Fats – What Are They?

Fats are important to the human body and its internal functions, simply because they store the maximum concentration of energy in them. One gram of fat provides 9-calories. Now, compare that to proteins or even carbohydrates, and the best energy output that you can get from a 1-gram sample is just 4-calories.

Apart from energy reserves, fats also serve other useful purposes in the body. For example, vitamin A, D, E and K are known as fat soluble vitamins because they need fats to be absorbed into the body. Fats also provide linoleic acid to the body. This essential fatty acid is needed for metabolism, growth and general maintenance of the skin.

Types Of Fats

So, the problem seen with consumption of fats really boils down to the type of fat that is contained in them. Now, there are different types of fats that a certain food type may contain. They can be saturated fats or unsaturated fats. In the unsaturated category, there is further delineation as to monosaturated and polysaturated fats.

Then, there are trans fats which are essentially man made fatty acids and not produced readily in nature. Here is a look at the different fat types.

• Saturated Fats: These are primarily found in animal products and remain in solid state at room temperature. Cheese, butter and bacon are a few foods that come loaded with saturated fats. Apart from this, certain vegetable products like palm oil, coconut oil and solid shortenings also contain saturated fats. These fats tend to increase LDL or bad cholesterol level in the blood which consequently leads to heart diseases.
• Unsaturated Fats: Both monosaturated and polysaturated fats are considered to be unsaturated by nature mainly owing to their nature of hydrogen bonding. From a food science perspective, unsaturated fats are better preferred in a healthy body as opposed to saturated fats. Monosaturated fats are found in olive oil, canola oil and peanut oil among other things while oils derived from corn, soybean, sunflower and sesame seeds have a high degree of polysaturated fats in them.
• Trans Fats: These are man-made fats wherein the process of hydrogenation of polysaturated fats is achieved by help of nickel catalyst. Trans fats are neither healthy nor natural and therefore should be avoided at all costs.

Essential Fatty Acids

EFA or essential fatty acids play a very important role in the body. They are simplistic structures of fats, but are different from all other fatty acids simply because they cannot be produced in our body. They can only be replenished in the system by consuming foods that contain EFA. Omega-3 and Omega-6 are fatty acids that are needed to keep the body in general and organs like the liver in particular fighting fit.

Cholesterol – Where Does It Fit In?

Technically, cholesterol as well as fats falls into the category of lipids meaning that they do not dissolve in water. Lipids also include oils, waxes, triglycerides and different types of sterols. Considering how the word lipid has almost become similar to fats in the current day vernacular, it would not be wrong to say that cholesterol too is a type of fat. However, cholesterol is very different and far too complicated in structure than any of the fats around.

Now, cholesterol unlike EFA is produced within the body and it is carried within the bloodstream via lipoproteins. So, it really does not need to be pushed into the system through high cholesterol foods. Typically, LDL (Low Density Lipoproteins) and triglycerides are the ones that need to be cut down while HDL (High Density Lipoproteins) are needed to ensure that excess cholesterol is being flushed out of the system.

The Harmful Effects Of Saturated Fats And High Cholesterol

Nutritionists and physicians alike believe that build up of fatty materials in the blood vessels is attributed to the increased presence of LDL, triglycerides and saturated fats in the blood. These elements tend to deposit on the surface of blood vessels and block the normal flow of blood through the arteries. This elevates the blood pressure in the vessels and therefore gives rise to a gamut of problems like hypertension, heart diseases etc.

Eating Right

If you want to lead a healthy life then it is vital that you check what you eat. Avoid eating foods that contain lots of saturated fats and cholesterol content in them. Instead, concentrate on a balanced diet which has requisite quantity of EFA, and unsaturated fats along with other nutrients in it.

For instance, certain conditions of the heart or child rearing in women can be connected to having smoking. In that respect, saying that smoking actually affects the rise of cholesterol levels in the body might come as a surprise to many; but it is sadly true.

Cholesterol Basics

Now, it is common knowledge that HDL (high density lipoprotein) collects fatty deposits from the blood and returns them to the liver for elimination, and is therefore known as ‘good cholesterol. Conversely, LDL (low density lipoprotein) being the ‘bad cholesterol’ is responsible for accumulation of this artery clogging element in the circulation system.

According to the American heart Association, the LDL levels in the body should be below 100mg/dL while the HDL levels need to be above 40mg/dL. Thus, the combined cholesterol levels in a healthy body ought to be lower than 200 mg/dL. The byproduct of smoking is Acrolein and this is what causes the affects the cholesterol balance in our body.

Facts About Smoking – How Acrolein Does The Damage

Acrolein is known to interfere with both the HDL as well as LDL in different ways to create problems in the body. Here is a focused outlook on its effects.

