How to keep your cholesterol healthy
THE word cholesterol sets off alarm bells in the minds of many, and creates anxiety about heart attacks and other associated health conditions. But nutritionist and dietician Jenelle Solomon says that while many people dread hearing about it, they must first understand that cholesterol in its healthy form is quite important for the normal and optimal functioning of the body.
“A lot of people think that cholesterol is bad, but cholesterol is in fact necessary. We simply can’t survive without cholesterol. However, what is important to note is that we have both good and bad cholesterol,” she said.
“High-density lipoprotein (HDL) — good cholesterol — is important because it helps with digestion. It is a major component of different acids in the body, it aids in digestion, it contributes to the production of hormones, and activates vitamin D which we absorb from the sun; and there are numerous other benefits,” she continued.
On the other hand, Solomon cautioned that cholesterol which is viscous or adhesive in nature can mimic parasitic behaviour, hugging and adhering to the walls of blood vessels or arteries since its consistency differs from that of blood and is not capable of being absorbed.
“Low-density lipoproteins (LDL) — bad cholesterol — can be very dangerous. When there is an increase in the intake of LDLs then you have to become concerned because the chances of heart disease also increase, and these foods usually encourage the build-up of excess body fat,” Solomon explained.
Having established the importance of raising your HDL intake while lowering consumption of LDLs, Solomon explains below how this can be achieved by simply making more conscious lifestyle and nutrition choices:
1. Stop consuming so much unsaturated fat
You may want to reconsider the pepper steak and other red meats that you plan to have this Christmas, because these contain very high levels of LDL and as such contribute to an increase in the cholesterol levels.
2. As much as you can, avoid/eliminate trans fat
You also want to cut back on all fried foods, so the fries, chicken and margarine-rich foods like popcorn and pizzas should go. Like saturated fats, these also build up the bad cholesterol, thereby contributing to a very unhealthy heart which increases the possibility of heart disease or heart attacks.
3. Have a high-fibre diet
Fibre helps to reduce absorption of bad cholesterol into the blood. A lot of fibre in the diet will see more fats being expelled from the body since fat molecules generally attach themselves to the fibre and leave the body when it does. So eat a lot of grains, oats, nuts, oatmeal, apples and beans, for example.
4. Increase omega-3 fatty acids in your diet
Omega-3 fatty acids are good for the heart. They reduce blood pressure in addition to increasing HDL cholesterol. Common sources of omega-3 are salmon and sardines. Other sources of omega-3 are seeds and nuts, so you can snack more on almonds, walnuts, ground flaxseed and soya beans.
5. Try to exercise and maintain a healthy body weight
Simply by exercising, you improve cholesterol because you are encouraging the breakdown of fat build-up. Solomon noted that it doesn’t have to be any grand exercise regimen — do jogging, skipping, walking for short distances and even playing games with the children.
Solomon advised that even in the absence of high cholesterol problems, you should aim for a similar diet, particularly those who are genetically predisposed.
She recommended that cholesterol patients should always keep cholesterol levels between the 100 to about 129 milligrams per decilitre range, which is close to normal cholesterol.
