Cholesterol: Friend or Foe !?

“CONTROL CHOLESTROL IN JUST 7 STEPS”

Cholesterol is an essential substance of human life which chemically is a monohydric alcohol C27H45OH, Sterol which is present in animal tissues like Egg Yolk, various oils, fats, liver, kidneys adrenal glands, nerve tissues of brain and spinal cord. Though this term cholesterol sounds dreadful but is beneficial for our body as it is synthesized in the liver and is a normal constituent of bile which is necessary for proper absorption of fat in the intestines. Cholesterol is crucially important in metabolism as it serves as a precursor of various steroid hormones namely Sex Hormones and adreno corticoids. Cholesterol also helps in body synthesis of Vitamin D which is essential for development of bones. It also helps in synthesis of myelin sheath of nerves which is protective to nerves. A low level of cholesterol in blood is also not beneficial as people fall sick very easily in such situations.

Cholesterol actually is a soft and viscid substance present in Blood vessels and in cells of the body. Being soluble with circulating fat in blood cholesterol circulates in vessels through about 96000 kms of length in the body. Presence of cholesterol is very much a normal thing as 80% of cholesterol is very much synthesized in Liver while 20% of cholesterol is being supplemented through our meals. Fruits, vegetables and cereals don’t have any cholesterol. High levels of cholesterol is a silent state leading to a dangerous disease as it gets deposited to internal layers of vessels leading to reduction in the lumen of vessels and thereby blood supply to the organ in particular is reduced. Subsequent blockage might lead to cardiac attack. In most individuals, an elevated blood level of cholesterol constitutes an increased risk of coronary heart disease (CHD). Other organs like kidney and brain are also equally liable to fall a pray to hypercholesterolemia.
There are various types of cholesterol present in our body namely:

1. HDL(High Density Lipoprotein):
   This is a type of Good cholesterol which in high levels provides a protection cover to the vessels of vital organs like Heart from ill effects of other unhealthy high levels of cholesterol. The preferred levels of HDL is >45 mg/DL.
2. LDL(Low density Cholesterol):
   This type of cholesterol is the main culprit behind Coronary Heart Diseases. The normal value of LDL is below 130 mg/DL. The rich sources of LDL which are to be avoided in our diet are:
3. Serum Cholesterol: The normal range of this Cholesterol is 150-220 mg/DL.
4. Total Cholesterol: The normal range of total cholesterol is 400-700 mg/DL
5. VLDL (Very Low Density Lipoprotein): The normal range of this variety of cholesterol is below 140 mg/DL

7 STEPS TO REDUCE CHOLESTEROL IN BLOOD ARE:

1. CHOLESTEROL IS GOOD:
   HDL type of cholesterol is good and protective for vessels of the heart. To improve your HDL Cholesterol levels start having Omega -3 fatty acids which are richly present in Fish, Walnuts, Flax Seeds, Soya beans, Almond and green leafy vegetables. Sea food and Fishes such as Sardine, Catfish, Pomfret, Shark tuna, Lobsters and prawns are healthier choices.
   2. CHOLESTEROL’S HIGH LEVELS ARE BAD FOR HEALTH:
      Bad cholesterol in circulation poses a risk and threat to the life as it gets deposited to the internal lining of blood vessels particularly arteries, leading to reduction in the lumen of the vessels. This reduced lumen ultimately leaves less passage to the flow of blood to the organ leading to heart work more to supply sufficient oxygen, glucose and other necessary nutrients. This basic knowledge of morbid high cholesterol is must as it helps in modifying your dietary habits and life style patterns. Second step of knowledge about higher levels of cholesterol and its potential risk for diseases remains a main stay for motivation towards curbing Hypercholesterolemia by necessary measure. Bad Cholesterol need to be identified in Capital “C” stuff namely:
      COOKIES
      CHIPS (POTATO, BANANA)
      CANDIES
      CHOCOLATES
      CIGARATTES & CIGARS
      Deep fried snacks and junk food have rich saturated fats which potentiate excess deposition of cholesterol.
2. CONTROL BAD CHOLESTROL:
   Bad cholesterol means low levels of HDL and higher levels of Total cholesterol, LDL cholesterol and Triglycerides. Bad cholesterol deposits with intake of food sources like egg yolk, liver, kidney, brain and Trans fats like Pizza, pasta, fried foods, deep fried food stuff, frozen food and packaged food material. Indian fast foods like Parathas, Samosa, kachori, Namkeen, Mathari etc potentiate deposition of this oily material into the intima of arteries. Food stuff rich in saturated fats like coconut oil, butter ghee, palm oil whole milk, margarine, dalda, all creams (sour half and half whipped) whole milk yogurt, ice creams condensed milk cheese, cocoa butter , palm kernel oil, dough nuts and cookies are rich in saturated fatty acids leads to pooling of bad cholesterol. Simple carbohydrates like refined flour, sugar, sweets pastries, pasta cookies and candies if preferred as snacks will push you to higher levels of bad cholesterol. Instead complex carbohydrates like whole wheat, brown rice, oats barley, wheat bread, dried peas and beans are to be preferred for control of bad cholesterol and its high level. Certain non food stuffs like mental anxiety, cigarette smoking and alcohol also pose a risk to abnormal high levels of cholesterol.
   4. TIPS TO INCREASE GOOD CHOLESTEROL:
      As we know good cholesterol is nothing but all types of cholesterol within normal limits. What food source get you to control levels of cholesterol are:
      Fat less flash,
      Fish (Rich in Omega 3 fatty acids)
      Skinless poultry
      Raw cereals (soybeans rich in Omega 3 fatty acids)
      Nuts like Almonds, hazelnuts, Walnuts, Pistachios
      (Rich in Omega 3 fatty acids)
      Soluble fibres like Psyllium seeds, Guar gum, Oats, Barley, Skin –
      Intact fruits and green leafy vegetables.
      Onion reduces LDL
      Olive oil and Kanola and rice bran oil
      Rajmah, Kabuli chana
      Cream less Milk (toned)
      Sprouts, pulses, Dalia (Gruel)
      Raw cereals and Barley