• By attacking the protein, it dimities the cleaning ability of HDL in the body. As a result, more cholesterol stays back in the bloodstream.
• With LDL, it interferes with the protective enzyme which is responsible for keeping the former’s structural consistency intact. In the absence of the enzyme, LDL becomes vulnerable to the unwanted process of oxidation which proves fatal. In some studies, it was found that higher quantity of oxidized LDL increased the chances of heart attack or stroke in a person.

Health Conditions Related To Smoking and Cholesterol Levels

In simple words, elevated presence of nicotine decreases the good cholesterol while increasing the percentage of bad cholesterol in the body. Nicotine also increased the level of triglyceride content in the blood stream. As a result, three different health conditions may be seen in individuals owing to the ominous relationship between smoking and cholesterol.

Buerger's disease is known to affect circulation to extremities of the body such as fingers and toes.

1. Buerger’s Disease: This is a condition seen only in smokers and it is directly related to the excessive cholesterol levels in one’s body. The disease is known to affect circulation to extremities of the body such as fingers and toes. The effect is sometimes so severe that circulation is completed inhibited from reaching these parts. As a result, fingers and toes become gangrenous and if so then they will have to be amputated in order to stop the spread of gangrenes to other regions.
2. Heat Disease or Hypertension: Your body’s blood pressure rises with the increase in cholesterol levels in the blood stream. Now, nicotine is known to be a powerful stimulant, with the ability to constrict the blood vessels. What this means is that the heart now has to pump harder to force the blood flow through the constricted arteries. When this aspect gets intertwined with the clogging nature of cholesterol in the blood, the result is hypertension. In many cases, smoking and unhealthy eating can lead to the eventual realization of heart disease.
3. Lethargy And Obesity: While blood clots are a serious problem, smoking related increase in cholesterol levels also decreases the overall functional efficiency of the body. The immune system takes a hit while stamina and strength see an all time low for the entire duration. In fact, those who are overweight need to stop smoking in order to increase the overall circulation of blood in the body and thus eliminate excess cholesterol from the system. Sustained smoking and oily diets can produce such a state of lethargy due to obesity that they will ultimately result in other secondary health conditions.

The Effects Of Kicking The Habit

When you stop smoking, the direct impact is seen in the HDL and LDL levels. The HDL content in the blood stream rises and therefore helps in washing out cholesterol from the bloodstream through the liver. As a result, the overall level of LDL automatically plunges thereby leaving little scope for heat related disorders.

Other Considerations

It must be emphasized here that smoking is not the sole contributor to rising cholesterol levels in your body. There are other changes that need to be brought about in one’s lifestyle to ensure that cholesterol related problems do not haunt him or her in the future. These include healthy diet, proper exercise and adequate rest on a daily basis.

Red yeast rice has been used as a natural medicinal supplement against cholesterol in Asia for thousands of years.

What Is Red Yeast Rice?

Monascus Purpureus, otherwise known as red yeast generally grows on the surface of polished white rice when left in the storage for long. Hence, the rice derived from this fungal growth is termed as ‘Red Yeast Rice’ owing to proliferate red color. It is commonly used as a coloring agent in Chinese delicacies such as Peking duck or red rice vinegar.

Red Yeast Rice – How This Cholesterol Lowering Food Works?

For red yeast rice to be efficient in its cholesterol arresting work, it has to be fermented under certain conditions using only a specific strand of yeasts. This will ensure that the final product contains the requisite amount of mevinic acids like lovastatin in it to control cholesterol production in the body. Apart from this, there are other elements present in red yeast rice that may assist in cholesterol reduction. All of these are explained below.

• Lovastatin: This is the same component found in many of the cholesterol reducing statin drugs. Except in this case, the production of the melvanic acid is achieved in a more or less natural manner. Typically, statins block the HMG-CoA reductase enzyme thereby bringing down the production of cholesterol in the liver.
• Plant Sterol: Certain types of red yeast rice are known to contain plant sterols. Beta-sitosterol is one such type of plant produced sterol which may help to reduce cholesterol naturally.
• Isoflavones: These are plant compounds with a makeup similar to that of the estrogen hormone found abundantly in women and in trace amounts in men. While it is still unsure as to how exactly isoflavones work on cholesterol, many believe that this is what sets red yeast rice supplements apart from lab produced statins.

Red Yeast Rice – A Safer Alternative to Statins

Naturalists will always point to the fact that red yeast rice lowers cholesterol naturally and therefore it is free from human tampering. However, the necessity of this fungal supplement has been expedited by the side-effects of another cholesterol lowering drug called statins.

Experts believe that the success of red yeast in controlling cholesterol levels in a person can be attributed to the presence of compounds in the yeast known as monacholins. In case of red yeast rice, this specific type of monacholin is called lovastatin. As a result, those patients who find it difficult to cope with statin drugs may turn to these types of cholesterol lowering foods without fear of side-effects such as muscle pains.

Efficacy Of Red Yeast Rice Against Cholesterol

Researches done to study the efficacy of red yeast rice have yielded some remarkable short term findings. Many studies point to the fact that this fermented rice not only works towards decreasing the LDL or bad cholesterol levels in the body, they actually are quite efficient in bringing down the overall cholesterol levels.

