In the body, cholesterol is a good and necessary substance if its levels are within normal ranges. But if the concentration of cholesterol increases in the blood, then it puts you in silent danger (the risk of a heart attack).
Cholesterol, It is found in every blood cell of the body and it has a very important function. Cholesterol helps in digesting foods, creating vitamin D and producing hormones.
Cholesterol is waxy and fat-like in appearance; normally, it is manufactured in the body, but we can also get it from foods. The liver is responsible for the creation of all the cholesterol that we need from the diet we eat.
There are two type of cholesterol:
- Low-density lipoproteins, bad cholesterol: LDL is responsible for delivering the cholesterol to the body.
- High-density lipoproteins and good cholesterol: HDL is responsible for removing cholesterol from the bloodstream.
Primary Functions of Cholesterol:
- It enable the body to make certain type of hormones.
- It also help in producing vitamin D
- In Intestine, It make digestive bile acids
- It also contribute in the structure of cell walls.
High Cholesterol
High cholesterol has significant risk factors for heart disease (coronary heart disease) and it can also cause heart attacks and artery disease. If the cholesterol level is too high, then deposits occur in your arteries. The fatty deposits on the walls of the blood vessels can narrow and harden the blood vessels. Narrow blood vessels transport less oxygen-rich blood and also decrease the blood supply. If the oxygen can’t reach the heart, then it cause heart attack, and of the blood cannot reach to the brain, it causes stroke.
Being overweight and inactive also increases the level of Cholesterol. Smoking also increase high cholesterol because it reduces the level of high-density lipoproteins.
To manage the levels of cholesterol, Reduce the intake diet foods that contain fats and do some more exercise. To maintain proper level and to reduce level of cholesterol, limit the food which contain:
Cholesterol: cheese, meat and animal foods
Saturated fat: baked food, fried food, milk products, chocolate, and processed foods.
Trans fats are found in processed foods and also in fried foods.
Foods that helps in decreasing cholesterol levels:
- Oats
- Beans
- Eggplant
- Nuts
- Vegetables oils
- Fruits
- Fatty fish
- Food rich in fibre
Take foods that are rich in omega-3 fatty acids.
Cholesterol Levels:
| Type of Cholesterol | Desirable Levels |
|---|---|
| Total Cholesterol | Less than 200 mg/dL |
| LDL (Bad) Cholesterol | Less than 100 mg/dL |
| HDL (Good) Cholesterol | 40 mg/dL or higher |
| Triglycerides | Less than 150 mg/dL |
In adults,
Total Cholesterol Level : Less than 200 milligrams per deciliter (mg/dL) are considered healthy.
Low density lipoprotein (LDL) Level: Should be less than 100 milligrams per deciliter (mg/dL).
High density lipoprotein (HDL) Level: Should be more than 60 milligrams per deciliter (mg/dL).
Triglycerides: Should be less than 150 milligrams per deciliter (mg/dL).
Preventing High Cholesterol
The changes that reduce the risk of coronary heart disease and heart attack and maintain the proper level of cholesterol.
- Eat a Healthy or Balanced Diet: Eat food that is rich in vitamins and minerals.
- Regular Exercise: Working out in Gym, walking, swimming and cycling
- Avoid Smoking: If you smoke, please avoid it.
- Gain Healthy Weight: Weight has to be maintained properly.
In summary
Maintaining heart health requires knowing the difference between good and bad cholesterol and managing cholesterol levels. A balanced diet, frequent exercise, routine check-ups, and lifestyle changes can all help lower the risk of heart disease and enhance general health. It is always advised to speak with a healthcare provider for specific guidance and treatment alternatives.
To ensure that your heart is healthy, keep yourself educated and manage your cholesterol!
Get in Touch