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August 27, 2024 By Roopa Tandur 1 Comment

6 Good Cholesterol Foods You Must Eat

good cholesterol foods

When someone mentions cholesterol, we often think of bad cholesterol and heart disease. However, there are also good cholesterol foods that are vital for our body. Functions like the synthesis of Vitamin D and hormones, as well as the formation and structure of cell membranes, rely on good cholesterol. 

What is Good Cholesterol? 

Good cholesterol refers to High-Density Lipoprotein (HDL), which helps remove bad cholesterol, known as Low-Density Lipoprotein (LDL). HDL helps transport LDL to the liver for removal from the body. Consuming foods high in saturated fats can increase LDL levels, raising the risk of heart disease and stroke.

While exercising, sleep, stress management, limiting alcohol intake and quitting smoking are essential for maintaining healthy cholesterol levels, certain foods also help. Let’s take a look at some good cholesterol foods!

  1. Nuts and Seeds: They are high in healthy fats like monounsaturated and polyunsaturated fats (Omega 3 and Omega 6) and low on saturated fats, which help lower LDL cholesterol. They are rich in Alpha-Linoleic acid, which reduces inflammation and improves overall fat composition. These foods prevent oxidation of LDL cholesterol by free radicals, reducing plaque formation. They are also an excellent source of plant-based protein and fiber which give you a feeling of fullness. They also have a good amount of micronutrients which make them an ideal post-workout meal. However if you have allergies to nuts and seeds, avoid them. 
  2. Avocados: They are both tasty and nutrient-rich. They contain a high amount of Oleic acid, a monounsaturated fat that helps reduce inflammation and the risk of heart disease. Studies show that avocados can lower LDL cholesterol by 10% and total cholesterol by 8%. Additionally, avocados are high in fiber and healthy fats, which help you feel full for longer.
  3. Fatty Fish: Salmon, mackerel, tuna and sardines are rich in Omega 3 fatty acids, which benefit vital organs like the heart, brain and lungs. They also contain Vitamin D and A, essential for good bone and eye health. These fish are particularly effective in reducing death rates due to myocardial infarction and arrhythmia. They also help lowering plaque build-up in arteries and reducing the risk of cardiovascular disease. However, these fish contain contaminants, so cleaning them thoroughly before consuming is crucial.
  4. Eggs: They have a bad reputation due to their fat content, but not all fat in eggs are harmful. Eggs contain monounsaturated and polyunsaturated fats, which are heart healthy, along with saturated and trans fats, which raise bad cholesterol levels. One egg can easily provide a quarter of your daily fat serving. So including eggs in breakfast easily helps you include healthy fats in your diet. It also supports weight loss by preventing cravings throughout the day. Egg is a complete food, rich in both macro and most micronutrients and a good source of protein. Helps improve Vitamin D levels by aiding in its absorption. Having whole eggs by people who are already at risk of high cholesterol levels may worsen the condition, so include egg white as most of the fat and cholesterol in eggs comes from its yolk.
  5. Complex Carbs: Whole grain cereals like millets, wheat bran, oats, brown rice, fruit and vegetables contain longer chains of sugar that take longer to digest and convert into glucose, which the body uses for energy. Including 2 servings of whole grain cereals can help lower bad cholesterol, as the fiber in these foods aids in its removal from the body and improves HDL cholesterol levels.
  6. Lentils and Pulses: Including these in your diet is an easy and inexpensive way to get both macro and micronutrients. Lentils are a good source of polyphenols, which reduce inflammation and prevent many life threatening diseases, including some types of cancer. Proteins in lentils help prevent blood vessel constriction, improve HDL levels and reduce LDL levels. Lentils are also rich in folate, which prevents the accumulation of homocysteine, a trigger factor for heart disease. 

We hope this article helps you understand the difference between bad cholesterol and good cholesterol foods, as well as what to eat to stay healthy. For more tips, check out Healthy Reads or ask an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

January 25, 2018 By Palak Mittal Leave a Comment

Fat or sugars- which is more harmful

fat vs sugar

You may have heard that carbohydrates can lead to weight gain (and this very statement might cause you to think that sugar is worse) but, you probably have also heard that fat can lead to weight gain (and this statement may force you to think fat is worse). With these two different thoughts in your head, you find yourself hopping from a low-fat diet to a low-carb diet and then back to a low-fat diet.

Well, if you are confused as to which one is worse (Fat or Sugar), you are not the only one. This ‘fat v/s. sugar’ debate has been on for a long time and has created lots of dialogues and articles – none of which however come up with a clear picture.

