How diet and lifestyle modifications help reduce it
Cholesterol is a waxy, fat-like substance that is present in every cell in our body. Cholesterol is a component of cell membranes and furnishes the molecules for the synthesis of pro vitamin D, adrenocortical hormones like different type steroids, sex hormones, and bile salts. Our body cannot function normally without this lipid compound.
What is the cause of high cholesterol?
These include diet and family history. Obesity or diseases such as diabetes, gall bladder stones, nephrotic syndrome and cirrhosis can also contribute to a high cholesterol level.
There are two major types of cholesterol. When we talk about total cholesterol, we have LDL cholesterol, which is the bad cholesterol. One way to remember that is “L” is for lousy; we want it lower. And then we have the good cholesterol, which is the HDL cholesterol. “H” is for healthy; we want it higher. Another consideration in managing cholesterol is triglycerides, which are another form of fat found in the blood.
How to reduce cholesterol in the Indian diet
If any of your family members are been diagnosed with high cholesterol and has been advised to follow a diet low in cholesterol and saturated fats. Now comes the challenge for the lady of the house – to serve healthy and tasty foods. This is as hard a task as changing the eating habits acquired over the past years.
It is a wrong notion that the more oil you use in cooking, the tastier the food. If you can follow the tips given below, your meals can be satisfying and healthy too! And believe me it is worth the change. It is also time to change the habits of everyone in the house and teach the younger generation about eating healthy.
Foods to restrict/avoid
Rich pastries, doughnuts, croissant, deep fried snacks and sweets, cream, butter, ghee, mayonnaise, shrimps, liver, sausages, hamburgers, red meats, full cream milk and yogurt, kheer, condensed milk, evaporated milk, all full fat cheeses, fast foods, coconut oil, palm oil,
Restrict use of coconut milk, dessicated or fresh coconut.
Foods allowed
All kinds of vegetables, in any amount.
All kinds of lentils. They contain good amount of protein but no saturated fat.
Whole eggs – 3 times a week and one at a time.
Choose chicken (skinned), and all kinds of fish prepared in any way but not deep fried..
Fat free milk and yogurt and low fat cheeses
Fruits – at least 3 in a day. Eat any citrus fruit when you feel the need for a sweet.
Use sesame, mustard, olive, sunflower, soyabean, oil in cooking.
Not more than 2 cups coffee per day.
How to cut down fat and cholesterol in the cooking:
First of all change the daily menu and opt for foods that need lesser oil, lesser coconut products and no frying.
Use oats to thicken soups as they do in the MiddleEast.
Instead of cream or coconut milk, use ground paste of nuts or skim milk. Or even a little low fat paneer ground to a paste makes the dish both tasty and healthy.
If you insist on using eggs, use one whole egg and the other only the egg white. Even in baking you may do so without affecting the texture of the baked product.
You can cut down on 30 % of the given fat in a recipe and still get a good tasty dish.
De-skin poultry and remove all visible fat before cooking. If you need to cook red meat, then cook in sufficient water, chill and skim the fat layer that forms on top. Then continue with the preparation.
Most importantly, exercise - Half hour of walking 3 times per week.
Triglycerides are also important. They are also contained in the plaque buildup that leads to heart disease and they’re very strongly related with the development of heart disease. According to the most recent guidelines of the National Cholesterol Education Program (NCEP), a desirable total cholesterol level is one that is below 200.
Total cholesterol levels between 200 and 239 are considered borderline high, and levels above 240 are considered high. The goal is to have LDL cholesterol levels less than 100mg/dL. For HDL cholesterol, the higher the better, greater than 40 mg/dL for men and 50mg/dL for women and triglyceride levels should be less than 150 mg/dL.
The first step is understanding where the cholesterol comes from. Cholesterol comes from two sources. There is the cholesterol that you eat in food and there is also the cholesterol in your body. Our liver produces enough cholesterol for our body. So, when we think about methods to lower cholesterol, we have to think about reducing it in the diet, and, in some situations, we need to reduce the amount that our body makes.
There are many dietary steps an individual can take to manage their cholesterol. These include limiting fat from the diet, particularly saturated fats and trans fats, limiting cholesterol-rich foods, and boosting fiber. But results from dietary changes can be mixed. And many people can control their cholesterol by changing their lifestyle.
Increasing physical activity, maintaining a healthy weight and quitting smoking are all changes that can help someone lead a heart-healthy lifestyle. And physicians agree that a heart-healthy lifestyle benefits everyone.
Butter, cheese, cream, prawns, egg yolk, kidney, liver, red meat, brain, biscuits, cakes, chocolates and pastries.
Which are the foods to be taken even with high cholesterol levels?
Egg white, fish, all unsaturated vegetables oils, skim milk, all vegetables, all fruits, whole meal bread, oats, cereals and pulses.
Egg yolk contains cholesterol but egg white contains mainly protein. Egg yolk contains 1.33gm of cholesterol per 100 gm. The egg yolk is a source of vitamin A, B vitamins, calcium, phosphorous, lecithin and iron. Iron of yolk is easily digested and assimilated in the body. Egg white is made up of protein known as egg albumin, which is of high biological value. Egg white is also a good source of riboflavin. Egg yolk is best avoided by heart patients.
Does any food help to reduce the high cholesterol levels?
Turmeric, cinnamon and fenugreek, onions, garlic and Bengal gram dhal are believed to lower serum cholesterol levels but this is controversial. Oats, wheat bran, flax seed, citrus fruits and beans are great for cleaning out cholesterol.
Source: NCEP
by
AKSHAYA SRIKANTH
Pharm.D Resident
Hyderabad, India
thanks for a detailed information regrading colesterol
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