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Cholesterol check: Stay active at work, exercise at least for

30 mins daily
BY SALIHA NASLINE, ET BUREAU | UPDATED: FEB 20, 2018, 11.46 AM IST Post a Comment

Total cholesterol. Good cholesterol. Bad cholesterol. Triglycerides. With all these terms,
cholesterol is often seen mainly as a baddie in the body. By itself, it’s not.

We need cholesterol to stay healthy because every cell in our body uses it. Cholesterol is
an essential building block for human tissues and it assists in bile production in the liver. It
has a crucial role to play in the proper neurological, hormonal and metabolic functioning of
the body.

Lack of awareness of what cholesterol really means impacts the ways in which people
address cholesterol-related concerns. For instance, cholesterol (HDL or LDL) are fats Cholesterol check: Stay active at work, exercise at
combined with protein and there is nothing such as good or bad cholesterol — both are least for 30 mins daily

required at optimal levels for a well-balanced functioning of the body, said Dr Vighnesh Y,
head of medical services at CallHealth. Related
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Vighnesh said: “Elevated cholesterol levels are one of the risk factors for heart disease, stroke and peripheral artery disease. The
underlying pathology for all the three conditions is the same – the plaque builds up within arteries, altering the blood flow to the target
organs such as heart, brain, kidneys, etc.”
Dr Subhash Chandra, head of the department of cardiology at Delhi’s BLK Super Speciality Hospital said: “Cholesterol forms an integral
part of atherosclerotic plaques residing in the wall of coronary arteries. Excess cholesterol in blood has been correlated with coronary
artery disease, and its control leads to reduced heart attacks and mortality.”
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THE CONTROLS

“Medical professionals across the world believe and practise control of cholesterol through diet, exercise and use of statins (a group of
drugs used to control cholesterol) based on huge research data available over the past few decades,” Chandra said.

The medical community has started moving towards preventive interventions to maintain desired cholesterol levels as lowering
cholesterol below the acceptable values is also not advised. “By proactively educating people on the right dietary and lifestyle habits,
focusing on the importance of the right fitness and exercise regime, doctors are prescribing medications only if values are beyond
recommended guidelines and by taking other comorbidities into account,” Vighnesh said.

DIETARY FACTOR

Almost 75-80% of the cholesterol is produced by the liver in our body. Very little of it is derived from a food source. “Studies have shown
that we do not have to worry about consuming foods that are high in cholesterol. Hence, several physicians are now of the opinion that
eating cholesterolrich foods does not contribute to increasing your blood cholesterol levels,” Vighnesh said. “However, people with
health conditions such as diabetes should continue to avoid cholesterol-rich foods.”

Dr Sowmya TJ, consultant physician at the wellness department of BGS Gleneagles Global Hospitals in Bengaluru, said: “Foods to be
really worried about include fried foods, hydrogenated oils like fats or trans fats present in cookies, pastries, mayonnaise, meat and full-
fat dairy products.” She said foods that can reduce cholesterol levels include high-fibre foods such as oats, green leafy vegetables and
fruits; soya foods such as soya milk and tofu; and foods with polyunsaturated fats such as avocados, almonds, walnuts and olive oil.

Chandra too said that dairy products, milk and milk products, red meat, yellow of eggs and coconut oil are saturated fats and rich in
cholesterol, and should be avoided. “Fruits, vegetables, oats, nuts, skimmed milk, unpolished rice and whole grains are some food items
which help reduce cholesterol,” he said.
Several food items have been shown to positively influence cholesterol levels.

To reduce the risk of cardiovascular events, a simple thing to remember is to have two bowls of fruits and vegetables daily. Office-goers
often tend to eat what they get. They should avoid fried food and junk foods, said Dr Nihar Mehta, consultant cardiologist at Jaslok
Hospital and Research Centre, Mumbai.

For general well-being, you should avoid eating too much grain and sugars. Alcohol is best kept away or should be had in moderation.
Also avoid a sedentary lifestyle, smoking and obesity. Constantly monitor and manage your lifestyle choices better, Vighnesh said.

THE MEAT MYTH

It is a myth that consuming animal meat raises high-cholesterol risk. The key, again, is moderation. Staying off meat and overdoing on
unhealthy vegetarian options will not do you any good. Just make healthy food choices.

GENES IN PLAY

Genetics play a crucial role in determining your lipid values. For example, some people are blessed with good genes that ensure higher
levels of HDL (so-called good cholesterol) despite undesirable eating or lifestyle habits. On the contrary, those with
hypercholesterolaemia, especially familial, are prone to unhealthy cholesterol levels in blood with barely any mistake on their part. A
combination of tailored diets, proper lifestyle and medication can help such people lead healthy and fulfilling lives.

STATIN STATS

What’s surprising, Vighnesh said, is that while cholesterol continues to be an area of concern, the hype surrounding higher cholesterol
levels for the past two decades has resulted in knee-jerk prescription of cholesterol-lowering drugs.

“All medications have side effects,” he said. “Statins have been found in certain studies to slightly increase the risk of type 2 diabetes,
even as they reduce the risk of heart attacks and strokes. Hence, newer studies are suggesting that these drugs be used only in cases
where the undesirable cholesterol levels are high or if one falls under a high-risk category.”

Jaslok Hospital’s Mehta said: “The benefits of statin therapy in the long term outweigh the small risk of developing diabetes for patients.
Statins have a tremendous role in reducing cardiovascular events and maintaining LDL cholesterol levels. Exercise and diet control
should be the priority for cholesterol control, and if patients can adhere to a regular exercise regimen and diet control, the future risk of
diabetes will also be reduced.”
 WOMEN AND CHOLESTEROL

According to the American Heart Association, younger women have a lower risk of cardiovascular disease due to the protective role of
oestrogen, which tends to keep HDL levels up. When oestrogen production declines after menopause, HDL levels can reduce in
women, increasing the cardiovascular disease risk, said Sowmya.

Women are therefore advised to stay physically active. Endurance training is known to maintain optimal values of cholesterol in the
body. This coupled with the right balance of fibre, carbohydrates, fat and protein in the diet is crucial for maintaining the desired levels of
cholesterol, said Vighnesh.

WORKING PROFESSIONALS

Working professionals must exercise regularly for at least 30 minutes a day. They should remain active at the workplace, eat judiciously
and check blood lipid profile at regular intervals, Chandra said.

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