Had my blood pressure and cholesterol check done today. Could have been better, could have been worse. Just like most things really;
- Total Cholesterol (TC) – 4.75 mmol/l
- Good Cholesterol (HDL) – 0.97 mmol/l
- Total Cholesterol: Good Cholesterol (HDL) Ratio – 4.9
- Blood pressure – 135/94 mmHg
According to the blood pressure UK website your cholesterol levels should be;
- Total Cholesterol (TC) – Less than 5
- Good Cholesterol (HDL) – More than 1
- Total Cholesterol (HDL) – less than 4
The main thing I need to work on is bringing the blood pressure down, and also increase the levels of HDL Cholesterol. This can be easily achieved through diet and exercise (I hope). I’m going to get it re – checked after this 30 day pescatarian challenge.
It’s simple really, just cut out the ‘processed’ and ‘ready made rubbish.’ It’s just so easy to go buy a ready made sandwich or burger (made from God-knows-what) on a lunch break, or order a takeaway when you get home from work. The thing is, homemade lunches or versions of takeaways are much tastier, it all comes down to’ being bothered’ to plan ahead. And lets face it, when it’s your health at stake, it should be a no-brainer, right?
After reading about how to lower cholesterol and blood pressure, I’ve outlined 4 key changes that should be made to your life.
- Exercise regularly
- Avoid saturated fat (meat pies, sausages, fatty meat, hard cheese, cakes & biscuits)
- replace saturated fat with unsaturated fat in foods (oily fish, nuts, seed, vegetable oils)
- Increase good sources of fibre (oats, beans, peas, lentils, chickpeas, fruit and vegetables)
I’m certainly going to execute them!
For further information, click the links below.
- NHS – lower your cholesterol
- Heart UK – Six food that activly help lower cholesterol
- Men’s Health – How to reduce cholesterol