Here is the truth: While there is actually no good sugar that you can include in your everyday diet, fat can be good or bad (depending on the kind you pick).

Excessive Sugar Equals Fat:

Excessive sugar converts to fat in your body; as you eat something sugary or drink a soda, your body does not use all the energy that is produced by sugar. The extra sugar that you consumed, is stored by your body and eventually, is turned into fats. Therefore, an intake of too much sugar has no nutritional value other than it getting stored in the body and converting to fat. Sugar is present in common snacks like biscuits and cakes, cereals, fruits, aerated drinks, smoothies and ready meals. Limiting the sugar intake should be a priority for you to maintain a healthy body. There are many negatives of a high sugar diet.

  • High sugar diets can lead to resistance to insulin resulting in diabetes.
  • The main reason for causing caries in teeth.
  • Sugar-rich diet raises Low Dietary Lipoprotein (LDL) (bad cholesterol), blood glucose and insulin levels. These are all major risk factors for heart disease.
  • Sugar is addictive and causes the release of dopamine in the brain. The pleasure sensation that the brain gets when dopamine levels are elevated creates an addiction.
  • Excess sugar is not used up by the body and is stored as fat for future use. It is a major cause of obesity.
  • However, fruits contain a small amount of fructose. Humans can easily tolerate the small amounts of fructose found in fruit. Reduce the added table sugar in your diet.

Fat Depends – there are good fats and bad fats:

  • Fat is considered deleterious to health and the root cause of high cholesterol. However, there are different kinds of dietary fats
  • Saturated – Animal fats and dairy
  • Monounsaturated – Olive oil, avocado, ground nuts and
  • Polyunsaturated – Omega-3 and Omega-6 fats in fish, walnut and flax seeds.
  • Eating a moderate amount of saturated fats, such those found in butter and meats, coconut oil along with seed oils such as olive and avocado are okay.

Foods with good fats are vital for good health:

  1. Essential for absorption of fat soluble vitamins like Vitamin A (vision), Vitamin D (strong bones), Vitamin K (blood clotting), and Vitamin E (healthy skin). These vitamins are vital for brain health.
  2. Saturated fats found in butter and coconut oil play a role in improving immunity. The saturated fats are present in white blood cells and their loss can reduce the ability of white blood cells (WBC’s) to kill germs.
  3. Less fat in the diet can lead to skin becoming dry and chapped.
  4. Fats provide twice the caloric energy as sugars. A fat rich meal helps to keep the body satisfied. A diet rich in walnuts, salmon, olive oil, and butter aids in weight maintenance.
  5. Omega-3 and Omega-6 fats raise the levels of High-density lipoprotein  (HDL or good cholesterol) in the blood.

In conclusion, I would say both sugar and fat cause equal damage and cause us serious medical problems and especially when bad fats are combined with sugar in a meal. You need to come up with a diet plan that avoids sugar completely and uses only good fats. Also, avoid processed foods and eat whole natural foods along with regular exercise.

 

September 28, 2017 By Anusha Subramanian Leave a Comment

Know your ‘Heart’ and its risks

Know your heart

Mahesh Agrawal was the happiest man as he watched his only daughter walk down the stairs in her bright red bridal dress. His eyes were moist. Father and daughter posed happily for photographs, laughed and joked. Amidst all the happiness and laughter, Mr Agrawal suddenly realized a strange discomfort in his chest. It was more likely an excruciating pain and he started to profusely sweat. The pain had now moved to his neck and he developed shortness of breath almost feeling choked. He held his hand tightly on his chest and slowly settled himself on a chair without letting anyone know.

At this point in time, he remembered his father had a similar heart attack. But, he did not want that scene to cloud the happy scene of watching his daughter getting married. As he watched his daughter get married he bid her a silent goodbye and passed away peacefully with a smile on his face. Unfortunately, it was too late before a doctor was called in.

When everybody got to know what had happened there was a sudden atmosphere of gloom. Nobody was aware what had happened. Today, on World heart Day, let’s try and understand more about our hearts and through this story we could exactly understand what happened to Mr Agrawal and why?

On doctor’s examination, the doctor revealed that Mr Agrawal had suffered a heart attack and that was because he had a Coronary Heart Disease (CHD). A heart attack occurs if the flow of oxygen-rich blood to a section of heart muscle is cut off. If blood flow isn’t restored quickly, the section of heart muscle begins to die. Without quick treatment, a heart attack can lead to serious health problems or death. CHD is the most common of all heart diseases. In the United States, CHD is the #1 cause of death for both men and women. India is not far behind. According to an article by Dr Arvind Kohli, a Cardiac Surgeon, there has been a dramatic rise in heart disease in India.

