Good Cholesterol vs Bad Cholesterol
Do you know what does our body need to make hormones, vitamin D and substances that help digest foods? Our body makes all these with the help of cholesterol. Let’s Understand about the crucial role of ‘Good Cholesterol Vs Bad Cholesterol ‘ in this article.
Cholesterol is a waxy substance that’s found in all of our cells and has several useful functions, including helping to build our body’s cells. It’s carried through the bloodstream attached to proteins called lipoproteins. Our body needs some cholesterol to perform essential functions. However, when we consume too much cholesterol, the cholesterol can climb to an unhealthy level. The culprit of unhealthy cholesterol levels is usually LDL, or low-density lipoprotein.
Low-density lipoprotein cholesterol Vs High-density lipoprotein cholesterol
- Low-Density Lipoprotein Cholesterol — This is often referred to as “bad” cholesterol. Low-density lipoprotein (LDL) builds up within the walls of blood vessels and narrow the passageways. Higher levels of LDL leads to formation of clot that gets stuck in the narrowed space, causing a heart attack or stroke.
- High-Density Lipoprotein Cholesterol- This is often referred to as “good” cholesterol. It picks up excess cholesterol in the blood and takes it back to the liver where it’s broken down and removed from our body.
HDL cholesterol helps our body to get rid of excess cholesterol so it’s less likely to end up in the arteries. Whereas, LDL is called “bad cholesterol” because it takes cholesterol to the arteries, where it gets collected in the artery walls. Henceforth, too much cholesterol in the arteries leads to the buildup of plaque known as atherosclerosis, which is the buildup of cholesterol plaque in the walls of arteries, causing obstruction of blood flow resulting in heart attack, stroke and blood clot.
Foods to Increase HDL Cholesterol Levels (Foods to Include)
- Whole Grains — Foods containing whole grains are good source of fibre and contain many other nutrients. Whole grains like barley (also known as jau), millet (bajra), quinoa and brown rice are high in soluble dietary fibres and other compounds that help lower LDL levels and increase HDL levels.
- High Fibre Foods- Fibre is not only good for the digestive system, but also great for heart health. Fruits rich in dietary fibres such as bananas, berries, apples, guavas and pears are beneficial in lowering bad cholesterol which in turn will help reducing the risk of developing Cardiovascular diseases .
- Fatty Fish- Consuming fatty fish such as indian oil sardine (mathi), ilish (hilsa) and indian river shad (suhiya or chaila) can significantly increase the HDL levels in our body. They are also one of the best sources of omega-3 fatty acids, which are great for heart health and can reduce blood pressure.
- Seeds- Seeds such as chia seeds and flaxseeds are good source of omega-3 fatty acids which increases the HDL level and they have many health benefits such as maintaining cardiovascular health, blood sugar levels and they are great for digestion.
- Nuts- They are considered heart-healthy foods. Nuts such as walnuts, almonds are high in omega-3 fatty acids and increase the HDL levels in our body. Additionally, almonds can be added to the diet as almond flour, a more nutritious substitute for refined flour.
Foods Containing Low-density lipoprotein cholesterol -( Foods to Avoid)
- Unprocessed Meats- Consumption of any fatty meat, red or white such as beef, pork, chicken, turkey, lamb contributes to elevated LDL cholesterol levels, adding unnecessary cholesterol to your diet.
- Processed Meats — The process of curing and preserving meat products such as bacon, sausages, hot dogs includes ingredients that increase cardiovascular disease risk.
- Processed Full-Fat Dairy Products — Full-fat dairy products such as ice cream, processed cheese, butter are high cholesterol that contribute to elevated LDL levels when consumed in excess. However, it’s important to note that not all full-fat dairy is bad for you. Instead of eliminating all dairy products to manage your cholesterol, try enjoying them in moderation and avoiding those that contribute to poor health.
- High Saturated Foods — High saturated foods such as cookies, cakes, pastries, potato chips are highly processed and imbued with excess salt or sugar, which tends to boost your LDL levels.
- Deep-Fried Foods- Deep-fried foods such as fried chicken and fish, onion rings, french fries, foods fried in coconut, palm and other tropical oils have higher saturated fat, sodium and sugar content.
Tips to Reduce the Intake of Cholesterol
- Reduce Excess Body Fat — Being overweight contributes to raised LDL levels.
- Manage Blood Sugar Levels — As high blood sugars are linked to an increased risk of atherosclerosis (‘hardening of the arteries’), heart attacks and strokes.
- Exercise Regularly- Exercise increases HDL levels while reducing LDL levels in the body. (for example, do at least 30 minutes of brisk walking daily).
- Avoid Binge Drinking- Stop alcohol consumption or reduce your alcohol intake to no more than one or 2 drinks a day.
- Do not Smoke- Smoking increases the ability of LDL cholesterol to get into artery cells and cause damage.
Cholesterol helps with various bodily functions, including cell building and repair, bile production, and hormone production. Furthermore, If the levels of LDL are high and HDL cholesterol levels are low, the probable focus should be on lowering the LDL cholesterol levels. In addition to dietary management medications known as statins are the most common treatment for high LDL cholesterol. Henceforth, If cholesterol levels are high, the person has an increased risk of developing cardiovascular disease.
References:
https://www.nhlbi.nih.gov/health/blood-cholesterol
https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388
https://www.healthline.com/health/hdl-vs-ldl-cholesterol
https://www.healthline.com/health/high-cholesterol/foods-to-increase-hd