One particular study has shown that up to 22% reduction in LDL and 16% in terms of total cholesterol can be achieved by taking 2.4g of red yeast rice every day for a period of 12 weeks. Another through examination in the same area has revealed how a mere 1.2g of red yeast rice consumption on a daily basis can reduce the LDL levels in the bloodstream by 26% in just 8-weeks.

Are There Any Risks To Consuming Red Yeast Rice?

Given the similar characteristics that red yeast rice shares with statins in general and lovastatin in particular, experts feel that the former class of cholesterol reducing foods may also share some of the side-effects seen with the latter drug. As such, it is recommended that people with the following conditions do not take red yeast rice:

• Those suffering from liver or renal disease
• Pregnant women
• Breast-feeding mothers

Furthermore, patients suffering from fungal allergies and taking antifungal drugs like Nizoral, Diflucan etc should stay away from these foods as it might worsen the situation. Also, if one is taking immune system suppressants like cyclosporine, then he or she should avoid consuming any form of fungal or fermented food substance. Also, protease inhibitors, and antidepressant medications must not be mixed with red yeast rice.

The Bottom-line

Most of the FDA restrictions are based on certain laboratory produced strains that tend to contain unusually high degree of statins. However, the real deal lies in the naturally produced red yeast rice, which has been used for thousands of years in Asia to fight cholesterol.

Catenin is one such antioxidant which is found in abundance and therefore attributes to the health benefits of green tea including prevention of cancer, rheumatoid arthritis, antibacterial activity and general improvement in oral health. Now, latest studies have shed light on the aspect of green tea being able to lower cholesterol levels naturally.

Studies Involving Catenin From Green Tea

One particular study examined the cholesterol lowering effects of catenin extract from green tea on a total of 200 men and women, all having high cholesterol. Along with being given catenin extracts, they were also put on a low fat diet. In all, it was seen that the extract was successful in lowering LDL, triglycerides and overall cholesterol by 16.4%, 3.5% and 11.3% respectively. In addition, a marginal rise of 2.3% in HDL (good cholesterol) was seen in the subjects with a dose of 375 mg of catenin.

Similarly, another study that increased the dosage of catenin extract in its subjects found that total cholesterol and LDL levels reduced by up to 60% and 80% respectively in certain individuals taking the test.

In terms of the beverage’s manner of working to lower cholesterol naturally, the exact mechanism is still unknown. However, many incisive experiments have pointed to the following possible actions taking place due to increased presence of Catenin in the body:

• Increased LDL reception activity in the liver
• Prevention of absorption of cholesterol in the intestinal area
• Lowering of LDL or Low density lipoproteins
• Increase of HDL or High density lipoproteins in the bloodstream
• Lowering of overall cholesterol content in the body by a small percentage

Nevertheless, whatever studies have been performed to exhibit the cumulative health benefits of green tea have been done on its active ingredient i.e. Catenin and not the tea leaves themselves.

Green Tea Extracts As Cholesterol Lowering Foods

Research in the area of cholesterol lowering foods has shown a very positive impact of green tea in this respect. In a paper published by researchers from Western University, California in the November of issue of the Journal of American Diabetic Association, the following plus points of green tea were observed:

• Green tea while keeping the HDL level intact did however decrease the LDL and total cholesterol levels in subjects as compared to the control group.
• For an effective dosage of 145-3000 mg of green tea antioxidant concentrate per day, the measurable change in the cholesterol level of the subjects was seen within 3 weeks.

These results were pertained from the analysis of 20 odd trials conducted in a controlled environment that involved some 1400 subjects. While it is important to note that other cholesterol lowering medication was being administered to the subjects during the entire course of the study, the results attributed to the cholesterol lowering ability of green tea extracts show a lot of promise.

Other Health Benefits Of Green Tea

Apart from keeping the cholesterol content in check, green tea is also very helpful in a number of other ways and indirectly so by bringing about a reduction in cholesterol levels. Here are some of the areas where the beverage can prove useful:
a)    Heart Disease: Given how well green tea acts to lower cholesterol levels from the blood stream, its positive impact is felt in the cardiovascular rhythm. Apart from arresting LDL and triglycerides, green tea also helps to keep the blood pressure in check while preventing LDL oxidation and atherosclerosis.

b)    Liver Disease: Studies have been able to show how green tea is able to reduce the amount of fat storage in the liver thereby helping to increase the functionality of the organ. As a result, researchers believe that the beverage may be useful in shielding the liver from the harmful effects of substances like alcohol.

c)    Obesity: Being a natural metabolism booster, catechins in green tea can positively affect the rate at which the body burns fat. Perhaps, this is a reason why many dietitians are recommending their patients to have green tea combined with caffeine to lose weight fast.

