CHOLESTEROL is a fat-like substance that circulates in our blood and tissues. Our liver produces around 1 gram of cholesterol every day. The cholesterol is transported in body to different parts by specialized carriers called LIPOPROTEINS. Lipoproteins are made of fat (lipid) on the inside and protein on outside. Lipoproteins are of two types – High Density lipoprotein (HDL) & Lower Density Lipoprotein (LDL). The lower the density of lipoprotein it contains more amount of fat.
Cholesterol is important part of all cell membranes – skin, brain cells, nerve tissue and intestine. It also participates in formation of bile acids in the liver to aid in digestion and in production of estrogen and testosterone.
HDL – is a life saving lipoprotein and considered as good cholesterol.
It helps in preventing harmful build-up of cholesterol in arteries by carrying it back to the liver for disposal and lower the risk of heart attack or stroke. It also acts as antioxidant to neutralize free radical which causes oxidation of cholesterol.
If Cholesterol is important component of cell membrane, then why it is commonly called as bad for health?? Let’s understand dark side of cholesterol. Cholesterol is good for health in its native form but when its carriers like LDL undergoes oxidation through free radical damage and then the real threat starts – oxidized LDL starts aggregating monocytes and macrophages leading to formation of plaque through various chemical reactions and finally leading to clogged artery to cause cardiac complications.
The best way to manage – prevention of LDL oxidation by maintaining adequate amount of HDL and adding antioxidant rich foods in regular diet.
Super Food to Lower Excess LDL (Bad Cholesterol) in the Body
Soy Foods – tofu, soya bean, and enriched soya milk
Isoflavones and soluble fiber component acts like human hormone to lower LDL and increase HDL (good cholesterol).
Beans – kidney bean, black bean, chick pea and butter beans.
Excellent source of protein and soluble fiber which helps in reducing LDL
Cold Water Fish – Salmon, Sardine, Mackerel, and Whit albacore tuna
Rich in omega-3- fatty acids which aids in lowering LDL and increasing HDL.
Avocado – rich in oleic acid (monounsaturated acid) which aids in increasing cholesterol.
Garlic – contains allicin aids in lowering cholesterol levels – decreases LDL, triglycerides (TG) and raises HDL.
Cinnamon – reduces TG, LDL and blood sugar levels
Nuts – almonds, hazel nuts and walnuts.
Rich in monounsaturated fats and fiber which aids in reducing cholesterol levels.
Tea – green or black tea – rich in flavonoids which help in preventing oxidation of LDL cholesterol.
Apple – rich in pectin and quercetin – help in preventing oxidation of LDL and reduces formation of LDL in liver.
Grapes – rich in flavonoids like quercetin and resveratrol.