Today the supermarkets are flooded with low-fat and fat-free products or other products that claim to lower your cholesterol levels. It is common knowledge that high blood cholesterol weakens the heart. When one gets a has a blood test for lipid profile, watch out for cholesterol below 200 and triglycerides below 150 and HDL (the good cholesterol) between 30-60 and LDL below 100. If the blood cholesterol level is out of range do not panic. Yes, it is bad for the heart but with sensible food habits, being physically active and maintaining a healthy weight one can lower the risk of heart attack and stroke.
In food, cholesterol appears in animal products like brain, kidney, liver, mutton, egg yolk and dairy products like whole milk, cream and butter. But we need reasonable doses of cholesterol in our diet as it plays a vital role in assisting digestion of fats in our body. But when we lead a sedentary life style coupled with smoking, lack of exercise and overweight. All of this poses a serious health risk.
A balanced high fibre diet with plenty of fresh fruits and vegetables along with refined cereals like maida with whole wheat grains serves for a perfect diet. For example substitute maida with whole wheat flour or have brown bread instead of white. Add a cup of soyaflour to your whole wheat flour when making chappathis, soyabean contains high levels of fibre and protein and is rich in calcium, iron and phosphorus and it has a beneficial effect on lowering your cholesterol.
Omega 3 fats are a type of polyunsaturated fats which has been proved to protect against heart disease and stroke. For non-vegetarians these can be found in oily fish like mackerel, salmon and for vegetarians in walnuts, green leafy vegetables, soya , linseed and vegetable oils.
Avoid saturated fats like butter, ghee and organ meats like liver, brain, mutton, fried meats, eggyolk and too much deep fried foods like bondas, samosas and poori. Use skimmed milk instead of whole milk or if it is too much of a hassle remove cream from your normal milk and dahi. Try to have eggwhite on alternate days as it is rich in protein. Use rapeseed, olive, vegetable or safflower or sunflower oil. Limit coconut in cooking or simply avoid them. It is alright to indulge once in a while, but if you have a strong family history of heart disease and if you lead a sedentary lifestyle and are overweight, it is essential to follow a strict diet. So get a good pair of walking shoes to shed those extra kilos and walk your way to a healthy life.
(The author is a consultant nutritionist at Manipal Speciality Hospital
