As I promised in my last blog, here I am sharing my findings on how to fight against cholesterol. So what is cholesterol? It is a fat-like substance a type of lipid that is found in the cells of all body tissues of animals, including humans. It is not a type of fat, rather a soft, waxy substance. It originates from two major sources: dietary intake and liver production. About 80 percent of cholesterol is manufactured in the liver. Cholesterol is carried in the bloodstream in specialized protein packages called lipoproteins.
In some cases, excess cholesterol will be transported to the liver, where it is metabolized harmlessly. In other cases, excess cholesterol will penetrate the walls of arteries (tubes that carry oxygen-rich blood away from the heart to other tissues in the body) throughout the body, contributing to a disease called atherosclerosis.(a disease in which arteries harden and become narrowed due to gradual build up of a plaque on their inner walls - heart attack)
Although there are many subclasses of lipoproteins, doctors generally focus on the following three types:
High-density lipoproteins (HDL), which transport cholesterol away from arteries and are protective. Commonly known as good cholesterol, HDLs move easily through the blood. They are stable and do not stick to artery walls. They also help to prevent heart diseases by carrying bad cholesterol away from the arteries.
Low-density lipoproteins (LDL), which can penetrate the arterial wall and deposit cholesterol within the artery, thus contributing to heart disease. Commonly known as bad cholesterol, contains more fat and less protein than HDLs. LDLs are unstable; they tend to fall apart. Rather than being removed from the body by the liver, they stick to artery walls and contribute to plaque build-up.
Chylomicrons, which carry only a small percentage of cholesterol. Chylomicrons are mostly rich in another type of fat called triglycerides. When we eat, our body uses the calories it needs for quick energy. Any extra calories are turned into triglycerides and stored in fat cells to be used later. The excess calories are stored as fat regardless of what kind of food we eat-fat, carbohydrate, or protein. If we regularly eat more calories than we burn, we may have high triglycerides.
When you measure your blood cholesterol level your doctor will give you a figure of total cholesterol level. If your cholesterol level is 6.5 mmol/L or greater your risk of heart disease is about 4 times greater than that of a person with a cholesterol level of 4mmol/L. Not all people with high cholesterol levels get heart disease. About 30 per cent of the community will die of heart disease and most of these will be over 65 years old.
Heart disease usually takes long time to develop, but if you discover your cholesterol level is high you should take necessary precautions to reduce it. Other risk factors for heart disease include smoking, high blood pressure and obesity (check your BMI).
What to do if your cholesterol level is high
The most effective way to lower your cholesterol is to reduce the amount of animal fat in your diet by various means. You also could:
" reduce cheese intake and/or substitute low fat varieties
" choose reduced fat milks (skim milk)
" substitute polyunsaturated margarine for butter
" choose lean cuts of meat and remove all visible fat
" eat skinless chicken, fish or beans
" beware of pies, pasties, rolls, fish and chips and commercial cakes, muffins cookies, crackers, snack foods, fried foods, donuts, pastries, baked goods (hidden/trans fat)
" make cakes at home with polyunsaturated fat, cook chips with polyunsaturated or monounsaturated oil - Basically Stop eating junk/fast food.
" Use Olive oil (extra virgin is the best)
" lose weight if overweight (check your BMI level)
" Substitute white bread for Wholemeal Bread
" Eat plenty of veggies and fruits
Fruit and vegetables is packed with valuable nutrients and contains a number of plant chemicals which are supposed to offer some protection again heart disease and cancer.
" Reduce alcohol intake (Alcohol is very powerful at elevating triglyceride), Keep a gap between drinks. Red wine is always good for heat; not much but couple of glasses.
" Quit smoking
" Cigarettes or any form of tobacco help to increase LDL levels (bad cholesterol), and depress HDL levels (good cholesterol). As we all know smoking massively increases the risk of heart attacks and strokes.
" Choose High Fiber, Low-GI Carbohydrates
Carbohydrates are an essential element in any low cholesterol diet plan. They are very nutritious and an excellent source of both soluble and insoluble fiber. The basic rule is to choose high-fiber low-GI carbs that are whole grain: meaning unrefined carb foods that retain most of the original fiber and grain. Examples of available whole grains include: whole-wheat, whole oats/oatmeal, wheatgerm, whole-grain corn, brown/red rice, basmati rice, whole rye, whole-grain barley. It is much easier to find verity of food types and healthy food stores in this part of the world.
" Eat lots of omega-3 rich food
Remember not all types of fat are bad for blood cholesterol. True, we don't need any dietary cholesterol, nor do we need any saturated fat, or any hydrogenated or "trans fat". However, we do need some fats - called essentially fatty acids (EFAs) - because our body does not manufacture them itself. The most important essential fatty acid is known as omega-3 (alpha-linolenic acid). This is found in some vegetable oils like flaxseed oil and fish oils from oily fish like mackerel, salmon, herring, sardines and tuna. Omega-3 actually helps to improve blood fats like cholesterol.
Finally.. Exercise!
Although eating a heart-friendly diet is an important step towards healthy cholesterol levels, it is important to consider the cholesterol-lowering benefits of physical exercise. Although it is important to match the intensity and duration of your workout to your physical condition, there is no doubt that regular aerobic, cardio or even swimming strengthens the heart muscle, improves cholesterol results and helps protect against hear attacks.