At a time when there is
an increased focus on physical wellbeing, especially with reference to the
heart, not a day goes by without you hearing about “good cholesterol”, “bad
cholesterol” or “triglycerides”, either in the newspapers, on TV, the radio and
the internet.
But
do you really know how these things affect you and what foods increase or
decrease their levels? In fact, these are important factors that influence your
risk of heart disease in addition to your age, body weight, exercise level and
lifestyle habits.
What is Cholesterol?
Cholesterol
is a soft, fat-like waxy substance found in your blood and in all your body
cells. And although it may surprise you – it is quite normal to have
cholesterol. In reality, it plays an important part in your health because it
is used to produce cell membranes and some hormones, and serves other functions
in your body as well. However, too much cholesterol in the blood poses a major
risk for heart disease, which can lead to heart attack and stroke.
It
is widely known that you get cholesterol from eating certain foods, but did you
know that cholesterol can be produced by your own body
Actually,
your liver and other cells in your body make about 75 percent of blood
cholesterol. The other 25 percent comes from the food you eat e.g. butter,
ghee, eggs, meats and dairy products).
LDL and HDL cholesterol and the difference between the two
LDL
is known as “bad” cholesterol while HDL is known as “good” cholesterol.
Basically, these are the two types of fats that along with triglycerides make
up your total cholesterol count and can be determined through a blood test.
1. How does LDL cholesterol affect your body
High
levels of LDL cholesterol can slowly build up in the inner walls of the
arteries that feed your heart and brain. Together with other substances, it can
form plaque, a thick hard deposit that can narrow the arteries and make them
less flexible – resulting in a condition called atherosclerosis. And if a clot
forms and blocks a narrowed artery, this can lead to a heart attack or stroke.
Our
advice: Keep it low. Try to consume less than 160 mg/dl by following a healthy
diet low in saturated fats and cholesterol, mainly found in animal products
such as butter, fatty meat, milk and dairy products.
2. Why is HDL cholesterol good for you?
HDL
cholesterol is called "good” cholesterol because it prevents atherosclerosis
by removing cholesterol from the artery walls and disposing them through your
liver. It is good to know that even if your total cholesterol level is a bit
over the limit, a high HDL count can protect your heart from atherosclerosis
and heart disease.
Our
Advice: Try to always keep it high: 40mg/dl or higher for men and 50 mg/dl or
higher for women. And that’s mainly through maintaining a healthy diet and
lifestyle (exercising regularly, maintaining a healthy weight and avoiding
smoking).
Good to know:The hormone estrogen increases a person's HDL
cholesterol, which explains why women generally have higher HDL levels than men
do, and are therefore protected against heart disease before menopause.
3. What are Triglycerides?
Triglycerides
are a form of fat made in the body. High levels of triglycerides can be due to
being overweight (especially around the waist), physically inactive, smoking
and following a high-fat, high-carb (especially high in simple sugar) diet.
People with high triglycerides (more than 150 mg/dl) are more prone to having a
high LDL and a low HDL cholesterol level, thereby increasing their chances of
getting heart disease.
Our
Advice: Follow a healthy overall lifestyle, maintain a healthy weight and eat
healthily by following a low fat, high fiber diet.
So if you’re having high
cholesterol levels, are overweight or experiencing belly fat, the best remedy
is to change your lifestyle now. Quit smoking, maintain a healthy weight,
exercise regularly and eat healthy so you can protect your heart and protect
yourself!
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