The Cholesterol Factor

Cholesterol is a waxy substance that is present in our blood. It's an important component of our cell walls and other tissues, but is thought to be harmful in excess. It can lead to blockages caused by plaque formation in the heart's arteries, causing heart disease and heart attacks. Such blockages can also happen in arteries in the legs, or in the brain. 

Cholesterol is produced in the liver, and the amount produced is influenced by our genes. The food we consume, too, has an effect on cholesterol levels. Fatty foods, especially those high in saturated fats, and foods high in simple sugars such as cold drinks increase cholesterol levels. Lack of physical activity and exercise also lead to elevated levels.
We can reduce or control cholesterol levels by following a heart-healthy lifestyle, which must include regular physical activity-at least 30 minutes daily-and a diet high in fruits and vegetables and low in saturated fat.
Statins are the group of drugs most recommended for those with high cholesterol. For your doctor to 
decide when you should start taking them will depend on your overall clinical picture, not just your cholesterol levels. In general, if you are diagnosed with heart disease and diabetes, you may need to take them. Also, if a test shows your LDL (low density lipoprotein) cholesterol-the "bad" one-to be over 190, you are likely to be prescribed statins. Anyway, the doctor will decide meds on a case-to-case basis.
Red yeast rice (rice that has been fermented by the red yeast, Monascus purpureus) has been shown to be effective in lowering cholesterol. Include garlic and flaxseed in your daily diet. Olive oil, canola oil or other oils rich in monounsaturated fatty acids can be used for cooking in order to reduce cholesterol through food. 

You may not be eating right, so it pays to have your diet evaluated by a nutritionist to ascertain the quantity and frequency of cholesterol rich-foods you may be consuming. These can be suitably substituted with low-fat and zero-cholesterol food options along with foods rich in fibre, to 

reduce your bad cholesterol levels.
A combination of diet, exercise and lifestyle modifications work best in producing long-lasting effects. For the obese, weight reduction is key. Some foods that help manage cholesterol levels well and must be included in your diet are:

• Oats: A suitable breakfast option. The beta glucans present in oats help reduce LDL cholesterol levels.

• Nuts: Walnuts and almonds can be a healthful snack option. They are calorie-dense and you just need to take a few, working them into your meal plan.

• Kidney beans (rajma): Half a cup provides a day's fibre requirement.It can help maintain slower rate of absorption of cholesterol from other foods.

• Green leafy vegetables: Also rich in fibre, they fight arterial plaque formation.

• Avocados: Rich in monounsaturated fat, they work by reducing LDL and upping HDL. But it's high-calorie, so eat in moderation. 

• Black grapes: Both reduce and regulate cholesterol levels. Phytochemicals present are known to be heart protective. 

• Green tea: Drinking green tea improves the functioning of endothelial cells, thereby reducing the risk of clogged arteries. It also helps lower LDL cholesterol levels.

• Flaxseed: Ground flaxseed is digested more easily. Add a tablespoon of ground flaxseed to salads, raita or veggies.

• Wheatgrass: Rich in antioxidants, which are heart friendly, wheatgrass also boosts immune response and detoxifies the body.

• Garlic: Known for its cholesterol-lowering effect when consumed raw or substituted with garlic supplements. Warning: patients on blood thinners such as Warfarin need to check with their doctors about garlic consumption.

• Fish: It is a good source of omega-3 fatty acids, which are heart friendly. Eating up to 150 grams two to three times a week is beneficial. But it should not be fried-fish.

Minimize common cholesterol-rich foods, such as red meat, egg yolk, butter, cheese, ghee, cream, full cream milk and margarine and avoid junk, fast and fried foods.