Heart Health

The incidence of heart attacks has risen in the last few years, even amongst youngsters. Certain parameters can indicate early risks of heart disorders like elevated levels of bad cholesterol.

With too many information portals on the internet, cholesterol has been gathering a lot of negative publicity and is being seen as a harmful element. However, cholesterol is an essential component of the human body, which has many vital functions. If it exceeds its normal levels in the body, it may cause harm to your health, especially to your heart. Let’s understand cholesterol, its types, importance & negative effects and how do reduce its excess quantity naturally.

Cholesterol & Its Importance

The waxy substance found in your blood is called cholesterol. 80% of this cholesterol in our body is made by the Liver and other body cells, while 20 % comes from the food we consume. This cholesterol is essential for regulating many important functions such as vitamin D and hormone production, bile production, fat digestion, maintaining cell membrane integrity and nerve insulation. When cholesterol levels rise beyond normal limits, they can pose a risk to your heart; hence, it's essential to keep it under check.

Types of cholesterol

There are 2 major types of cholesterol in the body: low-density lipoprotein (bad cholesterol) and HDL(high-density lipoprotein). The cholesterol travels in the blood by attaching to a protein, hence the term lipoprotein. The role of LDL in blood is to carry cholesterol to different parts of the body. While HDL takes cholesterol from the body tissues back to the liver.  When LDL exceeds its limit, it causes a build-up of cholesterol in the arteries, also known as plaque deposits in arteries. HDL, on the other hand, tends to reduce plaque buildup and takes it back to the liver for recycling. Plaque buildup in the arteries creates a blockage and reduces the passage of blood flow, thereby posing a risk of stroke and heart attack. Thus, LDL is termed as bad cholesterol while HDL is termed good cholesterol.

Other forms of fat & cholesterol

• Triglycerides- Excess fat stored in the body is known as triglycerides. Consumption of excess simple sugars is also stored as triglycerides. These triglycerides, when combined with high LDL or low HDL cholesterol, increase the risk of heart disorders.
• VLDL- The lipoprotein that transports triglycerides which contribute to atherosclerosis(plaque build up in arteries is known as Very Low-Density lipoprotein or VLDL.
• Non-HDL cholesterol-  The count of Bad Cholesterol including LDL and VLDL in the blood is termed as Non- HDL cholesterol.
• Total Cholesterol- An estimate of total cholesterol including the good and bad and other particles is termed total cholesterol

Fact Time: An imbalance of the cholesterol levels in the blood is also termed dyslipidemia.

Excess cholesterol buildup in the arteries can affect your health negatively by

• Hardening of blood vessels, narrowing and reducing the blood flow.
• Ruptured plaque leads to blood clots, increasing the risk of heart attack
• Blockage of arteries of the brain leading to a brain stroke
• This increases the risk of hypertension due to the narrowing of the blood flow passage in the arteries.

Lowering Cholesterol Naturally

Cholesterol production & elimination are affected by many factors. Certain Lifestyle modifications can aid in lowering cholesterol levels naturally in the blood. Let’s look at them one by one

Limiting fat food intake

Numerous studies have proven that meals rich in saturated fats and trans fats can increase your cholesterol levels. Here are some smart ways lower your cholesterol naturally by selecting the right types of fats in your diet:

• Choose low-fat options wherever possible (especially milk & milk products).
• Use only the prescribed amount of oil, i.e. 500 ml of oil only per person per month.
• Avoid frying instead, and opt for processes like boiling, baking, steaming and grilling.
• Pressure cook vegetables priorly to reduce oil consumption for cooking them.
• Avoid foods which are high in saturated fat/trans fats like red meat, organ meat, egg yolk, sausages, fatty cuts of meat, butter, ghee, cakes and biscuits, bakery products, and foods containing coconut or palm oil, groundnut.
• Avoid fried foods like wada, samosa, bhajiyas, chips, puries.
• Avoid fast foods.
• Include healthy fats such as omega-3 fatty acids found in most nuts & seeds such as almonds, walnuts, flaxseeds, and chia seeds along with olive oil & avocado.

Abstaining from Alcohol

Unlike many popular claims recent studies from the World Heart Federation (2022) have demonstrated that no amount of alcohol is good for your heart, even if it is red wine. The empty calories and sugars from alcohol and beverages mixed with alcohol are converted into triglycerides.  Excessive alcohol also contributes to damage of arteries just like excess fats, thereby leading to atherosclerosis. Moreover, excessive alcohol intake also affects liver functioning, thereby impacting its ability to metabolize fats, leading to an increase in cholesterol levels. Abstaining from alcohol is thus a smarter move to make while intending to protect the heart.

Exercise Regularly

There’s a popular phrase, “Sitting is the new smoking”, which denotes that having sedentary behaviours has a similar negative impact on human health, including heart health, as smoking. Sitting for long hours in front of your screens, whether at the comfort of your home couch or office desk, can increase your risk of heart attack or stroke, as per studies. Exercising helps in lowering the bad cholesterol, Total cholesterol & LDL & increases HDL. So start moving and engaging in physical activities such as running, cycling, swimming, etc, for lowering cholesterol naturally.

Quit Smoking

Studies have confirmed that a chemical nicotine released from tobacco during smoking has damaging effects on the internal lining of arteries that supply blood to the heart. Damaged arteries are prone to developing plaque build-up through LDL & VLDL, thereby causing blockage of the arteries. Nicotine. The same addictive substance from tobacco also reduces efficacy of HDL(good cholesterol) and increases the deposition of bad cholesterol(LDL & VLDL) there by increasring risk of heart diseas. Thus, quitting Smoking can help you reduce the build-up of bad cholesterol in your blood.

Stress Management

Unhealthy lifestyle habits triggered by stress can contribute to dyslipidemia. For instance, stress can cause you to overeat or engage in emotional eating  & as a part of a coping mechanism..leading to excess fat intake. Similarly, it has been observed that people are more prone to indulge in overdrinking and smoking when stressed. Both excess alcohol and smoking contribute to elevated bad cholesterol and lower HDL levels, which can put them at risk of heart disease.

Herbs & Spices

Including heart-healthy herbs & spices is one of the natural remedies for lowering Cholesterol. Herbs and spices can serve as natural statins for lowering cholesterol levels. The allicin compound of Garlic prevents oxidation of LDL cholesterol, which causes plaque formation. Arjuna bark is another medicinal herb popularly termed as cardiotonic due to its cardioprotective effects. The antioxidant properties of this bark increases good cholesterol( HDL), reduces bad cholesterol, triglycerides (TG, LDL) and its oxidation, improves arterial elasticity, thereby reducing risks of heart attack. Guggul is another underrated gem from the herbs family that has hypolipidemic effects. It exhibits this lipid-lowering effect by preventing the oxidation of LDL and improving liver function, which aids in fat metabolization further.

Summary

Cholesterol is essential for many bodily functions, but when it exceeds its limits in the blood, it can pose a threat to the heart. Thus, it's important to take measures for lowering excess cholesterol in the blood.  Maintaining a healthy lifestyle through diet, exercise, stress management, and abstinence from smoking and alcohol are some natural ways to reduce cholesterol levels. Certain herbs & spices can also act as natural remedies for high cholesterol; make sure to include these as natural treatment to lower cholesterol.