REMEMBER

FISH is better than FOWL, FOWL is better than FLESH.
FIBRE is better than FRIED, FROZEN & FAST FOOD.
FAT FREE FOOD is FISH, FRUITS & FLAVOURS.

Certain dietary products helping in increase in HDL level are : Wheat germ Rice bran Green beans Cucumber Carrot Green Leafy Vegetables Citrus Fruits Tomatoes Grapes Cantaloupe Berries

5. CHOLESTEROL AND ROLE OF OIL IN FOOD:
   Oil in food plays an important role in causing deposition of cholesterol in body. Oils like that of olive are good for your health as it is a poor source of saturated fat leading to maintain an optimal level of cholesterol in circulation. With olive oil the only limiting factor is its cost. Oils like Canola, Olive and Peanut Butter are rich with mono unsaturated fat leading to increase in good cholesterol. Oils favoring and causing high levels of bad cholesterol are Coconut Oil, butter, ghee, Palm oil, Hydrogenated Vegetable oil and Dalda vanaspati. These oils are to be replaced with
   Olive oil,
   Canola oil,
   Kardi oil,
   Rice bran oil,
   Sunflower oil,
   Safflower oil,
   Soya oil,
   Mustard oil and
   Ground nut oil
   in very same sequential preference.

It is always healthier to choose plant oils like Sunflower, Safflower, Peanut, Olive oil or a combination of oils in part of day or with different meals.

PREFERRED OILS:

CHOOSE HEALTHIER GO SLOW ON STAY AWAY FROM

OLIVE OIL COCONUT OIL BUTTER
CANOLA OIL SOYA OIL GHEE
MUSTARD OIL GROUNDNUT OIL MARGARINE
SUNFLOWER OIL PALM OIL
SAFFLOWER OIL DALDA
RICEBRAN OIL ADULERATED

6. ROLE OF EXERCISE & LSM (LIFE STYLE MODIFICATION) IN CONTROL OF CHOLESTEROL:
   Hypercholesterolemia is basically a Life Style disease which needs modification in life style to counter the attack of cholesterol. From being Nomadic to Farmers, now we have become more comfort seekers. Dietary & physical activity modifications are basic features for control of cholesterol. Regular Physical activity in form of 45 minutes of brisk walking daily helps in controlling cholesterol as well as gives a tread mill test to your heart. Along with this 45 minutes walk potentiates mobilization of excess fat to provide energy in last 15 minutes and enhances insulin sensitivity also to normal or high levels of circulating blood sugar. Aerobics like Jogging, Running, Cycling, Swimming, Stair stepping, Dance and walking brisk utilize large muscles group and are continuously rhythmic in nature are much of help to keep cholesterol and body in proper shape. Inclusion of such a schedule to have 45 minutes of aerobics or any racket sport (Badminton, table Tennis, Squash or Lawn Tennis)in morning is an essential advocated life style modification which will not only control cholesterol but also Diabetes, Hypertension and your excess weight. Simple and subconscious modification like
   Not using Elevator but stairs
   Parking your Vehicle at a distance
   Not using Peon for transfer of files
   Start helping your spouse in kitchen
   Start gardening
   Playing any outdoor game with your kids like hop scotch, hide & seek
   Will give you a bout of physical expenditure and mental and psychological relaxation. Another simple exercise os to put off the TV from the main switch so that you can spare enough time for you and your family as you cease to remain idle and becoming a potential couch potato.
7. FIBRE IS CHOLESTEROL CONTROLLING:
   The most beneficial dietary factor to control cholesterol level and reduce cholesterol absorption from intestines is dietary fibre. Fibre is richly present in your diet with:
   Soluble fibres as in Oats, Fresh fruits, Green leafy vegetables, Rajmah
   Bran, Barley, Ragi, Jwar, Corn, Ground nuts.
   Lettuce, Spinach, Broccoli, Beans
   Fruits like Apples, Pear and Guava
   Diet rich in fibre enhances Intestinal transit time of food. Fibre also reduces absorption of Glucose and Cholesterol. Fibre helps in bulking the feaces and increase frequency of stools while reduces the incidence of being suffered with Diverticulitis. Fibres also help in prevention with Irritable Bowel Syndrome.

Modern time ailments are more of life style diseases. All we need to understand is to modify our living pattern in the same standards. Avoiding elevator for some floors or parking at a distance or walking for a mile after meals could be of much help. A positive approach towards smart snacking with replacing burgers,pizzas, aloo tikia, Samosa, kachori etc with low calorie idli sambher,
Dal chawal, curd rice, fruits in original form like an apple or guava or pine apple are known to help burn excess fat.

Cholesterol is a life time friend until you style it to be a foe.!

Walk to say, Bye to Obesity

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