healthy is wealth

Health is wealth. I strongly believe  with this statement. Recently i took blood to screen myself. I was shocked with the result of my cholesterol. I didn't gain much weight but I had unhealthy lifestyle after graduating. I seldomly exercise, always eating fastfood, junkfood and late night meals, less vegie and fruit in my diet.

Then i came with the solution that I found from other website. I should do this!

1. Eat heart-healthy foods

A few changes in your diet can reduce cholesterol and improve your heart health:

• Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol.
• Eliminate trans fats. Trans fats, sometimes listed on food labels as "partially hydrogenated vegetable oil," are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.
• Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don't affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.
• Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears.
• Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.

2. Exercise on most days of the week and increase your physical activity

Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. With your doctor's OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.

Adding physical activity, even in short intervals several times a day, can help you begin to lose weight. Consider:

• Taking a brisk daily walk during your lunch hour
• Riding your bike to work
• Playing a favorite sport

3. Mental health

• Get enough sleep dailyCDC recommends the following by age group (naps inclusive); 12-18 hours from birth to 2 months, 14-15 hours from 3-11 months of age, 12-18 hours for 1-3 years of age, 11-13 hours for 3-5 years of age, 10-11 hours for 5-10 years of age, eight and a half to nine and a half hours for 10-17 years of age and those 18 and above need seven to nine hours of sleep. Elderly people need about seven to nine hours but do not sleep as deeply and may awaken at night or wake early, so naps (like kids need) allow them to accumulate the total of seven to nine hours of sleep.
• Take a walk and reflect on what you see and hear at least several times per week.
• Try something new and often (eat a new food, try a different route to work, go to a new museum display).
• Do some mind exercises (read, do a puzzle occasionally during the week).
• Try to focus on a process intensely and complete a segment of it over one to several hours, then take a break and do something relaxing (walk, exercise, short nap).
• Plan to spend some time talking with other people about different subjects.
• Try to make some leisure time to do some things that interest you every week (hobby, sport).
• Learn ways to say "no" when something occurs that you do not want to do or be involved with.
• Have fun (go on a trip with someone you love, go shopping, go fishing; do not let vacation time slip away).
• Let yourself be pleased with your achievements, both big and small (develop contentment).
• Have a network of friends; those with strong social support systems lead healthier lives.
• Seek help and advice early if you feel depressed, have suicidal thoughts, or consider harming yourself or others.
• Avoidance behavior is another key to healthy living

My last year result

Fasting Lipid Profile (FLP)
Total Cholesterol	5.36 H	MMOL/L	( <5 .15="" td="">
Triglycerides	0.54	MMOL/L	( <1 .71="" td="">
HDL-Cholesterol	1.9	MMOL/L	( >1.04 )
LDL-Cholesterol	3.2 H	MMOL/L	( <2 .59="" td="">
Percentage of HDL	35.4

This year result

Total Cholesterol	5.90 H	MMOL/L	( <5 .15="" td="">
Triglycerides	0.49	MMOL/L	( <1 .71="" td="">
HDL-Cholesterol	2.0	MMOL/L	( >1.04 )
LDL-Cholesterol	3.7 H	MMOL/L	( <2 .59="" td="">
Percentage of HDL	33.9