As you listen the word ‘Cholesterol’ your mind paints the picture of heart diseases. It is one of the most misunderstood words. However, to some extent it contributes to coronary disease but not solely responsible for it. In pursuit of modern lifestyle there are many more contributing factors, which are the cause of increased heart problems. As per a recent research, inflammation in arteries is the main cause for heart diseases, this we will discuss sometime later…
Types of Cholesterol:
When we look at lipid profile cholesterol is mainly of three categories;
- HDL – High-density lipoprotein,
- LDL – Low density lipoprotein and
- VLDL – Very low-density lipoprotein
These are waxy substance present in cells and synthesized in liver. The essential fact to know about cholesterol is that it is needed for our body to synthesize hormones, vitamin D and other substances that helps in digestion. So, cholesterol is not at all a villain. It is synchronized in proportion to with dietary sources of cholesterol in your food, it is processed in liver. What one needs is to keep a control on intake of those food items which add up to LDL and VLDL. Thus it is always advised to increase the items which are source of HDL this create an internal balance automatically.
Now when you know about various types you mind must be buzzing with questions? What is the ideal lipid profile? Which food items to eat? Modified lifestyle to follow? How to look for it? Here are some points which will help you to understand it better;
- Wise selection of fats: First thing to do to control lipid profile is wise selection. Trans-fat and some saturated fat increase bad cholesterol (LDL). So, reduce intake of red meat, margarine, hydrogenated vegetable oil. If you carefully read the label of packaged items. You will find that most of biscuits, chips, and packaged delicacies uses them, so choice is yours now. On other hand “Good Fat (HDL)” sources are desi cow ghee, all nuts, seeds, filtered or kachhi ghani oils.
- Fibre: Fibre is mainly of two types – Soluble fibre & Insoluble fibre. Both type of fibre acts as a broom to clean the gut and washes out all bad deposits, harmful residue from our gut. For this you don’t need to add something special in your diet. Simply include whole grains, millets, pulses, legumes, seasonal fruits and vegetables these all rich in fibre and fulfil the daily requirement of it. As a supplement you can take psyllium husk with water or curd but that is purely need based.
- Stay active: By staying active, I mean do 30 min daily exercise that is purely of your choice. A good exercise regime includes cardio, strength training, yoga and brisk walk rotated on a weekly basis. Also ensure that through the day you should not sit on a place for more than an hour at a stretch. Moving around for few minutes will help. Trust me it is not difficult at all. On a positive note, you will definitely feel good if you adopt these things.
- Omega 3- fatty acid: It is very helpful in managing good lipid profile. Supplements for Omega 3 fatty acid are also easily available and safe to consume. However, it is advised to take it after proper medical consultation. Walnut, salmon fish, flex seeds are some dietary sources which can be freely included for Omega 3 fatty acid.
- Strict NO to refined things: Exclude all refined food items from your kitchen. Simply so no refined flour, no refined sugar and no refined oils. That’s all…look for better alternate available in market.
It will be always better to have a good balanced diet in place. It is always better instead of popping those statin tablets. Adopt some lifestyle changes and see the difference and relish your life with a good lipid profile…