Cholesterol is a waxy, fatlike substance that travels through our blood stream via a protein called lipoproteins. There are two types of lipoproteins that carry cholesterol, low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Cholesterol is needed by the body to do some work like build cell walls and produce some hormones. But too much cholesterol can damage the arteries and lead to heart diseases. When cholesterol deposits at the blood vessel they form plaques and narrow the arteries thus affecting the blood supply to the heart which cause chest pain. Also, if these plaques rupture, then it will block the flow of blood thus causing heart attack and stroke.

Myths regarding cholesterol: –

• People think that all cholesterol is bad for the body. But that is not true, the fact is HDL cholesterol is beneficial for the body and it is also called ‘good cholesterol’ whereas LDL cholesterol is not good for the body and it is termed as ‘bad cholesterol’. HDL helps to remove cholesterol from the arteries by carrying cholesterol back to the liver for disposal while LDL leaves cholesterol in the arteries and they build up in the blood vessels.
• People out there often think that any food that contains fats is bad for a high cholesterol patient. But the truth is good fats or unsaturated fats in moderation are good to lower bad cholesterol and to increase good cholesterol. However, people must strictly avoid trans
• Also, many believe that if they have high cholesterol then they will be able to feel it. But usually, high cholesterol doesn’t have any symptoms. The only way to know is through a blood test and it is safe to have a routine cholesterol screening with a healthy diet and lifestyle.

Causes of sudden increase in cholesterol level: –

• Unhealthy diet that consists of saturated fats, trans fat, and processed food increases LDL and lowers HDL.
• Lack of exercise with a bad lifestyle led to an increase in cholesterol levels.
• Obesity puts you at risk of high cholesterol.
• Smoking tobacco and drinking too much alcohol increase the cholesterol level in the blood.
• People with type 2 diabetes are most likely to have an increase in cholesterol level.
• Chronic kidney disease leads to high cholesterol.
• Hypothyroidism patients have the chance to develop high cholesterol.
• For females who have PCOS/PCOD have the chances to develop high cholesterol.
• Females after menopause may experience an increase in cholesterol levels.

 Complications of high cholesterol levels: –

• Heart attack
• Stroke
• Chest pain
• Peripheral vascular disease
• High blood pressure
• Irregular heart rhythms
• Chronic kidney disease
• Risk of gallstone

Prevention and treatment of cholesterol: –

1. Eat a healthy and balanced diet, eliminate junk and processed food containing trans fat.
2. Have a healthy BMI.
3. Exercise regularly and stay active throughout the day.
4. Limit your alcohol consumption.
5. Quit smoking.
6. Lead a healthy lifestyle with proper sleep and manage stress.

For the treatment of cholesterol, one must follow the above tips with the proper medication after consulting with a doctor and nutritionist.

Role of food habits for cholesterol: –

Diet plays an important role for cholesterol levels, whether to prevent from having high cholesterol levels or to control the high cholesterol levels. One must eat a diet that is low in cholesterol, animal fats, have good fats in moderation and high in fiber.

Foods to include in your diet

• Omega-3 fatty acids like salmon, herring, nuts, seeds, avocadoes, olive oil.
• High fiber like fruits, vegetables, and whole
• Lean protein like legumes, fish, chicken.
• Good fats like ghee, mustard oil,coconut oil, sesame oil in moderation.
• Foods that are baked, steamed, broiled, grilled, roasted are better.

Foods to exclude from your diet

• Cholesterol containing foods like liver, organ meats, egg yolk.
• Trans fat in deep fried foods like chips, fried chicken and hydrogenated oils.
• Saturated fats in junk and processed food.
• High sugary products like chocolate, muffins, donuts, pastries.