The body needs cholesterol for digesting dietary fats, making hormones, building cell walls, and other important processes. The bloodstream carries cholesterol in particles called lipoproteins that are like blood-borne cargo trucks delivering cholesterol to various body tissues to be used, stored or excreted. But too much of this circulating cholesterol can injure arteries, especially the coronary ones that supply the heart. This leads to accumulation of cholesterol-laden "plaque" in vessel linings, a condition called atherosclerosis. Coronary heart diseases and strokes.are conditions caused by atherosclerosis (hardening and narrowing) of the coronary arteries, arteries that supply blood and oxygen to the heart muscle.
Coronary arthrosclerosis is typically silent; people can have coronary atherosclerosis for years to decades without any symptoms or signs of heart disease. Symptoms and signs of coronary heart disease develop when the diseased arteries become critically narrow or completely blocked so that they can no longer deliver adequate blood and oxygen to the heart muscle. Obesity, high blood cholesterol, high blood pressure, cigarette smoking, and diabetes mellitus can accelerate the arthrosclerosis process, and increase the risks of developing coronary heart disease.
How does cholesterol cause heart disease?
Who should undergo standard lipid profile testing?
It is recommended that every adult over 20 should have lipid panel tests (total cholesterol, LDL cholesterol, HDL cholesterol, and triglyceride levels) every 5 years if LDL cholesterol is less than 130, and every 1-3 years if LDL cholesterol is borderline (between 130 and 160). This is particularly important for those with a family history of coronary artery disease. Once these cholesterol figures are known, the chance of developing heart disease can be determined in combination with the other risk factors that play a role in its development.
High cholesterol may run in families. Know your family history and discuss it with your doctor.
Polyunsaturated, Monounsaturated and Saturated fats
Some kinds of fats are better than others. Polyunsaturated and monounsaturated fats are better than saturated fats. Monounsaturated fats are found in olive oil, canola oil, and avocados. Polyunsaturated fats are found in fish and some vegetable oils.
Saturated fat raises your blood cholesterol because it makes it hard for the body to dear the cholesterol away. Saturated fat is found in different amounts in almost all foods. Butter, some oils, meat, and poultry fat contain a lot of saturated fat.
Fish Oil and Omega-3-Fatty Acids
What are the benefits of omega-3-fatty acids? Scientific evidence is mounting that fish oil (predominantly omega-3-fatty acids) can reduce the risk of sudden cardiac death. Some scientists also believe that omega-3 fatty acids can improve one's blood lipid (cholesterol and triglyceride) levels and decrease the risk of coronary heart disease. To help the heart, the American Heart Association recommends that people eat at least two servings of fish a week, particularly fish containing omega-3 fat, which has been shown to boost levels of high-density lipoprotein -- the "good" cholesterol -- and may help lower triglycerides, a blood fat.
Plant sterols, Viscious fibers, Soybeans, Whole wheat cereals and Walnuts
Certain plant sterols and fibers seem to have a lipid-lowering properties by inhibiting cholesterol absorption, and lowering C-reactive protein ( another risk factor for heart attacks).
Soy proteins reduce hepatic cholesterol synthesis and may increase biliary uptake of cholesterol.
Viscious fibers as psyllium, increases bile acid loses of bound cholesterol and can reduce LDL cholesterol.
Walnuts, walnuts oil were prime source of alpha-linolenic acid (ALA). Improvement in vascular function- blood flow- was found to occur after eating a plant-based diet rich in ALA. Also omega-3 fatty acid found in plants like walnuts is as beneficial to the heart as eating fatty, cold-water fish, such as mackerel, salamon and herring.
Almonds, can lower LDL cholesterol levels because they contain a plant sterol-rich oil and high in monounsaturated fat.
Margarines enriched with plant sterols are effective at lowering LDL cholesterol levels. The heart association recommends eating tofu and other plant-based sources of omega-3, such as walnuts, soybeanes, flaxseeds, and other oils. But it says more studies are needed to show a cause-and-effect relationship between ALA and heart disease.