India will soon be the largest burden of heart disease globally. In India, out of the estimated population of more than 1.27 billion dispersed across various geographical regions, about 45 million people suffer from coronary artery disease. According to current estimates, India will soon have the highest number of cases of cardiovascular disease in the world. It is estimated to account for 35.9 percent deaths by the year 2030, said the article.

Over time, CHD can weaken the heart muscle and lead to heart failure and arrhythmias (ah-RITH-me-ahs). Heart failure is a condition in which your heart can’t pump enough blood to meet your body’s needs. Arrhythmias are problems with the rate or rhythm of the heartbeat.

Knowing the warning symptoms of a heart attack and how to take action can save your life or someone else’s say, doctors. In many cases patients are unaware of the risk factors and that this could be a problem that has developed over the years due to pre-existing heart disease. Several factors such as genetic, metabolic, early-life, conventional and non-conventional risk factors are suspected to cause high CHD morbidity and mortality rates among Indians. Knowing who is at risk helps a great deal. Men have a greater risk of heart attack than women do, and men have heart attacks earlier in life than women. However, beginning at Age 70, the risk is equal for men and women.

Many are of the opinion that heart disease is a lifestyle disease that occurs because one is not maintaining a proper healthy lifestyle. But, you are mistaken. Heart disease could also be due to family history. Here is where the nature vs nurture concept comes in. Did you develop a heart disease over the years, did you already have it and it went undiagnosed or did someone give it to you. In fact, you have an increased risk of developing heart disease if you have a parent with a history of heart disease, especially if they were diagnosed before Age 50. Ask your doctor when it’s appropriate for you to start screenings for heart disease so it can be detected and treated early.

The other common risk factors could include cigarette smoking and exposure to tobacco smoke, high blood cholesterol, and high triglycerides – especially high LDL (“bad”) cholesterol over 100 mg/dL and low HDL (“good”) cholesterol under 40 mg/dL. Some patients who have existing heart or blood vessel disease, and other patients who have a very high risk, should aim for an LDL level less than 70 mg/dL. Your doctor can provide specific guidelines.

The risk of heart disease is also highest among the urban population. A 2013 study concluded that over 70 percent of the Urban Indian population is at the risk of being diagnosed with heart disease. This is mainly due to unhealthy eating habits, lack of physical activity and stress.

High blood pressure (140/90 mmHg or higher), uncontrolled diabetes (HbA1c >7.0), physical inactivity and being overweight (body mass index [BMI] 25–29 kg/m2) or being obese (BMI higher than 30 kg/m2) are other risks for heart diseases. The population of diabetics in India is about 50.8 million, making India the diabetic capital of the world. The prevalence is higher in urban areas (6-8 percent) compared to rural areas (2-3 percent), according to statics provided in Dr Kohli’s article. The increase in hypertension prevalence has been steady over the last 50 years, more in urban than in rural areas. Hypertension is about 25-30 percent in urban and 10-15 percent in rural individuals.

You might be surprised but uncontrolled stress and anger could also lead to CHD. Staying calm helps. Indians like Americans have a higher degree of obesity due to bad food habits. Diet high in saturated fat and cholesterol apart from drinking too much alcohol are also a major risk factor for CHD. The more risk factors you have, the greater your risk of developing coronary artery disease.

Hence knowing the symptoms and risk factors is very important. The most common symptom of CHD is angina (also called angina pectoris). Angina is often referred to as chest pain. It is also described as chest discomfort, heaviness, tightness, pressure, aching, burning, numbness, fullness, or squeezing. It can be mistaken for indigestion or heartburn. Angina is usually felt in the chest, but may also be felt in the left shoulder, arms, neck, back or jaw. All of these symptoms were witnessed by Mr Agrawal.

Other symptoms that may occur with coronary artery disease include:

  • Shortness of breath
  • Palpitations (irregular heartbeats, skipped beats or a “flip-flop” feeling in your chest)
  • A faster heartbeat
  • Dizziness
  • Nausea
  • Extreme weakness
  • Sweating

Cardiac surgeons opine that the treatment for CHD involves reducing your risk factors. Change your lifestyle. Get active, exercise and eat right and sleep well. If lifestyle changes aren’t enough to control your heart disease, taking medications as prescribed to treat certain risk factors, such as high cholesterol or high blood pressure helps. Possibly undergoing invasive and/or surgical procedures, and seeing your doctor for regular visits is also good. Treating CHD is important to reduce your risk of a heart attack or stroke. If the problem is detected early lifestyle changes, medicines, and medical procedures can help prevent or treat CHD. These treatments may reduce the risk of related health problems.

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