle is reduced, sharp chest pain. It    may feel like pressure or squeezing in your chest.    The pain also may occur in your shoulders, arms,    neck, jaw, or back. Angina pain may even feel like indigestion. (3) Heart Attacks- When the supply of blood to the heart muscle is suddenly blocked or cut off. If blood flow isn’t restored quickly, the section of heart muscle begins to die. Without quick treatment, a heart attack can lead to serious problems or death. (4) Stroke-When the supply of blood to the brain becomes blocked     Bad Cholestrol (LDL) vs Good Cholestrol (HDL)  The higher the level of LDL cholesterol ( Low-density lipoprotein or BAD CHOLESTROL) in your blood, the GREATER your chance is of getting heart disease. The higher the level of HDL cholesterol -( High-density lipoproteins- Good Cholestrol) in your blood, the LOWER your chance is of getting heart disease. Over time, plaque hardens and narrows your coronary arteries. This limits the flow of oxygen-rich blood to the heart.        Fat helps to absorb Vitamins A, D, E and K, the so called  “fat-soluble Vitamins”. Fat also fills the fat cells and insulates the body to help keep you warm. The fats your body gets from the food gives two types of “ Essential Fatty Acids (EFA)”  (1) Omega 3 Fatty Acids -Omega-3 Fatty acids are utilized by the fastest functioning organs in the body. For example, omega-3s enable our hearts to beat properly, our blood to flow freely, our eyes to see, and our brains to make decisions faster and more clearly.  (1a) Plant Based Omega 3 Fatty Acid -Alpha linolenic acid          (ALA) e.g  Flax Seeds, Spinach (1b) Animal Based Omega 3 Fatty Acids Eicosapentaenoic Acid (EPA) and docosahexaenoic acids (DHA) and are highly unsaturated, mainly found in fish, shellfish and krill (2) Omega 6 type fatty Acid- Omega-6s solidify and cause inflammation of the tissues. Some scientists link an excess of omega-6s in the human diet with such conditions as heart disease, stroke, arthritis, asthma, menstrual cramps, diabetes, headaches, and tumor metastases. (2a) Plant Based Omega 6 Fatty Acid -Linoleic(LA) from Poly-Unsaturated Fatty Acid (PUFA) found in Sunflower and Corn Oil etc (2b) Animal Based Omega 6 Fatty Acids - Arachidonic acid (AA)- AA is found in liver, egg yolks, animal meats and seafood. Ideal Ratio of omega-3 to omega-6 = 1:1. Several studies suggest that eating a diet with a high Omega 3 to Omega 6 ratio can lead to a reduced risk of cancer, cardiovascular disease (CVD), inflammation, developmental disorders, and cognitive aging. What Causes High Cholestrol (1) The primary causes of high cholesterol are g e n e t i c  (from Family). (2) Eating too much of (2a) Saturated fats and (2b)Trans fats increase blood levels of cholesterol and heart-disease risk. (2a) Saturated fats (Harmful dietary fat) e.g. such as      (Egg yolks 123% of DV-daily value), Coconut Oil, (whole       milk -1 cup- 41%) Pure Ghee,butter, cheese, Kidney,    (Liver-50gm-9%),(Beef 50 gm-17%), (Lamb 50 gm- 21%), (2b) Trans fats (Harmful dietary fat)– Hydrogenated Ghee, fried      foods and packaged foods, such as cookies, crackers, and chips. (3) Certain Diseases:(3a) Diabetes (3b) Liver or kidney disease (3c) Polycystic ovary syndrome  (3d) Pregnancy and other conditions that increase levels of female hormones (3e) Underactive thyroid gland. (4) Medicines/Drugs that increase LDL cholesterol and decrease HDL cholesterol (progestins, anabolic steroids, thiazide diuretics, beta-blockers, estrogen and corticosteriods). (5) Being Overweight may increase triglycerides & decrease HDL (6) Cigarette Smoking- Smoking   can lower your HDL (7) Lack of physical activity can lower your HDL. Cholestrol lowering Foods               Some foods that actively lower cholesterol levels:  Monounsaturated Fatty Acids MUFA (Reduce bad cholestrol) Most