Question

1.Cholesterol is a waxy substance that is present in our body. It’s an important component of our cell walls and other tissues, but it is thought to be harmful if in excess. It can lead to blockages caused by plaque formation in the heart’s arteries causing heart disease and heart attacks. Such blockages can also happen in arteries, in the legs or in the brain. Cholesterol is produced in the liver, and the amount produced is influenced by our genes. The food we consume too, has effect on cholesterol levels. Fatty foods, especially those high in saturated fats, and foods high in simple sugars such as cold drinks increase cholesterol levels. Lack of physical activity and exercise also leads to elevated levels.

2. We can reduce cholesterol levels by following a heart-healthy lifestyle, which includes regular physical activity for at least 30 minutes daily and a diet high in fruits and vegetables and low in saturated sugar. Statins are a group of drugs most recommended for those with high cholesterol. Red yeast rice has been shown to be effective in lowering cholesterol. Include garlic and flaxseed in your daily diet. Olive oil, Canola oil or other oils rich in monounsaturated fatty acids can be used for cooking in order to reduce cholesterol through food.

3. The ill-effects of high cholesterol take time to show, and you may not realise it until it’s a bit too late. Cholesterol, by itself is important because it insulates nerve cells and membranes. Being a fatty substance, it does not dissolve in the blood and is packaged into protein. There are ‘good’ HDL cholesterol and ‘bad’ LDL cholesterol. Bad cholesterol can stick to the smooth lining of the blood vessels, where it is absorbed, while HDL mops up excess bad cholesterol and removes it from blood vessels. Even moderate physical activity can help increase HDL cholesterol.

4. Exercise five days a week, whether you are overweight or underweight. Aerobic exercises like walking, cycling, swimming, slow jogging, dancing etc. for 45 minutes, three times a week and anaerobic exercises like weight training, and sprinting, for another three days will help increase good and reduce bad cholesterol. In order to maximize your cardiovascular fitness, aerobic exercises should raise your heart rate to a certain level. This level is called your target heart zone. Keep your heart rate elevated for at least 20 minutes. Always warm-up, stretch, and cool down-relax-before and after any workout to avoid injuries. All these contribute to a healthier and fitter life.
(4) On the basis of your reading of the above passage, make notes on it, using headings and sub headings. Use recognizable abbreviations wherever necessary and a format you consider suitable.(5)

Answer 1

Answer:

papaya is rich in fibre vitamin C and antioxidants which prevent cholesterol build up in your arteries