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Lipid disorders are a
group of medical conditions which refer to excessive
levels of fatty substances in the bloodstream.
These fatty substances include cholesterol and
triglycerides. An excess of ‘bad’
cholesterol increases your risk of heart disease
and stroke.
Types of Lipids
Lipoproteins carry cholesterol
in the blood.
High Density Lipoprotein (HDL)
Cholesterol - HDL cholesterol is commonly known
as “good” cholesterol. It removes
excess cholesterol and may prevent cholesterol
build – up in the blood vessels and lower
your risk of heart disease.
Low Density Lipoprotein (LDL)
– Cholesterol - LDL- cholesterol is often
called “bad” cholesterol. It can build
up slowly in the inner walls of the arteries contributing
to the formation of cholesterol plaques. Cholesterol
plaques can block up arteries resulting in the
hardening and narrowing of arteries (atherosclerosis).
Triglycerides
Triglycerides are a form of fat from food; they
are also made in the body from other sources of
energy like carbohydrates. High levels can increase
your risk of heart disease.
What are the symptoms
of Lipid Disorder
Lipid disorders are usually
“silent” . They are usually picked
up during screening or during routine blood tests
for other medical conditions. Otherwise, they
may only be diagnosed when the complications arise
e.g. angina, heart attacks, stroke.
Why keep Lipid levels under
control
When there is too much ‘bad’
cholesterol in your blood, the excess cholesterol
gets deposited in the walls of your blood vessels.
These deposits cause narrowing and hardening of
the blood vessels or atherosclerosis. This can
lead to slowing down or blockage of the flow of
blood, resulting in angina (chest pain), heart
attacks, stroke, and peripheral artery disease
(narrowing of the blood vessels of the limbs).
Lowering of abnormal LDL cholesterol
level is most important in the prevention of the
above diseases.
Lipid Disorders And
Your Diet
Apart from genetic causes of
lipid disorders, diet high in fats will also increase
cholesterol. All fats and oil contain a mixture
of saturated, mono- and poly-unsaturated fats
in different proportions. Some foods contain more
saturated fat than others. The type and amount
of fat in your diet can affect your blood cholesterol
level. It is important to limit your intake of
ALL types of fats.
There are 4 types of fat in
your diet.
Saturated fats (SFA)
These are found mainly in animal foods, like butter,
ghee, lard, cream, fat on meat, milk fat and cheese.
Vegetable fats like coconut oil, palm kernel oil,
palm oil and cocoa butter are rich sources. Too
much SFA raises total and LDL cholesterol.
Trans fats
These are formed during the hydrogenation of unsaturated
oil – a commercial process to harden oil
for production of fats like shortening and hard
margarine. Hydrogenation causes the oil to be
more saturated. Too much trans fats raises blood
cholesterol.
Polyunsaturated fats (PUFA)
These are found mainly in nuts, grains and seeds
such as sunflower, soya bean, corn and sesame.
Some oily fish such as sardine, salmon, mackerel
and herring also contain high amounts of polyunsaturated
fat called omega-3 fattyacids, which makes blood
clot less easily and reduces the risk of stroke.
PUFA helps to lower blood cholesterol.
Monounsaturated fats (MUFA)
These are present in olive, canola, peanut and
sesame oils, almonds and avocados. Studies have
shown that MUFA can lower LDL-cholesterol and
increase HDL-cholesterol.
Screening for Lipid
Disorders
If you have no risk factors
(e.g. a family history, diabetes) for lipid disorders,
you should start going for a fasting lipid blood
test at 40 years of age. If the blood test is
normal, you should continue to screen once every
3 years.
If you have risk factors, you
should check with your doctor and start screening
for lipid disorders earlier.
Knowing your targets
Your doctor will help you work
out your personal target for your lipid disorder.
Your LDL cholesterol target will vary according
to your risk for developing coronary heart disease.
Please discuss with your doctor.
Living a Healthy Lifestyle
Control your weight to keep
your BMI less than 23kg/m2 but not below 18.5kg/m2.
Reducing your excess weight will help to lower
your total and LDL-cholesterol and triglyceride
level.
Healthy Diet- Limit your intake
of all types of fats. Try to replace saturated
with unsaturated fats.
Limit your cholesterol intake. Major sources include
organ meats (e.g. liver, brains, kidney, intestines
and heart), egg yolk, squid, fish roe, shellfish,
prawns, crabs and animal fats.
Increase fibre intake. Fibre is found in oats,
oat bran, barley, fruit, vegetables, legumes and
whole grains can speed up the removal of cholesterol
from your blood.
Exercising- Exercise for 30
minutes for 5 or more days per week. Lack of exercise
is associated with a low HDL – cholesterol
level.
Alcohol- Limit alcohol intake
to no more than 2 standard drinks per day.
2/3 small can of beer (220 ml)
1 glass of wine (100ml)
1 nip of spirit (30ml)
Don’t smoke.
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