Q1. Are eggs bad for health?
Ans. If you have normal cholesterol and if you are leading an active healthy lifestyle, you can eat one egg 4 times a week without worrying about its cholesterol content. Eggs are rich in nutrients and are highly beneficial to health. Eggs are rich in nutrient and are highly beneficial to health. There are innumerable studies, which show that eggs do not increase the risk for heart disease. They have the best quality protein and help to even out blood sugar. Eggs are therefore highly beneficial for those suffering from hypoglycemia (low blood sugar). When egg is taken with a high fiber cereal like whole wheat bread or a chappati (whole wheat) the patient does not experience hypoglycemia from breakfast to lunch. Eggs are also beneficial to those suffering from anemia and are full of all-essential amino acids and minerals.However if you have a family history of high cholesterol or if you have high cholesterol then it is wise to either avoid eggs completely or stick to egg whites only.Cholesterol existing in food is safe by it self. It only becomes harmful when it gets oxidized as in dried eggs found in cake mixes, and processed foods. Dehydrated milk, processed meats are harmful as the cholesterol in them is oxidized and it is likely to clog arteries. It is interesting to note that consumption of animal products containing cholesterol like red meat, shrimps, lobsters, eggs has been reduced significantly as compared to 50 years ago. Yet, the incidence of heart disease has increased almost ten-fold. This is because our bodies today are unable to handle the cholesterol in food correctly due to increased intake of refined foods, sugar, processed foods, soft-drinks, lack of physical activity, stress, all of which leads to increased production of free radicals resulting in degenerative diseases.
Q2. What are the different types of oils and which are healthier.
Ans : Oils - Fatty acids are of 2 main types Satuarated Fatty Acids ( SFA ) and Unsatuarated Fatty Acids ( USFA ). Of these two, USFA's are healthier than SFA's. USFA's are of two types Monounsaturated fatty acid ( MUFA ) and Polyunsaturated fatty acid ( PUFA ). Of these two MUFA's are more healthier.
Q 3. What should I do to increase my HDL (good cholesterol) and decrease my LDL (bad cholesterol) ?
Ans. Good cholesterol (HDL) can be increased by eating fats that are beneficial to our health. These beneficial fats are rich in omega-3 fatty acid found in walnuts, soyabeans, fish like mackeral (Bangada), tuna & olive oil. Garlic and onions are also very useful in raising HDL levels. Almonds, most whole pulses, fruits like Apples, Oranges and Vegetables like Capsicum, pimentos, broccoli, leafy Vegetables are beneficial. Olives and Avocados contain beneficial MUFA (monounsaturated fatty acid) which helps increase the good cholesterol.You can reduce your LDL (bad cholesterol levels) by cutting off your intake of saturated fats found in milk cheese, chicken, red meat, maida and junk food. Avoid oils containing PUFA (polyunsaturated fatty acid ) such as corn oil, oil from sunflower seeds, Safflower seeds as they promote the oxidation of LDL that causes artery damage. Use oils rich in MUFA such as olive oil, flaxseed oil, canola oil etc. Increase your intake of fruits and vegetables to at least 4-5 servings a day. Take vitamin E supplements as it prevents oxidation LDL. If you have high blood pressure, you must avoid vitamin E supplementation as it may cause slight increase in blood pressure. Vitamin E also thins the blood so if you are on blood thinning medication you should take vitamin E only under medical supervision. Eating foods rich in soluble fiber as in oatbran and whole pulses helps reduce total cholesterol.
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