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| Source: avlazra.wordpress.com |
In this day and age, many Sri Lankans are facing more and more health problems. Amidst this, high cholesterol levels are a priority problem amongst the South Asian population. The type of food consumed plays a vital role in determining ones low-density lipoprotein (LDL) and high-density lipoprotein (HDL). As you know, high LDL levels are known to cause coronary heart disease ,while HDL prevents it; hence the recommended diet constitutes with low LDL and high HDL.
Fat is a concentrated source of energy. Dietary fat is in the form of triglycerides, consisting of three fatty acids and one glycerol unit. Fatty acids can be classified into saturated (known as “bad fat”) and unsaturated fat (known as “relatively good fat”). High levels of saturated fatty acid consumption can give rise to high LDL levels, whereas unsaturated fatty acid consumption can give rise to high HDL levels in the body. Unsaturated fatty acids can be categorised in to monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). MUFA contains one double bond between the carbon atoms of the fatty acid chain, whereas PUFA contains more than one double bond. PUFA can be further classified as omega-3 (EPA, DHA and DPA) and omega-6 (AA and GLA).Some omega-3 and omega-6 fatty acids are called ‘essential fatty acids’ as they cannot be synthesised in the body, thus can only be provided from the diet.
Sources of omega-6 include soybean, corn oil, green leafy vegetables, nuts and seeds, organ meats and egg yolk. Sources of omega-3 include canola oil, nuts and seeds, fish oils, oily fish (canned tuna, mackerel and sardines). Sources of MUFA include various nuts and seeds. Around 10 cashew nuts will suffice for your recommended daily intake of MUFA.
Pumpkin seeds are a very good source of MUFA and PUFA. The composition of pumpkin seeds can be seen below:
Total Fat | 46.7 % | |
PUFA 70% | Alpha linolenic acid | 47 % |
Linoleic acid | 23.4 % | |
MUFA 30% | ῳ -9 fatty acid | 15.9 % |
ῳ- 6 fatty acid | 4.2 % |
Some consume supplements("fish oil capsules") to gain their recommended daily intake of omega-3 and -6. However, consuming pumpkin instead is not a difficult task. After cooking pumpkin, instead of throwing the seeds away; wash them and dry it in the sun/roast it in the oven in low heat. You may consume it with, or without the coat (coat contains fibre), but do not add salt. Pumpkin seeds are sold around the world and can be found in shops in Sri Lanka too. However, preparing pumpkin seeds at home is an easy and inexpensive way to increase your HDL levels and dodge high cholesterol.
Written by Chavindi Uduwaka
For the Sinhalese version of this article Click Here | මම ලපය සහල පවතනය සඳහ මතනට යනන.
