SURJIT SINGH FLORA
Maintaining healthy cholesterol levels not only helps protect against the risk of premature mortality, but also enhances vitality and overall well-being. It is common knowledge that cholesterol is not inherently harmful, as this waxy substance plays a crucial role in cell development and hormone production. Unfortunately, our modern lifestyle choices have led to an excessive accumulation of it in our bodies, thanks to our unhealthy eating habits and sedentary way of life. The presence of high cholesterol levels in the body can have severe consequences, potentially leading to heart disease, stroke, and high blood pressure. These risk factors can greatly impact our quality of life and even have fatal outcomes.
When following a high cholesterol diet for Indians, it is important to prioritize the consumption of a variety of fruits, vegetables, whole grains (such as brown rice and whole wheat), legumes (like lentils and chickpeas), nuts, seeds, and healthy fats (such as those from nuts, seeds, and avocados). Opt for nutritious sources of protein such as skinless poultry, fish, and low-fat dairy. It is advisable to reduce consumption of saturated and trans fats commonly found in fried foods, processed snacks, ghee, butter, and fatty cuts of meat. Minimize the intake of refined carbohydrates such as white rice and refined flour products. Reduce consumption of sweetened foods and drinks. Choose cooking methods such as steaming, baking, grilling, or stir-frying with minimal oil. Make sure to include cholesterol-lowering foods such as oats, garlic, fenugreek seeds, and green tea in your regular diet. It is important to be aware of portion sizes and strive for a well-rounded, diverse diet in order to effectively manage cholesterol levels.
Making adjustments to your diet by incorporating nutritious alternatives to high-fat and sugary foods is an important initial move towards improving your overall health and lowering your cholesterol levels. By making mindful choices in our diet, we can effectively manage our cholesterol levels. Opting for heart-healthy fats such as avocados, nuts, and olive oil, while avoiding processed foods and trans fats, is a great way to achieve this. In her latest Instagram post, nutritionist Bhakti Arora Kapoor discusses the contrasting effects of HDL (high-density lipoprotein) and LDL (low-density lipoprotein) on cholesterol levels. She provides valuable insights on how to enhance the beneficial aspects while minimizing the negative ones.
Flaxseeds
Flaxseeds are rich in alpha-linolenic acid, a crucial omega-3 fatty acid that has been proven to reduce LDL cholesterol and triglyceride levels. You have the option to incorporate flaxseeds into your breakfast cereal, sandwich, or yoghurt. If you have a penchant for baking, you can incorporate them into your cookies, muffins, and other baked goods.
Fish oil
Fish oil is a highly regarded source of omega-3 fatty acids. Consistently incorporating these healthy fats into your diet through fish such as mackerel, salmon, lake trout, sardines, and halibut can effectively reduce cholesterol levels and decrease the likelihood of cardiovascular disease.
Garlic
Garlic is rich in allicin, a sulfur compound that has been shown to effectively lower both total and LDL cholesterol levels.
Incorporate the habit of chewing a few cloves of garlic in the morning and at bedtime consistently. Raw garlic is more effective than cooked garlic. Additionally, incorporating them into your curries can enhance both the flavor and nutritional value.
Dark leafy greens
While all vegetables are great for your heart health, dark leafy greens offer exceptional benefits. Dark leafy greens like kale and spinach are rich in lutein and other carotenoids, which have been associated with a reduced risk of heart disease.
Legumes
Legumes contain a lot of fibre, minerals and protein. Replacing some refined grains and Replacing processed meats in your diet with legumes can help reduce the risk of heart disease. Indulge in dal-chawal, cheela, dosa or soup for a delightful legume experience.
Make sure that your diet contains healthy fats that are in line with the particular nutritional requirements that you have. Avocados, raw nuts and seeds, gently cooked or raw eggs, olive oil, coconut and coconut oil, organic raw dairy products (such as butter, cream, sour cream, and cheese), and organic grass-fed meats are some examples of foods that are considered to be organic and raw.
Reduce the amount of grains and sugars you consume, paying particular attention to avoiding sugars that are dangerous, such as high-fructose corn syrup. If your HDL/cholesterol ratio is irregular, it may be advantageous to reduce the amount of fruit you consume as well since fruit includes fructose.
After your cholesterol levels have improved, you may gradually and moderately return fruits into your diet without having a negative impact on your cholesterol levels while doing so.
You should include a sizeable amount of raw foods into your diet plans.
To improve circulation and blood flow throughout your body, it is important to maintain an optimal amount of physical activity by exercising regularly.
You should abstain from smoking and drinking an excessive amount of alcohol.
Reduce the amount of cortisol in your body by introducing prayer or meditation into your routine and reducing the amount of stresses in your life.
It is imperative that you not include any artificial trans fats in your diet.
Consume fats that are good for you, ideally raw, and that match to the nutritional type you have. This includes the following:
Coconut and coconut oil, olive oil, and olive oil Including but not limited to butter, milk, sour cream, cheese, and other organic raw dairy products such as The avocado, Nuts and seeds are raw. Eggs (either raw or mildly cooked with the yolks still intact), The meats are organic and grass-fed.
Food Routines:
The presence of saturated and trans fats in the diet is associated with an increase in blood cholesterol levels. Red meat, full-fat dairy, and processed snacks are some of the worst offenders.
2. Sedentary Lifestyle:
Cholesterol imbalances might be a result of a sedentary lifestyle. The “good” cholesterol that helps remove the “bad” cholesterol (low-density lipoprotein, or LDL) from the circulation is high-density lipoprotein (HDL), and regular exercise helps improve HDL levels.
Thirdly, heredity and family tree:
– Heredity: Having a close relative with high cholesterol might greatly raise one’s risk. A person’s genetic makeup may influence whether or not their body effectively removes excess LDL cholesterol.
Excess Fat:
Obesity and excess body fat are associated with increased levels of bad cholesterol (LDL) and decreased levels of good cholesterol (HDL). Keeping a healthy lipid profile requires careful weight control.
Gender and Age: Cholesterol levels are inversely proportional to age and gender. Another possible side effect of menopause for women is an elevation in LDL cholesterol.
Diabetes mellitus:
Insulin Resistance: It is common for people with diabetes to have lower HDL cholesterol levels and higher LDL cholesterol levels as a result of insulin resistance.
Cigarette Use:
Cigarette smoking reduces HDL cholesterol and destroys blood arteries. Atherosclerosis risk factors include a double-edged sword.
Section 8:
Health Issues: -Basic Medical Conditions: Hypothyroidism, renal illness, and liver ailments are a few underlying medical issues that might interfere with regular cholesterol metabolism.
Prescribed Drugs:
Corticosteroids and certain diuretics are among the drugs that might affect cholesterol levels. Before taking any medication, it is important to talk to your doctor about the risks and benefits.
Bad Practices: Though there may be some cardiac advantages to consuming alcohol in moderation, drinking too much might cause cholesterol levels to skyrocket.
It is highly recommended to adopt a well-balanced and nutritious diet while avoiding foods that contain high amounts of unhealthy fats and added sugars in order to effectively manage high cholesterol. In addition, engaging in consistent exercise and managing a balanced weight can also contribute to enhancing cholesterol levels.
(The writer is a veteran journalist and freelance writer based in Brampton.)