Written By: Pavitra Sampath | Updated : May 22, 2014 1:46 AM IST
We all have heard about HDL or 'good' cholesterol and LDL or 'bad' cholesterol, but do you know about the triggers that set off the imbalance of these carriers? An imbalance in the amount HDL or LDL cholesterol can actually wreak havoc in your body. Here is a quiz you should take to know if you are setting off your cholesterol triggers.
1. Do you smoke?
a. Yes
b. No
c. Occasionally
2. What does your daily diet contain?
a. Usually junk food
b. Homemade food like daal,roti and subzi
c. Meat all the way
3. What is your daily stress level like?
a. Extremely stressful
b. Mildly stressful, but I manage it effectively
c. Not stressful at all
4. How often do you eat sweets?
a. After every meal
b. Occasionally
c. Don't like eating sweets
5. How often do you have deep fried or oil laden foods?
a. Once a week
b. Not much, only when I am left with no choice
c. All food I eat is oily
6. How often do you exercise?
a. Every day
b. Thrice a week
c. No exercise at all
7. How often do you get a regular health check up?
a. Whenever I fall ill
b. Once every year
c. Never had a complete medical check up
8. Do you have heart disease or are known to be at risk of developing it?
a. Never had heart disease and don't know about my risk factors
b. Have had heart disease, and know about my risk factors
c. Never had heart disease but know about my risk factors
9. Have you had your cholesterol levels checked?
a. No
b. Yes
10. Do you actively try to control your lifestyle factors to lower your cholesterol level?
a. No
b. Yes
Answer 1: HDL (high density lipoproteins) also known as 'good' cholesterol is a carrier molecule that takes cholesterol from the blood and deposits it straight into the liver for elimination. Having a higher amount of this type of lipoprotein is good for the body. It balances the amount of LDL or 'bad' cholesterol that is also responsible for the formation of plaque in the artery. When you smoke it reduces the amount of HDL cholesterol by fifteen percent, making it that much more difficult for the body to fight off plaque formation and other diseases caused due to high cholesterol levels. So quit right now. Quitting is the best thing you can do for your body. (Read: Different ways to quit smoking)
Answer 2: Consumption of bakery products, red meat, egg yolk, excess alcohol, excess oil and ghee products, milk products such as butter, paneer and eating junk foods like pasta, pizza and burgers as a regular meal only serves as a way to increase your cholesterol levels. According to leading cardiologist, Dr Vijay Surase, these foods only overload your body with cholesterol that the body is unable to manage. An unhealthy diet tips the cholesterol scale. Stick to healthy diet with meals that you are used to eating. (Read: Cholesterol is manageable: Dr Vijay Surase, cardiologist)
Answer 3: Stress has been shown to elevate cholesterol levels. An Ohio State University study discovered that stress slows the body's metabolism of triglycerides, a type of fat linked to cardiovascular system disorders, including heart attacks. This allows the fat to remain in the blood longer, a factor that may speed up atherosclerosis development. That is why it is essential that you distress on an everyday basis. Whether it is going for a walk, practicing meditation or just taking some time off for yourself practice it every day and see the change in your health. (Read: Stressed out? Try these yoga poses)
Answer 4: Sweets are high-carbohydrate containing foods. To add to that they are often fried in oil or ghee; which further adds to its fat/cholesterol content. Eating a sweet once in a while or in moderation is not sin, but make sure that you regulate the amount you eat in a day. If you have a sweet tooth, and can't stay away from that chocolate bar or laddoo try satisfying your sweet craving with natural alternatives like figs or dates.
Answer 5: Deep fried foods may taste great but the oil in it can destroy your body. The fat present in these foods cannot be directly used up by the body and need to be carried to the liver for breakdown. This not only puts your heart at risk, it also increases your chances of suffering from a condition called non alcoholic fatty liver disease. That doesn't mean that you shun fried foods completely, but eating them in moderation an once in a while will serve you better. (Read: Did you know you can get liver disease without drinking alcohol?)
Answer 6: If you are the kind of person who pays close attention to their health, you are well on your way to a happy heart and plaque free arteries. Exercise helps the body burn off excess fat. The lesser fat the better the body functions. It also helps keep your heart and other organs in good shape, regulates your hormones and other necessary chemicals in your body. So to all the couch potatoes out there, start exercising, even if it is just walking. You will do your body a great service.
Answer 7: Health checkups are extremely important, no matter how old you are. Not only will it help catch any diseases you might develop at an early stage, it also acts as a great marker that can tell you exactly what you need to do to keep yourself healthy.A full body check takes one day to complete and all you need to do is go to your nearest hospital for one. (Read: Ten life-saving health tests you should take)
Answer 8: Heart disease is a term used for a plethora of conditions that affect the heart and the structures around it. But the most common conditions people have these days is heart attacks and blocks in the blood vessels feeding the heart. Both these conditions are the result of plaque formation, which is in turn, is due to the build up of too much cholesterol in the blood. If you have heart disease, have a family history of heart disease or lead a lifestyle that could lead to the condition, it's time you took notice. Exercising, eating right and getting regular checkups is the best way to battle this daemon. (Read: Expert tips to prevent heart disease)
Answer 9: A test called the lipid profile, tests for the levels of HDL, LDL and VLDL cholesterol in your blood. Since fat is insoluble in the blood it requires these carriers to help in its utilization and elimination. Getting this test done regularly helps by telling you where you stand when it comes to the amount of cholesterol in your blood, whether you need to make any lifestyle changes and how high your risk factor is when it comes to developing complications due to high levels of cholesterol.(Read: Common queries about cholesterol, lipid profile, VLDL, HDL, triglycerides )
Answer 10: Keeping a track of your cholesterol markers is essential to living a healthy life. According to Dr Vijay Surase, 'We Indians have a carbohydrate and fat centric diet unlike the westerners who have a protein-centric one. This, in addition to many other reasons are the factors contributing to the higher incidence of coronary artery disease in Indians. To a certain extent the aggression of atherosclerosis can be retarded and its effect and presentation can be stalled by following a healthy lifestyle and abiding to a balanced protein-centric diet. However, one needs to remember that all fats are not bad. A certain amount of fats are required for all vital functions, metabolism, micro-ingredient absorption, Vitamin D synthesis etc.'
If your answers were mostly Bs then you are well on your way to controlling the triggers of high cholesterol. To help you along your journey to a fitter you, check out these 8 natural cholesterol busters.
Read more about causes, symptoms, diagnosis and treatment of heart disease.
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