Is cholesterol a negative indicator of health?

It’s likely that we all have heard of the term ‘cholesterol’. Generally, a layman understands cholesterol as a negative indicator of health. Basically, cholesterol is a fat like waxy substance made in liver & found in the blood that is required for making cell walls, tissues, hormones, vitamin D & bile acid.

There are two types of cholesterol- High Density Lipoprotein (HDL) & Low Density Lipoprotein (LDL) & the type of cholesterol accumulated in the body indicates whether it’s a negative or a positive indicator of good health. HDL is the good cholesterol that takes up the excess cholesterol including LDL & brings to liver for breaking down & excretion. Whereas, LDL accumulates in the blood vessels resulting into plaque formation & eventually to heart disease.
‘Does egg yolk, ghee & butter consumption increase LDL cholesterol?’

Food & lifestyle has a direct impact on cholesterol in the body. It is not true that all the fats in food raises your bad cholesterol. Consumption of egg yolk, ghee & butter in moderation has a positive effect in the body as these foods are rich in other nutrients like vitamins & essential fatty acids. It turns out that too much added sugar, refined grains & trans have found to be linked in increasing LDL in the body.
Ways to raise HDL?

• Maintain healthy weight-loose extra weight if you are overweight or obese.
• Get active- exercise at least 30 mins to 1 hour at least 5 days a week & remain active whole day.
• Choose healthy fats-go for foods that are good source of unsaturated fatty acids (PUFA & MUFA) rather than saturated fats & trans-fat.
• Quit smoking
• Moderate alcohol intake- moderate alcohol intake is linked to raising HDL levels, but that doesn’t indicate to start alcohol consumption those who do not drink as alcohol has some risks not related to cholesterol.

Specific foods that raises HDL

• Whole grains
• Legumes & beans
• Avocado
• Purple fruits & veggies- eggplant, red cabbage, blueberries, blackberries, black raspberries
• Olive oil, flaxseed oil, soybean oil
• Fatty fish-salmon, herrings, tuna
• Nuts & seeds- walnut, chia seed, flaxseed