You’ve heard of cholesterol, right? Who hasn’t in these fat-phobic, health-obsessed times? If you are lucky enough to have got away without knowing it, well for you. Why you need to know about it now, you’re wondering. You’ve glossed over the newspaper articles and drawing room conversations, thinking I am not one of those time-scrunched professionals who can’t stop obsessing about their count spiraling out of control.


True. But that’s no good if you want to arm yourself and your family with the defense that you need against it. Since, genetically you are more predisposed to it. So, go ahead, download all you can—on cholesterol’s functions, the types found in our bodies and how they can both benefit and harm you.

What really is cholesterol? Cholesterol is a soft, waxy substance found among the lipids (fatty acids) in the bloodstream and in all our body cells. Its function is to form cell membranes and manufacture hormones and Vitamin D in our body. But just like there are good fats (mono/polyunsaturated) and bad (Trans fats), there is good cholesterol and bad.


Since cholesterol can’t dissolve in our blood on its own, it has to be transported back and forth from our cells by special carriers called ‘lipoproteins’. Low-density lipoprotein or LDL is known as ‘bad’ cholesterol and high-density lipoprotein or HDL is known as ‘good’ cholesterol. These two types of lipids, along with triglycerides and LP cholesterol pretty much make up one’s total cholesterol count which can be determined through a simple blood test.

Your heart is at risk

What gives you high cholesterol? There are two cholesterol ‘factories’ in our bodies. The liver, which produces 75 % of it (roughly 1,000 mg a day) and our dietary intake that manufactures the other 25 %. Animal foods are cholesterol-rich.

Typically, the human body manufactures all the cholesterol it needs, so one doesn’t need to consume it artificially. On the contrary, over-consumption can spike one’s blood cholesterol which may lead to heart disease. Tran’s fats or hydrogenated fats also increase cholesterol levels.

Symptoms of high cholesterol the pinkish-yellow deposits under the skin, particularly around the eyelids or on the tendons of the lower legs is generally a sign of high cholesterol. Intermittent claudicating is another. In some cases the symptoms could be angina.


Triglycerides, what? Triglyceride is also a form of fat the body manufactures and its elevated levels can be due to overweight/obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a carbohydrate-rich diet. People with high triglycerides often have a high total cholesterol level too, including a high LDL level and a low HDL level. Each year at least 4.4 million people in the world die as a result of raised cholesterol levels.

Your genes and mine Doctors say there has been a dramatic increase in the number of people afflicted with cholesterol problems over the past decade. Generally, Asians tend to have a poor lipid profile because of their genetic disposition, bad eating habits and sedentary lifestyle, they point out. The last two factors account for the growing numbers. Women and cholesterol the good news is that female hormones (estrogen) provide women with natural safeguards against high cholesterol levels in pre-menopausal years.

Biologically, estrogen production is highest during the childbearing years which are why pre-menopausal women are naturally cushioned against developing heart disease. Estrogen can lower one’s LDL and ratchet up the HDL. But this protection doesn’t last forever. With advancing age, a woman’s production of estrogen also wanes and so does her anti-cholesterol shield.

However, the bad news is that women tend to have higher triglyceride levels (ranging from about 50 to 250 mg/dl) than men, especially as they get older or overweight. In all, about 55 million adult women worldwide, according to the American Heart Association (AHA), have cholesterol levels of 200 or above.

Get rid of LDL You need to be proactive to keep your cholesterol under control. LDL is a major cholesterol carrier in the blood but accumulation of excess LDL cholesterol could be a health risk. In a combination with other substances, LDL can then form plaque—a thick, hard deposit that could clog arteries—leading up to a heart-unfriendly condition called atherosclerosis.

Up your HDL According to specialists, about one-third to one-fourth of blood cholesterol is carried in our bodies by HDL which ferries it from the arteries back to the liver from where it is eliminated from the body. HDL also assists in removing excess cholesterol from our bodies and is therefore termed ‘good’ cholesterol. Also, a high HDL level protects one against heart attack. The opposite is also true: a low HDL level (less than 40 milligram/deciliter (mg/dl) in men; less than 50 mg/dl in women) indicates a risk. A low HDL cholesterol level may raise one’s stroke risk too.

How to treat cholesterol Conventional medical treatments for high cholesterol includes: statins, niacin, bile-acid resins, and fabric-acid derivatives. Statins are the most widely prescribed drugs for lowering cholesterol. However, these come with their own side effects. Statins for example, lead to gastrointestinal upsets, liver damage and muscle aches. These conventional treatments are given when cholesterol has risen to unacceptable levels and lifestyle changes are not able to bring them down. Therefore, cholesterol-lowering medicines are most effective when combined with a low-cholesterol diet.

Lifestyle modifications since medication is not a good option, doctors tell us that lifestyle changes are indispensable for cholesterol control. However, while for some people lifestyle changes alone suffice, others need medication too.

Overall, medication, diet and exercise complete your arsenal against bad cholesterol.

This can be achieved by eating healthy and exercising regularly. A healthy diet, recommend docs, will not only augment one’s HDL count but also lower LDL, decelerating the risk of heart disease/stroke.

Don't eat it

Eat right to fight LDL

Our tip a common mistake people with high LDL levels make is that they focus entirely on whittling down their fat intake but forget to simultaneously augment their HDL count.

What else you can do

* Regular exercise will help you lose weight and control your cholesterol. 30 minutes of aerobic exercise at least thrice a week will do the trick. Aerobic exercise pushes up your heart rate thereby increasing your BMR (basal metabolic rate) which helps you burn fat. Opt for swimming, walking, jogging or cycling. Gardening and household chores (dusting, swabbing, sweeping) also help. Things you can do

* Exercise with a friend or join a group class to stay motivated. Choose exercises that you will enjoy, else you may abandon them out of boredom.

* Make sure you consult your doctor before starting out on an exercise program, especially if you have a history of heart disease or on medication.

* Quit smoking as it ups your triglyceride count and lowers HDL.

* Keep alcohol down as it can push up your triglyceride levels. Not more than one or two drinks per day. Keep your counts under control. So you see, cholesterol isn’t quite the villain it’s made out to be.

The ‘good’ one cushions one from a raft of life threatening illnesses while the ‘bad’ one performs vital functions and needs to be kept in check. A balanced lifestyle, good eating habits and moderate exercise are the way to go.

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