Eating Wise & Staying Fit: Checking On Foods To Keep Cholesterol Levels In Control…

By: Dr. Kaviraj Khialani – Celebrity Master Chef

Introduction to what is Cholesterol?

Cholesterol is a waxy, fat-like substance that is vital for the normal functioning of the body. It is found in every cell and is crucial for the production of hormones, vitamin D, and bile acids. While cholesterol is important for the body, having excessive levels can pose health risks.

There are two primary types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is often referred to as “bad” cholesterol because it can build up in the walls of arteries, forming plaque and leading to atherosclerosis, which increases the risk of heart disease and stroke.

On the other hand, HDL is commonly known as “good” cholesterol because it helps remove LDL cholesterol from the arteries and carries it back to the liver for processing.

Cholesterol comes from two sources: our bodies produce it naturally, and we can also obtain it from certain foods, especially those high in saturated and trans fats.

Consuming a diet rich in saturated and trans fats can raise LDL cholesterol levels, while a diet high in unsaturated fats and fibers helps maintain healthy cholesterol levels.

It is essential to keep cholesterol levels within a healthy range. High cholesterol typically does not present any symptoms, so it is crucial to have it checked through a blood test.

Lifestyle modifications such as maintaining a healthy diet,exercising regularly, avoiding tobacco, and managing weight can help maintain optimal cholesterol levels. In some cases, medication may be prescribed to manage cholesterol levels effectively.

Understanding cholesterol and its impact on health is crucial for making informed decisions about diet, exercise, and overall lifestyle choices. It is always recommended to consult with a healthcare professional for personalized advice and guidance regarding cholesterol management.

How does cholesterol play an important role in our body?

Cholesterol plays several essential roles in the body, despite its association with health risks when present in excessive amounts. Here are some important functions of cholesterol :

1. Cell Membrane Structure: Cholesterol is a crucial component of cell membranes, providing stability and fluidity. It helps regulate the entry and exit of substances into and out of the cell, allowing it to maintain proper functioning.
2. Hormone Production: Cholesterol serves as a precursor for the synthesis of various hormones, including cortisol, estrogen, progesterone, and testosterone. These hormones play vital roles in regulating metabolism, development, reproduction, and many other bodily functions.
3. Vitamin D Synthesis: Cholesterol is involved in the synthesis of vitamin D. When exposed to sunlight, a chemical reaction occurs in the skin where cholesterol converts into vitamin D3, which is then converted to an active form of vitamin D in the liver and kidneys. Vitamin D is essential for maintaining strong bones, regulating calcium levels, and supporting immune function.
4. Bile Acid Production: Cholesterol is necessary for the production of bile acids in the liver. Bile acids assist in the digestion and absorption of dietary fats, including fat-soluble vitamins. After aiding in digestion, bile acids are reabsorbed in the intestine and recycled, reducing the need for continuous cholesterol synthesis.

While cholesterol has crucial roles, it is important to maintain a balance. If cholesterol levels become too high, particularly LDL cholesterol, it can lead to the formation of plaque in arteries, contributing to heart disease and other cardiovascular issues.

It is therefore important to monitor cholesterol levels through regular check-ups and adopt lifestyle habits that promote a healthy balance, such as a nutritious diet, regular exercise, and overall healthy lifestyle choices.

Types of cholesterol and what do they mean?

There are two primary types of cholesterol that are commonly referred to:

1. Low-Density Lipoprotein (LDL) Cholesterol: LDL cholesterol is often referred to as “bad” cholesterol because high levels of it can contribute to the buildup of plaque in the arteries. When there is an excess of LDL cholesterol in the bloodstream, it can deposit on the arterial walls, leading to a condition called atherosclerosis. Atherosclerosis can narrow or block arteries, increasing the risk of heart disease and stroke.
2. High-Density Lipoprotein (HDL) Cholesterol: HDL cholesterol is often referred to as “good” cholesterol because it helps remove excess cholesterol from the arteries and carries it back to the liver for processing and elimination. High levels of HDL cholesterol are considered beneficial as they can help reduce the risk of cardiovascular diseases. HDL cholesterol acts as a scavenger, collecting excess cholesterol from tissues and arteries and helping to prevent the build-up of plaque.

It is important to note that while monitoring the overall levels of LDL and HDL cholesterol is important, the ratio between the two is also crucial. Ideally, individuals should aim for low levels of LDL cholesterol and higher levels of HDL cholesterol to maintain a healthy cholesterol profile.

