Cholesterol is a tricky molecule. The very word evokes a sense of dread among folks. However, it is important to note that not all forms of cholesterol are bad for health. Indeed, cholesterol is an integral component of our bodies’ cellular makeup and plays crucial roles in implementing various biological functions. As with many things in life, maintaining a healthy equilibrium of this lipid is critical to ensure overall well-being and reduce the menace of cardiovascular diseases. This article shall discuss the different types and functions of cholesterol, as well as how to keep it in check.
Essentially, cholesterol is a waxy, fat-like substance found predominantly in animal cell membranes. Biosynthesized by our cells themselves, it is required by the body to make hormones, vitamin D, and substances, like bile acids, that assist in digestion. It is primarily produced by the liver and can also be obtained from certain foods we consume.
The two main types of cholesterol are:
- HDL (High-Density Lipoprotein) – Often referred to as “good” cholesterol. Acting as a scavenger, it picks up excess cholesterol from the bloodstream and tissues and transports it back to the liver for disposal. Higher levels of HDL are associated with a reduced risk of heart disease.
- LDL (Low-Density Lipoprotein) – Commonly known as the “bad” form of cholesterol. It carries cholesterol from the liver to cells across the body. When LDL levels are too high and/or there is insufficient HDL, it can lead to the accumulation of cholesterol in the arteries, forming plaques that cake up the already narrow vessels, blocking vital blood flow. This condition is known as atherosclerosis and increases the risk of cardiovascular disease as well as stroke.
One’s diet and lifestyle choices play a critical role in determining cholesterol levels. The following are some key points to consider:
- Healthy Fats: Replace saturated and trans fats with monounsaturated fats with healthier monounsaturated fats (found in rice bran oil for instance); as well as polyunsaturated fats found in fish, seeds, and nuts. When consumed in moderation these fats help lower LDL levels.
- High-Fiber Foods: Including more soluble fiber in our diet also helps in reducing LDL levels. Foods rich in roughage include whole grains, lentils (daal), legumes, fruits, and vegetables.
- Omega-3 Fatty Acids: Omega-3 fatty acids; found in fish, seeds, and nuts, are linked with heart health, by lowering triglyceride levels.
- Regular Exercise: Engaging in habitual physical activity raises HDL levels and has the converse effect on LDL levels, providing a win-win situation. It is recommended to aim for 150 minutes of moderate-intensity aerobic exercise weekly, along with strength-enhancing exercises.
- Avoid Smoking: Smoking lowers HDL levels and damages arterial linings, making them more prone to plaque build-up, a condition known as atherogenesis.
Alongside the aforesaid points, timely check-ups and blood tests are important to monitor cholesterol levels. When lifestyle modifications alone are insufficient in controlling high cholesterol levels, physicians may prescribe medications like statins to counter LDL levels.
To wrap up, while the word ‘cholesterol’ seems intimidating, it is a vital component of our bodies, playing essential roles in cell structure and function. However, maintaining a balance of it is key to keeping heart disease at bay. Proper diet, regular exercise and avoidance of smoking are the core means of managing cholesterol. In certain cases, medications such as statins may be prescribed. Understanding cholesterol and making informed decisions enables us to prioritize heart health and overall well-being.
Article Credits
Dr. Anoop Lal, Medical Director, CareMithra
Rohan Panicker, Creative Writer, CareMithra