WHAT IS
CHOLESTEROL? : Everything you need to know!
Cholesterol
is a sterol of importance in the body. The name cholesterol is derived from a Greek
word meaning “solid bile.”
About 1
gm/day Cholesterol is synthesized in the body. All tissues synthesize
cholesterol largely it is synthesized in liver. Other tissues that produce
cholesterol are adrenal glands, skin and intestines. Adult brain cannot synthesize cholesterol but
the brain of a new born baby can. However cholesterol is present in large
amounts in the adult brain.
Cholesterol
in skin is associated with synthesis of vitamin D by UV light and in adrenal
glands and gonads it is required for the production of steroid hormones. It is also present in blood and bile
(secreted by the gall bladder). Normal serum cholesterol level in adults is 150-240mg /100ml.
At birth serum cholesterol levels are low and
it increase with age. However it has been found that serum cholesterol levels
decrease again after about 50 years of age. Sex and race have little effect on
cholesterol levels and in case of women the level of cholesterol is increased
just before and decreased during menstruation.
WHAT IS LDL (Bad) AND HDL (good)
CHOLESTEROL?
Cholesterol
from diet is digested and absorbed from intestines along with other fats it is
transported via transport proteins called lipoproteins- chylomicrons and very low
density lipoproteins (VLDL), low density lipoproteins (LDL) and high density
lipoproteins (HDL).
LDL carries
70% of total cholesterol and carries it to the various tissues and cells in the
body.
HDL cholesterol on the other hand transports cholesterol from cells to
the liver for degradation, performing a scavenging
action. Thus, LDL cholesterol is the
bad cholesterol and HDL cholesterol is the good cholesterol.
HOW DOES CHOLESTEROL AFFECT US?
Cholesterol
synthesized in the body is enough to perform required function. Cholesterol
through diet is basically found in animal sources and should not exceed 300gm/day.
Decrease in
serum cholesterol level below normal is called hypocholesterolemia and is seen in pernicious anemia, hemolytic
jaundice, malabsorptive syndrome, wasting diseases and acute infections.
Increase in serum cholesterol level above normal is called hypercholesterolemia and is seen in case of jaundice, liver
disorder and diabetes.
High
cholesterol i.e. hypercholesterolemia is a risk factor for coronary heart diseases (CHD). Coronary heart diseases occur as a
result of decreased blood flow to the heart and the main cause is
atherosclerosis of the most inner layers of the arteries supplying the blood to
the heart. It can be fatal leading to heart attacks. This atherosclerosis
occurs due to high cholesterol in the blood especially LDL and VLDL
cholesterol. High HDL cholesterol does
not pose any threat instead it has shown positive effects and helps lower the
LDL cholesterol.
HOW TO MANAGE YOUR CHOLESTEROL
LEVELS?
The main
reason for increase in incidences of hypercholesterolemia and heart problems is
the high risk lifestyle of the present times. Obesity, lack of exercise and
sedentary lifestyle, smoking and alcohol, high blood pressures and diabetes are
all interconnected with hypercholesterolemia.
Diet plays a
very important part especially the type and amount of fat .Large amounts of fat
in diet (especially saturated fat)
increases level of cholesterol by increasing its synthesis in the body. Sources of saturated fat include butter,
ghee, vanaspati, dalda, beef, cheese, margarine hydrogenated fat and coconut
oil. Replacing saturated fat with oils has been found to prevent rise in
cholesterol levels and also lowers cholesterol in people with high levels.
Large amounts of carbohydrates in diet
especially simple sugar and sugar products, refined flours, baked products etc.
also raises serum cholesterol levels. Complex carbohydrates like dietary fiber reduce cholesterol levels
by eliminating it through feces. Soluble
fiber found in fruits, oats vegetables, whole grains, beans are recommended.
Certain B-complex vitamins like vitamin B3
(nicotinic acid) and vitamin B 6 (pyridoxine) in large doses have
been found to lower cholesterol. Found largely in fruits, vegetables, meat
poultry, wholes grains lentils, organ meats, eggs and milk.
Eggs are rich sources of cholesterol but
eliminating it from the diet is not a wise step because eggs are also the
source of high biological value protein. In addition it also contains omega 3
fatty acids and lecithin which help lower risk of hyperlipidimia and heart
disease. Therefore discretion while eliminating foods is important.
Omega 3 fatty acids help protects from harmful
effects of hypercholesterolemia and heart disease by increasing the levels of
HDL cholesterol (good cholesterol). Due to it antioxidant and anti-inflammatory
properties it prevent oxidation thereby delaying progression of
atherosclerosis. Further it controls blood
pressure and blood glucose levels which indirectly affect cholesterol levels in
the blood. Sources of omega 3- flax seeds, olive oil, fishes, organ meats, walnuts, almonds, peanuts, egg s etc.
Soy proteins contain phytoestrogens which offer
protection against atherosclerosis and heart diseases. It also lowers
cholesterol levels. A daily intake of 25gms
of soy proteins is recommended for cholesterol lowering effects.
Lastly, exercise
of any form for one hour at least three days a week brings about a positive change in diabetes,
obesity, blood pressure, and hypercholesterolemia. To sum it up , remember -
“For a good heart
Exercise, be it a start
Say no to cheese and
tarts
Fruits and veggies are
for the smart”
TO HEALTHY LIVING!!