To maintain healthy cholesterol levels, it is recommended to adopt lifestyle habits such as:

• Consuming a balanced diet that is low in saturated and trans fats.
• Incorporating more dietary fibre, fruits, vegetables, whole grains, and sources
  of healthy fats like nuts, seeds, and fatty fish.
• Engaging in regular physical exercise.
• Limiting alcohol consumption.
• Avoiding smoking and exposure to second-hand smoke.

It’s important to consult with a healthcare professional who can assess your cholesterol levels, provide personalized advice, and recommend appropriate interventions if needed.

How does unwise eating lead to cholesterol issues in our body?

Unwise eating habits can contribute to cholesterol issues in our bodies in several ways. Cholesterol is a fatty substance that is both produced by our bodies and obtained from certain foods. While our bodies require cholesterol to perform essential functions like building cell membranes and producing hormones, an excessive amount can be harmful.

When we consume a diet high in saturated fats and trans fats, our bodies tend to produce more cholesterol than necessary. Saturated fats are mainly found in animal-based products like red meat, butter, and full-fat dairy products, whereas trans fats are commonly found in processed and fried foods.

These unhealthy fats can raise the levels of low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol, in our bloodstream. The LDL cholesterol can then start to deposit and accumulate on the inner walls of our blood vessels, forming plaques. Over time, these plaques can narrow the arteries and restrict blood flow, leading to a condition known as atherosclerosis. If atherosclerosis affects the arteries supplying the heart
(coronary arteries), it can result in coronary artery disease, which increases the
risk of heart attacks and strokes.

Additionally, unwise eating habits can also contribute to weight gain and obesity. Excess body weight, particularly around the waist, can lead to higher levels of LDL cholesterol and lower levels of high-density lipoprotein (HDL) cholesterol, which is often referred to as “good” cholesterol.

HDL cholesterol helps remove excess cholesterol from the bloodstream, while LDL cholesterol promotes its buildup. Furthermore, a diet lacking in dietary fibre, fruits, and vegetables can increase the risk of cholesterol-related issues. Fiber-rich foods, such as whole grains,legumes, fruits, and vegetables, can help lower LDL cholesterol levels by reducing its absorption in the intestines.

In summary, unwise eating habits that include a high intake of saturated and trans fats, along with a lack of dietary fiber, can negatively impact our cholesterol levels. It is important to maintain a balanced diet that includes healthy fats, such as those found in olive oil, avocados, and nuts.

Incorporating a variety of fruits, vegetables, whole grains, and lean proteins can also help
promote healthy cholesterol levels. Additionally, regular exercise and maintaining a healthy weight are essential for overall cholesterol management.

What food groups and ingredients are to be avoided to keep cholesterol levels in safe zone?

To keep your cholesterol levels in the safe zone, it’s best to avoid foods high in saturated and trans fats. These include fatty meats, full-fat dairy products, fried foods, and processed snacks. Instead, focus on eating foods rich in fiber, like fruits, vegetables, whole grains, and lean proteins.

1. Limit your intake of foods high in cholesterol, such as organ meats, shellfish, and egg yolks.
2. Choose healthier cooking methods like baking, grilling, or steaming instead of frying.
3. Go for low-fat or fat-free dairy products like skim milk or yogurt.
4. Include heart-healthy fats in your diet, like avocados, nuts, and olive oil.
5. Incorporate more plant-based proteins like beans, lentils, and tofu into your meals. Remember, it’s always a good idea to consult with a healthcare professional
   for personalized advice.

Besides food and eating what are the other factors which can help keep cholesterol levels in our system in control.

In addition to watching your diet, there are other factors that can help control cholesterol levels:

1. Regular exercise: Engaging in physical activity, like brisk walking or cycling, can help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.
2. Maintain a healthy weight: Being overweight or obese can contribute to higher cholesterol levels. Aim for a healthy weight through a balanced diet and regular exercise.
3. Don’t smoke: Smoking damages blood vessels and lowers HDL cholesterol. Quitting smoking can have a positive impact on your cholesterol levels and overall health.
4. Limit alcohol consumption: Drinking excessive amounts of alcohol can raise cholesterol levels. Moderation is key, so stick to recommended limits.
5. Manage stress: Chronic stress can affect cholesterol levels. Find healthy ways to manage stress, such as through exercise, relaxation techniques, or hobbies.

Remember, these lifestyle factors work together to support overall health. It’s important to maintain a balanced approach.

Recipes which help reduce cholesterol levels in our body.