Vital Considerations

There is no telling as to how beneficial green tea can be in reducing cholesterol and battling other health conditions. However, it cannot do all these tasks alone. As such, a person should also look at his or her daily dietary structure, sleep patterns and stress levels to ensure that it cumulates to a faster reduction of cholesterol from the body with the consumption of green tea.

Foods With High Cholesterol

In dangerously excess levels, cholesterol could lead to health complications such as arrhythmia, heart strokes and diabetes. So, here is a list of foods with high cholesterol that must be avoided or at the very least limited to a certain amount:

1. Liver: Cholesterol is normally produced within the liver in all animals. As such, when you consume organ foods like liver, Foie Gras or Pate, you are only taking in high cholesterol foods as a process. In fact, the liver in most consumable meat types contains roughly 264mg of cholesterol per every 100 grams. That is almost 188% more than the accepted level put forward by RDA. Similarly, Foi Gras or Pates will contain 255mg cholesterol per 100g serving.


Caviar contains a very high concentration of cholesterol. 100 gram spread of caviar would pump in 558mg of cholesterol into the body.

2. Caviar: Another of the high cholesterol food types is caviar. This is commonly used a spread on breads across Europe and North America. What many people are unaware of is that caviar contains a very high concentration of cholesterol. This is roughly 198% more than what is conceived to be safe by the RDA. So, a 100 gram spread of caviar would pump in 558mg of cholesterol into the body.
3. Egg Yolk: According to RDA estimates, the yolks of egg have the maximum amount of cholesterol in them. Typically, the yolk from a single egg has 210mg of cholesterol in it. Compare that to the entire 212mg of cholesterol offered by the entire egg and you can comprehend as to how high the quantity actually is.
4. Shrimps and Lobsters: While seafood may be considered as cholesterol lowering foods by many, the truth is that food-types such as lobsters and shrimps actually act as a warehouse for cholesterol. While a single shrimp might not amount to much; an ounce of shrimp, on the other hand, will have close to 55mg or 18% RDA of cholesterol in it.
5. Oil Packed Fish: Contrary to general believe, oil packed fish in general and the oil of fish in particular are extremely high cholesterol foods. 100 grams of Atlantic sardines belonging to the oil packed fish family, hold 142mg of cholesterol. That is 44% more cholesterol than the RDA limit in a single can of sardines.


Amount of cholesterol found in a processed meat will depend on the added fat during processing as well as the type of cut used.

6. Processed Meat: Bratwurst and liver sausages are somewhat of a daily breakfast food in Europe and parts of North America. However, they also happen to come at the top in the list of high cholesterol foods. Typically, the amount of cholesterol found in a processed meat will depend on the added fat during processing as well as the type of cut used. In terms of the type of meat that is packed, duck and lamp contain the most amount of cholesterol in them.
7. Deep Fried Fast Foods: Deep fried chicken or ham and eggs are a very common breakfast foods in the Western world and sadly these meals are loaded in cholesterol. A 100 gram serving of egg, ham and cheese biscuit offers as much as 245mg of cholesterol. That concentration increases further to 260mg/100g when a breakfast combination of egg and sausage biscuit is opted for.
8. Shellfish: Varieties of selfish such as oysters, mussels and clams are baked, fried or steamed. Some forms of clams and oysters are even taken raw or eaten after being made into chowder. These too are high in cholesterol. A 100g serving of Wild Eastern oysters contains close to 105mg of cholesterol in it.
9. Cheese: Normally considered to be a vegetarian source of protein and calcium, too much cheese can greatly contribute to the high cholesterol in the bloodstream. According to RDA, Port de Salt contains the most cholesterol of the lot.
10. Butter:  Used generously in pastries, cookies, cakes and as a spread for breads, butter seems to be an indispensible aspect of our daily dietary chart. The 100gram butter pack that we are used to buying has close to 215mg of cholesterol in it. Now, while it would be ridiculous to tell someone to completely avoid this dairy product, it could nevertheless be reduced to a minimum quantity.

Smart Substitution Is The Key

While some items like shrimps, cheese and butter are going to impossible to strike off from our food list, they could however be limited. In other cases, they may be substituted for alternate cholesterol lowering foods. For instance, one may take just the egg whites and leave out the yolk. Nevertheless, the most effective way to reduce high cholesterol intake is by increasing the portion of fibrous fruits and vegetables in our daily diet.

Triglycerides are esters that are formed with a combination of three fatty acids and a glycerol. These are a particular kind of fat that is present in the blood and can be in the form of saturated or unsaturated fats. The saturation level depends upon the source of the Triglycerides. Saturated fats are generally in a solid form as its melting point is high. On the contrary, unsaturated fats are in liquid form since they have a low melting point.

Triglycerides are one of the main components in animal fat and vegetable oils. The saturation level is more in the case of animal fats and less in the case of vegetable oils. In humans, triglycerides play the role of storing extra calories which is then burned to produce energy when required. Therefore, it is an essential constituent of the body. However if the triglycerides are high, then it can bring about grave problems like a stroke, high blood pressure, diabetes and other heart diseases.

