Cholesterol is a substance that our body produces naturally--a waxy fat like material that is found in all cells (right from the skin to the brain) and is critical for their proper functioning.
This fat regulates our hormones, regenerates new cells, aids digestion, builds a healthy nervous system. For this reason, our bodies produce cholesterol in the just right amounts that we need.
However, the problem arises when we consume too much fat from our diet. A combination of this and genetic factors, can result in other more serious health problems. “Having high cholesterol levels indicate that there is a risk for stroke and heart disease,” says Dr Abha Shroff, MD, Chief pathologist at Disha Diagnostic Services, Mumbai.
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Today, many experts believe that cholesterol levels are rising rapidly amidst the urban Indian population.
“I would blame a Western diet, the concept of fast foods, processed and packaged meals that tend to use excessive preservatives.
All this, in time, can cause cholesterol levels to rise. Indians also seem to be genetically predisposed to developing high cholesterol. For this reason, it is highly advisable for everyone above the age of 40 to take a cholesterol test that clearly indicates LDL, HDL and triglyceride levels in the blood,” explains Dr Abha.
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Your health in numbers …
Just as oil doesn't mix in water, cholesterol cannot dissolve in your blood. It travels through the bloodstream by binding with protein molecules called lipoproteins. High Density Lipoprotein (HDL) is a dense compact particle that transports cholesterol to the liver, where the body disposes of it. That's why it's good to have higher HDL levels. Low density lipoprotein is a larger, less dense particle that tends to remain in the bloodstream.
This LDL, researchers have found is the culprit behind heart attacks and strokes because it combines with other substances in the blood and clogs the arteries.
Ideally, a normal healthy cholesterol reading would be anything below 200 mg/dl. Your HDL or “good” cholesterol should be above 60 mg/dl. LDL or “bad” cholesterol should be below 130 mg/dl. Fats in the body are also stored as triglycerides and transported through the bloodstream by VLDL (Very Low Density Lipoproteins). Your triglyceride or VLDL levels should be below 150 mg/dl.
“Exercise is the only way to increase your HDL levels,” says Dr Abha. “Even half an hour of walking a day can ensure that your cholesterol is under control.
A good diet, rich in fresh foods, fruits, whole grains and vegetables and low in fat and dairy products can help regulate your LDL and triglyceride levels.”
Make smart diet choices
Researches at the Cleveland Clinic Wellness Institute, U.S.A, have established that making smart choices in your daily diet can help reduce LDL and increase HDL levels, lowering your total cholesterol by as much as 20 per cent!
The focus, the study says, should be on plant based foods, including fruits, vegetables, nuts and whole grains. Many dieticians recommend a return to traditional Indian foods since these have a perfect combination of proteins, carbohydrates and micronutrients. Avoid red meat, packaged and processed food, including instant and readymade mixes.
There is good news for the fairer sex. Researchers from the Florida State University have found that women who consume apples everyday were found to have an average of 23 per cent reduced LDL levels within six months. These women also saw a remarkable 4 per cent increase in HDL (good) cholesterol as well.
Control stress
The medical journal Health Psychology recently published a study that asserted that people who have very stressful jobs or face severe stress in their personal lives were three times more likely to have higher LDL than others.
Since stress is an unavoidable part of our lives, managing it efficiently, through meditation or yoga is critical.