Jaguar Club SG

Amac · Guru

JAG also need to live with Cholesterol

Amac · Guru

what should we do to live with it .....

statistic:

about 2years back around 3++ then on regular exercise (weekly 3x 4km jog) reduce to 17+ after like 9months, now maintaining only 1x 4km a week and looks it go back?

some say exercise helps, some says not really.... mainly diet, so what is what?

can don't go for boring diet but increase in exercise level (haha but not too much also, need to work) or ....

hear you ... :(

icebear · Senior Member

haha.. seeing all ur foodie photos, its no surprise lah.. :P
exercise can help, but only do so much, especially when always eat all the good food!

Amac · Guru

icebear wrote:
haha.. seeing all ur foodie photos, its no surprise lah.. :P
exercise can help, but only do so much, especially when always eat all the good food!

Is it.... Am I so serious? Thought those are normal food?

So what is cholesterol?

(More layman explanation please else later I old man with lousy England don't understand :)

how to live with and balance it?

Amac · Guru

Do coffee helps to reduce ? Or increase?

icebear · Senior Member

Amac wrote:
icebear wrote:
haha.. seeing all ur foodie photos, its no surprise lah.. :P
exercise can help, but only do so much, especially when always eat all the good food!
Is it.... Am I so serious? Thought those are normal food?

So what is cholesterol?
(More layman explanation please else later I old man with lousy England don't understand :)

how to live with and balance it?

cholesterol mainly comes from all the saturated fat food we eat, even the oil that's used. (char kuay teow, chai tow kuay, kaya gao gao, oyster omelette, or luak, laksa, chicken rice, basically all our SG local food. haha)

eat less outside, eat more at home, use healthy oil, use less oil, butter, ghee, etc.

as for your trigyclerides, eat less simple carbohydrates (white bread, white rice, noodles, biscuits, soft drinks, sweet fruits (fruits are good, but not if you eat a whole pineapple, papaya, etc.. avoid excessive dried fruits too), beer, alcohol, e.g. durians! etc) eat more complex carbohydrates (oats, brown rice, vegetables, muesli (no sugar added, less or no dried fruits)).

that said, its all about a balance lah. if u want to live to 99, then gotta stick strictly to the diet (gross!). if you don't really care (like me) and don't plan to live to 99, then by all means continue! haha.. i'm probably the worst person to be giving you advise, i simply love food too much, and hardly exercise!

ok seriously, just cut down on hawker & outside food, eat less simple carbo & alcohol and eat more high fibre food.

icebear · Senior Member

Amac wrote:
Do coffee helps to reduce ? Or increase?

i think coffee is good just don't be excessive, and cut down or if you can don't put sugar, and if u wanna put milk, let it be low fat.

Amac · Guru

icebear wrote:
Amac wrote:
icebear wrote:
haha.. seeing all ur foodie photos, its no surprise lah.. :P
exercise can help, but only do so much, especially when always eat all the good food!
Is it.... Am I so serious? Thought those are normal food?

So what is cholesterol?
(More layman explanation please else later I old man with lousy England don't understand :)

how to live with and balance it?

cholesterol mainly comes from all the saturated fat food we eat, even the oil that's used. (char kuay teow, chai tow kuay, kaya gao gao, oyster omelette, or luak, laksa, chicken rice, basically all our SG local food. haha)
eat less outside, eat more at home, use healthy oil, use less oil, butter, ghee, etc.

as for your trigyclerides, eat less simple carbohydrates (white bread, white rice, noodles, biscuits, soft drinks, sweet fruits (fruits are good, but not if you eat a whole pineapple, papaya, etc.. avoid excessive dried fruits too), beer, alcohol, e.g. durians! etc) eat more complex carbohydrates (oats, brown rice, vegetables, muesli (no sugar added, less or no dried fruits)).

that said, its all about a balance lah. if u want to live to 99, then gotta stick strictly to the diet (gross!). if you don't really care (like me) and don't plan to live to 99, then by all means continue! haha.. i'm probably the worst person to be giving you advise, i simply love food too much, and hardly exercise!

ok seriously, just cut down on hawker & outside food, eat less simple carbo & alcohol and eat more high fibre food.