The blood test that is conducted to check for cholesterol content in the blood can also test for the triglycerides. Following enlisted are the parameters on the basis of which one can check if the level of triglyceride in their body is high or not:

• Lower than 150mg/deciliter – normal
• In between 150-200mg/deciliter – at the verge of turning high
• In between 201-500mg/deciliter – high
• Over 501mg/deciliter – extremely high

Difference Between Triglycerides And Cholesterol

Although triglycerides and cholesterol are forms of lipids that are present in the blood, they are different in terms of their functionality, problems as well as benefits. The comparison is enlisted below:

• Triglycerides is formed with a glycerol molecule getting attached to three linoleic or oleic fatty acids making up a chemical structure like CHOH2-CHOH-CHOH2 ; whereas, the chemical structure of cholesterol is C27-H4-OH.
• Triglycerides are found in the blood as a result of the conversion of calories that are unused or by intake of dietary fats. However, 2gms of cholesterol is produced by the human body every day and the balance is based on the diet pattern.
• Triglycerides are held inside the fat cells until there is a need to produce energy in the body by their metabolism. On the other hand, some cholesterol is processed by the body to produce bile acids and some attach themselves with fat cells.
• Triglycerides help in the production of energy, thus, they are vital in the development of new cells, (barring the brain-cells). Cholesterol is essential in order to produce testosterone and estrogen in men and women respectively.
• High levels of triglycerides can majorly cause problems like diabetes, kidney or liver disease and high cholesterol is responsible for grave heart diseases.

What Are The Causes For High Triglycerides?

There can be several causes that are responsible for increasing triglycerides in the body. Some of these are:

• Lifestyle – if you intake a lot of calories, yet do not work out or exercise to burn these, then they create high levels of triglycerides. Obesity and other lifestyle problems like smoking and drinking too much are other contributing factors.
• Diseases – If you are suffering from liver and kidney malfunctioning, then it can cause high triglycerides. Hypothyroidism can be another cause.
• Medication – It has been observed that several medications like contraceptive pills, steroids, diuretics, tamoxifen, estrogen, beta blockers, etc. cause risk of increasing the triglycerides level in the blood stream. You should always seek a consultation with a certified physician before taking any medication.
• Genetic – In some cases it is found that high triglyceride content in blood is part of the genes and runs in one’s family.

What Are The Symptoms Of High Triglycerides?

Generally, it is not feasible to observe any physical parameter and decide whether the individual has high triglycerides or not. Therefore, there are no major identifiable symptoms. Nevertheless, if the problem is genetic then xanthomas or fat deposits beneath one’s skin can be found.

Tips For Lowering High Triglycerides

If you have high levels of triglycerides, then you need to make the following changes in order to get it under control:

• Change your lifestyle – stop eating too much fatty or sweet food, stop smoking and drinking alcohol and start regular work outs to burn calories.
• Medicines – there are certain medicines that you can take for lowering triglycerides; however, this should be the last step. Always remember to see a doctor and never take medication by hearsay.

Types Of Cholesterol Arresting Medication

In the event that a person is not able to lower his or her cholesterol level by following natural cessation methods, a doctor may have to prescribe specific medication to catalyze and therefore expedite the cholesterol lowering process. Typically, one of the following types of medications may be advised by a health expert:

• Statins
• Cholesterol Absorption Inhibitors
• Bile Acid Sequestrants
• Nicotinic Acid Agents
• Fibrates

Statins

Statins basically inhibit the activity of the enzyme known as HMG-CoA reductase in the body. This enzyme mainly controls the rate at which cholesterol is produced in the human body. To put it more descriptively, Statins work in a two pronged manner. While working to reduce the cholesterol production in the body, they also increase the ability of the liver to process and remove cholesterol from the bloodstream. Statins are also known to increase the HDL (good cholesterol) level in the body.

Mostly, results of lowered cholesterol levels are seen after taking statins for 4-6 weeks. These drugs could decrease the overall cholesterol level in the body by 20% – 60%. There are however an approved list of statins that may be administered to a patient suffering from high cholesterol content. They are as follows:

• Fluvastatin
• Atorvastatin
• Pravastatin
• Lovastatin
• Rosuvastatin and
• Simvastatin

Cholesterol Absorption Inhibitors

Zetia is used to treat high cholesterol, along with a low-fat, low-cholesterol diet.

A prime example of cholesterol absorption inhibitor is Ezetimibe, which is sold under the name ‘Zetia’ in the U.S.

Bile Acid Sequestrants

Sometimes prescribed as a supplementary drug to statins, bile acid sequestrants magnify the cholesterol arresting effect, and the combination may reducing the level to 40% in many cases. However, these drugs may also be taken individually. They combine with bile acid produced in the body to remove the extra cholesterol content from the body. This combination takes place in the small intestine and most of the captured LDL content is flushed out of the system in the form of stool. The individual efficacy of the drug varies from 10% to 20%.

