June 1st, 2018 Issue No. 174

Transcription

1 Cholesterol has a bad reputation, thanks to its well-known role in promoting heart disease. Excess cholesterol in the bloodstream is a key contributor to artery-clogging plaque, which can accumulate and set the stage for a heart attack. But to fully explain cholesterol, you need to realize that it's also vital to your health and well-being. Although we measure cholesterol production in the blood, it's found in every cell in the body. Cholesterol is a waxy substance found in your blood and in your cells. It's used to make vitamin D, hormones (including testosterone and estrogen), and fat-dissolving bile acids. In fact, cholesterol production is so important that your liver and intestines make about 80% of the cholesterol you need to stay healthy. Only about 20% comes from the foods you eat. Cholesterol travels in your blood bundled up in packets called lipoproteins and comes in two forms: Low-density lipoprotein (LDL) is the bad, unhealthy kind of cholesterol. LDL cholesterol can build up in your arteries and form fatty, waxy deposits called plaques High-density lipoprotein (HDL) is the good, healthy kind of cholesterol. It transports excess cholesterol out of your arteries to your liver, which removes it from your body. 1

2 Having too much LDL cholesterol can pose a problem. High cholesterol over time can damage your arteries, contribute to heart disease, and increase your risk for a stroke. Getting your cholesterol checked at regular doctor visits and lowering levels with diet, exercise, and medicines can help prevent these and other complications Cardiovascular and Circulatory systems When you have too much LDL cholesterol in your body it can build up in your arteries, clogging them and making them less flexible. Hardening of the arteries is called atherosclerosis. Blood doesn t flow as well through stiff arteries, so your heart has to work harder to push blood through them. As plaque builds up in your arteries, over time you can develop heart disease. Plaque buildup in coronary arteries can disrupt the flow of oxygen-rich blood to your heart muscle. This may cause chest pain called angina. Angina isn t a heart attack, but it can warn that you re at risk for a heart attack. A piece of plaque can eventually break off and form a clot, which can block blood flow to your heart, leading to a heart attack, or to your brain, leading to a stroke. Plaque can also block the flow of blood to arteries that supply blood to your arms, stomach, legs, and feet. This is called peripheral arterial disease (PAD). 2

3 Endocrine system Your body s hormone-producing glands use cholesterol to make hormones such as estrogen, testosterone, and cortisol. Hormones can also have an effect on your body s cholesterol levels. Some research has found that as estrogen levels rise during a woman s menstrual cycle. HDL cholesterol levels also go up, and LDL cholesterol levels decline. This may be one reason why a woman s risk for heart disease increases after menopause, when estrogen levels drop. Lowered production of thyroid hormone (hypothyroidism) leads to an increase in total and LDL cholesterol. Excess thyroid hormone (hyperthyroidism) has the opposite effect. Androgen deprivation therapy, which reduces levels of male hormones to stop prostate cancer growth, can raise LDL cholesterol and lower HDL cholesterol levels. A deficiency of growth hormone can also raise LDL cholesterol levels Nervous system Cholesterol is an essential component of the human brain. In fact, the brain contains about 20 percent of the body s entire supply of cholesterol. This fat is essential for the development and protection of nerve cells, which enable the brain to communicate with the rest of the body. While you need some cholesterol for your brain to function optimally, too much of it can be damaging. Excess cholesterol can lead to strokes a disruption in blood flow that can damage parts of the brain, leading to loss of memory, movement, and other functions. High blood cholesterol on its own has also been implicated in the loss of memory and mental function. Having high blood cholesterol accelerates the formation of beta-amyloid plaques, the sticky protein deposits that damage the brain in people with Alzheimer s disease. Digestive system In the digestive system, cholesterol is essential for the production of bile a substance that helps your body break down foods and absorb nutrients in your intestines. But if you have too much cholesterol in your bile, the excess forms into crystals, and then hard stones in your gallbladder. Gallstones can be very painful. 3

4 Keeping an eye on your cholesterol level with regular blood tests will help you catch and treat any issues before they can lead to heart disease or other complications. Cholesterol Management with Diet Choose healthier fats: You should limit both total fat and saturated fat. No more than 25 to 35 percent of your daily calories should come from dietary fats, and less than 7 percent of your daily calories should come from saturated fat. Depending upon how many calories you eat per day, here are the maximum amounts of fats that you should eat: Saturated fat is a bad fat because it raises your LDL (bad cholesterol) level more than anything else in your diet. It is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods. Trans fat is another bad fat; it can raise your LDL and lower you HDL (good cholesterol). It is mostly found in foods made with hydrogenated oils and fats, such as stick margarine, crackers, and french fries. Instead of these bad fats, try healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils. Eat plenty of soluble fiber: Foods high in soluble fiber help prevent your digestive tract from absorbing cholesterol. These foods include Whole-grain cereals such as oatmeal and oat bran, Fruits such as apples, bananas, oranges, pears, and prunes, Legumes such as kidney beans, lentils, chick peas, black-eyed peas, and lima beans. 4

