Cholesterol

Shall I maintain a totally fat-free or cholesterol-free diet to stay healthy?

Too much cholesterol can cause heart disease and strokes. However, our bodies need cholesterol in order for the cell walls to function and to manufacture hormones.

Q1. Shall I maintain a totally fat-free or cholesterol-free diet to stay healthy?

A1. Too much cholesterol can cause heart disease and strokes. However, our bodies need cholesterol in order for the cell walls to function and to manufacture hormones. Our liver makes cholesterol even if our diet does not include it, so it is not necessary for us to eat food with cholesterol.

Having said that, even for people with high cholesterol, it is not necessary to keep a totally cholesterol-free diet to stay healthy.

A healthy diet should contain enough calories to replace one's energy expenditure. Manual workers will naturally need a higher calorie diet compared to those with sedentary jobs. Less than 30% of our total daily calorie intake should be derived from fat, and less than 10% from saturated fat. These figures are lower for people with high cholesterol.

Also, fat and cholesterol are not the only things we should think about. Not eating too much salt is also important to prevent hypertension. And don't forget to stop smoking and exercise!

Q2. What are triglycerides? Are they bad for the heart?

A2. Triglycerides, like cholesterol are types of fat molecules. Our body needs triglycerides to provide energy but too much is not good for us. Unlike cholesterol, triglycerides do not appear to be as hazardous to our health, but nevertheless they should not be overlooked. While previously there was not sufficient evidence that an excess of triglycerides caused heart disease, recent studies have suggested they do. Also, most individuals with high levels of triglycerides in their blood streams may have other risk factors for heart disease, such as obesity, high blood pressure and diabetes.

Individuals with high triglyceride levels should take measures to lower them. Excess sugars, especially refined sugars are converted into triglycerides. In terms of diet, it is therefore not just enough to cut down on fat but also sugar and calories. Alcohol also induces triglyceride production and therefore consumption should also be reduced too.

Q3. Know more about cholesterol. What are "good cholesterols" and "bad cholesterols"?

A3. When most of us talk about cholesterol as bad for our hearts, we are referring to LDL-cholesterol - more commonly referred to as the "bad" cholesterol. It is a protein that binds to cholesterol and takes the cholesterol to various parts of our bodies, blocking our arteries. High levels of this "bad" cholesterol can cause heart attacks and strokes.

There is, however, another type of cholesterol called HDL-cholesterol - the "good" cholesterol. It is a protein that binds to the cholesterol molecule, but instead of taking the cholesterol to our arteries, it removes cholesterol from various parts of our bodies and takes it back to the liver for disposal. This "good" cholesterol actually helps to prevent heart attacks and strokes.

To reduce our "bad" LDL-cholesterol, we should avoid food rich in saturated fat such as whole milk, butter, cheese, ice cream, red meat, chocolate, coconuts, coconut milk, and coconut oil.

When choosing oil, choose those that contain unsaturated fat such as olive oil and sunflower oil. Not only do they lower our "bad" LDL-cholesterol levels but they also increase our "good" HDL-cholesterol levels.