High Cholesterol risks
“HEART ATTACK” or “STROKE”
اَعُوْذُ بِاللّٰہِ مِنَ الشَّیْطَانِ الرَّجِیْمِ ۔ بِسْمِ اللّٰہِ الرَّحْمٰنِ الرَّحِیْمِ
(سورة الشعراء 26 / 80) وَإِذَا مَرِضْتُ فَهُوَ يَشْفِينِ
"And when I am ill, it is He who(Allah) cures me"
Cholesterol is a waxy, fat-like substance that’s found in all cells of the body. Human body needs some cholesterol to make (1) hormones, (2) vitamin D, and (3) substances that help to digest foods. Our liver makes most of the cholesterol our body needs. Our body makes almost all the cholesterol it needs. However, cholesterol also is found in some of the foods we eat.
Cholesterol travels through the bloodstream in small packages of fat (lipid) on the inside and proteins on the outside. Cholesterol is oil-based and so does not mix with the blood (which is water-based). It is therefore carried around the body in the blood by lipoproteins.
Coronary heart disease is a condition in which plaque (plak) builds up inside arteries. Plaque (plak) is made up of (1) cholesterol (2) fat (3) calcium, and (4) other substances of blood.
High blood cholesterol is a condition in which you have too much cholesterol in your blood. Symptoms- High cholesterol has no symptoms. By itself, the condition usually has no signs or symptoms. Thus, many people don’t know that their cholesterol levels are too high. A blood test is the only way to detect high cholesterol. High cholesterol levels will go unnoticed and could present a silent threat of heart attack or stroke. Everyone should have their blood cholesterol levels tested once every 5 years.
(1) Coronary Heart Disease- when the blood supply to the heart becomes restricted
(2) Angina (an-JI-nuh)- If the flow of oxygen-rich blood
to your heart muscle is reduced, sharp chest pain. It
may feel like pressure or squeezing in your chest.
The pain also may occur in your shoulders, arms,
neck, jaw, or back. Angina pain may even feel like indigestion.
(3) Heart Attacks- When the supply of blood to the heart muscle is suddenly blocked or cut off. If blood flow isn’t restored quickly, the section of heart muscle begins to die. Without quick treatment, a heart attack can lead to serious problems or death.
(4) Stroke-When the supply of blood to the brain becomes blocked
The higher the level of LDL cholesterol Low-density lipoprotein or BAD CHOLESTROL) in your blood, the GREATER your chance is of getting heart disease. The higher the level of HDL cholesterol High-density lipoproteins- Good Cholestrol) in your blood, the LOWER your chance is of getting heart disease. Over time, plaque hardens and narrows your coronary arteries. This limits the flow of oxygen-rich blood to the heart.
Fat helps to absorb Vitamins A, D, E and K, the so called “fat-soluble Vitamins”. Fat also fills the fat cells and insulates the body to help keep you warm. The fats your body gets from the food gives two types of “ Essential Fatty Acids (EFA)”
(1) Omega 3 Fatty Acids -Omega-3 Fatty acids are utilized by the fastest functioning organs in the body. For example, omega-3s enable our hearts to beat properly, our blood to flow freely, our eyes to see, and our brains to make decisions faster and more clearly.
(1a) Plant Based Omega 3 Fatty Acid -Alpha linolenic acid
(ALA) e.g Flax Seeds, Spinach
(1b) Animal Based Omega 3 Fatty Acids and are highly unsaturated, mainly found in fish, shellfish and krill
(2) Omega 6 type fatty Acid- Omega-6s solidify and cause inflammation of the tissues. Some scientists link an excess of omega-6s in the human diet with such conditions as heart disease, stroke, arthritis, asthma, menstrual cramps, diabetes, headaches, and tumor metastases.
(2a) Plant Based Omega 6 Fatty Acid -Linoleic(LA) from Poly-Unsaturated Fatty Acid (PUFA) found in Sunflower and Corn Oil etc
(2b) Animal Based Omega 6 Fatty Acids - AA is found in liver, egg yolks, animal meats and seafood.
Ideal Ratio of omega-3 to omega-6 = 1:1.
Several studies suggest that eating a diet with a high Omega 3 to Omega 6 ratio can lead to a reduced risk of cancer, cardiovascular disease (CVD), inflammation, developmental disorders, and cognitive aging.
