Dr Pankaj Kshatriya, MD – Physician
Dr Balwant Singh’s Hospital Inc.
It is important for everyone to know the facts about cholesterol to reduce risk of a heart attack or stroke. It is worth noting that cholesterol itself isn’t bad. In fact, cholesterol is just one of the many substances created and used by our bodies to keep us healthy. Some of the cholesterol we need is produced naturally while some of it comes from the food we eat.
There are two types of cholesterol: “good” and “bad”. It’s important to understand the differences and to know the levels of “good” and “bad” cholesterol in your blood. Too much of one type – or a deficiency of the other – can put you at risk for heart disease, heart attack or stroke.
Good cholesterol is also known as HDL (High Density Lipoprotein). Research has shown that adequate HDL (good) cholesterol level has a protective effect on the heart and blood vessels (arteries). High HDL level is good because it reverses some of the harmful effects of bad cholesterol (LDL). A person who has more bad cholesterol needs more HDL (good) cholesterol to protect his arteries from clogging. HDL cholesterol below 40mg% is to be considered a risk factor for heart and vessel problems.
Healthy HDL cholesterol in elders can help preserve functions of brain cells and protect against mental decline.
A low HDL is linked with high risk of heart disease and stroke.
Fats that increase
HDL (good) cholesterol :
Mono saturated fats can increase the good cholesterol level and also reduce levels of bad cholesterol and triglycerides. Food that contains monosaturated fats:
– Olive oil
– Other vegetable oils
– Nuts
– Avocados
Impact of Triglyceride
on HDL
A high triglyceride level is always a risk factor for heart disease. A person with high triglyceride level has low HDL cholesterol. If the triglyceride level is low, HDL is usually high. Therefore lowering the triglyceride level can help to improve HDL cholesterol level. The ways and means to reduce triglyceride levels are as follows:
– Decrease the amount of saturated fat in diet.
– Eat a balanced heart healthy diet in which carbohydrates are eaten in the form of proteins, vitamins, minerals, fibre and essential fatty acids.
– Use complex carbohydrates like bran, oats, pasta, bread, potatoes.
– Limit use of alcohol.
– Start a regular exercise programme.
– Control diabetes and blood pressure.
– Maintain a healthy weight.
Impact of Phytosterols
on HDL
Phytosterols are plant or vegetable fats. They are found only in plants and have some chemical structure to human cholesterol. Intake of vegetable fats lowers bad cholesterol levels.
A phytosterol rich food is soy. Soy contains chemical called Isoflavones, which have a significant impact on cholesterol levels. Soy beans also contain phytosterol which are natural compounds that reduce the effects of estrogen in the body and raise HDL (good) cholesterol levels.
Soy products include:
– Soy milk available in regular and non fat forms.
– Chocolate made from soy milk instead of dairy milk.
– Tofu or textured soy as meat alternatives.
– Soy flour that can be used for baking.
– A soy version of peanut butter.
Other foods in which
vegetable fats are
present naturally include:
– Sesame, corn, sunflower oils.
– Sesame seeds.
– Peanuts.
– Rice bran.
– Green peas
Other strategies to
increase good (HDL)
cholesterol:
In addition to diet, other strategies can help to increase good cholesterol levels. These are as follows:
* Quit smoking – this increase good cholesterol level.
* Start a regular exercise programme.
* Maintain a healthy weight.
* Drink alcohol in moderation – moderate alcohol use especially red wine, increases HDL cholesterol levels. Large quantities of alcohol have the opposite effect of moderate alcohol use and can cause damage to the muscles
– Increase intake of soluble fibre – soluble fibre (oatmeal, citrus fruits, beans) lowers LDL (bad) cholesterol.
– Use medications that help to lower bad cholesterol levels, (Fibrates, Nicotinic Acid, Statins).
Before using cholesterol lowering medications you have to consult your physician first as these medications have side-effects.
