Bɔku pan wi kin fred smɔl we wi yɛri di wɔd kɔlɔstrel, nɔto so? Sɔm pipul dɛn kin tink se kɔlɔstrel na sɔntin we de ambɔg di bɔdi. Bɔt fɔ tru, wi bɔdi nid dis tin we tan lɛk waks we dɛn kɔl kɔlɔstrel fɔ du bɔku impɔtant wok dɛn lɛk fɔ mek ɔmon dɛn ɛn fɔ digest di fat dɛn we de insay di it we wi de it. Bɔt di prɔblɛm kin bigin we di bɔku bɔku dis kɔlɔstrel pas di wan we di bɔdi nid.
Wetin kin rili apin if di kɔlɔstrel bɔku?
Imajin, wi gɛt sɔm tiub dɛn we de kɛr blɔd ɔlsay na wi bɔdi, we wi kɔl at. Naw, we dis kɔlɔstrel go bɔku, da ɛkstra kɔlɔstrel de kin bigin fɔ gɛda insay dɛn blɔd tyub dɛn ya, we na di at. I tan lɛk se rɔst de bɔku insay wata paip. As tɛm de go, dɛn tin ya we dɛn kin put na di blɔd kin mek di blɔd pas smɔl.
We di at dɛn kin smɔl dis we, wi impɔtant ɔgan dɛn lɛk di at ɛn di bren nɔ kin gɛt di blɔd we dɛn nid. Di ɛnd rizulyt fɔ dis na fɔ mek yu gɛt bɔku prɔblɛm dɛn lɛk at atak ɛn strok .
Dis risk kin pasmak if yu na pɔsin we de smok, ɔ if yu gɛt dayabitis ɔr yu blɔd prɛshɔn.
Bɔt di bɛst nyus na dat, wi nɔ nid fɔ wet te di kɔlɔstrel lɛvɛl go ɔp. Bɔku tin dɛn de we wi kin du tide fɔ mek wi nɔ gɛt am ɛn kɔntrol am. Lɛ wi si wetin dɛn bi.
Lɛ wi chenj wi layf ɛn kɔntrol di kɔlɔstrel.
Di bɛst ɛn izi we fɔ kɔntrol kɔlɔstrel na fɔ ajɔst wi layf to wɛlbɔdi.
1. Tek tɛm wit wetin yu de it ɛn drink.
Di it we wi de it kin afɛkt di kɔlɔstrel we wi gɛt dairekt wan.
- Ridyus di sɛtyuret fat: Di it dɛn we dɛn dɔn dip frɛsh (shɔt-it, frɛsh rays), rɛd mit (bif, bɔd), ɛn ful-fat dairy prodakt (ful-fat chiz, bɔta) gɛt bɔku sɛtyuret fat. I bɛtɛ fɔ mek yu kɔt dɛn tin ya as yu ebul. Bifo dat, pik bɔd, fish, ɛn tin dɛn we dɛn mek wit milk we nɔ gɛt bɔku fat ɔ we nɔ gɛt fat.
- Nɔ it trans fat: Dis na di kayn fat we denja pas ɔl. Bikɔs dɛn kin mek di bad kɔlɔstrel (LDL) bɔku ɛn dɛn kin mek di gud kɔlɔstrel (HDL) we fayn fɔ wi bɔdi nɔ bɔku. Na dat mek dɛn dɔn ban dɛn na bɔku kɔntri dɛn. Bɔt yu kin stil si dɛn na bekɛri prɔdak, kek, biskit ɛn it dɛn we dɛn pak. So nɔ de nia di it dɛn we dɛn dɔn prosɛs as yu ebul.
- Ad gud tin dɛn to yu it: Bifo dat, ad fresh frut, vɛjitebul, ɔl gren lɛk brawn rays, brawn rays, ɔts, nɛt lɛk kash, pinat, ɛn ɔyl we gɛt wɛlbɔdi lɛk ɔliv ɔyl ɛn kanola ɔyl to yu it. Dɔn bak, fɔ ridyus di sɔl ɛn shuga we yu de it, dat kin rili ɛp yu at.
2. Mek yu gɛt wɛlbɔdi wet
If yu gɛt bɔku bɔku bɔdi smɔl, dat kin mek yu kɔlɔstrel bɔku bak. I sɔprayz fɔ no se we yu lɔs jɔs 2-3 kilo kin mek big difrɛns pan yu kɔlɔstrel lɛvɛl. If yu de tray tranga wan fɔ bigin, bigin wit smɔl chenj dɛn. Fɔ ɛgzampul, if yu drink wan glas wata instead fɔ drink we yu de drink we gɛt shuga ɛvride, ɔ fɔ waka sɔm ɛkstra stɛp dɛn we yu de pak yu motoka na di stoa, dat kin ɛp.
