In: Biology
High density lipoprotein is involved in removal of cholesterol forms from the blood circulation/organs. It will bind to excess cholesterol in circulation and other tissues and will transport the excess cholesterol to the liver. The liver hepatocytes will then degrade this cholesterol. Thus, HDL will protect the heart from deposition of cholesterol and hence it is called good cholesterol.
Low density lipoprotein or LDL is a transporter of cholesterol from liver to blood and different part of the body. Cholesterol is required by the body as it is a part of the cell membrane. It is also required for biosynthesis of hormones, vitamin D and other compounds. However, if LDL levels rise, they can deposit cholesterol on the arteries, leading to formation of atherosclerosis plaques. Atherosclerosis plaques will block blood supply to the heart, causing heart attacks. Hence, it is known as bad cholesterol.
A good HDL:LDL ratio is good for functioning of the heart. Various ways to improve this ratio are:
a. Right choice of Food: Reduced amount of saturated fats in diet will increase HDL:LDL ratio. Red meat and other fat rich animal products have higher amounts of total cholesterol, as cholesterol is found in animals only. Saturated fats are rich in LDL and hence, using polyunsaturated oils for cooking will decrease LDL and increase HDL levels. Transfats are present in processed foods such as potato chips. Partially hydrogenated oils have Trans fats and products using these oils increase trans-fat consumption. Trans fats increase LDL levels. Hence, a diet lacking trans fats is beneficial to increase HDL:LDL ratio. Absorption of cholesterol is decreased when the fiber rich food is consumed. Olive oil is rich in monounsaturated fatty acids and thus will increase HDL levels. Keto diet or low carb diet will increase utilization of cholesterol, thereby decreasing HDL levels.
b. Regular exercise: High intensity Exercise will use up the cholesterol as a source of energy. Thus, LDL levels will decrease.
c. Reduction in smoking: Smoking causes suppression of HDL cholesterol. Reducing smoking is thus a healthy life style choice.
d. Use of Purple foods: Purple foods such as purple cabbage are rich in anthrocyanin. Anthrocyanin are known to increase HDL cholesterol by nearly 13%.
e. Consumption of fish: Fish and Fish oils are rich source of omega 3 fatty acids. Some studies have shown a 5% increase in HDL cholesterol by omega -3 fatty acids in food.