How to lower your cholesterol without medication?

Eat right and Exercise

Hujung tahun lepas, my hb was  diagnosed with veryyyyy high cholesterol (8) and, being that he's only 30. Uishhh.The Doctor indicated that he will need to be medicated ...masa tu dua-dua terkejut sebab tinggi sangat. ...isk muda lagi dah kena makan ubat cholesterol.We don't particularly like the idea of being on medication without having tried other options. We decided to try naturally without medication first.

I googled, studied ,and decided to support him .....start to prepare the healthy diet to lower the number + exercise together.Support maknanya, I pun kena buat jugak tau. :)Mula-mula tu memang susah sikit...tambah  lagi, last year duduk rumah parent. Mak goreng telur pun nampak sedap.Tapi kena kuat la, tu yang kena buat sama-sama. Mak goreng ikan masin, masak lemak cili api, kitorang kena makan sandwich.Huaaaaaa

The best jump-start to lowering the cholesterol :
**You need to do the following and it will drop your cholesterol level (Ni bukan la advice doc 100%, ni I just nak share apa yang kitorang dah practice and berjaya)

-Exercise untuk kurangkan berat badan. Jogging at least dua kali seminggu. Good for him, losing all that weight :).
-Quit smoking (Alhamdulillah kekal sampai sekarang. Will share later how..)
-Healthy diet :

  + Whole grains and plenty of vege & fresh fruit.
  + Guna healthy oils ...macam olive oil, grapeseed oil, sunflower oil
  + Banyak makan oat...tak boleh sentuh nasi.
  + No seafood (except fish, I prefer salmon), no red meat,
  + Don't eat fast food
  + Chicken without the skin...grill only
  + Don't eat cheese, butter, ice cream or dairy products other than yogurt and lowfat milk.
  + Avoid fried foods, white bread, potatoes, rice
  + Keep motivated by prepare the food nicely.Kalau buat sandwich, kalau tak boleh lawan o'brien pun       make sure boleh lawan subway. Salad kena banyak, ada dill pickles and dried olive.



Within one month  he returned to the doctor and IT WORKS!!!! He had managed to lower the number to 5.
I was amazed at what healthy diet and exercise can do.Bila dah turun tu, untuk maintain...boleh la variasi kan makanan. Tak la seteruk mula-mula...tapi exercise kena maintain

+ Pagi-pagi b4 nak pergi kerja I switched to oat or wholemeal bread instead of 'nyummy' sweet cereal, delicious white bread and nasik lemak which was surprisingly my hb boleh ubah and follow. Tapi kena nampak sedap la. Hidang cantik cantik.
+ Bila teringin makan roti canai pagi-pagi...change to capati. Lepas la gian...:)

+ Bila teringin nak minum teh tarik, boleh buat teh si...guna susu cair or fresh milk.

+ Reward dia, hujung minggu masak la nasi dengan lauk-lauk kegemaran dia, pagi boleh la masak nasi lemak sambal sotong :)
+ Make your own food. ..to prepare delicious and nutritious meals ...
+ Go to the doctor regularly to check your numbers

Hmm...tapi lately ni macam dah tak jaga sangat. Biasa la, bila cholesterol dah turun mula la start malas.Bz , sampai takde masa nak exercise. Pastu, asyik lapar nak makan nasik goreng sardin. Lepas ni kena jaga balik la...  :). Semalam, my hb request his fav healthy meal.. My version of Tuna Tortilla Wrap

Whole wheat tortillas filled with chilli tuna ,lettuce and tomatoes

Grill to give a crispy outside and...

Healthy inside

Suka betul...siap suruh snap gambar masa makan.

Everyone should have their cholesterol checked regularly doesn’t matter if you are young /old, or thin/overweight.My boss @ office, kurus gila. Tapi bila check cholesterol, tinggi sampai 9.Yes, he asked me and follow the diet. Alhamdulillah...now dah turun without makan ubat.

Cuba la, InsyaAllah...berjaya.