Behavior Change Contract

What and How?

After looking into my health report and discussing with Mr. James, I finally decided my goal, which is to lower my cholesterol level. My cholesterol level for last year is 5.5 mmol/L, which is high because the normal level supposed to be less than 5.2 mmol/L. I will also need to lower my LDL cholesterol, which is 3.7 mmol/L (optimal <2.6).

I knew a several friends of my parents died because of high cholesterol, mostly died from heart attack and stroke, and I have to say that it is not the best way to end your life. 
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For my own health and safety, I think it would be better for me to take action before it is too late.

So, I have a several steps to lower my cholesterol level:

First is to drink a cup of instant cereal every morning. Cereal can effectively lower LDL cholesterol levels 5.4% within 3 weeks’ time (Clifton et al., 2004).

Secondly, I will have to eat an apple a day to gain fiber. Fiber component is necessary for the cholesterol-lowering effect of apples as it can lower serum LDL-concentration by 6.7 % (Ravn-Haren et al. 2013).

Then I will take fish oil capsule five times a week and have aerobic exercise, either jogging or others, five to seven times a week for 30 minutes. Both fish oil and exercise can lower cholesterol level (Hill et al. 2007).  

That is all for my goal and anything further will be updated here.

Keep an eye on my blog and enjoy the journey with me（￣︶￣）↗

Reference:

Clifton, P. M., Noakes, M., Sullivan, D., Erichsen, N., Ross, D., Annison, G., Fassoulakis, A., Cehun, M. and Nestel, P. (2004). Cholesterol-lowering effects of plant sterol esters differ in milk, yoghurt, bread and cereal. European Journal of Clinical Nutrition (2004), 58(3), 503-509. doi:10.1038/sj.ejcn.1601837

Ravn-Haren, G., Dragsted, L. O., Buch-Andersen, T., Jensen, E. N., Jensen, R. I., Németh-Balogh, M. and Bügel, S. (2013). Intake of whole apples or clear apple juice has contrasting effects on plasma lipids in healthy volunteers. European Journal of Nutrition (2013), 52(8), 1875-1889. doi:10.1007/s00394-012-0489-z

Hill, A. M., Buckley, J. D., Murphy, K. J. and Howe, P. R. Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. The American Journal of Clinical Nutrition (2007), 85(5), 1267-1274.