Tag: cholesterol

about cholesterol

Target Numbers for Asian Indians to Prevent Heart Disease
Non HDL Cholesterol less than 130 mg/dl [152]
(Total Cholesterol-HDL= Non HDL Cholesterol)

LDL-Cholesterol less than 100 mg/dl [126]

HDL-Cholesterol greater than 40 mg/dl for males and greater than 50 mg/dl for females [45]

Blood pressure: less than 140/80 mm
Waist Circumference: less than 35″ for men and less than 31″ for women

What is HDL cholesterol
High-density lipoprotein is a part of the total cholesterol measurement. It is often referred to as “good” cholesterol. The recommended level for men with diabetes is greater than 40mg/dl and for women with diabetes is greater than 50 mg/dl.

What is LDL cholesterol
Low-density lipoprotein is a part of the total cholesterol in the blood. It is often referred to as “bad” cholesterol. LDL should be less than 70mg/dl for those with diabetes and/or heart disease.

Dietary Recommendations to reduce LDL (bad) cholesterol level
The National Cholesterol Education Program Adult Treatment Panel III recommends:
1. Adjust caloric intake to achieve and maintain a healthy weight. Weight gain raises LDL (bad) cholesterol and triglyceride levels in the blood.
2. Choose a diet low in saturated fat (less than 7% of caloric intake), trans-fat (less than 1 % of caloric intake) and dietary cholesterol (less than 200 mg/day) by consuming a diet high in fish (especially fatty fish), non-fat dairy products, small amounts of lean meat and/or lean meat alternatives e.g. dry beans e.g. rajma, channa, soybeans (like edamame), lentils (daal) and tofu.
3. Include food sources of plant sterols & stanols. At the recommended dosage of 2 gm per day, plant sterols reduce cholesterol absorption in the intestine by up to 30% and reduce LDL “bad” cholesterol by 10%. Plant sterols have the same chemical structure as animal cholesterol which blocks the absorption of cholesterol eaten in the diet as well as
cholesterol manufactured by the liver.
4. Increase intake of viscous (soluble) fiber to 7-13g daily e.g. oats, fruits such as strawberries, apples, vegetables such as okra, eggplant, brussel sprouts and legumes such as lentils. Soluble fiber can lower LDL cholesterol 3-5%.  It is recommended that adults eat 21 to 38 grams of total fiber daily.

Source: Indian Foods: AAPI’s Guide to Nutrition, Health and Diabetes
Edited by RANJITA MISRA Professor & Research Director, Texas A&M University