HEALTH TIPS FOR TRIGLYCERIDE CONTROL DIET

Some guidelines prescribed for many executives, who have found it effective in lowering elevated triglyceride levels and maintaining control of cholesterol levels :

1. Reduction of total calories ( unless body weight is normal ) is the most useful dietary procedure. If the weight is later maintained at near ideal weight, the serum  triglycerides will seldom rise.
2. Polyunsaturated oils which lower both triglycerides and cholesterol may be used to replace saturated fats for cooking and salad purposes.
3. Alcohol raises triglycerides considerably and should be seriously limited.

Controlled carbohydrate, modified fat, moderately restricted cholesterol diet : a triglyceride lowering regimen.

Foods to avoid :

1. Butter, lard, most margarines.
2. Coconut oil, palm oil, hydrogenated vegetable fats and oils. Salted pork, bacon and meat drippings.
3. Gravies and cream sauces containing animal fat.
4. Cream soups.
5. Salad dressings containing cheese or cheeses.
6. Whole milk, cream, sour cream, most cheeses.
7. Fatty meats, such as most cold cuts, bacon, sausages, corned beef, frankfurters, and spareribs. Regular hamburger ( ground beef ). Goose, duck, and poultry skin. Shrimp, fish roe ( caviar ). Fried meats and fish, unless fried with allowed fat.
8. Meats, canned or frozen, in sauces or gravies. Frozen packaged dinners. Egg yolks ( maximum 3 per week ).
9. Biscuits, muffins, sweet rolls, corn bread, pancakes, waffles, French toast corn and potato chips, flavored crackers.
10. Buttered, creamed, or fried vegetables, unless prepared with allowed fat. Pork and beans, pies, cakes, cookies, other desserts containing excluded fat or egg yolks.
11. Ice cream, ice milk, sherbet, whipped toppings.
12. Chocolate, coconut, candies, jams and jellies, syrups, honey, sugar.
13. Sweetened frozen or canned beverages.
14. Alcohol, except in small amounts.

 

Foods to substitute :

1. Safflower oil, corn oil, and other liquid vegetable oils ( polyunsaturated ) and margarines made from these.
2. Vegetable oils, meat juices.
3. Bouillon, clear broth, fat free vegetable soup, cream soups made with skim milk, broth based dehydrated soups.
4. Commercial mayonnaise. Oil and vinegar.
5. Skim milk, dried nonfat milk. Skim milk cheese, creamed cottage cheese, skim milk yogurt ( sugar free ).
6. Lean, well trimmed meats, such as beef, lamb, veal, pork or lean ham.
7. Ground round or sirloin. Chicken, turkey ( without skin ). Fish ( if canned, drain oil ). Egg white, no more than 3 egg yolks per week, one of which may be replaced with 6 oz of shrimp, or 3 oz of cheddar cheese.
8. Whole wheat, rye, or white bread. Saltines, graham crackers. Baked goods not containing  exclude fat or egg yolk, oats, bran.
9. Most vegetables, fresh, frozen or with allowed fat.
10. Angel food cake, puddings, or frozen desserts made with skim milk, gelatin desserts ( use in moderation ).
11. Water ices ( preferably sugar free ).
12. Any unsweetened fresh, frozen, or canned fruits or juices. Most nuts, peanut butter ( old fashioned type ).

 

 

FROM : EXECUTIVE HEALTH SCREENERS, SINGAPORE

HEALTH TIPS FOR HYPERTENSION

There are many antihypertensive medications available to reduce the blood pressure. However, it is possible to reduce your blood pressure by leading a healthy life style and avoid a life long commitment to drugs.

Diet and lifestyle :

• Diet : follow a nutritious and low fat diet
• Salt : use sparingly
• Obesity : aim to keep to your ideal weight
• Alcohol : restrict or avoid alcohol
• Stress : avoid stress and overwork, consider mediation and relaxation exercises
• Smoking : it not only contributes to hypertension, it also increases the risks of heart disease and stroke
• Exercise : exercise regularly

 

 

FROM : EXECUTIVE HEALTH SCREENERS, SINGAPORE

HEALTH TIPS FOR GOUT

After an acute attack of gout has been treated, long term management should be considered. The aim is to control high uric acid levels in the blood.

This can be achieve by simply following the rules of moderation and / or taking long term medication ( allopurinol ).

