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Cholesterol,
a yellowish fatty substance, is one of the essential
ingredients of the body. Although it is essential to
life, it has a bad reputation, being a major villain in
heart disease. Every person with a high blood cholesterol
is regarded as a potential candidate for heart attack, a
stroke or high blood pressure.
Cholesterol is a building block of the outer membrane of
cells. It is the principal ingredient in the digestive
juice bile, in the fatty sheaths that insulate nerves and
in sex hormones, namely, estrogen and androgen. It
performs several functions such as transportation of fat,
providing defense mechanism, protecting red blood cells
and muscular membrane of the body.
Most of the cholesterol found in the body is produced in
the liver. However, about 20 to 30 percent generally
comes from the foods we eat. Some cholesterol is also
secreted into the intestinal tract in bile and becomes
mixed with the dietary cholesterol. The percentage of
ingested cholesterol absorbed seemed to average 40 to 50
percent of the intake. The body excretes extra
cholesterol from the system through bowels and kidneys.
The amount of cholesterol is measured in milligrams per
100 millimeters of blood. Normal level of cholesterol
varies between 150- 250 mg. per 100 ml. Persons with
atherosclerosis have uniformly high blood cholesterol
usually above 250 mg. per 100 ml.
In blood, cholesterol is bound to certain proteins -
lipoproteins which have an affinity for blood fats, known
as lipids. There are two main types of lipoproteins : a
low density one (LDL) and a high density one (HDL). The
low density lipoprotein is the one which is considered
harmful and is associated with cholesterol deposits in
blood vessels. The higher the ratio of LDL to the total
cholesterol, the greater the risk of arterial damage and
heart disease. The HDL on the other hand plays a salutary
role by helping remove cholesterol from circulation and
thereby reduce the risk of heart disease.
Cholesterol has been the subject of extensive study by
researchers since 1769, when French chemist, Polutier de
La Salle purified the soapy-looking yellowish substance.
The results of the most comprehensive research study,
commissioned by the National Heart and Lung Institute of
the U.S.A. were announced about four years ago. The
10-year study, considered most elaborate and most
expensive research project in medical history, indicates
that heart disease is directly linked to the level of
cholesterol in the blood and that lowering cholesterol
significantly reduces the incidence of heart attacks. It
has been estimated that for every one per cent reduction
in cholesterol, there is a decrease in the risk of heart
attack by two per cent.Causes
Hyperchjolsterolaemia
or increase in cholestrol is mainly a digestive problem
caused by rich foods such as fried foods, excessive
consumption of milk and its products like ghee,butter and
cream,white flour, sugar, cakes, pastries, biscuits,
cheese, ice cream as well as non-vegetarian foods like
meat, fish and eggs. Other causes of increase in
cholesterol are irregularity in habits, smoking and
drinking alcohol.
Stress has been found to be a major cause of increased
level of cholesterol. Adrenaline and cortison are both
released in the body under stress. This, in turn,
produces a fat metabolising reaction. Adrenal glands of
executive type aggressive persons produce more adrenaline
than the easy going men. Consequently they suffer six to
eight times more heart attacks than the relaxed men.
The
Cure
To reduce the
risk of heart disease, it is essential to lower the level
of LDL and increase the level of HDL. This can be
achieved by improving the diet and changing the life
style. Diet is the most important factor. As a first
step, foods rich in cholesterol and saturated fats, which
lead to increase in LDL level, should be reduced to the
minimum. Cholesterol -rich foods are eggs, organ meats
and most cheese, butter, bacon, beef, whole milk,
virtually all foods of animal origin as well as two
vegetable oils, namely coconut and palm, are high in
saturated fats and these should be replaced by
polyunsaturated fats such as corn, safflower, sobayeans
and sesame oils which tend to lower the level of LDL.
There are monosaturated fats such as olive and peanut
oils which have more or less neutral effect on the LDL
level.
The American Heart Association recommends that men should
restrict themselves to 300 mg. of cholesterol a day and
women to 275 mg. It also prescribes that fat should not
make up more than 30 per cent of the diet and not more
than one third of this should be saturated. The
Association, however, urges a somewhat strict regimen for
those who already have elevated levels of cholesterol.
The amount of fibre in the diet also influences the
cholesterol levels and LDL cholesterol can be lowered by
taking diets rich in fibres. The most significant sources
of dietary fibre are unprocessed wheat bran, whole
cereals such as wheat , rice, barley, rye; legumes such
as potato, carrot, beet and turnips; fruits like mango
and guava and green vegetables such as cabbage,
lady’s finger, lettuce and celery. Oat bran is
especially beneficial in lowering LDL cholesterol.
Lecithin, also a fatty food substance and the most
abundant of the phospholipids, is highly beneficial in
case of increase in cholesterol level. It has the ability
to break up cholesterol into small particles which can be
easily handled by the system. With sufficient intake of
lecithin, cholesterol cannot build up against the walls
of the arteries and veins. It also increases the
production of bile acids made from cholesterol, thereby
reducing its amount in the blood. Egg yolk, vegetable
oils, whole grain cereals, soyabeans and unpasteurised
milk are rich sources of lecithin. The cells of the body
are also capable of synthesizing it as needed, if several
of the B vitamins are present.
Diets high in vitamin B6, cholin and inositol supplied by
wheat germ, yeast, or B vitamins extracted from bran have
been particularly effective in reducing blood
cholesterol. Sometimes vitamin E elevates blood lecithin
and reduces cholesterol presumably by preventing the
essential fatty acids from being destroyed by oxygen.
Persons with high blood cholesterol level should drink at
least eight to 10 glasses of water every day as regular
drinking of water stimulates the excretory activity of
the skin and kidneys. This in turn facilitates
elimination of excessive cholesterol from the system.
Regularly drinking of coriander (dhania) water also helps
lower blood cholesterol as it is a good diuretic and
stimulates the kidneys. It is prepared by boiling dry
seeds of coriander and straining the decoction after
cooling.
Regular exercise also plays an important role in lowering
LDL cholesterol and in raising the level of protective
HDL. It also promotes circulation and helps maintain the
blood flow to every part of the body. Jogging or brisk
walking, swimming, bicycling and playing badminton are
excellent forms of exercise.
Yogasnas are highly beneficial as they help increase
perspiratory activity and stimulate sebaceous glands to
effectively secrete accumulated or excess cholesterol
from the muscular tissue. Asanas like
ardhamatsyaendrasana, shalabhasana, padmasanaand
vajrasana are useful in lowering blood cholesterol by
increasing systemic activity.
Hydrotherapy can be successfully employed in reducing
excess cholesterol. Cold hip baths for 10 minutes taken
twice every day have proved beneficial. Steam baths are
also helpful except in patients suffering from
hypertension and other circulatory disorders. Mud packs,
applied over the abdomen improve digestion and
assimilation. They improve the functioning of the liver
and other digestive organs and activate kidneys and the
intestines to promote better excretion.
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