How do good fats help in controlling bad cholesterol

1. How do good fats help in controlling bad How do good fats help in controlling bad cholesterol? Expert dietician explains cholesterol? Expert dietician explains (Dt. Nandini Sikka, Expert Nutritionist and Dietitian, CatcHealth, New Delhi) Introduction: The Fat and Cholesterol Connection Heart health can get confusing when it's about how fats and cholesterol relate. Many assume all fats are bad, but that's not true. Knowing the difference between harmful and beneficial cholesterol is key to protecting your heart. Dt. Nandini Sikka, a Dietician for Cholesterol Management in Delhi, explains how some fats can aid in maintaining healthy cholesterol and supporting heart function. “The key lies in deciding which fats to use and which ones to steer clear of,” says Dt. Nandini Sikka, who has worked with many patients in East Delhi to control cholesterol levels through tailored changes in diet. “Good fats not have a better flavor but also support heart health.” Understanding Good Cholesterol and Bad Cholesterol: What’s the Difference? Before exploring how good fats help, it is essential to understand what cholesterol is. Cholesterol is a wax-like substance that travels through the blood attached to proteins called lipoproteins. These are categorized into Good Cholesterol and Bad Cholesterol, each playing a different role in your body’s health. It comes in two types: 1.LDL (Low-Density Lipoprotein): People often call this “bad cholesterol.” It piles up in arteries and creates plaque, which can block blood flow. This increases the chances of heart attacks or strokes.

2. 2.HDL, (High-Density Lipoprotein): is known for its protective role and is commonly called the good cholesterol since it helps protect against heart disease and clears other cholesterol from the bloodstream. It carries them back to the liver to remove them from the body. The food you eat makes a big difference in managing good and bad cholesterol levels. Dt. Nandini Sikka points out, “Most people don’t know that different fats can affect cholesterol in different ways.” How Various Dietary Fats Influence Your Cholesterol Levels Understanding how good fats interact with cholesterol contributes significantly to heart wellness. Different types of fats don’t all work the same way in your body: Saturated Fats These fats are solid when they’re at room temperature and come from both animal products and some types of plant oils. Where you’ll find them: Red meat, butter full-fat dairy, and coconut oil What they do to cholesterol: They increase bad (LDL) cholesterol What experts suggest: Keep them under 6% of your daily calories. For a 2,000-calorie diet, that’s about 13 grams. Trans Fats People make these fats , and they are the worst kind for cholesterol levels. Found in: Many fried foods processed snacks, and baked items made with hydrogenated oils Effect on cholesterol: It increases LDL cholesterol and decreases HDL cholesterol Recommendation: Stay away from these Unsaturated Fats (The Good Fats) At room temperature, these fats do not solidify and come from plants and fish. Monounsaturated Fats oWidely available in foods like olive oil, nuts, and avocados oEffect on cholesterol: Brings down LDL cholesterol but keeps HDL cholesterol steady Polyunsaturated Fats oFound in: Fatty fish, sunflower oil, flaxseeds, and walnuts

3. oEffect on cholesterol: It helps reduce LDL cholesterol and may boost HDL cholesterol How Good Fats for Cholesterol Control Actually Work Adding healthy fats to manage cholesterol can make a big difference in your lipid levels. But how does this happen? Studies reveal that these fats play a key role in heart health by supporting cholesterol balance. "Healthy fats improve cholesterol in several ways," explains Dt. Nandini Sikka. "They not lower LDL cholesterol but also help boost or maintain HDL cholesterol, which makes the overall ratio better." Switching saturated fats with unsaturated ones leads to several positive effects. 1.Less LDL Formation: The liver creates less LDL cholesterol when unsaturated fats are part of a diet. 2.Better LDL Removal: Healthy fats raise the effectiveness of LDL receptors, which clear LDL from the blood. 3.Boost to HDL Role: Certain fats, like omega-3s, improve how well HDL carries cholesterol to the liver. 4.Protective Against Inflammation: Good fats often help prevent inflammation guarding blood vessels from harm. Recommended Good Fats to Lower Cholesterol Naturally Adding good fats to your meals can help lower cholesterol. Dt. Nandini Sikka often suggests these healthy fat options to her East Delhi patients: Omega-3 Fatty Acids Present in oily fish such as salmon, mackerel, and sardines. Also present in flaxseeds, chia seeds, and walnuts. They have an influence on reducing triglycerides and blood pressure. They also help in reducing inflammation. Monounsaturated Fats Sources include olive oil, avocados, almonds, peanuts, and cashews. These fats have an impact on lowering bad LDL cholesterol while keeping good HDL cholesterol steady. Plant Sterols and Stanols Sources: Fruits, legumes, vegetables fortified foods

