What Is High Cholesterol?
Dyslipidaemia or high cholesterol indicate the imbalance of fats (or lipids) in one’s blood system.
High cholesterol or dyslipidaemia, means that there is an imbalance of fats (or lipids), circulating in one’s blood stream. The body uses cholesterol (the fatty substance) to metabolize food and also make hormones.
The following three different measurements are used to determine one’s overall lipid health:
1. Low-Density Lipoprotein (bad cholesterol, LDL): The higher LDL, the more is the risk of cardiovascular disease. LDL obstructs the proper blood flow into the heart and other organs by building up plaque in arteries.
2. High-Density Lipoprotein (Good cholesterol, HDL): HDL brings back the cholesterol to the liver from other parts of the body, thus removing the harmful cholesterols from your body. The higher the HDL, the better it is for the heart.
3. Triglycerides – Also referred to as fat in the blood. This type of fat is usually found in eatable animal fats and vegetable oils. High levels of Triglycerides signify the increased risk of cardiovascular disease as it also contributes to building up of a plaque in one’s arteries
What Are The Symptoms Of High Cholesterol?
Usually, high cholesterol doesn’t have much of symptoms initially, except chest pain. However, it can lead to sudden heart attack or stroke, if it goes unnoticed.
What Are The Causes Of High Cholesterol?
- Eating fatty foods
- No physical exercise
- Age (after 20, it starts to rise).
- Family history
What Are The Things One Should Do To Manage High Cholesterol?
- Exercise regularly (3o minutes daily for 5 days a week) and keep your weight under control.
- Though fat people are more at risk of getting high cholesterol, it can also happen to thin people. Hence, get the regular check up done after the age of 40 years.
- Eat low salt, low-fat diet.
What Are The Things One Should Avoid To Manage High Cholesterol?
- Alcohol, smoking is a complete no-no for patients with high cholesterol.
- Do not have a sedentary life style.
What Are The Best Foods For High Cholesterol?
Different foods help lowering cholesterol in different ways. Some foods have soluble fibre that binds cholesterol in the digestive system and pushes them out of the body before they even enter the circulation.
Others give polyunsaturated fats, helpful in directly lowering LDL. Some have stanols and plant sterols that inhibit the body from absorbing cholesterol.
- Oats. Oats give you soluble fibre, which helps in improving the cholesterol. One bowl of oatmeal, with added banana and a few strawberries, is the best breakfast.
- Barley, other whole grains: They deliver soluble fibre, thus lowering risk of a heart disease.
- Beans. Beans (kidney beans, garbanzos, lentils and black eyed peas) are also rich in soluble fibre.
- Nuts: Two ounces of almonds, walnuts, peanuts etc. not only reduce LDL but also provide other nutrients which protect the heart in many ways.
- Vegetable oils. Use liquid vegetable oils such as sunflower, canola, and safflower instead of butter or pure ghee in cooking.
- Citrus fruits, apples, grapes and strawberries are rich in pectin, a type of soluble fibre which lowers LDL.
- Fish: To lower LDL, eat fish 2-3 times a week as it delivers omega 3 fats.
What Are The Worst Foods For High Cholesterol?
Here are the things you should avoid:
- Saturated fats: Red meat, whole-fat dairy products, eggs, vegetable oils, such as palm oil, coconut oil, and cocoa butter. Saturated fat can increase your levels of "bad" LDL cholesterol and at the same time lowers triglycerides and nudges up levels of "good" HDL cholesterol. Hence, saturated fats should be taken in moderate quantities.
- Trans fats: Pies, cakes, cookies, donuts, French fries, chips, Margarine, samosa, muffins, pan cakes, fried chicken and other fried items.
What Are The Medicines For High Cholesterol?
What Are The Tips To Manage High Cholesterol?