How not to eat local food, my favorite :( try try.... And all you listed here are super!

Carbo also can't ? I do take lots of rice, noodle - Chinese mah, you mean raisins also can't eat ? Alcohol bo bian ....

So how you manage your cholesterol ?

and what is high cholesterol, what is low?

Amac · Guru

icebear wrote:
Amac wrote:
Do coffee helps to reduce ? Or increase?

i think coffee is good just don't be excessive, and cut down or if you can don't put sugar, and if u wanna put milk, let it be low fat.

He he if coffee, am good for long black (no sugar no milk) but kopi will be kopi-o

icebear · Senior Member

Amac wrote:
icebear wrote:
Amac wrote:
icebear wrote:
haha.. seeing all ur foodie photos, its no surprise lah.. :P
exercise can help, but only do so much, especially when always eat all the good food!
Is it.... Am I so serious? Thought those are normal food?

So what is cholesterol?
(More layman explanation please else later I old man with lousy England don't understand :)

how to live with and balance it?

cholesterol mainly comes from all the saturated fat food we eat, even the oil that's used. (char kuay teow, chai tow kuay, kaya gao gao, oyster omelette, or luak, laksa, chicken rice, basically all our SG local food. haha)
eat less outside, eat more at home, use healthy oil, use less oil, butter, ghee, etc.

as for your trigyclerides, eat less simple carbohydrates (white bread, white rice, noodles, biscuits, soft drinks, sweet fruits (fruits are good, but not if you eat a whole pineapple, papaya, etc.. avoid excessive dried fruits too), beer, alcohol, e.g. durians! etc) eat more complex carbohydrates (oats, brown rice, vegetables, muesli (no sugar added, less or no dried fruits)).

that said, its all about a balance lah. if u want to live to 99, then gotta stick strictly to the diet (gross!). if you don't really care (like me) and don't plan to live to 99, then by all means continue! haha.. i'm probably the worst person to be giving you advise, i simply love food too much, and hardly exercise!

ok seriously, just cut down on hawker & outside food, eat less simple carbo & alcohol and eat more high fibre food.
How not to eat local food, my favorite :( try try.... And all you listed here are super!
Carbo also can't ? I do take lots of rice, noodle - Chinese mah, you mean raisins also can't eat ? Alcohol bo bian ....
So how you manage your cholesterol ?
and what is high cholesterol, what is low?

i also love local food.. think we never met.. if we met, u wont believe that i just said all the BS above.. haha.. i'm not a follower AT ALL of above. prob double ur size. hahahahahaha..

the problem with dried fruits is that they have all the sugar in the original fruit, but much less water. meaning u eat 500g of grapes, u are damn full, but theres MUCH LESS SUGAR compared to 500g of raisins. dried fruits is probably >70% sugar.

i dont even go for blood test. lol. no result= no problem!

LDL should be as low as possible, that is the artery blocker, the stuff that causes plaque to build up and choke off blood vessels, causing strokes and heart attacks.

IIRC, HDL gets rid/lowers LDL.

IIRC also, high triglycerides got higher chance of diabetes, which is IMO, one of the most terrible things that can happen to a person. its a curse.

Amac · Guru

will red wines helps? LOL

XFS · Senior Member

What causes high cholesterol?
Lifestyle causes •Nutrition - although some foods contain cholesterol, such as eggs, kidneys, eggs and some seafoods, dietary cholesterol does not have much of an impact in human blood cholesterol levels. However, saturated fats do! Foods high in saturated fats include red meat, some pies, sausages, hard cheese, lard, pastry, cakes, most biscuits, and cream (there are many more).

•Sedentary lifestyle - people who do not exercise and spend most of their time sitting/lying down have significantly higher levels of LDL (bad cholesterol) and lower levels of HDL (good cholesterol).

