What is cholesterol?
Cholesterol is an essential component in the membranes of our cells and is used by our bodies to make several different hormones that are important in every day life.
Structure and Properties:
It is a steroid alcohol (C27H45OH).It is insoluble in water but dissolves in ether or alcohol.
Functions:
It regulates membrane fluidity, functions as a precursor molecule in various metabolic pathways, and as a constituent of LDL(low-density lipoproteins), structural component of all cell membranes, helps in fat transport.
Content:
The cholesterol content of most mammalian tissues lies between 1-3g/kg of wet weight and in the body of an adult human male there is altogether about 140g.
Plasma cholesterol in healthy people ranges from 3.6 to 7.8m mol/l (140-300mg/100ml).
Sources of cholesterol:It is most abundant steroid in animal tissues (bile and gall stone)
Food containing cholesterol: flesh foods, organ meats, fish and prawns, ghee, butter, cheese, milk and curd. Eggs are the richest source of cholesterol.
The common myth that it is present in vegetable oils is false. No vegetable oil contains cholesterol.
Not all cholesterol is bad
It is important to understand that cholesterol and other fats (collectively known as lipids) are
a necessary part of life. Life without Lipids is not possible. Some fatty acids are essential nutrients
and deficiencies can be harmful. This "bad" cholesterol, called LDL (low-density lipoproteins) which
carries cholesterol in blood, can contribute to the development of atherosclerosis, or clogging of the arteries.
To counteract the effects of "bad" cholesterol, there is a "good" cholesterol, which is known as HDL
(high-density lipoproteins) High levels of HDL can actually protect against atherosclerosis and help
"clean up" blood vessels that are starting to become clogged and irregular. So, contrary to popular belief, not all cholesterol is bad.
Cholesterol - disorders
Hyperlipidemia means you have an unusually high level of fat (lipids) in your blood. This puts you at risk for many health problems, including heart attack and stroke. It is sometimes called high blood cholesterol.
Hypolipidemia means you have an unusually low level of fat in your blood. It is sometimes called low blood cholesterol.
What causes cholesterol disorders?
High blood cholesterol
When you eat meat, eggs, and dairy products? Any food that comes from an animal? You are adding cholesterol to your blood. A diet high in saturated fat and cholesterol is just one thing that may cause high blood cholesterol.
Other factors include:
. Being overweight.
. Not exercising regularly.
. Overuse of alcohol.
. Family history. High blood cholesterol can be an inherited condition.
. Age and sex. As you age, your LDL ("bad cholesterol") level rises. After age 55, women have higher LDL levels
than men.
. Diseases like diabetes, hypothyroidism, Cushing's syndrome, and kidney failure.
Low blood cholesterol
. Hyperthyroidism.
. Anemia (a low amount of red blood cells).
. Malnutrition, or a lack of food.
. Liver disease.
. The body being unable to absorb food (malabsorption).
. Rare genetic conditions, such as hypobetalipoproteinemia and abetalipoproteinemia.
. Tangier disease.
Lowering cholesterol-MEASURES
Exercise is a very important weapon in the fight against high cholesterol and heart disease. Studies have proven that exercising regularly (about 30 minutes between three and five times a week) elevates HDL (the "good" cholesterol) levels, therefore removing excess LDL (the "bad" cholesterol) from the blood.
The activities you could do to reduce high cholesterol are without boundaries aerobics, weight lifting, swimming, hiking, and dancing are just a few.
Eat plenty of fruits and vegetables--they are low in calories and fat.
Use whole grain foods instead of foods containing white flour carbohydrates can also raise cholesterol levels and increase your risk of heart disease--especially if you have diabetes.
SO EAT LOW CARBOHYDRATE DIETS (DISCUSSED IN THE LAST TOPIC)
. Use low fat or skim dairy products instead of regular, full-fat ones.
LEVEL
DESIRABLE <200
BORDERLINE-HIGH 200-239
HIGH >240
Written by:
Pallavi Sinha.(Dietician)
Ask her your health related questions at pallavi[at]hungrybangalore[dot]com.
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