Are carbs worse than fats for raising bad cholesterol?
An important study revealed that people who ingested too many carbohydrates had a higher death risk. Dr. V. Mohan, Chairman of Dr. Mohan's Diabetes Specialties Center, participated in the study.
If you have high cholesterol, you may avoid foods like butter and ghee, but did you know that eating too many carbohydrates can also raise your bad cholesterol levels?
According to Dr. Mohan, Chairman of Dr. Mohan's Diabetes Specialities Centre, eating too many carbohydrates, which is typical in many Indian households, can raise blood levels of a tiny cholesterol molecule that raises the risk of heart blockages.
How do calories make bad cholesterol increase?
Because it eliminates LDL (low density lipoprotein, or bad cholesterol) deposits from areas they shouldn't be, you want your HDL (high density lipoprotein, or good cholesterol) to be high. Similar to a mop, HDL removes harmful cholesterol. Sadly, genetically, Indians have low levels. The very low density lipoprotein (VLDL), which is made of triglycerides and is also harmful cholesterol, complements LDL. And triglyceride levels are raised by carbs. The good cholesterol levels decrease as this rise. The VLDL molecules are small and dense, and they can easily enter arteries and clog them, leading to heart attacks in the future. The LDL molecules are bigger and more buoyant.
Are carbohydrates worse than fats for your heart?
When consumed in excess, both are harmful. Fats were demonized in a research from the 1960s, whereas carbs were simply ignored. Because carbohydrates are converted to triglycerides and raise the risk of obesity, non-alcoholic fatty liver disease, and cardiac diseases, obesity has dramatically increased over time. At least HDL can eliminate LDL deposits, but there is no way to regulate the body's triglyceride levels.
A significant study from a few years ago, in which I joined as well, revealed that excessive carbohydrate eaters had a higher mortality risk. Overconsumption of saturated fats also had an effect, albeit a less noticeable one.
Why is eliminating all lipids from your diet bad?
The issue with reducing lipids is that your levels of carbohydrates will inevitably rise. Only 20% of your diet can be made up of protein; anything more is unappealing. So where do the remaining 80% of the calories originate from? It is well-balanced if it contains 40% fats and 40% carbohydrates. However, if you limit your intake of fat to 10%, 70% of your meals will be made up of carbohydrates.
What are the healthy fats that can control bad cholesterol?
Keep away from oil that becomes solid at room temperature, since they raise LDL levels. Fish, nuts, and seeds are good sources of healthy fats such monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). According to our research, eating nuts like cashews can really raise your beneficial cholesterol levels.
How can you make sure you don't eat too many carbohydrates?
First and foremost, processed junk carbohydrates. Select full, more complex carbohydrates like whole wheat and multigrain foods.
Make sure you serve your food with the veggies coming first, followed by the meats, and the carbohydrates coming last. Vegetables should make up half of your plate, proteins should make up a quarter, and carbohydrates should make up the final quarter. We shouldn't typically serve veggies as a side dish with rice and wheat as the main course.
What ought to be the VLDL levels?
Heart-healthy cholesterol levels are those with total cholesterol under 200, LDL below 100, and HDL above 60. Triglyceride levels divided by five should equal your VLDL levels. Therefore, your VLDL will be 40 if your triglyceride level is 200. Now, the labs would deduct the HDL and VLDL levels from the total cholesterol measured in order to compute LDL levels. Use the formula to calculate is generally OK unless the triglyceride levels are very high (more than 400).