The right way to manage your cholesterol level, as per an expert

 (Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news)

01 Tips to manage your cholesterol level

High cholesterol level is the growing problem among the people of the modern age. Not only older adults, but even the younger population is said to be suffering from this health condition. The rising concern has also given way to several misconceptions related to it like how it is caused, how to manage it and what to eat, and what to avoid. To put an end to all these fallacies, Celebrity Nutritionist Rujuta Diwekar recently took to her Instagram handle and shared a video where she enlightened her followers about cholesterol. In her 30 minutes long video, she spoke about the types of cholesterol, ways to manage them and also busted some myths related to it.

02 What is cholesterol?

Firstly, cholesterol isn't just fat as widely believed by many. It is a sterol, a type of lipid, made from part fat and part protein. It is a waxy substance found in your blood and needed to build healthy cells. This is considered problematic when its level in the blood rises, which gives way to heart problems. There are mainly four kinds of cholesterol

HDL- High-density lipoprotein (HDL) cholesterol or good cholesterol helps to remove other forms of cholesterol from your bloodstream. It contains more protein and less fat.

LDL- Low-density lipoprotein (LDL) cholesterol or bad cholesterol deposits excess cholesterol in blood vessel walls and increases the risk of heart disease. It contains more fat and less protein.

VLDL- Very-low-density lipoprotein (VLDL) cholesterol is produced in the liver and delivered into the bloodstream to supply body tissues with a type of fat. It has little protein and a very high-fat content.

TG- Triglycerides or TG are the most common type of fat in the body, which helps to store excess energy from your diet.

03 The ideal level of cholesterol in your blood

Generally, when we get our cholesterol level tested, the report reveals the number of all the four types of fat present in the body. As per Rujuta, the total level of cholesterol in a healthy person should be below 200 mg/dL, but the catch is that the level of LDL should be high in it and others should be low. The total cholesterol level doesn't actually provide you with a clear picture. So, here is what the level of each type of cholesterol should be:

HDL: 50 mg/dL and above

LDL: 100 mg/dL to 150 mg/dL

VLDL: 25 mg/dL and under

TG- 150 mg/dL and under

04 ​Do fatty foods affect your cholesterol?

It is a common misconception that fatty foods can increase your cholesterol level due to which most people give up on them. Rujuta said the truth is that not all fatty foods are harmful. "Foods rich in natural fats are not the ones that contribute to high cholesterol levels. Skipping these won't bring the cholesterol level down," she said. "In fact, doing that would make us more prone to nutrient deficiencies," she added.

Rujuta recommends having all kinds of foods naturally rich in fats like whole eggs, nuts (cashews, walnuts, almonds, peanuts), meat, mutton, seafood and dairy products. Even for oil, she suggests using the one locally used in your region for cooking purposes like mustard oil, groundnut oil, coconut oil and sesame oil.

"Cooking in oil or eating fatty foods is not a problem if you are using them as your grandmother used to do. Excess of anything is harmful," she warned. "For oil, avoid the one that is promoted as low in cholesterol because any kind of oil made from natural sources has no cholesterol in it," the nutritionist clarified.

05 What puts you at risk?

Foods are definitely not something that increases the risk of high cholesterol. Lifestyle factors have a major role to play. Here are a few things that may increase cholesterol levels.

Inactivity

Smoking

Alcohol intake

Genetic factors

Age

Gender

Diets (fasting and removing food groups)

06 ​What to do to control your cholesterol level?

To bring your cholesterol level back to normal, first of all, eat healthy and home-cooked foods. Rujuta suggests that feasting should be once a blue moon thing. Rest of the year, eat healthy, seasonal and local foods. She also insists on avoiding packaged and highly processed food.

When it comes to exercising, include strength training in your regime for 2 days a week. The rest of the time, try yoga, stretching, exercising, and even walking is good. But be consistent and regular.

Apart from diet and exercise, try to manage your stress level and sleep on time.