•Bodyweight - people who are overweight/obese are much more likely to have higher LDL levels and lower HDL levels, compared to people who are of normal weight.

•Smoking - this can have quite a considerable effect on LDL levels.

•Alcohol - people who consume too much alcohol regularly, generally have much higher levels of LDL and much lower levels of HDL, compared to people who abstain or those who drink in moderation.

www.medicalnewstoday.com/articles/9152.php

XFS · Senior Member

What are the treatments for high cholesterol?
Lifestyle

Most people, especially those whose only risk factor has been lifestyle, can generally get their cholesterol and triglyceride levels back to normal by: •Doing plenty of exercise (check with your doctor)
•Eating plenty of fruits, vegetables, whole grains, oats, good quality fats
•Avoiding foods with saturated fats
•Getting plenty of sleep (8 hours each night)
•Bringing your bodyweight back to normal
•Avoiding alcohol
•Stopping smoking

www.medicalnewstoday.com/articles/9152.php

Amac · Guru

XFS wrote:
What causes high cholesterol?
Lifestyle causes •Nutrition - although some foods contain cholesterol, such as eggs, kidneys, eggs and some seafoods, dietary cholesterol does not have much of an impact in human blood cholesterol levels. However, saturated fats do! Foods high in saturated fats include red meat, some pies, sausages, hard cheese, lard, pastry, cakes, most biscuits, and cream (there are many more).

•Sedentary lifestyle - people who do not exercise and spend most of their time sitting/lying down have significantly higher levels of LDL (bad cholesterol) and lower levels of HDL (good cholesterol).

•Bodyweight - people who are overweight/obese are much more likely to have higher LDL levels and lower HDL levels, compared to people who are of normal weight.

•Smoking - this can have quite a considerable effect on LDL levels.

•Alcohol - people who consume too much alcohol regularly, generally have much higher levels of LDL and much lower levels of HDL, compared to people who abstain or those who drink in moderation.

www.medicalnewstoday.com/articles/9152.php

thanks XFS, at least now I know better what is bad cholesterol.

- maybe will increase the level and the intense of exercise needed

- underweight?

- quitted for 15years

- hmmm I'm kind of into it le, but not a extensive drinker..... try to cut cut cut, use red wine instead?

Amac · Guru

any more tips,,,, I know diet is important but anything else could help? exercise? what kinda of exercise, ....

chiaster · Guru

Cardio and lots of it at high intensities for prolonged periods

Mason · Senior Member

chiaster wrote:
Cardio and lots of it at high intensities for prolonged periods

Would swimming laps work for Amac?

chiaster · Guru

Not as much as running...

Makapook · Guru

Swimming is the best, actually. Less punishing on the joints or body.

Mason · Senior Member

Makapook wrote:
Swimming is the best, actually. Less punishing on the joints or body.

Agree, gets the creaks out of my neck and shoulders. Running is stress relieving for me. So I do both.

chiaster · Guru

Less punishing because you're in a medium but it doesn't cut away as much fat...

zenkinz · Senior Member

Amac wrote:
any more tips,,,, I know diet is important but anything else could help? exercise? what kinda of exercise, ....

any exercise that pumps up your heart at the right heart beat zone for 30 mins would be good. It can be swimming, cycling or running. Problem with swimming and runnign is you tends to end up with alittle leisure exercise (which does little to your health gain), or too strenous for the latter (too high a heartbeat, you are not burning the right source of energy, i.e. fat burning)

http://www.brianmac.co.uk/hrm1.htm

Amac · Guru

thanks... thanks appreciate!

will do a little bit more for my jog, and swim every week!

