Myths about Cholesterol Intake
For the past few years, I am getting tired listening to the fact that increase in cholesterol intake is associated with heart disease. But study reveals that increasing cholesterol intake by 200 mg for every 1000 Kcal in the diet does not appreciably increase the risk of heart disease. Again, cholesterol more often than not has a negative nuance. However not all cholesterol is bad. There are basically two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). HDL cholesterol is recognized as “good” cholesterol. It helps to eliminate unsafe cholesterol from the blood. LDL is called “bad” cholesterol. When too much of it is present in the blood, it causes a build-up of plaque on the arterial walls in the heart and brain. When left untreated, this build-up of plaque can escort to: a) heart disease b) stroke and c) heart attack. As for cholesterol in food, it does affect blood cholesterol levels, but not nearly as much as many people believe. For some people with high cholesterol, reducing the amount of cholesterol in the diet has a small but helpful impact on blood cholesterol levels. For others, the amount of cholesterol eaten has little impact on the amount of cholesterol circulating in the blood.
Nutritional myths about Margarine
Often in our childhood days we used listen that using margarine instead of butter will help lower ones cholesterol. But the fact is that both margarine and butter are high in fat. Margarine is mostly high in trans-fats. Saturated fats increase both LDL-C and HDL-C. Trans fats increase LDL-C and reduce HDL-C.
Nutritional myths about Mustard Oil
Another warning from seniors: If you want healthy heart, avoid mustard oil. But there is no toxic effect. It is as effective as Sunflower oil in reducing plasma total and LDL-C. Mustard oil is extracted from the seeds of the mustard plant. It has culinary as well as therapeutic uses. Mustard oil has an edge over other oils due to the optimum ratio of omega-3 and omega-6 fatty acids. It contains about 60% monounsaturated fats (MUFA), 21% polyunsaturated fats (PUFA), and 12% saturated fats. These fatty acids are considered ‘good fats’ as they do not get deposited on the arterial walls. Its pungent and sharp flavor can be attributed to a compound called allyl isothiocyanate. It also contains glucosinolates that have antimicrobial properties. Mustard oil does not contain carbohydrates, fibre, protein, vitamins, and minerals. Being a vegetable source, mustard oil contains alpha-linolenic acid or ALA, an essential omega-3 fatty acid. One teaspoon of mustard oil contains around 0.8 grams of omega-3 fatty acid. Research suggests that mustard oil has strong cancer-fighting properties. It contains ample amounts of linolenic acid, which when converted to omega-3 fatty acid, helps prevent stomach and colon cancers. These good fats lower your risk of developing ischemic heart disease by 50%. Enriched mustard oil is also known to show hypocholesterolemic (cholesterol-lowering) and hypolipidemic (lipid-lowering) effects. It reduces bad cholesterol (LDL) levels and increases good cholesterol (HDL) levels in the body, thereby reducing the risk of cardiovascular diseases. A study by South Dakota University proves the same. They tested the efficacy of mustard, corn, and fish oils on rats affected by colon cancer. Mustard oil was found to be more effective in preventing colon cancer than fish oil.
Myths about Fat Intake
Many people consider that fat should be avoided for healthy living. Fat is required for providing essential Fatty Acids. It has got important functions. It is desirable to avoid trans and saturated fats. What we need is to replace bad fat with good fat. Though, Red meat, pork, chicken and fish contain some saturated fat and cholesterol, but they also contain important nutrients. Eating lean meat in small amounts can be part of a healthy weight loss plan.