Most common examples of bile acid sequestrants include:

• Colestipol
• Colesevelam
• Cholestyramine

Nicotinic Acid Agents

Otherwise known as Niacin, Nicotinic Acid is a type of water soluble B vitamin. When given in as more concentrated dosage, it meliorates the blood levels concerning all lipoproteins. As such, nicotinic acid is not only effective in lessening LDL cholesterol, total cholesterol and triglyceride levels in the body, it also improves the HDL content in the blood.

Niacor, Niacin and Slo-Niacin are the common examples of nicotinic acid agents. In terms of efficiency, these drugs decrease the LDL levels by 15% and triglyceride content by 20% – 50%. At the same time, they can spike up the good cholesterol content by 15% – 35%.

Fibrates

As a cholesterol reducing medication, Fibrates work best to reduce triglyceride content from the bloodstream, while helping to boost the level of HDL marginally.  Genfibrozil and Fenofibrate are the two common fibrates used nowadays. However, these drugs are not recommended for people who suffer from liver disease or sever renal complications.

In Conclusion

Despite the efficacy of the above mentioned medications, they should not be taken without consulting a doctor. Doing otherwise could prove fatal. Also, once a patient starts the dosage, he or she will have to follow the dietary schedule as charted by the doctor.

Picture of normal artery and artery narrowed by atherosclerosis

What is Atherosclerosis?

Atherosclerosis is a gradually advancing, critical and chronic ailment in which the arterial blood vessel gets layered with deposits of cholesterol, calcium, macrophages and other fat cells. This deposit is termed as plaque. It is an ongoing process that results in the deposit increasing over time, and thickening the plaque inside the arteries. As a consequence, the arteries become narrow and the blood flow gets limited; thus, hampering the normal functioning of the organs.

In addition to this, there are other problems that can occur due to the deposit of thick plaque inside the blood vessels. Some of these are enlisted below:

• Arterial thrombosis – This is a problem that is caused when the plaque gets ruptured inside the artery. It leads to the clotting of blood, which in turn results in the blockage of the artery.
• Aneurysm – If the plaque deposit within the artery thickens a lot, it can lead to the damage and weakening of the arterial wall that causes the wall to balloon out. This inflation is known as an aneurysm.
• Internal bleeding – Internal bleeding in most cases is fatal. Severe bleeding is observed in individuals who have ruptured an aneurysm due to high plaque deposit.

How are Cholesterol and Atherosclerosis related?

Cholesterol and Atherosclerosis are very closely related. The levels of both good and bad cholesterol should be kept in harmony in order to maintain a healthy lifestyle. The level of high density lipoprotein should be high and the percentage of low density lipoprotein ought to be low in the blood as bad cholesterol (LDL) is one of the primary causes of Atherosclerosis.

What are the other causes of Atherosclerosis?

There are several other causes that contribute towards the chronic disease of Atherosclerosis. These are:

• Genetic fault – Many ailments run in one’s genes. Thus, if your immediate family or other close relatives suffer from Atherosclerosis, then there are chances of the same happening to you. Therefore, you should ensure that you keep a good check on your health.
• Smoking and Drinking – Regular smoking and drinking can prove to be a big contributing factor towards the onset and aggravation of Atherosclerosis. Thus, you should not make these a habit!
• Stress – Getting worried or tensed about situations affects your blood sugar levels, which in turn plays havoc with your internal systems. Stress is a major cause of such grave ailments.
• Being obese – The lifestyle that is prevalent these days is a serious cause for Atherosclerosis. People do not take care of what they eat or how they maintain their health. One in every ten people is found to be obese.

What are the symptoms of Atherosclerosis?

Although Atherosclerosis is a grave disease, the symptoms for this is not very clear. Atherosclerosis cannot be identified easily. It affects the major arteries in the body like the coronary, renal and cerebral arteries. It also affects the blood vessels of the legs and the arms.

A test conducted in the United States shows that Atherosclerosis is observed in approximately 17% out of 250 apparently fit teenagers; thus proving that the ailment begins early in one’s body. It also shows that amongst all cases detected with this disease, the first identifiable symptom in 65% of the male patients and 48% of the female patients was a fatal cardiac arrest or heart attack.

How to avoid Atherosclerosis?

The best way to avoid Atherosclerosis is by leading a disciplined and healthy life. Once there is an onset of a blockage, then it is impossible to get rid of it completely. All you can then do is damage control. Thus, avoid the following factors to ensure an ailment free life:

• Cigarettes, alcohol and drugs
• High cholesterol causing foods like heavy cream, veal, dark-meat, cocoa butter etc.
• High BP (blood pressure)
• Being overweight
• Skipping your workout
• Not eating a balanced diet with vegetables and fruits

What is the treatment for Atherosclerosis?

