What is cholesterol?

Cholesterol s a wax like substance, produced by lever to protect nerves, makes cell tissues and for producing hormones. It is carried throughout our body through blood streams. The lever makes 80% of the cholesterol that our body need and the remaining we get from egg, meat, dairy products etc that we include in our diet. Too much of cholesterol will make health problems like heart diseases, stroke etc.

Types of cholesterol

1. LDL (Bad cholesterol): LDL means low-density lipoprotein, which circulates the blood and remains unused. Liver removes this extra product, but when the LDL deposits becomes higher than those which liver can handle, it builds up fatty deposits on the artery walls and make arteries narrow and hence block the artery and results in blood clotting. When the blood to heart is blocked, heart attack will occur and if artery to brain is blocked, which results in stroke.
2. HDL (Good Cholesterol): high-density lipoprotein, picks up the LDL from arteries and tissues and bring it back to liver, where it can be broken down.

Total cholesterol level

• Less than 200 mg/dL - Desirable.
• 200 to 239 mg/dL - Borderline High.
• 240 mg/dL and above - High

LDL cholesterol levels

• Below 100 mg/dL - Ideal for people at risk of heart disease
• 100 to 129 mg/dL - Near optimal/above optimal
• 130 to 159 mg/dL - Borderline high
• 160-189 mg/dL - High
• 190 mg/dL and above - Very high (Higher risk for heart disease)

HDL cholesterol levels

• Below 40 mg/dL (Men) / Below 50 mg/dL (Women), - Poor, Higher risk for heart disease.
• 50-59 mg/dL - Better
• 60 mg/dL and above - Best

Causes of cholesterol

High cholesterol may be due to variety of reasons like hereditary, diet, life style etc. Also the illness of kidney, lever etc also makes cholesterol level high. Genes influence how the body works with LDL and hence hereditary affect cholesterol. As age increases cholesterol level also increases. So age also is a factor for high cholesterol level and also varies in men and women. When we are active, LDL level decreases and HDL level increases. So those who are doing exercise, bad cholesterol level will be lower. Alcohol consumption also affects cholesterol level. Moderate drinking increases HDL level and is good to health. But by excessive consumption of alcohol, lever may get damaged and also LDL cholesterol level and BP will become high. Studies proved that mental stress also causes cholesterol.

How to control cholesterol

To lower blood cholesterol levels, replace the food that contain saturated fats with foods that contain polyunsaturated and mono-unsaturated fats in your diet. Limit the intake of food such as cakes, pastries, pies and biscuits. Foods low in refined carbohydrates and high in dietary fibre, particularly soluble fibre, can reduce the level of LDL cholesterol in the blood.

Food to Eat and do not Eat

1. Eat vegetables, beans, fruit, whole grains and nuts.
2. Eat fish and lean meat, meat trimmed of fat and chicken without skin.
3. Try to limit fatty meats, including sausages and delicatessen meat.
4. Choose low or reduced fat milk and yoghurt and Use margarine spreads instead of butter or dairy blends. Limit cheese and ice cream, snacks like potato crisps and corn crisps.
5. Black beans, dal, rajma and kala channa are high in dietary fibre, which helps lower cholesterol. Brown rice, 100% whole wheat bread, whole grain breakfast cereals, oatmeal and whole oat have a good source of Vitamins B and E, fibre, iron, magnesium and antioxidants.Barley is rich in dietary fibre that helps lower bad cholesterol.Soy is rich in protein and fibre. It is also low in saturated fats and has no cholesterol at all.
6. Almonds are a rich source of proteins, Vitamins B3 and E, calcium and monosaturated fats that decrease bad cholesterol.Walnuts contain Omega 3 fatty acids, Vitamins B and E, and fibre, which increase good cholesterol.Peanuts are rich in Vitamin E, protein, fibre, copper, calcium and monosaturated fats that are known to lower bad cholesterol.Cashews are high in monosaturated fats, copper and calcium, which help decrease bad cholesterol.
7. Honey contains antioxidants that help lower cholesterol.
8. When cooking foods bake, boil, grill, shallow fry (minimal oil), roast will take minimum or no oil and keep natural proteins in food.
9. Avoid fast foods and processed foods like pastry, cake, cookies etc.
10. Eat no more than 2 egg yolks (or whole eggs) per week.
11. Use cooking oils that are high in unsaturated fat like sunflower oil, olive oil, canola etc.

" We offer special Ayurvedic Health Care Packages for your requirements "

Related Links:

About Ayurveda »
Treatments in Ayurveda »
History of Yoga »
What is Yoga? »
Benefits of Yoga »