4. Benefits: Prevent cholesterol from being absorbed in the intestine Data Table: Comparison of Fat Types and Their Effects on Cholesterol Fat Type Sources Effect on LDL Effect on HDLRecommended Intake Saturated Fats Red meat, butter, full-fat dairy Increases Minimal effect<6% of daily calories Trans Fats Processed foods, some margarines Increases Decreases Avoid completely Monounsaturated Fats Olive oil, avocados, nuts Decreases Maintains or slightly increases 15-20% of daily calories Polyunsaturated Fats Fatty fish, walnuts, flaxseeds Decreases Slightly increases 5-10% of daily calories Omega-3 Fatty Acids Salmon, sardines, flaxseeds Minimal effect on LDL, lowers triglycerides Increases At least 2 servings of fatty fish per week Practical Dietary Tips from a Dietician for Cholesterol Management in Delhi Dt. Nandini Sikka shares these easy ways to add healthy fats to your meals: 1.Swap Instead of Skip: "Don't just take out saturated fats. Find better choices instead. Use olive oil in place of butter or swap cheese in your sandwich with avocado." 2.Grab Some Nuts: "Eating a handful of nuts every day can boost your cholesterol health. Almonds and walnuts work well here." 3.Cook Indian with Smarter Oils: "Indian cooking can help your heart stay healthy if you pick oils like mustard, groundnut, or rice bran and use them ." 4.Make Room for Fatty Fish: "Aim to have fatty fish such as salmon or Indian fish like Hilsa or Rohu twice a week to get omega-3 benefits." 5.Add Avocados: “Avocados might not be part of traditional Indian foods, but they’re showing up more in Delhi markets and are great to support heart health.” Incorporating Healthy Fats for Cholesterol Management in Your Diet

5. Using healthy fats to manage cholesterol helps lower LDL levels in a natural way. Below is an example of a day’s meal plan that includes these beneficial fats: Breakfast: Oatmeal sprinkled with flaxseeds and walnuts Fresh fruits from the season on the side Lunch: Whole wheat roti paired with dal Vegetable curry prepared with mustard oil Low-fat curd raita Snack: A small mix of nuts such as almonds, peanuts, and walnuts A cup of green tea Dinner: Grilled fish seasoned with herbs Brown rice served alongside Stir-fried veggies cooked in olive oil A small salad that includes avocado slices Why Seeing a Nutritionist Matters for Weight Loss and Cholesterol Management A skilled nutritionist who focuses on weight loss can also guide you in controlling cholesterol levels better. Dt. Nandini Sikka explains, "Weight control and cholesterol regulation are linked. Extra fat around the belly, can increase LDL while reducing HDL." When meeting a nutritionist for weight loss, make sure to bring up any concerns about cholesterol. Taking a combined approach to adjust both weight and cholesterol through diet often works best. How Different Dietary Fats and Cholesterol Levels Interact Knowing the connection between cholesterol levels and dietary fats is important to keeping your heart healthy. The way these fats interact with cholesterol can differ inside the body. Saturated fats lead to more cholesterol being produced by the liver. Trans fats cause LDL levels to rise and disrupt how HDL works.

6. Unsaturated fats lower cholesterol production and support better cholesterol transport. “It’s not just how much fat you eat, but the kind that matters,” says Dt. Sikka. “That’s why following a strict ‘low-fat’ plan doesn’t always work to control cholesterol.” Conclusion: Balanced Approach to Fats for Heart Health Cholesterol management isn’t about cutting out every fat from your meals. Instead, focus on choosing better fats. Go for unsaturated fats as a healthier alternative to help your cholesterol levels and boost heart health. Visiting a dietician in Delhi to manage cholesterol can help you plan meals that fit your needs, tastes, and cultural food habits. Their expertise and proper food choices can let you handle your cholesterol To get personal tips on controlling cholesterol by eating right, you can reach out to Dt. Nandini Sikka, who offers focused nutrition