Good and Bad Cholesterol
Whenever we hear a term 'cholesterol' we all get paniced and the first thing strikes our mind is heart disease. Well, high cholesterol is one of the reasons for heart attack, however cholesterol iin adequate amount is necessary for the body. In fact, cholesterol is a waxy substance that is used by our body to keep us healthy. Sometimes cholesterol is produced naturally and some amount is obtained from food that we eat. Cholesterol is a fat or lipid that flows through our body via bloodstream.
Functions of Cholesterol*
- Cholesterol makes up the bile acid that helps to digest the food in the intestine
- It acts as the outer layer or coating on the cells and tissues and helps to insulate the body.
- It is used to make certain hormones like estrogen and testosterone and vitamin D.
Good vs Bad Cholesterol
There are two types of cholesterol:
A) High Density Lipoproteins (HDL) Cholesterol
HDL is called as 'good cholesterol' because high level of HDL cholesterol protects against heart attacks. But low level of HDL increases the risk of heart diseases. It is believed that HDL carries the extra cholesterol from arteries, tissues and cells back to the liver where it get processed into bile and thus cholesterol get used up. Factors like good physical activity increases the HDL level while smoking and obesity reduces HDL cholesterol.
B) Low Density Lipoproteins (LDL) Cholesterol
LDL is opposite of HDL. Too much of LDL circulates in the blood and pile up in the inner wall of arteries and other tissues and forms the plaque. This causes blockage and leads to heart attack. Hence people call it as 'bad cholesterol'.Today high LDL is a serious problem as it is the major risk factor for cardiovascular diseases like stroke, heart attack and other heart diseases.
Diet And Cholesterol
It is true that cholesterol does not need to be consumed in the diet because liver synthesizes approximately 900 millgrams of cholesterol every day while our body needs an average of only 300 milligrams of cholesterol daily. It means our body already has three times more cholesterol. Now if we consume dietary cholesterol then our body adjust the amount it synthesizes. It means if dietary intake of cholesterol is high, liver synthesis is low and vice versa.
The main source of cholesterol in diet are animal products like chicken, eggs, fish and dairy products. High cholesterol levels can be lowered by eating foods like lean meats, fruits, vegetables, shell fish, fish, fat free dairy products. Bakery products and processed snacks contains high trans fat and saturated fats which increases the LDL and thus increases the risk of heart diseases. Hence avoid eating high saturated and trans fat food. According to researchers, omega-3 fatty acid prevent heart diseases, lower blood pressure and increases HDL cholesterol level (good cholesterol). Foods like soyabeans, flaxseeds, canola oil and fish(baked or broiled not fried fish) are rich in omega-3 fatty acids.
Weight Management
Regular exercise lower the LDL level and improve HDL level. It is recommended to indulge in moderate physical activity for atleast 30 minutes daily helps to prevent cardiovascular diseases and maintains the body weight. People who live sedantary life are tend to have high blood pressure, diabetes and heart diseases. Hence make your heart healthy with change in lifestyle and diet.
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