There is little doubt that choice of food is the best medicine not just for a sound and healthy heart but also for lowering blood cholesterol levels. This is best done by cutting back on saturated fats and limiting other cholesterol rich foods. About 80 percent of the body’s cholesterol is manufactured in the liver and 20 percent is derived from dietary sources. By itself the cholesterol found in food is safe but becomes a health concern when it gets oxidized as is seen in processed foods, cakes and cake mixes, cured and processed meats, dehydrated milk etc.
What is cholesterol?
Cholesterol is a wax like substance required by the body for many vital functions. Our nervous system, brain and the cell membranes require cholesterol for their normal functioning. It is also necessary for the manufacture of sex hormones and in the digestion of fats.
For its transportation in the blood it gets attached to lipoproteins, mainly high density lipoproteins or HDL and low density lipoproteins or LDL (lipids bound to proteins are called lipoproteins). The density is determined by the amount of protein that is bound to cholesterol. Approximately 20 to 25 percent of the blood lipoproteins are high density lipoproteins. They protect our body against cardiovascular diseases. They help remove cholesterol from the cells and arteries and carry it back to the liver where it is processed and the excess is excreted through the bile. About 60 percent of the blood lipoproteins are low density lipoproteins known as bad cholesterol. They carry cholesterol to the blood vessels and cells.
Food sources:
The most common sources of dietary cholesterol are animal products like eggs, red meat, dairy products and shell fish like prawns. Many people often ask if eggs are hazardous to health. The truth is that if you are leading a healthy and active lifestyle and if you have normal cholesterol levels, having moderate amounts of eggs (3 to 4 a week) will not cause much harm. Saturated animal fats and transfats found in processed foods are the real enemies.
Healthy digestion and consumption of healthy fibrous foods help to maintain a constant level of cholesterol in the blood stream. But this level can change or rise with age, a diet high in saturated fats and a poor lifestyle. A diet high in polyunsaturated fats and fiber helps to lower levels of blood cholesterol while a diet high in meats, cream, full cream dairy products and white flour tend to increase the amount of cholesterol in the blood thereby increasing the risk of heart diseases. Cholesterol becomes an issue when an excess of low density lipoproteins are present in the blood. This accelerates plaque formation on the arterial walls. These fat deposits on the lining of the arteries cause the vessels to become less elastic leading to a condition known as Atherosclerosis. These plaques restrict the flow of blood through the arteries and cause clots to be formed. When this occurs in any of the major blood vessels of the heart or brain it causes a stroke or serious coronary problems.
Experts are of the opinion that diet alone does not create a high risk of heart diseases. Smoking habits, heredity, activity level, obesity and life style parameters play an equally important role. A reading above 200mg/dl is considered borderline and above 250mg/dl is considered high risk for developing heart diseases.
A common question that is often asked is how to increase the HDL (good cholesterol) and how to decrease the LDL (bad cholesterol).
This can be done by increasing your intake of fruits, vegetables like greens, broccoli, capsicums and other high fibrous vegetables. It’s also advised to increase ones consumption of oils that have beneficial effects on your health. Oils high in omega-3 fats found in soy beans, walnuts, fish oils, flax seed oil and olive oil are very useful in raising the HDL levels. Restricting your intake of foods like saturated fats from red meats, cheese, cream, high fat milk, junk foods and processed foods will go a long way in reducing your LDL or the bad cholesterol.
Listed below are a few guidelines to help you in lowering cholesterol levels :
1.There is substantial research that suggests the importance of including soluble fiber in your daily diet as it helps in reducing the serum cholesterol levels. This is found in beans, pulses, barley, oats, brown rice, fruits and bran. Beans and whole grains have more fiber and less sugar.
2.Fresh vegetable juices with carrots, bottle gourd (lauki), celery, aloe vera juice have been found to be beneficial in controlling cholesterol.
3.Red meats and dairy products contain high amounts of cholesterol and are considered prime offenders. Processed and refined foods, white bread, tea coffee, alcohol and tobacco are just as bad.
4.A diet rich in fiber, fruits, whole grains and a regular exercise program are recommended to lower your cholesterol levels or to maintain normal levels. Regular walking for 30 minutes for four days a week, yoga with deep breathing exercises and other aerobic activities like cycling or swimming are highly recommended.
5.Use healthy oils like vegetable oils, cold pressed virgin olive oil, oils from nuts, seeds, soy bean, flax seed and ground nut oil.
6.Reduce stress. This affects not just your cholesterol levels but also leads to high blood pressure. Regular exercise and yoga will help to reduce stress.
7.Care should be taken while eating out as the foods are rich and oily and cause elevation of cholesterol levels if these foods are consumed very often. Avoid all fried,cheesy and creamy foods and opt for smaller portions of grilled, steamed or broiled foods. Sauces and salad dressings should be used sparingly as they are high in fat and sodium content.
Breakfast: 1 bowl oats with skim milk. Add 1 tsp flax seed powder, 1 cup of herbal tea
Mid morn: 1 bowl of fruits (include fruits like apple, orange, papaya).
Lunch: 2 millet rotis with bran (jowar, bajra or ragi flour),1 cup mixed vegetables,1 cup sprouts and low fat yogurt
Evening: 1 glass fresh vegetable juice with 5 almonds.
6pm: 1 cup herbal tea or green tea
Dinner: 1 bowl vegetable soup, 1 bowl of sautéed vegetables, 1 cup brown rice or 2 multi grain bread slices, salads
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