Rules of moderation :

Do :

• restrict intake of food high in purines, especially organ meats ( liver, brain, kidneys, sweetbread ) and tinned fish ( sardines, anchovies, herrings )
• reduce your intake of alcohol
• eat a normal, well balanced diet
• drink plenty of water
• maintain a normal weight
• wear comfortable shoes
• moderate exercise and plenty of fluid

Don’t :

• exercise too strenuously
• drink excessive amounts of alcohol ( keep to a modest level only )

 

Diet to prevent further gout attack :

1. Eat moderately : most vegetables, most fruits, bread, white meat e.g. chicken, fish, pork, etc.
2. Restrict your intake :

• Asparagus, cauliflower, lettuce, mushroom, oat meal, whole wheat, cereal, red meat
• All internal organs of animal and birds : liver, kidney, brain, heart, pancreas
• Rich games : venison, game birds pigeon, black chicken
• Meat extracts : gravies, chicken essence, bakut teh
• Certain fish : salmon, herring, anchovies, sardines, cockles, fish roe
• Certain vegetables : spinach, rhubarb, peas, beans, peanuts, carrot
• Product of beans : bean curd, soya bean drink, bean sprout, moon cake
• Certain alcohol : beer, champagne, brandy, whisky, port and sweet wine
• Certain fruits : strawberries, durian, tomato

 

FROM : EXECUTIVE HEALTH SCREENERS, SINGAPORE

HEALTH TIPS FOR CHOLESTEROL DIET ( 2 )

At times we are confused about what we should eat and what we should avoid. The following are guidelines to ensure an adequate intake and balance of all important nutrients – carbohydrates, proteins, fats, fiber, vitamins and minerals.

1. Choose a nutritious diet : choose from a wide variety of food
2. Control your weight : prevent obesity by cutting down on fats, sugar and alcohol. Reduce the size of the servings and have regular exercise
3. Eat less fat : select fish, poultry and lean meats ; trim excess fats and remove the skin. Limit the amount of butter or margarine and use minimum cooking oil. Limit the amount of dairy products, fried food and snacks.
4. Eat less sugar : reduce the amount of sweet food such as cakes, soft drinks, biscuits. Reduce the sugar in the recipes. Use fresh fruits instead of canned ones. Increase the intake of complex carbohydrates such as rice, potato, whole grain bread
5. Eat more breads and cereals, fruit and vegetables
6. Drink less alcohol
7. Use less salt : as this may increase your blood pressure
8. Drink more water

 

FROM : EXECUTIVE HEALTH SCREENERS, SINGAPORE

HEALTH TIPS FOR CHOLESTEROL DIET ( 1 )

The low cholesterol diet  :

Foods to avoid :

1. Eggs : whole eggs, egg yolk
2. Milk : whole milk and its products – butter, cheese, ice cream, yogurt, condensed milk
3. Organ meats : brains, liver, pate, liverwurst, kidney, sweet bread
4. Seafood : prawns, squid, fish roe, caviar, canned fish in oil, shellfish, crabs
5. Meat : fatty meats – beacon , ham, sausages salami, canned meats, meat paste, hamburger mince
6. Poultry : duck, goose, skin of chicken and turkey
7. Bakery food : pies, pastries, cakes, doughnuts, biscuits
8. Fast food : fried chicken, chips, fish, spring rolls, etc. , pizzas
9. Nuts : cashews, macadamia nuts, coconut, roasted nuts, brazil nuts, peanuts, peanut butter
10. Fruits and vegetables : nil
11. Miscellaneous : gravies, potato crisps, caramel, chocolate, butterscotch, coffee whitener or other cream substitutes
12. Oils and fats : saturated fats – lard , cooking ( hard ) margarine, coconut and palm oils, mayonnaise
13. Cooking methods : frying, roasting in fat

Suitable substitute :

1. Eggs : egg whites
2. Milk : low fat milk, skim milk and its products – cottage and ricotta cheese, non fat yogurt
3. Organ meats : nil
4. Seafood : fresh fish
5. Meat : rabbit, veal, lean cuts of beef, lamb, pork
6. Poultry : chicken, turkey ( lean and without the skin )
7. Bakery food : bread ( preferably whole meal ), water biscuits
8. Fast food : nil
9. Nuts : pecan nuts, hazelnuts, walnuts, almonds, seeds
10. Fruits and vegetables : all types ( very important )
11. Miscellaneous : rice, pasta, cereals, herbs, spices, vegemite, tea, alcohol ( small amount )
12. Oils and fats : polyunsaturated fats – margarines, salad dressings, vegetable oils – olive, corn, soya bean, sunflower
13. Cooking methods : baking, boiling, grilling, stewing, steaming

 

FROM : EXECUTIVE HEALTH SCREENERS, SINGAPORE

HEALTH TIPS FOR FIRST AID WHEN BURN BY MOTORCYCLE EXHAUST

When driving a motorcycle, I often got my leg burn by exhaust because of careless. First aid I usually used is to apply tooth paste / hazeline snow to burn area.