3. Limit fɔ drink rɔm
We wi de drink rɔm, wi liva kin brok di rɔm ɛn tɔn am bak to kɔlɔstrel ɛn ɔda kayn fat we dɛn kɔl triglisɛrɛyd. Dɛn triglisɛrɛyd ya kin mek bak di risk fɔ gɛt at sik. Na dat mek i impɔtant fɔ lɛ yu nɔ drink bɛtɛ rɔm. Dɔktɔ dɛn se man dɛn we nɔ rich 65 ia nɔ fɔ drink pas tu tɛm insay wan de, ɛn uman dɛn we ol ɔl kayn ej ɛn man dɛn we dɔn pas 65 ia nɔ fɔ drink wan tɛm fɔ drink ɛvride.
4. Ɛksesaiz yu bɔdi.
If yu de du tin fɔ at le 150 minit (2 1/2 awa) insay di wik, dat kin ɛp fɔ kɔntrol yu kɔlɔstrel lɛvɛl. Yu nɔ nid fɔ du dis ɔltɛm. Jɔs 30 minit insay di de, 5 dez insay di wik, na in go du fɔ yu. Dis inklud ɛnitin frɔm we yu de wok na di gadin to we yu de waka kwik kwik wan na ivintɛm to we yu de rayd baysikul. Di impɔtant tin na fɔ muv yu bɔdi we yu nɔ sidɔm.
5. Stay away frɔm smok ɛn vaping.
We wi de smok, di wɔl dɛn na wi blɔd vesel (arteries) kin pwɛl. Dɛn say dɛn ya we dɔn pwɛl kin gɛt bɔku bɔku kɔlɔstrel. Bɔt jɔs afta yu dɔn stɔp fɔ smok, yu bɔdi kin bigin fɔ si gud tin dɛn. Insay 20 minit we yu lɛf fɔ smok, yu blɔd prɛshɔn ɛn yu at rit kin kam bak lɛk aw i bin de. Insay 3 mɔnt, di blɔd kin flɔ fayn.
Aw yu go no if yu gɛt bɔku kɔlɔstrel?
Dis na di tin we impɔtant pas ɔl. No sayn nɔ de fɔ sho se pɔsin gɛt bɔku kɔlɔstrel. Di wangren we fɔ no if yu gɛt ay kɔlɔstrel na fɔ du blɔd tɛst. Dɛn kin kɔl dis lipid profayl tɛst.
I kin fayn fɔ mek yu gɛt dis tɛst at le ɛvri 5 ia. Bɔt if yu gɛt ay risk fɔ gɛt at sik — fɔ ɛgzampul, if pɔsin na yu famili gɛt at sik, yu gɛt bɔku bɔku bɔdi, ɔ yu gɛt dayabitis — i fayn fɔ mek yu du tɛst kwik ɛn bɔku tɛm. Tɔk to yu dɔktɔ bɔt di bɛst schedule fɔ yu.
Bɔrku tɛm, de chenj wae wi dɔn tɔk bɔt na yu layf kin ɛp fɔ kɔntrol yu kɔlɔstrel lɛvɛl. Bɔt fɔ sɔm pipul dɛn, dɛn tray ya nɔ go du fɔ dɛn. If na so i bi, yu dɔktɔ go tɛl yu fɔ bigin tek mɛrɛsin dɛn we de mek yu nɔ gɛt bɔku bɔku kɔlɔstrel ɛn yu de kɔntinyu fɔ gɛt dɛn wɛlbɔdi abit dɛn ya.
| Wetin nid fɔ chenj | Wetin dɛn fɔ du? (in shot) |
|---|---|
| Lɛ yu bɔdi kam dɔŋ | Ridyus ɔyl, rɛd mit, ɛn it dɛn we dɛn pak. It mɔ frut, vɛjitebul, ɛn ɔl di tin dɛn we dɛn kin it. |
| Di wet we yu bɔdi gɛt | Lɔs ɛkstra wet. Start wit smɔl chenj dɛn. |
| Rum | Ridyus di we aw dɛn de yuz am to di limit we dɛn se. |
| Ɛksasayz | Ɛksesaiz fɔ at le 150 minit insay di wik. |
| Fɔ smok | Stɔp am kpatakpata. |
Mɛsej we dɛn kin kɛr go na os
- Kɔlɔstrel na ɛnimi we nɔ de tɔk natin ɛn we nɔ de sho ɛni sayn, so i rili impɔtant fɔ mek dɛn tɛst yu blɔd di rayt tɛm.
- Fɔ it fayn it, fɔ du ɛksɛsayz ɔltɛm , fɔ gɛt wɛlbɔdi wet, ɛn fɔ avɔyd fɔ smok na di bɛst tin fɔ protɛkt yusɛf fɔ mek yu nɔ kɔntrol di kɔlɔstrel.
- If yu gɛt ɛnitin we de mɔna yu bɔt yu kɔlɔstrel lɛvɛl ɔ di tin dɛn we kin mek yu gɛt dis sik, nɔ jɔs tink bɔt sɔntin, bɔt fɔ tru, tɔk to yu dɔktɔ ɛn aks fɔ advays.
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