Let’s learn about “What is Cholesterol?”
Cholesterol is a lipid that resembles fat and is present in the cell membrane; it serves as a precursor for bile acids and steroid hormones
Introduction
Cholesterol is insoluble in water, cholesterol is transported to the blood through compounds made of lipids and proteins called lipoproteins (best diet herbs lifestyle for Cholesterol)
There are two major types of lipoproteins
LDL‐C | Low‐density lipoprotein cholesterol.
HDL‐C | High‐density lipoprotein cholesterol
LDL‐C is considered the 'bad' cholesterol because it contributes to atherosclerosis, whereas HDL‐C is considered the 'good' cholesterol as it helps remove LDL‐C from the arteries.
Total cholesterol levels are the sum of LDL‐C, HDL‐C and triglycerides present in the bloodstream.
LDL‐C contributes to the majority (60% to 70%) of the total cholesterol levels
Hypercholesterolaemia refers to high levels of total cholesterol or LDL‐C with normal or low levels of HDL‐C. Intake of high saturated fats, a cholesterol‐rich diet, obesity and physical inactivity are the major causes of elevated cholesterol levels.
Ayurveda intervention
By definition, Ayurveda refers to the science that deals with life “ayu” and the factors related to it.
The balanced state of all three Doshas (Vata, Pitta & Kapha), seven Dhatus (Seven body tissues) and three Malas (Excretory products), is known as health, and their imbalance is called disease.
The Ayurvedic approach to health is considered holistic and unique, as it equally addresses preventive and curative aspects of medicine. Maintenance of health and prevention of disease are just as important in Ayurveda as the cure of disease.
On the basis of its pathophysiology, hyperlipidemia is identical to Asthayi Medo Dhatu Vriddhi. The affected Kapha Dosha and Medo Dhatu are also found to play a key role in the pathogenesis of Obesity & Diabetes (ati Sthaulya and Prameha) in Hyperlipidemia.
Medoroga is a condition caused by an irregular accumulation of Fat tissues (medo dhatu).
Factors leading to Medho Roga (related to hyperlipidemia)
Avyayama - Lack of exercise
Adhyashana - Eating before the digestion of previous meal
Divasvapna - Sleeping during the day time
Ati madhura, Guru, Snigdha Ahara sevana - indulging in the foods that are sweet, heavy and unctious
Multiple Manasika Bhavas - state of mind
Beejadosha - Genetic factors
The appearance of symptoms below indicate the involvement of other doshas such as Pitta and Vata
Swedadhikya - excessive sweating
Atikshudha - excessive hunger
Atipipasa - excessive thirst
Daurgandhya - Foul body odour
Daurbalya - Reduced strength
Utsahahani - Lack of enthusiasm
Major risk factors (Exclusive of LDL Cholesterol)
Smoking cigarettes
Hypertension (blood pressure above 140/90 mmHg or use of antihypertensive medication)
Low HDL cholesterol (40 mg/dl)
Premature CHD in the family (CHD in male first degree relative 55 years; CHD in female first degree relative 65 years)
The age (men 45 years; women 55 years)
Desirable | Low | Above optimal | Borderline high | High | Very high | |
Total Cholesterol Level | <200 mg/dl | 200-239 mg/dl | ≥240 mg/dl | |||
LDL Cholesterol Level | <100 mg/dl | 100-129 mg/dl | 100-159 mg/dl | 160-189 mg/dl | ≥190 mg/dl | |
HDL Level | 60 mg/dL or higher | <40 mg/dl | ≥60 mg/dl | |||
Serum Triglycerides | < 150 mg/dl | 150-199 mg/dl | 200-499 mg/dl | ≥500 mg/dl |
Elevated Lipid Profile | |
Serum Cholesterol | >200 mg/dl |
Serum LDL | >160 mg/dl |
Serum VLDL | >70 mg/dl |
Serum Triglycerides | >170 mg/dl |
Serum HDL | 45-70 mg/dl |
Avoid saturated and trans fats to improve your cholesterol levels
Most saturated fats, which are solid at room temperature, primarily originate from animal products. These include lard, butter, hard cheeses, cream, ice cream, beef, pork, skin-on poultry, palm oil, and coconut oil. Saturated fats are frequently found in fried foods and desserts like cakes and cookies. It's advisable to limit their intake, as they can disrupt cholesterol balance.
Trans fats, a modern creation, are produced by adding hydrogen to liquid fats. The body struggles to digest these fats, leading to the formation of ama.
Trans fats are considered more detrimental than saturated fats in affecting the balance between HDL and LDL cholesterol. A diet high in trans fats not only elevates cholesterol levels but also heightens the risk of heart disease, stroke, and type II diabetes.
Margarine and vegetable shortening contain trans fats, so it's best to eliminate them from your diet. Since many packaged foods and restaurant fried items are high in trans fats, the simplest way to avoid these harmful fats is to refrain from purchasing processed products like doughnuts, cakes, pies, cookies, pastries, pizza dough, crackers, biscuits, and fried foods.
When checking labels, be wary of terms like hydrogenated vegetable oil, partially hydrogenated vegetable oil, hydrolyzed vegetable oil, and partially hydrolyzed vegetable oil, as these all indicate the presence of trans fats.
Additionally, it's wise to steer clear of fried foods at restaurants, particularly fast-food establishments, where trans fats are commonly used for cooking items like French fries and other fried dishes.
Polyunsaturated fats, found in nuts and in corn, safflower, sesame, and sunflower oils, also help to reduce total cholesterol levels, but because they also lower HDL cholesterol, they are not considered as healthy as monounsaturated oils.