preferable HEALTHY (1) Olives and Avacadoes - Cholesterol Reduction:18% (2) Boost or increase your Omega-3 (Healthier dietary fat) Omega-3 Fatty acids are utilized by the fastest    functioning organs in the body. For example, omega-3s    enable our hearts to beat properly, our blood to flow freely, our eyes to see, and our brains to make decisions faster and more clearly. (2a) Fish high in omega-3 fatty acids include salmon, tuna,       trout, mackerel sardines, herring and anchovies. Eat fish       twice a week or Krill capsules (2b) Flax Seeds Cholesterol Reduction:8-14% eat 25-50gm/day (2c) Spinach and other dark leafy vegetables high in ALA.         Lettuce (Salad ka Patta), cauliflower, cabbage, garden cress, bok choy,broccoli, brussels sprouts (3) Eating plenty of Fiber helps lower your risk of heart disease.     (3a) Beans. Beans are especially rich in soluble fiber. They also take awhile for the body to digest, meaning you feel full for longer after a meal. Examples kidney beans to lentils, Uradh Dahl Black gram, garbanzos, black-eyed peas.  (3b) Oats and Barley - providing the soluble fiber beta glucan (3c) Barley (cholesterol reduction by 7-10%) & other whole grains. (3d) Pomegranate, Apples, grapes, strawberries, citrus fruits.  (3e) Eggplant and okra.  are good sources of soluble fiber. (3f) Soya foods (15g a day) - soya milk, soya desserts, soya meat    alternatives, soya nuts, edamame beans and tofu (4) Nuts. A bushel of studies shows that eating almonds     (cholesterol reduction by 7-10%), walnuts, peanuts, and      other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%.       Nuts have additional nutrients that protect the heart in other ways. (5) Plant sterols/stanols - found in a wide range of foods (6) Take regular exercise. Achieve and maintain a healthy weight. (7) Choose low fat dairy products, lean meats, fish & skinless poultry (8) Adopt healthier cooking methods (e.g. steaming, baking) more often. (9) Opt for fat-free or low-fat foods Cholestrol lowering Medicines (1) Krill oil capsules (2)  Fish Oil (3) Statins (4) Bile acid resins (5) cholesterol absorption inhibitors (6) Fibrates Avoid Foods that are bad for Cholestrol Levels Bad Cholesterol is mainly found in: (1) Egg yolks, organ meats liver, shrimp, processed meat (2) Whole milk, butter, cream, cheese,  margarines, Ghee (3) Cut Your Omega-6  (Indians eat Omega 6 to Omega 3 ratio 12:1) (Ideal ratio1:1) (3a) Use Olive oil more & reduce vegetable oils sunflower or       corn oil. (3b) Limit processed foods- Some processed food manufacturers use cheap vegetable oils to mass produce their products. (4) Avoid smoking Compiled by: mirzaehtesham1950(at)gmail.com  [Instead of (at) use @] Mirza Ehteshamuddin Ahmed (Hyderabadi-Indian) [Other Health related articles from author: visit Blog http://muslimislambooks.blogspot.com or Email: mirzaehtesham1950(at)gmail.com [instead of (at) use @ symbol] (1) High Cholesterol Risks-“HEART ATTACK” or “STROKE” (2) Knee pain exercises to help pray daily Salah conveniently in all postures “Standing, Rukoo and Sujood” etc [only pictures of exercises] (3) Uric Acid control by normal Diet [English / Urdu] (4) Stop Coughing in 3-4 minutes summary [English / Urdu] (5) Cough remedy Parts [1,2,3] (6) Diabetes Cure by “Tibb-e-Nabwi’s” Diet-Summary only [English] (7) Diabetes Sugar Cure detailed article 4 parts (8) Diarrhea (الإسهال) (پیچس) (Loose watery Motions) (9) Deficiency of Vitamins B6 & B12 (old persons take care (10) Benefits of Dates (12) Benefits of Barley Water (diuretic)  (11) Benefits of Olives (13) Sesame (14) Beemariyon ka Elaaj Quran wo Sunnat sey (Urdu) (15) Ruqia Shariah – Jadoo Ka Ellaaj, Nazre Bud, (see Urdu Books 9, 10, 15 on Blog  + More than 50 Books, articles and pamphlets on islam in English, Urdu and Telugu.   Best Regards/Mirza Ehteshamuddin Ahmed (Hyderabadi)