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Written By: Editorial Team | Updated : June 15, 2015 9:53 PM IST
Every year, 17.3 million people die from heart disease. One of the main factors behind this high death rate is high cholesterol. The hectic lifestyles with no time to exercise, lots of junk food, coupled with improper sleep patterns is only worsening the problem.
In this mega guide, we will tell you everything you need to know about keeping your cholesterol levels in check and avoiding heart disease.
What is cholesterol?
Just like the fat you have in your body, cholesterol is also a fat/ lipid that is produced in the liver, and its normal levels are necessary for the proper functioning of the body.
Why is it harmful?
When cholesterol levels are in the normal range, in a healthy body, the blood flows freely through the veins and arteries. When the cholesterol levels are high, it starts forming clots (or plaque) in your blood vessels causing hypertension (high blood pressure), angina (chest pain), heart attacks, strokes and peripheral vascular diseases.
What is LDL or 'bad cholesterol'? How can it harm you?
Actually just a 'carrier' and not cholesterol, LDL or Low Density Lipoprotein has earned the 'bad boy' label.
LDL or low density lipoprotein, the 'bad cholesterol' carries cholesterol to the cells of the body. And it doesn't even do this job efficiently. It keeps dropping off debris on the way eventually leading to a build up of cholesterol at various sites along the blood vessel.
Secondly, LDL is much smaller than HDL in size and is able to literally 'sneak in' to the inner wall of the blood vessel leading to a build up on the vessel wall too. To make matters worse, the white blood cells (defense cells) which come to take charge of the chaos and repair the damage caused by LDL, only to cause further build up of material in the location.
What is HDL or 'good cholesterol'? How is it beneficial?
HDL or High Density Lipoproteins and is often called 'good cholesterol'. In a healthy individual 30% of the cholesterol should be HDLs. 'Good' cholesterols are good because they help get rid of excess cholesterol by transporting them from the blood vessels to the liver for excretion.
Read more about causes, symptoms, diagnosis and treatment of heart disease.
What are the acceptable cholesterol levels?
A simple blood test can tell you about your cholesterol levels. Known as your lipid profile, it shows if you're at risk for coronary heart disease (CHD).
Read more
Foods to beat cholesterol
Once you have been diagnosed with high cholesterol, you will need to make some lifestyle changes, staring with your eating habits. Here are some foods you can eat to beat cholesterol.
Oats
Oats are a rich source of fibre that contains beta glucan; this fibre is of the soluble variety and has the capacity to bind cholesterol circulating in the blood. This binding facilitates the excretion of cholesterol from the body and therefore, if you are looking at reducing your cholesterol levels, it makes sense to consume oats on a regular basis. An intake of about 5 grams of soluble fiber in a day can help cut LDL "bad" cholesterol by almost 5 percent. The best thing about oats is that it can be worked into Indian dishes if you don't like taking it in the form of porridge. When preparingkhichadi, pongal or d
Garlic
With its rich store of sulphur-containing antioxidants, garlic plays an important role in regulating the cholesterol levels. Not only can it reduce the LDL cholesterol, studies have shown that a regular consumption of fresh garlic can also help boost levels of the "good" HDL cholesterol. Sprinkle a little freshly peeled and chopped raw garlic onto your salad dressings, work it into your sandwich or use it to garnish soups, dal or rasam and you have a tasty dish that is healthy, too. (Also read: 15 health benefits of garlic)
Soybean oil and corn oil
Plant oils such as soybean oil and corn oil contain plant sterols or phytosterols; these have the ability to prevent your body from absorbing the cholesterol that is naturally present in the foods you eat. These sterols and stanols are also found in several vegetables, fruits, nuts, grains, legumes and seeds and adding these to your diet can help reduce levels of LDL and total cholesterol. Besides, it has also been found that these compounds enhance the cholesterol-lowering effects of statin drugs that are generally prescribed to combat high cholesterol levels.
