The Infamous Three Highs

When it comes to maintaining good health as we get older, there are THREE HIGHS that we all want to stay away from.

#1 High Cholesterol

High cholesterol can be harmful to our health due to the buildup of LDL, or “bad” cholesterol, which can result in plaque deposits in our arteries – causing our arteries to harden, narrow and become constricted. A total blockage of arteries over time increases the risk of heart attacks, strokes, and even death.

The plaque build-up within the arteries also causes our heart to work extra hard in order to get blood to flow through the narrowed arteries and supply enough oxygen and essential nutrients to the various parts of our body.

#2 High Blood Pressure

High blood pressure is also known as hypertension, a condition when the force of your blood pushing against the wall of your blood vessels is consistently too high.

Over time, our arteries and blood vessels may eventually tear or damage due to high blood pressure. Further excess cholesterol can accumulate when damage occurs, resulting in more plaque deposits and narrow arteries. Operating as a vicious cycle, the stress then goes back to the heart which has to work even harder to pump blood through the constricted arteries.

Working hand-in-hand to wreak havoc on our heart and arteries, high blood pressure and high cholesterol can lead to life-threatening heart conditions. Our eyes, kidneys, and other organs may eventually be damaged as a consequence of poor blood flow and circulation.

#3 High Blood Sugar

High level of blood glucose can harden the blood vessels and impair the ability of pancreas to produce insulin, increase the risk of Type 2 diabetes and cardiac problems.[1]

THE THREE HIGHS OFTEN GO UNDETECTED

There are no obvious symptoms that would prompt a doctor’s notice or inspection for these three highs. As a result, these conditions often go undetected until the development of incapacitating illnesses such as heart attacks, organ damage, blindness etc. This is why it is crucial for us to be proactive when it comes to scheduling our yearly health screening.

ASSESSING THE RISK FACTORS

Am I at risk? What is my risk level when comes to the Three Highs?

Our Age

Our risk of suffering from one or more of the three highs increases with our age. The risk of type II diabetes increases for patients above the age of 45 who suffer from high blood sugar.[2]

Genetics

Having one or more close/immediate family members with the three highs increases your risk of getting them due to heredity. Apart from genetics, immediate family members are more likely to share similar dietary and lifestyle habits, including environmental risk factors.

Lifestyle

Our lifestyle plays an important role in mitigating the risks of developing the three highs. Individual who leads sedentary, stressful lifestyle while adhering to a high-calorie, high-fat diet are more prone to accumulate excess nutrients and store more fats in their bellies.[3]

Smoking Habit

Smoking not only damages our lungs and respiratory system but also causes discomfort and accelerates the injury to our blood vessels.

WAYS TO COMBAT THE THREE HIGHS

Tip #1: Monitor

It is important to schedule a health screening session annually. Monitoring your BMI to ensure it stays within the healthy range and measuring your blood pressure regularly can also help you to stay on track with your health goals.

Tip #2: Stay Active

Maintaining a healthy and active lifestyle can significantly lower your risk of developing the three highs. If you don’t particularly into lengthy exercise sessions – run a marathon etc., don’t worry, you may focus on shorter, more manageable workout sessions. Any form of exercise will improve your general health and fitness as long as it is performed consistently. Strive for 10,000 steps or 30 minutes of moderate exercise on a daily basis, such as brisk walking, cycling or dancing.

Tip #3: Watch What You Eat

Always focus on consuming a healthy balanced diet and reducing your intake of highly processed foods, sugar-laden foods and beverages. This healthy eating habit may help to minimize the development of the three highs. A good visualization for a healthy plate should be represented by a half-plate of fresh fruits and vegetables, a quarter-plate of whole grain and a quarter-plate of lean protein (based on a reasonable size plate of course). Alternatively, you may consume specific dietary supplements to maintain healthy blood sugar level, support healthy cholesterol level and normal blood pressure. It is advisable to consult your doctor before taking any supplements to encounter the three highs.

And here are the foods that you would want to avoid…

Avoid unhealthy fat aka trans fats

Avoid trans fats which is commonly found in cakes, pastries, donuts and other fried food. Instead, include healthy fats (monounsaturated and polyunsaturated fats) in your meals, such as avocado, chia seeds, flaxseed and fatty fish to obtain the necessary amount of fat your body needs.[4]

Reduce sugar intake

Replace those sugar-laden foods and beverages with healthier alternatives such as fruits and water to control your sugar intake. Also, you may limit your sugar intake to no more than 10 teaspoons of sugar per day.[5] For more ways to curb sugar cravings read here >

Cut down on sodium

Avoid those packaged and processed foods that are high in sodium, such as instant noodles, smoked, salted and canned meat, fish and chicken. It is better to cook your own meals instead of constantly eating out to limit the amount of salt and MSG that you consume. The recommended intake of salt is less than 1 teaspoon per day.

Increase your fibre intake

Dietary fibre intake not only helps to stabilize glucose and cholesterol levels but also keeps your digestive system healthy.[6] Increase fruits and vegetables portion into your meals and consider switching to whole grains such as brown rice and whole wheat pasta. You may learn more about the importance of consuming sufficient greens (fibre) read here >

Set your alcohol limit

Alcohol contains calories that could lead to unintentional weight gain, which increases the risk of high blood pressure and other health issues. It is recommended no more than 2 drinks a day for men and 1 drink or less in a day for women.

Lifestyle management is the key to good health. The three highs are mostly preventable with healthy lifestyle habits. Besides regular exercise, reduce alcohol consumption and well-balanced diet rich in vegetables and fruits, annual health screenings are also crucial for early detection of any potential abnormalities.

Your health is your choice, don’t let the three highs stop you from having a good quality of life.

[1] https://www.healthxchange.sg/heart-lungs/heart-disease/heart-disease-risk-diabetes

[2] https://www.healthxchange.sg/heart-lungs/heart-disease/heart-disease-risk-diabetes

[3] https://www.healthwaymedical.com/managing-the-3-highs/

[4] https://www.healthxchange.sg/heart-lungs/heart-disease/heart-disease-risk-diabetes

[5] https://www.healthhub.sg/live-healthy/15/dietary_guidelines_adults

[6] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

#BBD0E0 »