.... come please come and help to discipline me! join me / us for the weekly jog :)

chiaster · Guru

Amac, you like collecting watches, right? I suggest you go get a watch with a heart rate monitor :)

icebear · Senior Member

mio Alpha?

zenkinz · Senior Member

I was abt to say, go invest in a hrm watch, get sunnto ambit. .. Hehe

chiaster · Guru

Suunto is

Amac · Guru

noted with thanks... what's the different with polar? which is more expensive, hmmm don't need a super watch, basic will do :)

zenkinz · Senior Member

both are good. Just that the model I was recommending you, is atas one, fit you very well :)

I've polar and garmin, prefer the former for the hrm reliability, while the latter for its ability to track swim laps

Amac · Guru

zenkinz wrote:
both are good. Just that the model I was recommending you, is atas one, fit you very well :)

I've polar and garmin, prefer the former for the hrm reliability, while the latter for its ability to track swim laps

wow brudder,

don't say that leh, where and when I become atas.... jialat liao, name smelly le, if this continue will have to come back with another ID :p

I drive cat and I very cat de.... so need value for money products not the extensive stuff :) so out off all which is good? polar for hrm reliability (assuming hrm is measuring of heart rate - sorry I ah pai, live in my own world, hardly interact - and this place is where I made the most comments, maybe old liao bochay liao)

:)

zenkinz · Senior Member

Polar/Sunnto/Timex are all good brands. I use Polar RS100 when I first started exercising (after no exercising for 10-15 years) so you can consider that. Or consider Polar RC3 if you don't mind getting a more sophiscated watch (and more expensive). Sunnto ambit will be the ultimate thing, can track everything and cheap cheap for you ($1000) :)

icebear · Senior Member

the "in thing" exercise HRM on the wrist nowadays is mio alpha and epulse2, cos they don't need the chest strap.. :) and have been proven to be very accurate.

chiaster · Guru

Next thing you know, either one of those will end up on amac's wrist...

Amac · Guru

haha thanks guys!

think polar already more than enough, ok which model? which GPS or wo? RS300x or RS100 :)

zenkinz · Senior Member

RS100 good enough to track your HR (with alert, etc) just does not have full log of your HR throughout the run session (in case you need it to export out or something). You can get it pretty cheap $170 but for you .. I say RS300 at least la :P

Amac · Guru

zenkinz wrote:
RS100 good enough to track your HR (with alert, etc) just does not have full log of your HR throughout the run session (in case you need it to export out or something). You can get it pretty cheap $170 but for you .. I say RS300 at least la :P

wow brudder don't like that say leh.... haven't get to know you already crowned with bad name liao.... don't listen to them la, they just like to make fun of me because I "eat" till so old le, still like goodoo like that, gong gong one.

haha ok RS100 here I come.... so don't need the extra "thingy" to wear on the body right? or if yes, come with it or have to buy again?

please forgive me... I know you will vomit blood very soon.

kamsia

zenkinz · Senior Member

Rs100 requires you to wear chest strap, comes with it.

Amac · Guru

thanks mate... will go and scout for it and ask for advises here again.

meanwhile, another other ways that could benefits any?

thanks!

zenkinz · Senior Member

what you mean by "another other ways" ?

btw, check out Sunnto Ambit 2S. Found out it was launched in June. it's a scale down of Sunnto Ambit 2, only lack the barometer and altimeter (at least that' what I remembered), so for sports usage this is good enough unless you need one for hiking. price is half of Ambit 2, so I think it's a good watch to get.

Amac · Guru

zenkinz wrote:
what you mean by "another other ways" ?

btw, check out Sunnto Ambit 2S. Found out it was launched in June. it's a scale down of Sunnto Ambit 2, only lack the barometer and altimeter (at least that' what I remembered), so for sports usage this is good enough unless you need one for hiking. price is half of Ambit 2, so I think it's a good watch to get.

Hmm any other suggestion to live with it...

bro, trying out my rs100 soon ;)

zenkinz · Senior Member

oh ... exercise more, so you can live with it in harmony. hehe

Amac · Guru

zenkinz wrote:
oh ... exercise more, so you can live with it in harmony. hehe

Ha ha exercise more so I can eat more nice local food lol :p

cha kway tiao, chai hey mee, oo jian.... biggrin

Singapore Cat · Veteran Member

This is a long read but stick with it and you will be surprised at all the rubbish and misinformation about cholestoral and fat you have heard and have been told, enjoy your food, exercise a little and cut out the junk and you will be fine.

http://m.huffpost.com/us/entry/676817

Amac · Guru

Singapore Cat wrote:
This is a long read but stick with it and you will be surprised at all the rubbish and misinformation about cholestoral and fat you have heard and have been told, enjoy your food, exercise a little and cut out the junk and you will be fine.

http://m.huffpost.com/us/entry/676817

click it....

