I’m on a journey to lower my cholesterol level. Flashback to January 2017…..I was shocked to discover I had high cholesterol when I went for my recent check up. My blood test showed my overall cholesterol level was 170, which is considered high. Weighing 58 kg at that time, I was far from overweight and my BMI was 22. So since weight is not an indicator of high cholesterol, I never would have thought I had high cholesterol level. At the clinic, I tried to reflect what I had consumed throughout the whole of the previous year so I could pint point on the food culprits that had spiked up my cholesterol level. Truth be told I relished high fat cheese – in sandwiches, baked dishes and on pizzas. I had my fair share of prawns – perhaps in excess. I was guilty of devouring juicy, tasty Quarter Pounder burgers at McDonald’s whenever I felt like treating myself on Friday afternoons to mark the end of a busy week. High fat in content, the meat is devilishly delicious but at the same time, it is filled with tons of salt that makes it all the more tempting. Pathetic way to end the week, I know, but could I help it when McDonald’s is just a stone’s throw away from the bus stop I was headed for? You’ve done well McDonald’s, at enticing the weak. Well, undeniably all of these added together could have raised my cholesterol level.
What have I done to lower my cholesterol level? To date, I’ve tried to record what I eat on a daily basis. I’ve made it a point to exercise at least thrice a week on my treadmill for about 20 to 30 minutes to burn 100-150 calories each time I’m on the equipment. I’m more mindful of what I eat. This requires a lot of self-restraint, especially when I’m at the supermarket and am tempted to grab food items on specials that are not on my to-buy list.
I’ve adopted the following strategies on my journey to lower my cholesterol level:
- Refrain from shellfish for a while
For the moment I’m trying to abstain from shellfish for a few months. Temporary abstinence may be the necessary to adjust cholesterol levels, judging from the fact that shellfish may be the primary culprit.
2. Substitute high fat cheese with low fat ones
I used to consume high fat cheddar cheese on a daily basis. These include Coon and Bega slices as well as aged Mainland cheddar cheese blocks. These cheeses would also be included in my cooking especially in bakes and as pizza toppings. I now choose to have Kraft cheddar slices that contain low fat. They may not be as tasty as its high fat alternatives but hey, I feel less guilty in my attempts at lowering my cholesterol level.
3. Cut down on snacks and fried food
I have not consumed potato chips and fried chicken for two months now. I’m mindful of not buying these either. As an alternative, I munch on nuts namely walnuts, almonds and pistachios that fill me up. I also indulge in dark chocolates once in a while as these are better substitutes for the sugary milk chocolates. I limit myself to a square each time.
Mindful eating isn’t easy when there is a wide variety of food available at food courts, on streets and in the supermarkets. It all boils down to self-restraint and the desire to achieve a specific goal, in my case, to lower my cholesterol level. Currently, I am taking a nutritionist course which will hopefully help me in making informed food choices. I invite you to join my journey to lower my cholesterol level and lead a healthier lifestyle. I’m more than happy to hear from you if you are on a similar journey. Let’s embark on this together and make a head start to better health.