GET SET YOUR IDEAL LIPID PROFILE

Lipid profile is a blood test that measures different types of lipids in the blood. A complete lipid profile test is done to determine whether your cholesterol is high and to estimate your risk of heart attacks and other forms of heart disease and diseases of the blood vessels. This includes the calculation of four types of fats in your blood:

• Total cholesterol is the sum of your blood’s cholesterol content. Desirable limit is below 200 mg/dL
• Low-density lipoprotein (LDL) cholesterol or the “bad” cholesterol. Too much of it in blood causes the build-up of fatty deposits (plaques) in the arteries which reduces blood flow. These plaques sometimes rupture and can lead to a heart attack or stroke. (Below 100 mg/dL).
• High-density lipoprotein (HDL) cholesterol or the “good” cholesterol as it helps carry away LDL cholesterol, thus keeping arteries open allowing blood flowing more freely.(60 mg/dLand above).
• Triglycerides are a type of fat in the blood Our body converts excess calories into triglycerides, which are stored in fat cells. High triglyceride levels are associated with obesity & overweight. (Below 150 mg/d).

To maintain  your Lipid profile keep a check on these:

• Reduce saturated fats – consumption of saturated fats can reduce your LDL cholesterol. Saturated fats are found in meat, butter, cheese, and whole milk products. Don’t use whole milk, full-fat ice cream, sour cream, cheese or milk chocolate. Use low-fat dairy products, such as skim milk or 1% milk, low-fat frozen yogurt, low-fat ice cream and low-fat cheeses.
• Eliminate Tran’s fats – Tran’s fats raise overall cholesterol levels. Tran’s fats are in baked goods, crackers, and chips. Re-heating of oils to fry snacks is high in Tran’s fats. Don’t eat fried foods or high-fat sauces. Instead of frying, broil it or grill it.
• Cutting back on refined carbohydrates – especially Maida, pasta and white rice can help lower triglyceride and “bad” cholesterol levels. Avoid sugary drinks, such as fruit juices and soda. If you drink sugary beverages, switch to normal water, lemon water, sattu drink & lassi.
• Consume Omega-3 Fatty Acids – have heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds (alsi).
• Increase Soluble Fiber – Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, Rajma, Brussels sprouts, apples and pears. Fruits and vegetables are good sources of Fiber. Eat three to five servings of vegetables a day and two to four servings of fruits.
• Exercise Regularly – Regular aerobic exercise can lower bad cholesterol (LDL) and raise good cholesterol (HDL). Work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week. Aerobic exercises, such as walking, running, bicycling and swimming, are a good way to lower your blood cholesterol. Exercise also lowers your blood pressure, your blood sugar level and your stress level.
• Quit smoking – Quitting smoking improves your HDL cholesterol level. Within three months of quitting, your blood circulation and lung function begin to improve.
• Lose weight Maintain a Healthy Weight – Carrying even a few extra pounds contributes to high cholesterol. Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or doing garden work. If you weigh too much, aerobic exercise helps you burn calories.
• Avoid Alcohol – Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and strokes. Moderate use of alcohol has been linked with higher levels of HDL. If you drink alcohol, do so in moderation.