Amac · Guru

6parts series, contribution from Singapore Cat;

Some of you might find this surprising and contra to the bull**** info that goes around and around about cholesterol ie . You can't eat prawns

PART 1/6: CHOLESTEROL ISSUES (CAUSE OF HEART ATTACKS)

The original LDL in our body is good and necessary for building cell membranes, other cell parts, and a variety of essential hormones. This cholesterol ensures that babies born have exactly five fingers on each hand.

The problems start when FREE RADICALS enter our body to oxidize these LDLs, turning it to ‘bad’. It is NOT the high cholesterol level that is responsible for heart disease. It is the inflammation (oxidation) of the blood that is the culprit.

Oxidation (or inflammation) of cholesterol can lead to heart attack, stroke, and aneurysm.

Causes of oxidative stress: Smoking, excessive consumption of trans-fatty acids, excessive exercise, stress, overwork, water and/or air pollution, antibiotics, growth hormones in animal products, pesticides, herbicides, coffee, and many more.

Amac · Guru

How you read these?

-- Edited by Amac on Thursday 29th of August 2013 10:26:17 PM

icebear · Senior Member

hahaha.. lucky i never stopped and eat whatever i like.. phew!

Amac · Guru

Amac wrote:
How you read these?

-- Edited by Amac on Thursday 29th of August 2013 10:26:17 PM

calling gurus... zenkidz, chiaster...

Amac · Guru

Update 2
PART 2/6: CHOLESTEROL ISSUES
(LIFESTYLE/DIET MODIFICATION)

See cause of cholesterol inflammation in previous post:
on.fb.me/1bpWjfc

REDUCE/AVOID:
- Reduce smoking or avoid second-hand smoke
- Stay away from trans-fatty foods, deep-fried foods
- Reduce/beware of excessive exercise that may cause more oxidative stress than being helpful
- Manage stress level - long-term stress is harmful to your health
- Reduce eating meat products. If LDL level is very high, eliminate meat products from your diet for a time until it is corrected
- Reduce coffee intake

INCLUDE:
- Include LOTS of fresh fruits and vegetables into your diet. They are HIGH in antioxidants and nutrients necessary to neutralize cholesterol inflammation.
- Increase consumption of omega-3 fatty acids that can be found in flaxseed oil, salmon, tuna, mackerel, herring, etc. Omega 3 fatty acid is one of the BEST FOODS that help reduce cholesterol inflammation.
- Eat oats every day to reduce cholesterol. Easiest food especially if you don't drink juices every day.
- If you're not on any medication, take vitamin B3 (Niacin) to help thin your blood naturally and increase blood flow.
- Vitamin C and E help to improve blood circulation and neutralize carcinogens (cancer-causing agents).
- Drink 2-3 liters (quarts) of water every day.

COMING UP NEXT:
FRESH JUICES TO REDUCE CHOLESTEROL OXIDATION

Amac · Guru

Part 3
PART 3/6: CHOLESTEROL ISSUES
(ORANGE-YELLOW COLOURED FOODS)

Yellow-orange colored foods contain high amounts of vitamin C, antioxidants and carotenoids that protect arteries from arterial deposits.

Even if you don't juice, eating one or two fruits a day helps to drastically reduce cholesterol inflammation.

Some examples of YELLOW foods:
Banana, mango, papaya, yellow capsicum, peaches, pineapple, squash, passion fruit, white grapefruit, lemons, pomelo.

Some examples of ORANGE foods:
Apricots, cantaloupe, carrots, mangoes, nectarines, oranges, papaya, peaches, persimmons, tangerines, butternut squash, pumpkin, sweet potatoes, orange capsicums.