Know your fats

            (By Lisa Sarah John, Courtesy Bangalore Times, Jun 12, 2006)

Cholesterol is present in all animal fat like cream of milk, butter, ghee, cheese, paneer, egg yolk and poultry. It is also manufactured in the body from saturated fats like coconut, dalda, vanaspati.

Consumption, in large quantities, will increase cholesterol levels in the blood. Cholesterol levels above 170 are in the danger zone and precautions have to be taken. This cholesterol will stick to the walls of the arteries and block blood vessels, leading to a heart attack.

Triglyceride is another fat in the blood and is the simplest form of storage fat. Excess oil and carbohydrates, as well as excess sugar or alcohol is converted to triglycerides. Triglycerides can be deposited on the walls of the arteries causing blocks and heart attacks. Levels above 150 are dangerous.
HDL, LDL & VLDL are fat carriers or vehicles used to transport cholesterol and triglycerides from the liver to the rest of the body.

HDL is called good cholesterol because it carries cholesterol away from the heart towards the liver. The level should be above 40mg/dl.

If heart diseases run in the family, HDL levels may be even below 30 mg/dl. The only way to raise this is to walk regularly. Besides this, eat plenty of fibre like atta, ragi, bajra and jowar instead of rice and maida. Also, eat 1-2 cups of salad at lunch and dinner.

Pulses like channa, rajma, and sprouted moong are also healthy. This helps lower total cholesterol, triglycerides, LDL and VLDL.

LDL is the transporter of cholesterol towards the heart and other parts of the body. Levels higher than 120-150 are dangerous. VLDL is the transporter of triglycerides from the liver to rest of the body. Its levels should not be above 40mg/dl.

When it comes to reducing lipid levels in the body, reduce total fat consumption. Stop eating milk cream, butter, ghee, paneer, cheese. Only skimmed milk and curd made from skimmed milk must be consumed.

Avoid all nuts. Bakery items are a no-no as they contain saturated fats. Only 2-3 teaspoons of oil may be used for seasoning food. Avoid fried foods and sweets. For lowering triglyceride and VLDL, the total fat in the diet must be lowered. Strictly measured quantities of rice and rice items must be eaten. At dinner eat only phulkas. For breakfast eat ragi dosa, stuffed chapatti, and whole wheat bread as alternatives.

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