What do we recommend to eat?
- Fruits, fresh leafy vegetables,
- Nuts (walnuts, almonds)
- Seeds (peas, beans)
- whole grains, bread and other products made from whole grain wheat to be eaten daily.
- The fiber in these foods helps lower cholesterol.
- Fish (fresh or frozen fish and canned fish packed in water)
- Lean poultry skinless((Remove the skin before you cook chicken or turkey).
- Lean cuts of red meat
- Eat lean chicken, turkey, and fish instead of red meat .Meats, poultry and fish should be broiled (pan or oven) or baked on a rack.
- Use sunflower, safflower, soybean, canola, corn, sesame seeds or olive oil.
- Margarine made with monounsaturated fats.
- Salad dressings made with monounsaturated fats
- Non-fat dairy products (drink skim milk.) Use low-fat yogurt or low-fat cottage cheese (farmer's, uncreamed cottage, mozzarella), instead of sour cream and powdered skim milk.
- Use egg whites rather than whole eggs (Egg yolks limit two to three per week).
- Deserts prepared with skim milk and egg white soufflés.
- Unbuttered popcorn
- Check food labels for fat and cholesterol content. The American Heart Association suggests that less than 30 percent of your day’s total calories should come from fat. Less than 10 percent of those total fat calories should come from saturated fat.
- You may use the following freely: vinegar, spices, herbs, nonfat bouillon, mustard, Worcestershire sauce, soy sauce, flavoring essence.
A good exercise program includes aerobic exercise. Aerobic exercise is any activity that keeps your heart rate up (such as swimming, jogging, walking, and bicycling). You should get 20 to 30 minutes of aerobic exercise every other day.
If you haven't been exercising, start your new exercise program slowly. Make sure to stretch before and after you exercise.
In summary, to control your cholesterol level, eat healthy, exercise sensibly, and check your cholesterol yearly.
FOODS TO AVOID
- Pork, bacon, bacon drippings, lard and other pork products
- Fatty meats, marbled meats.
- Organ meats (kidneys, liver);
- Fatty fowl (duck, goose); skin and fat of turkey and chicken;
- Processed meats; luncheon meats (salami, bologna, sausage and deli meats).
- Fast-food hamburgers, frankfurters (they're loaded with fat).
- Shellfish (lobster, shrimp, crab, oysters) should be used sparingly.
- Canned fish packed in oil.
- Butter, trans-fats, saturated fats,solid margarine
- Oil (peanut, coconut oil and palm oil),
- Gravies.
- Processed snack foods, fried snack foods like potato chips, commercial baked goods
- Commercial salad dressings, cream sauces.
- Whole milk, high fat dairy whole-milk packaged goods, milk sherbets, cream; ice cream; whole milk puddings, yogurt, or cheeses; nondairy cream substitutes
- Egg yolks limit to three per week.
- Fruits: Coconuts.
- Commercial baked beans with sugar and/or pork.
- Chocolate; candies in general; jams, jellies, syrups Hydrogenated peanut butter.
- Sugared fruit juices and soft drinks; cocoa made with whole milk and or sugar.
- When using alcohol (1 oz. liquor, 5 oz. beer, or 21/2 oz. dry table wine per serving), one serving must be substituted for one bread or cereal serving (limit. two servings of alcohol per day).
- Remember that even nonlimited foods should be used in moderation.
- While on triglyceride-lowering diet, be sure to avoid sweets and to control the amount of carbohydrates you eat (starchy foods such as flour, bread, po-tatoes).
- Limit glycemic foods. Glycemic foods are foods made with sugar and white flour that increase blood sugar levels. Increased blood sugar levels stimulate the pancreas to release insulin. Chronically high insulin levels are believed to cause weight gain as well as atherosclerosis of arteries.