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Understanding cholesterol

It is healthy Olive oil in Mediterranean delicacies help in reducing cardio-vascular diseases

Choosing foods that lower blood cholesterol levels is an important element in the prevention and treatment of cardiovascular disease. Dietary measures make economic and medical sense: they may lower – but not necessarily eliminate – the need for expensive cholesterol-lowering medication that has many potential side effects.

Calories: consume a diet that contains just enough calories to support your ideal body weight and level of activity. The body converts all excess calories – even if they are from protein or carbohydrate- to fat.

Soluble Fibre: reduces the absorption of cholesterol from the gut. 10 gm a day will lower total and LDL “bad” cholesterol levels. Oatmeal is a great source of soluble fibre, but you need not splurge on packets of processed cereal for it. Barley is an economic alternative for Indians. Other good sources are kidney beans, psyllium, apples, pears and most fresh fruit.

Fish : depends on how you cook it , but fatty fish is a great source of omega-3 fatty acids that lower cholesterol levels, reduce blood pressure and limit clot formation. Two serving a week are the recommended minimum. Canola oil is a good omega-3 source for vegetarians. Nuts: are proof than high-fat foods can be lipid lowering- when consumed as part of a calorie-conscious diet.

Almonds, walnut and peanuts are rich in monounsaturated and polyunsaturated fats that trim cholesterol levels. Up to 20 percent of your daily calories may come from these foods as part of a heart-healthy diet.

Olive oil: forms the basis of the Mediterranean diet – renowned for lowering the risk of cardiovascular disease and promoting longevity. Olive oil is rich in monounsaturated fat and antioxidants. Choose “extra-virgin” olive oil - especially the “first cold pressing”.

Unfortunately, extra-virgin olive oil cannot survive the heat of Indian cooking, and refined olive oil suitable for Indian cooking is not so heart-healthy, so you really need to get into salads- where extra-virgin oil reigns supreme as a salad dressing. Two tbsp a day is the recommended quota.

Avoid certain fats: Trans –fat, found in reheated oil and many processed foods, does wonders - for the bank balances of cardiologists. Limit daily intake of saturated fat to less than 10 percent of total calories.

DR. RAJIV. M

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