What is Cholesterol ?
Cholesterol is a type of lipid. It’s a waxy, fat-like substance that your liver produces naturally. It’s vital for the formation of cell membranes, certain hormones, and vitamin D. To help with mobility of Fat, Cholesterol or Triglycerides, the liver produces lipoprotein. There are two types of lipoprotein: LDL: Low Density Lipoprotein also known as Bad Cholesterol. HDL: High Density Lipoprotein also known as Good Cholesterol. LOW DENSITY LIPOPROTEIN Low Density Lipoprotein caries cholesterol to your arteries. If LDL levels are high, it can build up on the walls of the arteries, leading to an increased risk of various Cardio Vascular Diseases such as Blood Clot, Heart Attack and Strokes HIGH DENSITY LIPOPROTEIN High Density Lipoprotein caries LDL back to the liver to be removed from the body. High levels of HDL prevents and reduces the risk of Cardio Vascular diseases. However, if someone is going for Cholesterol Test, they must keep these levels in check:
There are NO major symptoms of increasing cholesterol as a result, it makes increasing cholesterol alarming which may directly lead to some serious Cardio Vascular Complications such as a Heart Attack or Stroke.
Cholesterol is made by the liver in the human body. So the major causes for increasing cholesterol are as follows:
1. Increased consumption of Saturated Fatty Acids (SFAs) such as Animal Products, Cocoa Butter, Palm Kernel oil, Palm oil etc.
2. Trans Fats found in processed and packaged foods such as chips, canned food products, ketch-ups etc.
3. Increased consumption of Confectionery items such as Cakes, Cookies, Muffins, Biscuits etc.
4. Increased consumption of Deep Fried Foods such as French fries, Samosas etc
Cholesterol is a lifestyle disorder which instates that along with itself, it posses an increasing risk to other diseases.
If Hypercholesterolemia (high levels of cholesterol in blood) is left untreated, it will lead to blockage of arteries over a period of time, called as Atherosclerosis.
Atherosclerosis in turn can lead to serious health condition such as:
2. Heart Attack
4. Peripheral Vascular Disease
5. Chronic Kidney Disease
CHOLESTEROL MANAGEMENT, FOODS and DIET
To manage the raising levels of cholesterol, we must keep in check the following parameters:
Diet plays a essential role in management of cholesterol. Here are some instructions that can help you manage the levels of cholesterol.
l COMPLETELY AVOID
i. HIGH CHOLESTEROL FOODS: Animal Products, Organ Meats, Red Meats and Egg Yolks
ii. FULL FAT DAIRY PRODUCTS
iii. TRANS FATS: Bakery Items(Cakes, cookies etc.), Fried Foods(French Fries, Samosas)
iv. PROCESSED AND PACKAGED FOODS: Frozen Foods, processed cheese, canned fruit juices, aerated drinks and soup premixes.
i. FOODS RICH IN SFAs: Hard Cheese, Butter, Cream, Palm oil etc.
ii. NUTS: Cashews, Peanuts and Pistachios
l USE A COMBINATION OF OILS
i. MONOUNSATURATED FATTY ACIDS (MUFAs): Some good sources are Canola oil, Groundnut oil, Almonds, Cashews etc.
ii. POLYUNSATURATED FATTY ACIDS (PUFAs): Flax seed oil, soybean oil, safflower oil
PS: One can use 4-5 tsp of oil in a day, prefer using a combination of oils so as to attain max benefit.
Video on How to Choose Best Cooking Oils
l LIBERALLY INCLUDE
i. Seasonal fruits and vegetables
ii. Whole Grains: Whole wheat, Barley, Buckwheat etc.
iii. Pulses and Legumes
iv. Low Fat Dairy Products
v. Nuts and Seeds in moderation
2. PHYSICAL EXERCISE
Physical exercise is an integral part of lifestyle, it not helps you stay active but also helps you in eliminating certain medical conditions, cholesterol being one of them. So, it is recommended to exercise at least 30 minutes for 5 days a week.
A dehydrated body is not only lethargic but also acidic.
So by simply drinking 10-12 glasses of water, we not only keep ourselves hydrated but also help it in removing the toxin build up in the body.
ROLE OF NUTRIWELLBEING IN CHOLESTEROL MANAGEMENT
Nutri Wellbeing aim to help you manage your cholesterol levels with tailored made diets which are backed by scientific and natural remedies.
Also our diet plans are easy to follow which will not only help you with weight management but will also help you make “Heart-Healthy” choices. We even aim at reducing your cholesterol levels by helping you increase your HDL levels and boosting you HEART HEALTH.
Team Nutri Wellbeing wishes you a Good Health with a Happy Heart always.