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20s are the new 60s: How to avoid high cholesterol
Indulging in lechon, replacing water with soft drinks and drinking like there's no tomorrow are normal habits for twenty-somethings. "Habang bata pa," is the frequent excuse for such carefree decisions.
But rethinking the epicurean lifestyle may be a good idea, as data from the latest food and nutrition survey says one out of three Filipinos aged 20 and above has dangerous cholesterol levels.
1. Eat fish more often than meat or poultry. 2. Limit the intake of egg yolk to two or three times a week. 3. Remove the skin of poultry. Trim fat from meat and poultry. 4. Occasionally replace animal foods with dried beans, peas and legumes. 5. Increase intake of fruits and vegetables to five servings a day. 6. Roast meat on a rack to allow meat fat to drip out during cooking. 7. Read labels to select food lower in cholesterol and saturated fat. Source: FNRI-DOST
"It's no longer the sixty-year-olds that have this problem, but twenty-year-olds and even below. Our data will show us that this is a common concern for all of us," said FNRI Director Dr. Mario Capanzana at a press conference on March 27 at Makati Shangri-La.
In order to encourage Filipinos to actively lower their cholesterol levels, the FNRI through its advocacy partnership with Del Monte Philippines launched its "Be Smart, Care for your Heart" campaign.
"The problem cuts across not only the rich, but the poor. Not only the elderly but a growing concern for the younger population. We need to find better solutions to be able to solve the problem together. We know that government cannot solve the problem alone; we need a partnership," said Capanzana.
Fruits make a sweet dessert topping, and are good for you, too.
'Be more conscious'
Under the campaign, FNRI and Del Monte will conduct a Cholesterol Awareness Program which will focus on reaching Filipino employees who are at risk of developing hypercholesterolemia.
"Typically people don't start thinking about their cholesterol until their fifties, and by that time it's hard to counter. Filipinos should be more conscious, as early as their twenties," said Del Monte Category Manager Clars Guerrero.
He also noted that those in the business process outsourcing or BPO industry are prone to having high cholesterol, because late-night shifts make it difficult to make healthy choices in terms of food.
Munching on sugary snacks is allowed, but moderation is key.
DOST Scientist II Dr. Trinidad P. Trinidad explained that the key is moderation. "Wala naman talagang bawal na pagkain, basta in moderation," she said.
She also shared results of a FNRI-DOST study, which found root crops to be excellent sources of dietary fiber. Trinidad explained that dietary fiber can lower low density lipoprotein or LDL cholesterol (bad cholesterol) while increasing high density lipoprotein or HDL cholesterol (good cholesterol).
"Akala natin pagkain lang ito ng mahirap. Pero ngayon, pagkain na rin ng mayaman. Marami na rin ang nag-change ng kanilang dietary pattern to eating sweet potato—‘yung atin pong kamote— at gabi, tugi, ube, and cassava," she said.
Trinidad explained that root crops are non-starch polysaccharides that are not digested in the small intestine, but fermented in the colon by friendly bacteria. When fermented, these produce short chain fatty acids which can help prevent cholesterol synthesis.
The FNRI-DOST also listed other ways of lowering cholesterol, such as eating more fruits, and less animal products.
Capanzana said that the effects of the "Be Smart, Care for your Heart" campaign as well as other ways of addressing health and lifestyle problems will be measured again in the next National Nutrition Survey in 2013. "We will be measuring again the different indicators, not only the lipid profile but also the blood glucose level, hypertension, and other health indicators. This will help us identify if our efforts are working," he said.
High cholesterol increases with age
The 2008 study results revealed that high cholesterol increases with age, as 26 percent of 30-year-olds have high cholesterol levels, and 31 percent of those in their 40s have high cholesterol levels.
The incidence doubles for those in their 50s, with 48 percent.
Meanwhile, findings from the World Health Organization and the Department of Health show one out of three Filipino deaths is due to cardiovascular diseases, which are often caused by the high concentration of bad cholesterol in the blood.
1. 2-3 servings: the recommended daily amount of fruits. A serving is about 54 grams, or the size of one banana latundan. 2. Fruits contain vitamins and minerals that protect the eyesight, keep skin smooth and clean, and prevent the occurrence of bleeding gums and easily bruised skin. 3. Fruits increase body resistance against infection and common illnesses. 4. Fruits are good sources of fiber, help manage diabetes, and lower cholesterol. 5. Fruits are packed with antioxidants that help prevent cancer. Source: FNRI-DOST
Duante noted that among the study's subjects, females have a higher total cholesterol level than males.
"For our population 20 years and over, high total cholesterol and high LDL was commonly found among the female population, while low HDL was prevalent among the male population," said Duante.
Smokers are three to five times more likely to have cardiovascular diseases than non-smokers, while drinking three to four alcoholic drinks daily was also found to be a risk factor for such diseases.
Overweight and obesity, which result from eating too much and exercising too little, are also risk factors. WHO data shows that two out of ten Filipinos are overweight, according to BMI measurements.
The 7th NNS also showed that about 97 percent of Filipinos lacked regular leisure time and physical activity, as well as a generally low consumption level for fruits.
Hypertensive adults are three to four times more likely to have cardiovascular diseases than non-hypertensive adults. Over 3 million Filipinos were estimated to have type 2 diabetes in 2008. Those with high cholesterol are two to three times more likely to have cardiovascular diseases than those with normal cholesterol levels.
On the other hand, the FNRI-DOST said predetermined factors, such as heredity, including culture, sex and increasing age, cannot be controlled. –KG, GMA News
