Cholesterol is a waxy substance that is mostly found in the cells of the body.
Dr. Madhu Sharma, former senior dietitian, at PGIMER, Chandigarh, claims that endogenous production— “the term used to describe the body’s natural creation of healthy cholesterol—occurs during the metabolic process. It is partly produced by the body and is partly gained from foods. It is vital to remember that it must never cross a threshold, or else one can be vulnerable to cardiac illnesses.”
While explaining the sources from which the body gets cholesterol, Dr. Sharma added that “the only source of cholesterol is fats and not carbohydrates. If consumption of carbohydrates is higher than the permissible limit, triglyceride levels will go up rendering a person exceedingly unfit.”
Type of Cholesterol-
LDL is also known as Low-Density Lipoprotein. This is the ‘bad cholesterol’ that everyone must be aware of. Higher the levels of LDL, higher the risks of having cardiovascular diseases.
When there is an unnecessary accumulation of fats on the walls of arteries, the risk of having a stroke increases highly. This build-up of fats is referred to as “plaque”. This process of accumulation is very slow, and one must keep monitoring it for otherwise, it could lead to blockage and eventually cause a heart attack.
HDL is commonly referred to as High-Density Lipoprotein. This is the ‘good cholesterol’ for it absorbs the unnecessary fat in the blood and carries it to the liver. The higher the levels of HDL, the lower the risks of falling prey to heart diseases. “It is highly effective in preventing the heart from degeneration and in the proper functioning of the gall bladder as well as the liver. Cholesterol is crucial in regulating the metabolism of the body,” added Dr. Sharma.
Prevention–
- People who are at risk: Genes have a major role to play. Dr Sharma said, “Certain people, specifically those who have a history of high cholesterol must be extra cautious with their diet and lifestyle.” Having the right kinds of food at an appropriate time is the most important. Numerous studies have shown that some heart conditions and obesity are inherited traits. Therefore, such patients must exercise caution.
- Watch your diet: Including foods that are rich in good fats like desi ghee, and olive oil. Fish is a lean protein and an excellent source of unsaturated fats. Having omega-3-rich foods can improve good cholesterol levels and one can provide that to the body by consuming nuts as well as seeds.
Egg yolk is saturated with good fats and can be ingested in any form. Having a boiled egg, in the form of an omelette or even fried (in the right way), can cure good cholesterol-related deficiencies.
- Cooking the right food in the right way: When it comes to cooking, Dr. Madhu Sharma busted quite a few myths regarding “healthy foods”. According to her, baking and air-frying both can be faulty ways of cooking for the ingredients are cooked at very high temperatures. The moment this happens, “Good fats get converted into trans fats, thus, hampering the good cholesterol levels.
- Have correct combinations: While suggesting how to have 2 types of oil in a single meal, Dr. Sharma said, “Having 2 types of oils at the same time is not a bad option. For instance, using desi ghee to make lentil soup and using mustard oil to cook vegetables is a good way of including the 2 oils in the diet.
Nevertheless, owing to the pungent smell of mustard oil, people usually cook it for too long before tempering the ingredients. Now that must be avoided because it will oxidise bringing the nutritional value next to nothing. “
- Heating oil the right way: The smoking point of an oil refers to the point of temperature at which oil starts to burn, and produce smoke. Once it reached the smoking point, fatty acids break down and subsequently oxidize. This transforms the good fat in the oil into bad fats.”
“Cooking oils at high temperatures can be harmful. Refined oils have a high smoking point; therefore, it is used more often for deep frying. Nevertheless, once it is heated beyond a point, the chemical structure is altered permanently”, making it unfit for re-use.
- Exercising: Burning fats is equally important. Not having enough fat to avoid exercising can be detrimental to the health of a person. A balance must be maintained. Having a good hearty meal with butter, desi ghee, and oil is a good idea, but it must be done in the right way and not happen occasionally.