Several doctors advise starting with non-invasive techniques to slow down or control the growth of the plaque once the Atherosclerosis disease is detected. If an individual takes proper medication and makes the necessary changes in his or her lifestyle, then there are chances of amazing recovery from this disease. There have been several cases where the plaque deposits inside the patient’s blood vessel have stopped growing. However, this happens only when one is ready to make major changes in one’s lifestyle. In spite of these, the blockages once formed cannot be removed.

In case you want the treatment of Atherosclerosis to result in the blockages being removed, then you have to go for the invasive techniques. These are surgical procedures like Bypass surgery, stenting and angiography that are done by qualified surgeons. Nonetheless, this should always be the last resort.

What is Cholesterol?

Cholesterol comes from two Greek words ‘chole’ and ‘stereos’. While the former one means bile, the latter translates to stiff or solid. Cholesterol is a type of lipid or fat, which the liver produces and is present in the blood of all humans and animals. It is an essential component in maintaining normal functioning of the body. This wax like steroid is present in the outermost layer of each cell in a human body and has various different functions. Cholesterol is the major sterol that animals synthesize. Fungi and plants also synthesize cholesterol, but in small amounts.

Any compound that contains a fat and a protein is called a lipoprotein. Lipoproteins carry cholesterol in the blood vessels. There are three main types of lipoproteins and these are – triglycerides, HDL “high density lipoprotein” and LDL “low density lipoprotein”.

High density lipoproteins are commonly called the “good” part of cholesterol. These lipoproteins help in the removal of cholesterol from the cells, which is then transported back to the liver where it is disintegrated and excreted as waste or broken down into parts.

Low density lipoproteins are the entire opposite of HDL. Thus, it is not a surprise that they are termed as the “bad” part of cholesterol. LDL is responsible for carrying the cholesterol to the cells from the liver. High cholesterol levels arise when there is an excess of cholesterol deposited in the cell.

What Causes High Cholesterol?

High cholesterol can be caused by several factors. If an individual is suffering from diseases like high blood pressure, diabetes, or has a high level of triglycerides, then his or her cholesterol level might increase. People suffering from liver or kidney related diseases or having an underperforming thyroid gland can also face the same consequences.

Apart from this, there are several lifestyle oriented factors that contribute towards causing high cholesterol levels in humans. Some of the important ones are enlisted below:

• Food habits

Incorrect food habits result in accumulation of LDL, thus causing high cholesterol. Junk food and food items rich in saturated fats if consumed on a regular basis prove to be very harmful. Cream, sausages, red meat, cakes, pastries, etc, are few examples of foods that are rich in saturated fats.

• Smoking and drinking

Smoking tobacco and drinking alcohol increases the level of bad LDL, thus causing high cholesterol. This is observed in people who drink and smoke a lot.

• Obesity

Obese or over weight individuals also stand the risk of an increased level of cholesterol. Thus it is essential to maintain a healthy lifestyle by exercising regularly and staying fit.

Symptoms of High Cholesterol

It is difficult to try and identify the symptoms of high cholesterol only by looking at a patient. This problem is identified by conducting a blood test. Usually, the symptoms are observed due to the onset of a disease or health issue. These could be:

• Angina

Angina is a coronary disease that is caused due to the narrowing of the arteries. In such a case, the patient will observe acute pain with a feeling of strong pressure over the chest region. They might experience breathlessness and a squeezing feeling around the arm, chest, neck and jaw as well. Nausea, increased and erratic heartbeat, heavy perspiration and dizziness could be some more symptoms for this problem.

• Yellow Cholesterol deposits

This symptom is found in people who have a hereditary tendency of high cholesterol and is called Xanthomas. In this problem, yellow thick layers or patches are observed nearby the eyes. These are cholesterol deposits.

• Damaged blood vessels causing a stroke

A stroke is, more often than not, quick and occurs without prior warning. However, there are some symptoms that are sure signs of a stroke. These are as follows:

1. Patient’s body on one particular side starts getting numb suddenly
2. Reduced vision and lack of ability to communicate
3. Light-headedness, nausea, confusion and disability to maintain balance
4. Vomiting and fever
• Acute Pain in the Legs

High cholesterol results in narrowing the arteries. This hinders proper blood flow and the blood supply to the lower body is limited. Thus, it causes acute pain in the legs, especially while exercising.

Prepare for a Cholesterol Test

The cholesterol level in an individual’s body is checked by conducting a blood test. However, there are certain important factors to take into consideration before going in for a cholesterol testing. These are as follows:

• Fasting

It is a must to fast for at least eight to ten hours before getting cholesterol testing done. Since it is difficult to stay without eating for so long, it is advised to get the test conducted in the morning time. In this way most of the fasting hours are spent sleeping. Drinking water is allowed during this time and every other beverage like coffee or tea ought to be avoided.

