So...
Amidst the hectic lifestyle in this era, has anyone stopped to ponder over how healthy you are or what exactly true health is? Were you ever worried about yourself or the people around you?
My sister and my good buddy has recently found out that they were diagnosed with high cholesterol (borderline or so they said) and were really puzzled. How is that possible when they are only in their early twenties? Most people might think. But how is that not possible having lived in a world full of junk and toxins for over twenty years? As times have changed, junk food, processed food and fast food are now more than accessible for all of us as with the all time favourite unhealthy local foods.
The amount of junk we put into our body is beyond imagination as what we see is not everything we see. We are eating all sorts of substances and chemicals that we have absolutely no idea about. And the scariest thing is that most people do not even realise that what they are eating everyday is what that is gradually breaking their body apart.
What is cholesterol?
To put it simply, cholesterol is a fat which appears to be a waxy substance that travels through the bloodstream while being attached to a protein. This is known as a lipoprotein. As we all know that oil (cholesterol) and water (blood) do not mix, cholesterol will end up unusable if it were to travel alone. Thus, the addition of a protein allows it to be easily mixed into the bloodstream.
Our body makes cholesterol
Yes, the liver produces the right amount of cholesterol that we require in order to function. When your diet does not provide enough cholesterol, your body will simply make more.
Why do we need cholesterol?
Cholesterol is needed by the body as it helps with the structure of cell walls. Cholesterol also contributes to the production of Vitamin D, hormones such as estrogen in women and testosterone in men, and bile acids which aid in the digestion of fat in the intestine.
Two main types of lipoprotein
The difference in the two main types of lipoprotein lies in the amount of protein in relation to lipid.
Low Density Lipoprotein (LDL): LDL has more fat and less protein. LDL carries cholesterol to all the cells in the body. Excess LDL however, deposits cholesterol into the arteries and causes plaque to form. This narrows the arteries and increases the risk of heart attack. LDL is therefore known as the 'bad' cholesterol.
High Density Lipoprotein (HDL): In contrary, HDL contains less fat and more protein. Its function is to pick up excess cholesterol from the cells and arteries and transport it back to the liver. The liver then uses it to make bile or recycles it. HDL is thus known as the 'good' cholesterol.
How to decrease LDL?
Changes in your lifestyle and eating habits and necessary in lowering bad cholesterol. Start exercising, quit smoking and avoid foods high in saturated fat.
Intake of certain foods will also aid in reducing LDL:
1. Almonds are rich in copper, fiber, vitamin E, manganese, magnesium, phosphorous, vitamin B6 and heart-healthy monounsaturated fats. Almonds lower LDL and total cholesterol.
2. Apples contain a powerful antioxidant called polyphenols which acts as a trigger for the liver to clear LDL and reduce the buildup of plaque. Pectin, a soluble fiber that lowers LDL, is also present in apples.
3. Flaxseeds are high in omega-3 fatty acids which help to fight the buildup of plaque. Lignans and soluble fiber in flaxseeds eliminate cholesterol from your body.
4. Garlic lowers the activity of the main enzyme in the liver which produces cholesterol, thereby lowering LDL. Plant nutrients such as alliin, allicin and saponins are also present in garlic which aids in lowering cholesterol, thinning the blood and boosting the immune system.
5. Oatmeal, being a great source of soluble fiber, helps to lower cholesterol and greatly reduce the risk of heart disease and stroke.
6. Extra virgin olive oil is rich in monounsaturated fats and also contains polyphenols. Olive oil also helps to increase HDL.
7. Soybeans and soy products such as tofu increase the ability of the liver to remove cholesterol in the bloodstream, decrease inflammation in the arteries and prevent heart disease.
Foods that increases HDL?
1. Avocados are my personal favourite. It contains a whole lot of essential nutrients and is an excellent source of monounsaturated fats which signicantly lowers LDL cholesterol and raises HDL cholesterol.
2. Chocolate. Yes, chocolate. *excited* But keep to dark chocolate as dark cocoa are rich in flavanol which increases HDL. It also stops LDL cholesterol from being oxidised which can cause inflammation in the arteries that leads to heart attack and stroke.
3. Daily consumption of Orange Juice combined with regular exercise decreases LDL and increases HDL at the same time. Consuming orange juice on a daily basis alone decreases LDL but does not increase HDL. However it does enhance the ability of HDL to pick up more harmful LDL. If your cholesterol level falls under the normal range, the intake of orange juice does not decrease LDL.
4. Pumpkin Seeds and Oil contains phytoestrogens which raises HDL significantly.
5. Red Wine has ten times more polyphenol as compared to white wine and consumed in moderation, increases HDL.
I strongly believe that prevention is better than cure and that balance is key. It is perfectly human for us to be obsessed in the things or indulge in the foods that we love but take some time to re-evalute your lifestyle and diet and also how much benefit or harm each of the things you do or not do has on your health. I definitely do have some comments on people who thinks nothing of their health but well, to each his own. If you care even a tiny bit about your health, then start doing something for yourself today. Anything will do. (:
References
Freeman, M. W., Junge C. (2005) The Harvard Medical School Guide to Lowering Your Cholesterol http://www.webmd.com/cholesterol-management/guide/cholesterol-basics [accessed 14/12/2014]
Web MD Medical Reference (2014) The Basics of Cholesterol http://www.health.harvard.edu/newsweek/Understanding_Cholesterol.htm [accessed 14/12/2014]
Grotto, D. (2013) The Best Things You Can Eat. Boston: Da Capo Press
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