5 Eat lots of fruits and vegetables: A diet rich in fruits and vegetables can increase important cholesterol-lowering compounds in your diet. These compounds, called plant sterols, work like soluble fiber. Eat fish that are high in omega-3 fatty acids: These acids won't lower your LDL level, but they may help raise your HDL level. They may also protect your heart from blood clots and inflammation and reduce your risk of heart attack. Fish that are a good source of omega-3 fatty acids include salmon, tuna (canned or fresh), and mackerel. Try to eat these fish two times a week. Limit salt: You should try to limit the amount of sodium (salt) that you eat to no more than 2,300 milligrams (about 1 teaspoon of salt) a day. That includes all the sodium you eat, whether it was added in cooking or at the table, or already present in food products. Limiting salt won't lower your cholesterol, but it can lower your risk of heart diseases by helping to lower your blood pressure. You can reduce your sodium by instead choosing low-salt and "no added salt" foods and seasonings at the table or while cooking. Limit alcohol: Alcohol adds extra calories, which can lead to weight gain. Being overweight can raise your LDL level and lower your HDL level. Too much alcohol can also increase your risk of heart diseases because it can raise your blood pressure and triglyceride level. One drink is a glass of wine, beer, or a small amount of hard liquor, and the recommendation is that Men should have not more than two drinks containing alcohol a day and Women not more than one drink containing alcohol a day. In our school days, most of us were told to munch on a handful of soaked almonds to improve our memory or eat a few dates for breakfast. Mothers and grandmothers would religiously soak, grind and blend a combination of dry fruits to be added to milk and fed to toddlers. Dry fruits like almonds, walnuts, dates, raisins etc. are traditionally known to be a powerhouse of nutrients. However, they should not be confused with the candied fruits that are less fruit and more of a sugar bomb. Here is a list of five commonly available and super-nutritious dry fruits that should be consumed every day for all the health benefits that they possess. 5

6 Digestive system An everyday dry fruit you should never skip. One of the most commonly consumed dry-fruits; almonds have several health benefits for people across age-groups. Here are a few reasons on why you should munch on a handful of almonds every single day Heart Health Being naturally high in monounsaturated fatty acids and Vitamin E, almonds help in maintaining healthy cholesterol levels. Presence of Magnesium and Potassium also help to maintain normal blood pressure and heart function. Weight Management High dietary fiber, proteins and good fats present in almonds makes you feel fuller and thus helps to avoid overeating and thus helps in greater reductions in weight, waistline circumference and body fat. Blood Sugar Control It is recommended that when almonds are consumed with a meal, the monounsaturated fatty acids in almonds helps in slowing down the release of glucose into the blood stream and thus prevents sudden spikes in the blood sugar levels. Diet Tip Instead of consuming almond on its own, you could combine them with your meals as this would help lower the glycemic index of the accompanying food. Add sliced or chopped almonds to salads, pasta or a vegetable gravy. Walnuts Including walnuts in your diet everyday can have several health benefits as it is a powerhouse of goodness. 6

7 Brain Food Walnuts have a number of neuroprotective compounds such as vitamin E, Omega 3 fatty acids and antioxidants which help to enhance cognitive function. They help to fight stress and promote a sense of calm and also help to destroy harmful free radicals that can cause dementia. Cancer Fighting Properties Regular consumption of Walnuts can help to reduce the risk of pancreatic and breast cancer as well as reduce the proliferation of cancer cells. Good for Skin and Hair Walnuts are rich in B-vitamins and antioxidants that fight free radical damage thus delaying and helping prevent wrinkles and other signs of ageing. Further, the presence of Biotin helps to strengthen hair and reduces hair fall. Diet Tip About 4 7 pieces of walnuts is the recommended quantity that can be consumed on a daily basis. Grind them and mix it with chapatti dough or use it in thicken soups, gravies, sauces, and stew. Dates Don t miss your date with this Iron-rich dried fruit! Dates are an excellent source of Iron and hence extremely beneficial for people suffering from Anemia. 7

8 Energy Booster Being naturally high in sugars such as glucose, fructose and sucrose, dates can give an immediate boost of energy. It is often used for breaking fasts since it helps to revitalise the body instantly. Eases Digestion The fibre content present in dates helps to promote digestion and also relieves constipation. Ripe dates are also rich in Potassium which has been shown to control diarrhea. Diet Tip Have 2-3 dates in the afternoon or whenever you feel a little sluggish to get an instant energy boost. Apricots The dried version of the beautiful orange fruit is full of antioxidants and good for your skin too. 8

9 Good for Eyes Apricots, owing to their rich Pro-vitamin A and beta carotenoid content, are known to prevent age related loss of sight in older people. It also helps to strengthen the optic nerves. Antioxidants and Iron Rich Apricots have a very high level of antioxidants which helps to fight the negative effects of free radicals. They also have anti-cancer properties and inhibit cancerous growths. Apricots are a good source of Iron so regular consumption helps to prevent the development of anemia. Healthy Skin and Bones Apricots help in maintaining healthy bones due to their high calcium and potassium content. Calcium is required for bone formation and development while potassium is instrumental in the absorption, distribution and excretion of Calcium in the body. The presence of antioxidants and Vitamin C help to reduce fine lines and wrinkles and gives the skin a smooth appearance. It also enables faster cell regeneration to replace the dead skin cells. Diet Tip: Include apricots in your daily meals by adding them to your morning breakfast cereal or a smoothie. Disclaimer: Content is sourced from public domain & is provided by H3U for educational & informational purposes. It should not be considered as a substitute to medical advice. H3U makes every effort to ensure accuracy or completeness of editorial content, However we do not take responsibility for any errors, omission & also do not take responsibility to ensure that data, information of material is kept up to date. The views expressed in these articles are not necessarily those of H3U. Reproduction, modification, storage in a retrieval system or retransmission, in any form or otherwise, for reason other than educational & for informational purposes are strictly prohibited without prior written permission of H3U. Corporate Office Vipul MedCare Pvt Ltd. 534, Udyog Vihar, Phase V, Gurgaon, Haryana Phone: , Fax: , info@vipulmedcare.com 9