All you need to know about Cholesterol

All you need to know about Cholesterol

High Blood cholesterol increases your risk of a heart disease.  High consumption of packaged foods, eating out & take away, stressed lifestyles and lack of physical activity have contributed to the soaring rise in the number of people affected with high cholesterol. 

Follow these diet tips to manage your cholesterol level for a healthy heart:
Smaller Portions, bigger returns: Don’t over eat, because that can contribute to weight gain and high cholesterol. The easiest way to practice portion control for a meal is to use your hand as a reference tool. i.e. One serving of meat or fish is about what fits in the palm of your hand. One serving of fresh fruit is about the size of your fist. And a serving of cooked vegetables, rice, or pasta should fit in your cupped hand.
Omega-3 fatty acids help lower levels of triglycerides, and also. help lower cholesterol, slowing the growth of plaque in arteries. Go for fatty fish, such as salmon, tuna, trout, mackerels and sardines. 

• Check serving sizes. The nutrition info may look good, but does the package contain two servings instead of one?

• If it says "whole grain," read the ingredients. Whole wheat or whole grain should be the first one.

• Note the saturated fat and cholesterol. Are they within your diet's limits?

Your lipid profile tests mention mainly two types of cholesterol, i.e. High Density Lipoproteins (HDL) & Low Density Lipoproteins (LDL).

High LDL cholesterol leads to accumulation of plaque in the arteries, which restricts the blood flow.  Over a period of time, the blockage may block the blood flow completely, resulting in a heart attack.

Your body needs a small amount of cholesterol to function properly. But we may get too much saturated fat and cholesterol in our diet, and both raise levels of LDL "bad" cholesterol. LDL cholesterol can cause plaque to build up in arteries, leading to heart disease. 

HDL "good" cholesterol, on the other hand, helps clear bad cholesterol from your blood. You will need to lower LDL cholesterol and raise HDL cholesterol, starting with your diet. 

Include lots of fruits & vegetables: Five to nine servings a day -- to help lower LDL. These foods are loaded with vital nutrients, minerals and are a rich source of anti-oxidants, that reduce the effects of aging.

Replace red meats with fish: Fish is the best choice for your protein needs, as it is low in saturated fat and high in healthy omega-3 fatty acids. 


If you can source a fresh catch, there's nothing better. If not, buy fish only from a trusted source. Never deep fry the fish as it will kill all the nutrients.

Whole Grain cereals for breakfast: The fiber and complex carbohydrates in whole grains (oats, wheat, corn flakes & muesli etc) help you feel fuller for longer, so you'll not be tempted to overeat at lunch. They also help lower LDL "bad" cholesterol and can help you lose weight. Other examples of whole grains include wild rice, popcorn, brown rice, and barley.

More Beans & Less White Carbs: Some (simple) carbs, like those found in white bread, potatoes, white rice, and pastries quickly raise the blood sugar levels, as they are easily metabolized. 

Complex carbs that are found in beans and whole grains such as brown rice, quinoa, and whole wheat have more fiber and raise sugar levels less. These help lower cholesterol and keep you feeling full longer. So, for a healthy heart, replace all white/simple carbs with complex carbs.

Move It!: Even 30 minutes of physical activity 5 days a week (or 20 minutes three times a week for vigorous exercise, such as jogging) can help lower LDL cholesterol and raise HDL cholesterol. More exercise is even better. Being active also helps you reach and keep a healthy weight, cutting your chance of developing clogged arteries. You don't have to exercise for 30 minutes straight. You can break it up into 10-minute sessions.

You can exercise anywhere. Gardening, dancing, or walking your dog counts. Even housework can qualify as exercise, if it gets your heart rate up.

   

Go Nuts for Heart Health: Need a snack? A handful of nuts is a tasty treat that helps in lowering cholesterol. Nuts are high in monounsaturated fat, which lowers LDL cholesterol while leaving HDL intact. An ounce of nuts (20-25 gm) a day can prevent heart disease. Nuts are high in fat and calories, so don’t exceed an ounce a day. Avoid sugar/chocolate coated nuts.

Unsaturated Fats Protect the Heart: For a healthy diet, about 25% to 35% of our daily calories should be from fats. Try to use less saturated fats, and go for Unsaturated fats -- like those found in canola, olive, rice bran and sunflower oils -- help lower LDL "bad" cholesterol levels and may help raise HDL "good" cholesterol. Saturated fats -- like those found in butter and palm oil -- and trans fats raise LDL cholesterol. Even good fats have calories, so eat in moderation.

More Beans & Less White Carbs: Some (simple) carbs, like those found in white bread, potatoes, white rice, and pastries quickly raise the blood sugar levels, as they are easily metabolized. 

Complex carbs that are found in beans and whole grains such as brown rice, quinoa, and whole wheat have more fiber and raise sugar levels less. These help lower cholesterol and keep you feeling full longer. So, for a healthy heart, replace all white/simple carbs with complex carbs.

Move It! Sweat it Out  Even 30 minutes of physical activity 5 days a week (or 20 minutes three times a week for vigorous exercise, such as jogging) can help lower LDL cholesterol and raise HDL cholesterol. More exercise is even better. Being active also helps you reach and keep a healthy weight, cutting your chance of developing clogged arteries. 

You don't have to exercise for 30 minutes straight. You can break it up into 10-minute sessions.

You can exercise anywhere. Gardening, dancing, or walking your dog counts. Even housework can qualify as exercise, if it gets your heart rate up.

Check the Label: A close look at nutrition labels is key for a low-cholesterol, heart-healthy diet.

Don't Stress Out: Chronic stress can raise blood pressure, adding to your risk of atherosclerosis, which happens when plaque from cholesterol builds up in arteries. And research shows that for some people, stress might directly raise cholesterol levels. 

Lower your stress levels with relaxation exercises, meditation, or biofeedback. Focus on your breathing, and take deep, refreshing breaths. It's a simple stress buster you can do anywhere.

Though medical intervention is not always required to treat stress, in certain cases of chronic stress, a consultation with the doctor may be necessary. & some anti-depressants or anti-anxiety medications may be prescribed.

When Losing Means Winning: Losing weight is one of the best things you can do to help prevent heart disease. Extra pounds make you more likely to get high cholesterol, high blood pressure, and type 2 diabetes. These all affect the lining of your arteries, making them more likely to collect plaque from cholesterol. Losing weight -- especially belly fat -- helps raise HDL "good" cholesterol and reduce LDL "bad" cholesterol.

Follow Your Doctor's Advice: Managing your cholesterol is a lifelong process. See your doctor regularly to keep tabs on your health. Follow your doctor's recommendations on diet, exercise, and medication. Working together, you and your doctor can lower your cholesterol levels and keep your heart going strong.