Fats advised according to Ayurveda
Your body needs a certain amount of fat tissue: to keep the body and its srotas (channels of transportation in the body) unctuous, healthy and vital. Amount of fat that is healthy for a person depends on their body type and health needs. It is different for different people.
The two fats recommended by Ayurveda are Ghee and Olive oil.
Ghee, or clarified butter, is made by boiling butter and separating out the milk solids. What is left is a clear, pure fat that can be heated to high temperatures without destroying its natural qualities.
Ghee provides essential fatty acids (fats that cannot be produced by the body and must be obtained from food). Ghee is the most easily digestible fat, and it contains Vitamins A and E and acts as an antioxidant. It is also a highly-intelligent type of fat, because it is a food that converts quickly into ojas, the master coordinator that integrates consciousness, mind and body. Ojas is another word for nature's intelligence in the body.
Olive oil is a monounsaturated fat, which means that it actually lowers cholesterol and triglycerides. But it is important to choose first cold-pressed, extra-virgin olive oil, which means that the oil is pressed from the olives without heat or unnatural processing.
If you have a Kapha imbalance or are predominantly Kapha, you probably require less fat, and too much fat—even the good kind of fat—could lead to imbalances such as obesity and high cholesterol.
A person with a Vata imbalance, on the other hand, needs more healthy oils and fats to stay healthy and to maintain a normal body weight.
Initiate therapeutic lifestyle changes if LDL levels are raised
Therapeutic dietary and lifestyle Diet plan
Dietary and behavioral modifications simultaneously or prior to starting cholesterol‐lowering drugs are the primary line of treatment to reduce cholesterol levels.
Tobacco cessation, reduced intake of saturated fats, control of blood pressure, maintenance of a healthy body weight, and regular physical exercise are some behavioral modifications one can make to address high cholesterol.
Consider increasing viscous (soluble) fiber (10- 25 g/day)
Psyllium husk, glucomannan, beta-glucans, pectins, guar gum
Plant stanols/sterols (2 g/day) as therapeutic alternatives to boost LDL lowering
Rice bran, wheat germ, oat bran, bran, whole wheat, brown rice, legumes, dried peas, dried beans, lentils, peanuts, almonds, walnuts, pecans, sunflower, pumpkin and sesame seeds. Broccoli, cauliflower, Brussels sprouts, dill, apples, avocados, tomato, vegetable oil, blueberries
Weight loss
Increased physical exercise
The Kapha-pacifying diet emphasizes various healthy grains (are excellent sources of fiber)
Whole oats
Barley - Known as "karshana," barley promotes fat metabolism and contains fiber throughout its entire grain kernel. A half-cup serving of pearled barley offers about three grams of dietary fiber
Quinoa - Rich in zinc, which supports fat metabolism.
Amaranth
Action of Ayurvedic herbs on reducing Hypercholesterolaemia
Few things that play an important role in deciding the herbs/medicine for reducing excessive fat accumulation are :
Gunas i.e, Quality of the herbs
Rasa i.e, Taste of the herb
Veerya i.e, Potency/strength of the herbs
Vipaka i.e, Post digestive taste of the herb
The majority of drugs that include tikta-katu rasa (Bitter & spicy taste) along with laghu, rooksha, and teekshana guna (light, drying & sharp qualities), aids in depletion of excessive fat tissues (Sneha-Meda-Kleda shoshana)
Ayurvedic medicines that are Rooksha, Teekshna, and Ushna (drying, sharp & hot) in nature, which allows them to penetrate deeper channels and remove obstruction.
In the case of hyperlipidemia, the obstruction can be seen as Atherosclerosis, which is caused by fat accumulation in the arteries. As a result of the above properties, it aids in the liquefaction of these fatty blockages.
Deepana Pachana (digestive, absorptive) quality Ushna Veerya and Katu Rasa aid in the enhancement of Agni, which results in Ama Pachana and the reduction of kleda in the body (kledasoshana). Plaque forming can be avoided in
this manner.
Deepana, pachana, and rochana gunas modulate metabolism at the level of tissue formation (dhatu stage) as do agni deepana, ama pachana, sroto shodana, and snehakleda-medo vishoshana.
Some Ayurvedic herbs have bioactive components with cholesterol‐lowering activity. For example, guggulsterone from Guggulu acts as an antagonist to the farnesoid X receptor (FXR), which regulates cholesterol metabolism in the liver.
Also, there have been some suggestions that guggulipid increases thyroid hormone metabolism and thus promotes cholesterol catabolism.
T. arjuna, another cholesterol reducing Ayurvedic herb, has been found to have hypocholesterolemic effects. Bioflavonoids present in Arjuna have free radical scavenging properties that prevent oxidation of LDL‐C.
Arujayur Trikatu - Trikatu, which is a combination of powdered ginger, Long Pepper and black pepper, enhances absorption and thus makes the other herbs in the formula easier to assimilate.
Arujayur Triphala - Triphala, which includes Haritaki (Chebulic Myrobalan), Amalaki (Amla), and Bibhitaki (Belleric Myrobalan), helps scrub the colon and remove cholesterol from the body through the bowel. Finally, zinc (Yashad Bhasma) increases fat metabolism.
Lifestyle tips to promote healthy cholesterol
Yoga asanas and Surya namaskara (sun salutations) are part of the Ayurvedic routine and can be performed twice daily for ten minutes each.
Pranayama, or yogic breathing exercises, are also recommended, as proper breathing helps digestion and helps clean the srotas, or channels.
The Kapha-pacifying routine also discourages sleeping during the day, as this causes the metabolism to slow and the srotas, or channels, to fill with ama.
Wake up before six o'clock, and avoid daytime naps.
Eat your meals at the same time every day, and plan to eat your largest meal at lunchtime, when your digestion is strong.
To avoid indigestion at night, eat light and before the sunset.
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