High Blood Cholesterol

After a certain age,  both men and women, concern about a certain problem, which most of the time turns fatal, this condition is the high cholesterol in blood.

                       Cholesterol is a soft waxy substance found among the lipids(fats) in the blood stream and all in the body cells. It is an important part of a healthy body because it is used to form cell membranes, some hormones and is needed for other functions, but a high level of cholesterol in the blood that is called the Hypercholesterolmia– a major risk for coronary heart disease turns in the  result of severe  Heart Attack.

       There are two types of cholesterol

           i)HDL  ii) LDL

i.   HDL  also called the high density lipoprotein is known as the good cholesterol because a high HDL level seems to protect against heart attack.Opposite is also true, a low HDL level(less than 40 mg/dl in men, less than 50mg/dl in women )indicates a greater risk. It tends to carry cholesterol away from the arteries and back to the liver where it is passed from the body.

ii. LDL that is the low density lipoprotein is the major cholesterol carrier in the blood. If too much LDL  circulates in the body, it can slowly build up in the walls of arteries feeding in the heart and brain. This condition is called Atherosclerosis.High level of LDL (160mg/dland above) reflects an increased risk of heart disease. It should be less than 100mg/dl, sometimes doctors may set the goal of  70mg/dl.As it is a bad  cholesterol, lower level of LDL reflects a lower risk of heart disease.

                   Triglyceride: It is a form of fat. High triglyceride often have a high cholesterol level-

         Triglyceride level fall into these categories-

   Normal-less than 150mg/dl

  Borderline-high 150-199mg/dl

  High- 200-499mg/dl

  Very high- 500 mg/dl

            Disease and conditions related to high cholesterol:-

 Arrhythmia- may lead to stroke or sudden death.

Congenital heart disease- heart defects  are common cause.

Heart attack- can cause permanent damage to the heart muscle or death.

Heart failure- inhibits the heart’s ability to pump.

High blood pressure- single most important risk factor for coronary heart disease.

Peripheral Artery Disease or PAD- commonly undiagnosed and can lead to stroke.

Obesity- major risk factor for coronary disease.

Stroke- nation’s third leading cause of death.

    Main therapy to reduce these :-

Change your lifestyle

Control your weight

Eat a heart healthy diet

Get regular physical activity

Avoid tobacco smoke

Limit alcohol

Consult a doctor and go for medication.

     The National Cholesterol Education Program recommends that saturated fat intake should be less than 7% of total food intake daily. That is, if you are following a 2000 calorie diet, you should not consume more than 14 grams of saturated fat each day.

                         A Sample Diet Chart

 Early Morning:

juice of 1 lemon mixed in a glass of warm water and 1 teaspoon of honey.

Breakfast:

whole grain cereal-1 serving

cup of skimmed milk-1

whole wheat bread-2

margarine-1 teaspoon

egg white-1

tea/coffee-1 cup with low amount of sugar

 Mid morning:

1-2 almond or pecans or cashew

sometimes sunflower seeds can be taken too to reduce the bad cholesterol.

Lunch:

Salad of raw vegetables such as (carrot, cabbage, cucumber, lettuce, tomato)-2 servings

lime juice-1 teaspoon

cooked vegs(less oil)-1 serving

whole grains(kidney beans/lentils)- 1 serving

meat(lean) / fish(not the oily ones)- 1-2

skim yogurt-2 servings

Mid Afternoon:

Fruit (any kind preferably orange, grapes, pears, melons, plums)-1

Dinner:

veg soup-2 servings

wheat roti/rice – 2/ 1 serving

whole grain vegetables- 1 serving

chicken – ( broiled or baked is preferred)-1-2 serving(depends)

Before Bed:

Dessert (fatless)  with minimum sugar- 1 serving

skimmed milk- 1 cup

This  is a sample chart, you can select food  from exchanges.

Notes to remember:-

All foods should be cooked in light cooking oil like olive oil or sunflower oil.

Eat skin nourishing foods that is leafy veg, which contain vitamins, minerals, high in antioxidant properties.

Avoid packaged, canned , or frozen foods and leftovers. Prepare fresh foods, which is good to maintain the HDL and LDL.

Spices like turmeric, coriander, cumin, black pepper are recommended to improve the digestion.

Foods to avoid are whole egg, organ meats like the liver, heart etc, sweet breads like donoughts and pastries, cookies, chips, oily crackers, shellfish, and all the foods high in saturated fats.

Always  check the contents of nutrition levels before taking food,, that will improve to keep the overall body fit…

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4 Comments

  1. Khushi

    Very good post. Thank you. I like the way you explained the whole concept of cholesterol first.

  2. Sarmila

    thanks, yes, i always try to understand the patients first what is the disease about, then i do the chart as needed

  3. Anonymous

    This is a very useful post. My husband was detected with high cholesteral and his HDL was very low. I liked your explanation of the concepts. The doctor said that exercise is the best way to raise HDL. Are there foods that help also?

  4. Sarmila

    yes, foods are important to maintain a low cholesterol in the blood, i have given a chart, if you need to get some advice you can email me anytime, i will be glad to help you as much i can.. thanks

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