Green at Heart

IF you thought your high cholesterol readings were just the price of being born Indian then you8217;re wrong. New research shows that a han...

IF you thought your high cholesterol readings were just the price of being born Indian then you8217;re wrong. New research shows that a handful of nuts, fruits and a generous helping of vegetables will go a long way in keeping your cholesterol in check.

A cholesterol-controlled diet may not add up to gourmet meals, but it8217;ll help in keeping you alive and healthy. Researchers at the University of Toronto have discovered that a diet that emphasises nuts and fibre lowers cholesterol as effectively as statins cholesterol-lowering medicines. If lovastatin cuts back cholesterol by 31 per cent, the diet is 29 per cent effective.

In Indian conditions, Dr Anoop Misra, professor of medicine at AIIMS, suggests a vegetarian diet focusing on fibres, soy protein and nuts.

Why is cholesterol a bad word?
The concern over cholesterol is about 50 years old, when it was identified as a major contributor to arterial plaque and heart disease. And recently, scientists discovered that for every one per cent drop in cholesterol levels, there is a two per cent decrease in the risk of heart attack.

Also, more than 200 mg of cholesterol per decilitre of blood increases the risk of heart attack. But if the cholesterol level drops below 150 mg/dl then the risk of death from other causes, including liver cancer, lung diseases and certain kinds of stroke increases. The ideal range is 170-190 mg/dl.

THE DIET

Cholesterol control
8226; Fibre Five servings a day.
Fruits apples, citrus fruits, vegetables beans, celery are perfect, whole grains, ginger, onion and garlic one clove a day, or half an onion, lowers cholesterol levels by 10 to 15 per cent.
8226; Nuts A handful everyday.
Contrary to conventional wisdom that urges people with high cholesterol to stay away from high-fat nuts, studies have shown that those who eat the most nuts are the least likely to be obese.
8226; Soya proteins
One cup of soya milk, tofu and soya nuggets.
8226; Phytosterols
In descending order of potency: Lettuce, sunflower seeds, hazelnuts, cucumbers, asparagus, okra, cauliflowers, spinach, figs, onions, strawberries, pumpkin or squash, radishes, apricots, tomatoes, celery and ginger.

Is there such a thing as good cholesterol?
High-density lipoproteins HDL are commonly referred to as good cholesterol; they actually reduce the risk of heart attacks. Low-density lipoproteins LDL are the bad guys.

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How will a diet help?
According to Dr Misra, a cholesterol-fighting diet must include three things:

8226; Mono-Unsaturated Fatty Acid, which lowers cholesterol and blood sugar levels
8226; Arginine generates nitrous oxide in the body; it helps maintain optimum circulation and dilates the arteries
8226; Phytosterols: Plant sterols that lower cholesterol levels.

What does that entail in terms of diet?
Return to a vegetarian diet. 8216;8216;That8217;s the best diet, especially if you cut out the oil,8217;8217; says Dr Misra. 8216;8216;That is not to say that all vegetarian diets are healthy, since 70 per cent of such food comprises carbohydrates. I identify carbs as the root cause of all problems.8217;8217;