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UNDERSTANDING CHOLESTEROL
HOW IT CAN BE YOUR BEST FRIEND
AND WORST ENEMY AT THE SAME TIME.

WHAT IS CHOLESTEROL?
Cholesterol is a soft waxy substance that is produced in the liver for normal body functions. It helps in the production of hormones, bile acid and vitamin D. It also plays a critical role in keeping your cell membranes functioning properly.

It is found in all parts of the body, including the liver, the heart, the nervous system, the intestines, the skin and muscles. It is transported through the blood so all body systems can use it.
Cholesterol can also be obtained by consuming animal products in your diet.

There are two types of lipids (cholesterol)
CHOLESTEROL YOUR FRIEND
HIGH DENSITY LIPOPROTEIN (HDL)
is known as "good" cholesterol because it carries the bad cholesterol out of your blood and keeps it from building up in your arteries.
The Higher the number the better.
ABOVE 60 mg/dl IS BEST
CHOLESTEROL YOUR ENEMY
LOW DENSITY LIPOPROTEIN (LDL)
is often called the "bad" cholesterol
because it can clog the arteries that carry blood to your heart.
For LDL, lower numbers are better.
LESS THAN 100mg/dl IS BEST
130-159 mg/dl is borderine high
160-189 mg/dl is high
190 mg/dl and above is very high
The HDL + LDL + Triglycerides + Lp(a) cholesterol, make up your total cholesterol count.

Triglyceride is a form of fat made in the body. People with high triglycerides often have a high total cholesterol level, including a high LDL (bad) level and a low HDL (good) level.

Lp(a) is a genetic variation of LDL (bad) cholesterol. A high level of Lp(a) is a significant risk factor for the premature development of fatty deposits in arteries.
BEST FOODS TO LOWER CHOLESTEROL & HELP
PROTECT YOUR HEART
5- 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 %. (1.5 cups of cooked oatmeal)

Walnuts & almonds can significantly reduce blood cholesterol. Rich in polyunsaturated fatty acids, they also help keep blood vessels healthy and elastic. (10 pcs total / day)
Omega-3 fatty acids help lower triglycerides, blood pressure and the risk of blood clots. In people who have already had heart attacks, fish oil — or omega-3 fatty acids — significantly reduces the risk of sudden death. Other Omega 3- fatty acids include flaxseed, walnuts, canola oil and soy-bean oil. Keep this intake to at least two servings of fish a week by baking or grilling it.

Plant sterols can help reduce LDL cholesterol by as much as 10 %. The amount of daily plant sterols needed for results is at least 2 grams/ day. The following foods are rich in plant sterols per 100 gms of food.
Almonds - 120mg
Peanuts - 220mg
Wheat germ oil - 559mg
Corn oil - 970mg 		Avocado - 80mg
Soya beans - 160mg
Sunflower seeds - 530mg
Sesame seeds - 710mg 		Walnuts - 70mg
Olive Oil - 220mg
What Are Trans Fats?
Trans Fats aka., Partially hydrogenated oils, are created in an industrial process, because they're easy to use and inexpensive to produce. Trans fats give foods a desirable taste and texture. Many restaurants and fast-food outlets use trans fats to deep-fry foods because oils with trans fats can be used repeatedly in commercial fryers.

Trans fats are found in French fries and doughnuts, and baked goods including pastries, pie crusts, biscuits, pizza dough, cookies, crackers, and stick margarines and shortenings.

It is recomended you eat no more than 1 % of your calories from trans fats, which is approximately 20 calories per day only.

Always check food labels for these bad fats and select those items which instead have monounsaturated or polyunsaturated fats.
FOODS HIGH IN CHOLESTEROL THAT MUST BE AVOIDED
Eggs with bacon or sausage, butter on toast, hamburgers,
fried chicken or shrimp, mutton
curry, foods prepared in coconut gravy, fried samosas or mutton kebabs and any organ meats.
Cheese, cream,
desserts such as halwas, whole- milkshakes.
Onion rings, french fries, poori's, parathas, prepared foods,
packaged foods.
Desserts, creamy
or syrupy, baked cakes, pies, pastries and cookies that are high in trans fats. Indian desserts such as jalebi's,
gulab jamuns, rabdi and kulfi.

1.

 Thin people don't need to worry about their cholesterol levels All body-types can have high cholesterol, but overweight people are more likely than thin people to have high levels. Just because you are thin doesnt mean you can eat fatty foods and still keep your heart healthy. Bottomline, have your cholesterol checked regularly.
2.
 High cholesterol is a man's problem, not a woman's. Estrogen protects premenopausal women from high LDL (bad) levels of cholesterol. But as they age, postmenopausal women may find that even a heart- healthy diet and regular physical activity aren't enough to keep their cholesterol from rising. Women are at greater risk of dying from a heart attack than men after age 65.
3.
 My Cholesterol levels are dependant on what I eat, and how much I exercise. While that is true, some LDL (bad) cholesterol is manufactured naturally by the liver. If the liver produces more cholesterol than the intestines absorb, there will be excess cholesterol in the blood, regardless of diet and physical activity. Medication may then be needed to control your cholesterol levels. So have your cholesterol tested and work with your doctor on improving them.
4.
 I use margarine instead of butter, so my cholesterol levels should be lower. Both margarine and butter are high in fat, so use both in moderation. Check the margarine label to ensure it has 0 g of trans fat.
Switching from butter to soft margarine — is a good step, but may not be enough to reduce your cholesterol to healthy levels.
5.
 Fat-free foods are cholesterol free foods. “Low-cholesterol” or “No cholesterol” foods may contain high levels of saturated fat and/or trans fat — both of which contribute to high blood cholesterol. Look for the amount of saturated fat, trans fat, cholesterol and total calories per serving of the food you are eating.
Q: How much can diet lower
      LDL?

Diet plays a critical role in helping
lower cholesterol levels. Usually
most people can achieve a 5 to 10 % decrease in LDL level with diet. If you can maintain the diet over a period of time, that's very good. Also, if you're taking statins and you're not following a diet, you could partially undo the effects of statins.

Know what your total cholesterol and LDL and HDL are, and be aware of what your overall risk is, due to family history, smoking, blood pressure and diabetes, as this determines where your LDL should be and what treatment you might need.
Our 4 Basic Steps To Lowering
High Cholesterol Levels:
  		• Restrict your fat intake to 25-35% of total daily calories. Eg. Polyunsaturated fat - 10% or less
    Monounsaturated fat- 20% or less
    Saturated fats 7% or less
  		• Consume less than 200 mg of dietary cholesterol a day.
  		• Consume good amounts of high fiber fruits, vegetables and whole grains.
  		• Exercise 30-40 minutes each day
    minimum.
    IN CONCLUSION:
    The first step for a heart-healthy diet is to reduce your intake of bad fats — namely saturated and trans fats. By choosing foods low in saturated fats, trans fats, and cholesterol, you will not only lose weight but also control your holesterol levels.

    Eating a combination of cholesterol-lowering foods increases the benefit. But dietary changes alone are not always succesful. If your cholesterol is still high after you've improved your diet and increased your physical activity, your doctor may very well suggest adding cholesterollowering medications to your daily plan.

    Ideally, total cholesterol should be less than 200 milligrams per deciliter (mg/dl), because that level carries the lowest risk of heart disease. As the level rises above 200 mg/dl, the risk for heart disease increases.

    High cholesterol levels usually begin in childhood. Children who have a familial history of heart disease, diabetes and high cholesterol, are at greater risk and must be raised on a sensible diet of high fiber, plenty of fruits and vegetables, low cholesterol, and an active lifestyle.

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