Lipids are the fat substances circulating in your blood. Right fats are needed in the right amount to perform the vital functions in your body. Cholesterol increases when the wrong fats are eaten in more than recommended quantity.
It is measured to know the healthy functional status of your body and the future risk for developing Heart attacks, Stroke and Diabetes. High cholesterol causes no symptoms, but it increases the likelihood of Heart attacks and Strokes.
Ideally, all healthy adults above the age of 20 years must do a lipid profile test every five years. If comorbid conditions are present, your treating doctor will recommend lipid testing once a year.
It is done usually following overnight fasting (except water) for 9 to 12 hours.
Lipid Profile Test
During the lipid profile test, four types of fats are measured.
1. LDL- Bad cholesterol - Lower the better
LDL causes fat deposits - Plaque, which buildup inside the artery wall and causes the condition called Atherosclerosis and narrows them. If a sudden blood clot develops inside the narrowed artery, Heart attacks and Strokes happen.
2. HDL - Good cholesterol - Higher the better
3. Total cholesterol - Lower, the better
4. Triglycerides - Bad cholesterol - Lower, the better
Normal Lipid Levels
- LDL <100 - Normal people
< 70 - people with Diabetes, Heart disease, Stroke
- HDL > 60 - Best
> 40 - Better
- Total cholesterol - Below 200
- Triglycerides - Below 150.
When and why to do lipid profile?
- Men >45 and women >55 need to do lipid profiles every year.
- Genetics - Family history of Heart attacks, Strokes, Diabetes in the parent or sibling
- Routinely in people with Diabetes, Heart diseases, Kidney diseases, Stroke
- Follow up on treatment with cholesterol-lowering drugs like statins.
- Smokers
- Hypertension
- Obesity
- Metabolic syndrome
- PCOD,
- Hypothyroidism
- Inflammatory diseases like Rheumatoid Arthritis, Psoriasis
- Ethnicity- South Asian
Treatment of high cholesterol
Depending upon your age and risk factors, doctors may initially try therapeutic lifestyle changes for a period of three months, which includes,
1.Therapeutic Lifestyle Changes (TLC) diet - Low-fat diet
- Increased soluble(viscous) fibre,
- Reduced saturated fats,
- Weight loss and
- Increased physical activity.
2. Mediterranean diet - plant-based diet
- Whole grains, legumes
- Healthy fats like Monounsaturated Fatty Acids (MUFAS), Polyunsaturated Fatty Acids (PUFAS) - Avocados, nuts and seeds, olives and olive oil
- Oily fish, lean poultry, dairy products
3. Avoid bad cholesterol in foods - partially hydrogenated oils and trans fats which are present in the following foods:
- Processed foods like commercial baked foods - cakes, pastries, puff
- Packaged snacks like chips, cookies to increase their shelf life
- Deep-fried foods
- Fast foods, ready to eat foods
General health measures
General health measures are as follows:
- Eat foods rich in omega-3 like fatty fish, walnuts, almonds, chia seeds, flax seeds
- Eat a variety of vegetables and fruits
- Recommended quantity of oil - less than 500 ml per person per month.
- Use cold-pressed oils. Use a mix of oil like sesame oil, mustard oil, rice bran oil and sunflower oil, and rotate your oil brands. Use extra virgin olive oil in salads.
- Maintain omega-6 to omega-3 ratio in the range of 1:1 to 4:1
- Quit smoking and alcohol
In spite of lifestyle changes, if your lipids are still high, your doctor may start cholesterol-lowering medicines.
Conclusion
High cholesterol is not only the important factor that determines your overall health. Let not altered lipid levels get you down. Work towards your overall health through diet, physical activity, sleep, destressing and breathing well mindfully.
