A Fit Person Could Have High Cholesterol, Fibre-Rich Foods Reduce Bad Cholesterol, Expert Says

Foods like olive oil and oily fish, that can help increase good cholesterol. One should avoid ultra-processed foods and an excess of refined carbohydrates if they have high cholesterol.

Cholesterol: High-fibre foods, pulses, fruits, vegetables, fatty fish, and oats can help reduce bad cholesterol. For men, the minimum good cholesterol should be 40 mg/dl and for women, 50 mg/dl.

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Cholesterol levels in the blood are an important determining factor of one's heart health. A waxy, fat-like substance made by the liver, blood cholesterol is essential for performing important activities in the body, such as making hormones and digesting fatty foods. Experts recommend that people consume as little dietary cholesterol as possible because the body already makes all the blood cholesterol it needs, according to the Centers for Disease Control and Prevention. 

The proteins on which cholesterol travels through the blood are called lipoproteins. There are two types of lipoproteins, namely low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol, also known as bad cholesterol, makes up most of the body's cholesterol, and high levels of this cholesterol increases one's risk for heart disease and stroke. HDL cholesterol, also known as good cholesterol, absorbs cholesterol in the blood, and carries it back to the liver, following which the liver flushes the cholesterol from the body. Therefore, one must try to maintain high levels of HDL cholesterol in their blood to lower the risk for heart disease and stroke.

However, a fit and healthy individual, who consumes good food and exercises regularly, might have high levels of bad cholesterol. Genetic factors have a role to play in this, Dr Vivek Chaturvedi, Head, Department of Cardiology, Amrita Hospital, Faridabad, told ABP Live. 

The reason why a fit and healthy person might have high cholesterol is that his or her body's tendency to make excessive cholesterol has been influenced by genetics. 

Foods to avoid when one has high cholesterol 

One should avoid ultra-processed foods and an excess of refined carbohydrates if they have high cholesterol, Dr Chaturvedi said. 

He added that excessive consumption of red meat and eggs, as well as poor quality fat such as trans fat and pre-heated oil should also be avoided. 

One should avoid fat-rich foods like milk and milk products, red meat and excessive carbohydrates, and processed food if they have high cholesterol, Dr Subhash Chandra, Chairman & Head, Cardiology, BLK-Max Super Speciality Hospital, told ABP Live.

Foods and lifestyle habits to reduce LDL or bad cholesterol

LDL cholesterol in the body is partially determined by diet, and some foods, if consumed on a regular basis, can reduce bad cholesterol. However, the amount may not be significant, Dr Chaturvedi said.

“These items consist of high-fibre foods, pulses, fruits, vegetables, fatty fish, and oats, among others. In terms of lifestyle, one should eat a high-fibre diet and focus on a plant-based diet rather than an animal-based diet. These few adjustments will undoubtedly lower harmful cholesterol,” Dr Chaturvedi added. 

Foods and lifestyle habits to increase good cholesterol

HDL or good cholesterol serves to protect people from cardiovascular disease. “There are several ways to boost HDL cholesterol, including taking medications. However, all these pills either have unacceptable side effects or have not been shown to decrease heart disease risk in studies. There are certain foods, like olive oil and oily fish, that can help increase good cholesterol. Regular aerobic exercise is the most consistent, safe, effective, and low-cost way to raise cholesterol. Studies show that exercise increases good HDL cholesterol in a safe manner,” Dr Chaturvedi said. 

Ideal range of good cholesterol 

Experts are certain of the minimum acceptable level of good cholesterol, but unsure of its maximum level. “The rationale behind this is that when exceptionally high amounts of good cholesterol are discovered, they might actually be made up of dummy units of that cholesterol that are not truly doing what they were intended to do. For men, the minimum good cholesterol should be 40 mg/dl and for women, 50 mg/dl,” Dr Chaturvedi said.  

Range for bad cholesterol that must not be exceeded

The range and threshold of bad cholesterol are slightly contentious, Dr Chaturvedi said. “However, goals for beginning treatment for high bad or LDL cholesterol depend on the baseline risk of heart disease and the presence of additional heart disease risk factors. One’s cholesterol level should not be more than 130 to 140 mg/dl if one does not have heart disease or any other risk factors for heart disease. If one has any heart disease, their score should be below 70 mg/dl and if one has any risk factors for heart disease, it should be below 100 mg/dl. Although there are many variations, this is the broad objective we pursue with various patients,” Dr Chaturvedi added.

Difference between LDL cholesterol and triglycerides

Triglycerides are a type of fat in the blood the body uses for energy, and high levels of these, combined with low HDL and high LDL cholesterol levels can increase the risk for heart problems.

“Triglycerides and cholesterol are two different kinds of fat with distinct functions and methods of synthesis. Triglycerides are mostly derived from our diet and to a lesser extent from our bodies, whereas cholesterol is, as I already indicated, produced by our bodies. Triglycerides primarily serve as an energy source. Triglycerides, a type of fat that is stored when you eat too many calories, are then released when you require energy. The majority of the cholesterol in our bodies is synthesised for usage in the membrane,” Dr Chaturvedi explained.