• Medicine intake

If the person is under some type of medication, then they need to update their physician well in advance about it, so that if the doctor feels that the particular medicine might affect the cholesterol test results, they can suggest discontinuing the same for a few days until the test is done.

• Meal plan of the day before

One should eat in moderation the day before the cholesterol test is scheduled. The meal plan should contain vegetables and proteins and completely avoid fatty or fried foods. Experiencing pangs of hunger is natural on this day; however, there should not be any kind of indulgence due to this.

It is essential to prepare for the cholesterol testing properly to make sure that you get the correct results.

How to Prevent High Cholesterol?

High cholesterol can be prevented by ensuring that one leads a healthy lifestyle by following the below guidelines:

• Avoid harmful fatty foods

Although, fat is essential for the body, harmful fats should be completely avoided. It is best to eat a diet low in fat and cholesterol.

• Exercise

A work out regime is extremely essential to stay fit and fine!

• Stop smoking

Smoking is a major cause for many grave diseases and should be stopped completely.

• Do not stress

Continuous stress can raise cholesterol levels. So do not take stress and stay healthy!

]]> http://www.cholesteroladvice.net/understanding-cholesterol/feed/ 0 http://www.cholesteroladvice.net/low-cholesterol-diet/ http://www.cholesteroladvice.net/low-cholesterol-diet/#comments Sun, 04 Dec 2011 06:02:20 +0000 ethan http://www.cholesteroladvice.net/?p=117 Read more »]]> Therapeutic life changes which include dietary modifications have been recommended as the first line therapy in managing high cholesterol level. If you find yourself with high cholesterol numbers, it is time for you to modify your diet and opt for a low cholesterol diet instead.

Most people may frown upon a low cholesterol diet as the common perception is that they have to forgo good and tasty food and that cholesterol lowering foods are all bland and dull when on such a diet. This is so untrue because there is a great variety of low cholesterol recipes which are not only delectable but also healthy to your heart.

Read on to find out how to lower cholesterol level with a low cholesterol diet. You may mix and match these choices for a wholesome and tummy-filling diet.

1. Reduce intake of saturated fat

Always read the labels before buying your food and look out for products with low saturated fat content. Go for these products as every little reduction in fat intake helps to improve your dietary habit. Fatty foods like ice-cream, sausage, crackers, cheese, goose and duck meat should be consumed less and in smaller portions.

2. Try meat substitutes

If cutting down on meat seems like impossible for you, you may introduce protein-rich food like tofu and beans into your recipes while slowly tapering down your meat intake. These meat substitutes can take the flavor of your meat marinade just the same so you can enjoy delicious yet healthy meals.

3. Healthy cooking method

A low cholesterol diet can also be achieved with healthier cooking methods like steaming, boiling, poaching, stewing or grilling. Steaming fish gives you the same delicious taste without sacrificing the nutrients, unlike frying which zaps away all nutrients and adds on more unwanted fat and oil to the dish. There are a lot of low cholesterol recipes which explores steamed and grilled food, so you may try out these recipes for some dietary changes. Also, trim off any visible fat layers from poultry and meat before cooking.

4. Top up fiber in your diet

Foods that are enriched with soluble fiber are great choices to be incorporated in your cholesterol lowering diet. You may cut down on fat and meat intake and substitute them with beans, vegetables, fruits, lentils and oat bran instead. Fibrous foods help to flush out the bad cholesterol, keeping your heart strong and healthy.

5. Take more fish

Fish contains a healthy dose of omega-3 fatty acids which have cholesterol-lowering and cardio-protective properties. Cold water fishes like salmon and tuna are blessed with higher contents of omega-3 and should be consumed more frequently for good cardiovascular health. Take at least 2-3 servings of fish a week or you may also go for fish supplements with omega-3 fatty acid for the same benefit.

6. Eat more nuts

Craving for your chips and fries already? Why not snack on nuts instead? Go for walnuts, hazelnuts, almond, pecan nuts- they are all good food for your heart as they reduce cholesterol level. Taking a small portion of nuts every day blesses you with a lower risk of heart disease. However, don’t take nuts which are salted or sugared with extra calories.

7. Be aware of foods containing trans-fat

Most food products like biscuits, fries, butter and cake contain trans-fat and these are the food which you should consume less. Trans-fat can narrow your arteries and increase your risk of heart disease, so you should be more alert of the trans-fat content on the labels.

8. Choose unsaturated fat

Instead of using saturated fat like ghee and lard in your cooking, use unsaturated oil like olive oil , sunflower oil and canola oil to lower your bad cholesterol level. By using a healthier cooking oil, you get to cook the same tasty food without the extra fat and cholesterol.

9. Reduce intake of foods high in cholesterol

Fish roe and organ meats like liver and kidney are usually high in cholesterol and you should probably limit consumption of these food to 1-2 times in a month. Egg yolks also contain a considerable amount of cholesterol which you should be aware of. For those with high cholesterol level, it is best to take less than 4 eggs per week, including the egg yolks in processed foods.

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