Brown rice
Brown rice refers to rice that has not been completely processed but has only the outermost husk removed during the milling process. Therefore, this rice has the lower layer of bran intact and therefore, it is a rich source of not just vital vitamins and minerals but also fiber. If you are looking at reducing cholesterol through a healthy diet, simply substitute brown rice for all the white rice that you eat. The bran of the brown rice contains oil that is highly unsaturated and this plays an important role in ensuring your cholesterol levels stay low. (Also read: Why brown rice is better than white rice)
Turmeric
We know of turmeric's excellent wound healing properties as well as expectorant action. But some studies have also found that it also has a protective action on the heart. Turmeric has been shown to lower the levels of LDL cholesterol and therefore, it can help cut down on the build-up of plaque on the walls of the arteries. Adding a pinch of turmeric powder to the curries and vegetable preparations is one of the best ways to ensure you get your daily dose of this powerful herb.
Brinjal
Brinjal contains a substance called chlorogenic acid that has the ability to act as an antioxidant. As a result of this action, it has the ability to counteract the increase of LDL cholesterol and therefore, consuming brinjals may prove to be useful in the fight against high cholesterol. A word of caution, though. Brinjals are known to be rich in oxalates and their consumption can lead to health problems for people with pre-existing gall bladder or kidney ailments.
Green tea
Since green tea is not excessively processed beyond a withering and steaming process, it contains greater concentrations of a substance called epigallocatechingallate than black tea. This substance is a very strong antioxidant that researchers have found to be useful against high levels of LDL cholesterol. (Also read: Drink green tea for weight loss and to keep heart disease at bay!)
Artichoke Leaf orhathichouk
The leaves of the artichoke plant contain a compound called cynarin; preliminary research work shows that this has the ability to increase the production of bile in the liver. As a result, there is a more rapid excretion of cholesterol from the body, preventing it from being deposited on the arterial walls and blood cholesterol levels also drop. While artichokes are not native to India, there are a few agro companies based at Tamil Nadu, New Delhi and Mumbai from whom you can purchase these nutritious vegetables.
Fenugreek or methi
Fenugreek seeds are a rich source of constituents known as steroidal saponins that help to reduce the body's absorption of cholesterol coming in through the fat-rich foods we eat. Besides, researchers also speculate that these saponins may have a role to play in reducing the body's production of cholesterol. This, along with the fiber present in the fenugreek seed coat makes methi a valuable weapon in the fight against high levels of cholesterol and triglycerides.
Fish
Certain species of fish are a storehouse of the healthy omega-3 fatty acids that reduce LDL cholesterol and protect the heart. Herring, salmon, mackerel, sardines, halibut and lake trout are good sources of these fatty acids that also help increase HDL cholesterol.
Onions
Onion contains a constituent called quercetin that is known to be a strong antioxidant; this means it can prevent the damaging effects of free radicals on human tissues. Researchers have linked quercetin of onions with increased levels of HDL cholesterol as well as low levels of LDL cholesterol.
Flaxseed or alsi
Also called linseed, flaxseed is a rich source of omega-3 fatty acids that have a protective action on heart health. Like fenugreek, these seeds also contain a lot of fiber and this binds with cholesterol, preventing its absorption. The regular use of flaxseed is said to prevent the arteries from hardening due to the deposition of cholesterol; it also helps reduce the risk of coronary artery disease and hypertension. Flaxseeds also have the effect of increasing the concentrations of apolipoprotein A1 which goes to form HDL cholesterol.
Read more
Foods to avoid bad cholesterol build-up
There is no point including healthy foods with the unhealthy ones you will only end up undoing any good a healthy diet did. So in order to help you get on track with your cholesterol, here are the foods you should avoid, in order to keep your cholesterol levels in check.
Sweets
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.
Deep fried foods
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.
Foods labelled 'cholesterol-free'
Did you know that cholesterol free foods can actually lead to higher cholesterol levels because they have a component known as trans fat?
This type of fat along with saturated fats is a recipe for disaster. Both the compounds require a large amount of processing by the body and can lead to higher levels of LDL or bad cholesterol which then go and clog arteries leading to heart disease, infertility, raise your chances of strokes and according to certain experts even Alzheimer's.
Junk food, alcohol, egg yolk, etc.
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.
Exercise to reduce cholesterol levels
Doing cardio exercises like running on the treadmill, walking, cycling can help bring your cholesterol levels down. Not only will it prevent diseases, but also help you get the body that you've always desired. (Read: Supercharge your cardio workout)
Watching your diet, regularly exercising and not taking undue stress are habits that'll help keep bad cholesterol and heart disease at bay!
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