Some people are born with a genetic predisposition to heart disease. Do you have close relatives that suffer from high blood pressure, high cholesterol levels, diabetes or died of a heart attack or stroke? All these seem fairly grim but having poor genes do not automatically mean you are doomed! By being an active participant rather than a passive recipient in your health and well-being, the chances of you developing heart disease will be dramatically reduced.
Even from a Traditional Chinese Medicine perspective, the concept of genetic predisposition is given due respect. Most of us are born with some form of energy imbalance, known as “constitutional traits”. This imbalance itself does not necessarily mean health problems in life. Rather, it represents a tendency for certain illness. Habits, and diet will play major role in determining the direction of your health as you go through life. The key is to counterbalance this original constitution instead of aggravating it by living a lifestyle that maximizes your health potential.
Reviewing every factor that contributes to heart disease would fill volumes, so only cholesterol level is covered in this week’s article. Elevated blood cholesterol is one of the most common medical conditions in the world. It is increasingly common for senior citizens to check their cholesterol level but for other people with a genetic predisposition to heart disease, regular checks starting as young as the age of 30 may be important.
Change The Way You Eat
Surely you are sick of listening to it again but it remains as true as ever. The single most important way to normalize cholesterol level is to change the way you eat. Cutting back on red meat, animal fats, fried foods and hydrogenated vegetable oils (eg. margarine) can help. For healthy heart, choose naturally occurring oils rich in omega-3 and omega-6 essential acids. Food made from refined carbohydrates such as noodle, white bread and pastry rapidly turn into sugar in your body system, increasing the secretion of insulin. Prolonged high levels of this hormone damage blood vessels leading to heart disease. Increase your fiber intake by eating fresh fruits, vegetables, legumes and whole grains, especially oat. Tofu, other soy products and drinking green tea have also been shown to reduce cholesterol when taken regularly.
Heart-Healthy Steam Fish
1 lb deep-sea cold water fish (cod, tuna, salmon, snapper, mackerel)
2 dried Shiitake mushrooms ) soaked in water for 30 minutes,
3 dried Chinese red dates ) then thinly sliced
¼ cup soft tofu
1 clove garlic )
1 shallot ) minced together
1-inch fresh ginger )
1 small bunch spring onion, slivered
½ tablespoon parsley or cilantro, lightly chopped
1 tablespoon olive oil
¼ teaspoon sesame oil
1 tablespoon soy sauce
1 tablespoon red wine or red rice wine (optional)
Place fish in large heat-proof platter. Arrange tofu around the fish. Combine all other ingredients and pour on top and around fish. Steam platter for about 10 minutes over medium heat. Serve with brown rice. Finish meal with green tea.
Herbal Help
Kitchen herbs such as garlic, turmeric, onion and ginger have traditional usage in regulating cholesterol levels. These may be used liberally in your food in the raw form or lightly cooked. However, stubborn cases may require herbs as liquid extracts for better absorption and assimilation. A typical cholesterol-lowering formula contains Globe Artichoke, Polygonum, Tienchi Ginseng and Indian Myrrh. These should be prescribed appropriately by a trained herbalist after a detailed health consultation.
A deficiency of vitamins C can lead to high cholesterol levels in blood. This nutrient is essential in the conversion of cholesterol into bile salts, so that it can be excreted from the body. Vitamin B3 also plays a role in keeping cholesterol level normal. Others like B6, B12 and folic acid regulates the level of homocysteine in the bloodstream. Elevated homocysteine cause hardening of arteries and other damage.
Exercise Works!
Most people would rather skip exercise and pop pills instead hoping that this is all they need to bring their cholesterol levels back to normal. Well, being healthy means getting active. There’s really no short-cut to it. The trick is regular daily exercise. A sensible program of enjoyable light exercise every day, like a half-hour brisk walk, swimming and cycling, unless otherwise cautioned by your doctor is a good start.
Patricia Loh is an educator and writer on natural health issues. A qualified clinical herbalist, she practices Holistic Medicine in the Klang Valley. For comments and inquiries: herbalorigins@yahoo.com or 03-5631 7751.