1. SPROUTS SALAD

Ingredients:

• 1 cup mixed sprouts (such as mung bean, chickpea, and lentil
  sprouts)
• 1 small cucumber, diced
• 1 small tomato, diced
• 1 small onion, finely chopped
• 1 green chili, finely chopped (optional for spice)
• Fresh coriander leaves, chopped
• Salt to taste
• Lemon juice to taste

Instructions:

1. Rinse the sprouts thoroughly and drain any excess water.
2. In a bowl, combine the sprouts, cucumber, tomato, onion, green chili (if using), and coriander leaves.
3. Season with salt and drizzle with lemon juice.
4. Toss everything together until well combined.
5. Let the salad sit for a few minutes to allow the flavors to meld together.
6. Serve the sprouts salad as a healthy and refreshing side dish or light meal.

2. VEGGIE OATS CHILLA

Ingredients:

• 1 cup oats
• 1/2 cup finely chopped mixed vegetables (such as carrots, bell
  peppers, onions, and spinach)
• 1/4 cup besan (gram flour)
• 1/4 cup yogurt
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon red chili powder
• Salt to taste
• Water as needed
• Oil for cooking

Instructions:

1. In a mixing bowl, combine oats, besan, yogurt, turmeric powder, red chili powder, and salt.
2. Add water gradually to make a smooth batter. The consistency should be similar to dosa batter.
3. Add the chopped vegetables to the batter and mix well.
4. Heat a non-stick pan or tawa and lightly grease it with oil.
5. Pour a ladleful of the batter onto the pan and spread it evenly in a circular motion to form a chilla.
6. Cook on medium heat until the bottom side turns golden brown.
7. Flip the chilla and cook the other side until it is cooked through.
8. Repeat the process with the remaining batter to make more chillas.
9. Serve the veggie oats chilla hot with chutney or yogurt.

3. QUINOA UPMA

Ingredients:

• 1 cup quinoa
• 1 tablespoon oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 small onion, finely chopped
• 1 small carrot, finely chopped
• 1 small capsicum, finely chopped
• 1/4 cup green peas (fresh or frozen)
• 1/4 teaspoon turmeric powder
• Salt to taste
• Fresh coriander leaves, chopped
• Lemon juice (optional)

Instructions:

1. Rinse the quinoa thoroughly and drain any excess water.
2. Heat oil in a pan and add mustard seeds and cumin seeds. Let them splutter.
3. Add the chopped onion and sauté until it becomes translucent.
4. Add the chopped carrot, capsicum, and green peas. Cook for a few minutes until the vegetables are slightly tender.
5. Add the rinsed quinoa to the pan and mix well.
6. Add turmeric powder and salt. Mix everything together.
7. Pour 2 cups of water into the pan and bring it to a boil.
8. Reduce the heat, cover the pan, and let it simmer for about 15-20 minutes or until the quinoa is cooked and water is absorbed.
9. Remove from heat and let it sit for a few minutes.
10. Fluff the quinoa upma with a fork and garnish with fresh coriander leaves.
11. Squeeze some lemon juice on top for added flavor (optional).
12. Serve hot as a nutritious and tasty breakfast or snack.

4. RED LENTIL & CAULIFLOWER CURRY.

Ingredients:

• 1 cup red lentils
• 2 cups cauliflower florets
• 1 tablespoon oil
• 1 small onion, finely chopped
• 2 cloves of garlic, minced
• 1 teaspoon grated ginger
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder (adjust to taste)
• 1 can (400g) diced tomatoes
• 1 cup coconut milk
• Salt to taste
• Fresh cilantro for garnish

Instructions:

1. Rinse the red lentils and soak them in water for about 30 minutes. Drain and set aside.
2. Heat oil in a large pot or pan over medium heat.
3. Add cumin seeds and let them splutter.
4. Add chopped onion, minced garlic, and grated ginger. Sauté until the onions are translucent.
5. Add coriander powder, turmeric powder, and red chili powder. Stir well to combine.
6. Add cauliflower florets and cook for a few minutes until they start to soften.
7. Add the soaked and drained red lentils to the pot and mix well.
8. Pour in the diced tomatoes and coconut milk. Stir to combine. Season with salt to taste.
9. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 20-25 minutes, or until the lentils and cauliflower are cooked through.
10. Garnish with fresh cilantro before serving.
11. Serve the red lentil and cauliflower curry with rice or naan bread.

CONCLUSION

Eating wise to help reduce cholesterol in our body involves making healthy choices. Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Limit saturated fats and cholesterol-rich foods. Regular exercise and maintaining a healthy weight also play a role.