(1) The primary causes of high cholesterol are g e n e t i c (from Family).
(2) Eating too much of (2a) Saturated fats and (2b)Trans fats increase blood levels of cholesterol and heart-disease risk.
(2a) Saturated fats (Harmful dietary fat) e.g. such as (Egg yolks 123% of DV-daily value), Coconut Oil, (whole milk -1 cup- 41%) Pure Ghee,butter, cheese, Kidney, (Liver-50gm-9%),(Beef 50 gm-17%), (Lamb 50 gm- 21%),
(2b) Trans fats (Harmful dietary fat)– Hydrogenated Ghee, fried foods and packaged foods, such as cookies, crackers, and chips.
(3) Certain Diseases:(3a) Diabetes (3b) Liver or kidney disease
(3c) Polycystic ovary syndrome
(3d) Pregnancy and other conditions that increase levels of female hormones
(3e) Underactive thyroid gland.
(4) Medicines/Drugs that increase LDL cholesterol and decrease HDL cholesterol (progestins, anabolic steroids, thiazide diuretics, beta-blockers, estrogen and corticosteriods).
(5) Being Overweight may increase triglycerides & decrease HDL
(6) Cigarette Smoking- Smoking can lower your HDL
(7) Lack of physical activity can lower your HDL.
Some that actively lower cholesterol levels:
Monounsaturated Fatty Acids MUFA (Reduce bad cholestrol) Most preferable HEALTHY
(1) Olives and Avacadoes - Cholesterol Reduction:18%
(2) Boost or increase your Omega-3 (Healthier dietary fat) Omega-3 Fatty acids are utilized by the fastest functioning organs in the body. For example, omega-3s enable our hearts to beat properly, our blood to flow freely, our eyes to see, and our brains to make decisions faster and more clearly.
(2a) Fish high in omega-3 fatty acids include salmon, tuna, trout, mackerel sardines, herring and anchovies. Eat fish twice a week or Krill capsules
(2b) Flax Seeds Cholesterol Reduction:8-14% eat 25-50gm/day
(2c) Spinach and other dark leafy vegetables high in ALA. Lettuce (Salad ka Patta), cauliflower, cabbage, garden cress, bok choy,broccoli, brussels sprouts
(3) Eating plenty of Fiber helps lower your risk of heart disease. (3a) Beans. Beans are especially rich in soluble fiber. They also take awhile for the body to digest, meaning you feel full for longer after a meal. Examples kidney beans to lentils,
Uradh Dahl Black gram, garbanzos, black-eyed peas.
(3b) Oats and Barley - providing the soluble fiber beta glucan
(3c) Barley (cholesterol reduction by 7-10%) & other whole grains.
(3d) Pomegranate, Apples, grapes, strawberries, citrus fruits.
(3e) Eggplant and okra. are good sources of soluble fiber.
(3f) Soya foods (15g a day) - soya milk, soya desserts, soya meat alternatives, soya nuts, beans and tofu
(4) Nuts. A bushel of studies shows that eating almonds (cholesterol reduction by 7-10%), walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%.
Nuts have additional nutrients that protect the
heart in other ways.
(5) Plant sterols/stanols - found in a wide range of foods
(6) Take regular exercise. Achieve and maintain a healthy weight.
(7) Choose low fat dairy products, lean meats, fish & skinless poultry
(8) Adopt healthier cooking methods (e.g. steaming, baking) more often. (9) Opt for fat-free or low-fat foods
(1) Krill oil capsules (2) Fish Oil (3) Statins (4) Bile acid resins (5) cholesterol absorption inhibitors (6) Fibrates
Bad Cholesterol is mainly found in:
(1) Egg yolks, organ meats liver, shrimp, processed meat
(2) Whole milk, butter, cream, cheese, margarines, Ghee
(3) Cut Your Omega-6 (Indians eat Omega 6 to Omega 3 ratio
12:1) (Ideal ratio1:1)
(3a) Use Olive oil more & reduce vegetable oils sunflower or corn oil.
(3b) Limit processed foods- Some processed food manufacturers use cheap vegetable oils to mass produce their products.
(4) Avoid smoking
Compiled by: mirzaehtesham1950(at)gmail.com [Instead of (at) use @]
Mirza Ehteshamuddin Ahmed (Hyderabadi-Indian)
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Best Regards/Mirza Ehteshamuddin Ahmed (Hyderabadi)