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Reduce Cholesterol

Posted by on Jan 25 in General health | Comments Off on Reduce Cholesterol

Food and Exercise Strategies to Reduce Your Cholesterol If you have been told by your doctor you have elevated cholesterol levels, there are strategies you can use to reduce cholesterol without resorting to medication. Lifestyle change Employing non-drug methods comes with a need to view these strategies as a lifestyle change, rather than a short term plan. Lifestyle changes can be difficult to institute but, if you are determined, it can be done with some will-power. After a while, your new habits will feel natural and you will wonder why you did not start earlier. Fats The first reform that comes to most peoples’ minds when talking about lowering cholesterol is the need to cut out fats. That, however, is not necessarily the best approach. Evidence has shown consuming more healthy fats and less unhealthy fats is more successful than trying to eliminate fats altogether. Your body still requires a certain amount of cholesterol to function properly. Unhealthy fats  The unhealthy fats you want to avoid or limit are trans fat and saturated fats. Trans fat are usually in fried foods, margarine, shortening, baking and crackers. Any food with hydrogenated or partially hydrogenated oil contains trans fat. Saturated fats are found in animal products and will increase your cholesterol levels more than any other form of food. Animal products are meats, butter, whole-milk and cheese. Healthier fats Healthier fats are monounsaturated fats found in peanut butter, avocados, nuts and olive and canola oils. Omega-3 fatty acids are also included in the healthy fat category. Omega-3 fatty acids are found in mackerel, albacore tuna, salmon, flaxseed and walnuts. Fiber Another food that has been researched and proved beneficial for lowering cholesterol is fiber. There are two types of fiber: soluble and non-soluble. Fiber originates only in plant foods. You want to focus on soluble fiber. Fiber-rich foods are vegetables, fruits, whole grains, beans and seeds and nuts. Soluble fiber aids in minimizing cholesterol because it binds to bile acids in the intestine which contain cholesterol and, thus, more cholesterol is expelled from your body. Pectin, a soluble fiber, has the added benefit of slowing down digestion. You will not feel hungry as fast and less likely to overeat. Apples, pears, oranges, peaches, berries and grapes all contain pectin – so the old saying about an apple a day is not far off the mark! You might also want to consider taking a multi-vitamin supplement each day. Research has revealed folic acid and Vitamin B6 and B12 may be beneficial for heart health. Exercise The second transformation in your life is, obviously, exercise. This does not have to be as onerous as you might imagine. For an investment of 30 minutes five times a week, combined with healthy eating habits, your cholesterol and weight will drop. You can break the 30 minutes into two 15 minutes sessions and still receive benefits. Exercise can be anything from moderately-brisk walk to running, as long as it is aerobic and raises your heart rate. The best approach to staying with an exercise regime is to find at least two activities you enjoy. Continuously performing only one type of exercise will probably lead to boredom and you will eventually stop. Aerobic exercise could include swimming, biking, aerobic classes, and elliptical, cross ramp and stair master...

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High Cholesterol Symptoms

Posted by on Jan 25 in General health | Comments Off on High Cholesterol Symptoms

High Cholesterol Symptoms

If you’re like most people in the modern world, if you have high cholesterol you won’t usually show any symptoms – you can’t tell just by looking. That’s one of the big problems, because you may not even be aware of it. What normally happens is that high cholesterol levels are discovered in a regular medical checkup with your doctor, usually when a blood test is performed. The worst-case scenario to discover this is when serious health problems develop, like heart disease, or stroke. Coronary Heart Disease (CHD) Angina, usually felt as a chest pain, is the main symptom associated with coronary heart disease. Angina is best described like a pressing feeling on the chest, or a tight squeezing sensation around the chest, almost like a tight band. It sometimes feels like another person is sitting on top of your chest, causing pressure. The symptoms can also spread to other parts of your body such as the neck, jaw and sometimes your arms. In some cases you may feel pressure in other parts of your body, but not your chest. As well as feeling pain in the chest many people who suffer from CHD (coronary heart disease) can also exhibit shortness of breath, nausea, sweating and light-headedness. Whatever you do, don’t take chest pains lightly since they can very often be related to coronary heart disease. If you suffer from coronary heart disease it’s wise to avoid having too large a meal – it can place a strain on your heart. And if you are experiencing chest pains should stop whatever you’re doing and rest. If your symptoms are continuous you should really pay your doctor a visit. Stroke High cholesterol also often causes arteriosclerosis. That’s a condition where plaque clogs up your artery. It’s almost like pouring grease and fat down a drain – eventually it blocks up and water can’t flow, except in the body it’s blood. Such plaque prevents blood flowing freely through your arteries. That, in turn, causes increased blood pressure. In the worst case scenario the plaque in your arteries hardens so much that it dramatically reduces your blood flow, which causes blood to clot at the point where it is obstructed. Very often the pressure can be so high that the artery bursts, resulting in a stroke. There is no warning when a stroke is likely to occur, but dizziness often precedes it, or there is sudden confusion. Strokes are debilitating and in most cases the vicitim is quite likely to lose some function in a of the body. In extrem cases they could even be paralyzed. Unfortunately, heart disease is now among the top killer in many countries. That’s particularly true in the United States. It’s the top killer for men and women. Something in the region of 500,000 Americans die every year, due to heart diseases. Many more suffer from heart attacks every year. For the sake of your health it pays to keep a close eye on your cholesterol...

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Cholesterol Medication

Posted by on Jan 25 in General health | Comments Off on Cholesterol Medication

Cholesterol medication Cholesterol medication is sometimes necessary if diet and exercise does not reduce high cholesterol sufficiently. Drugs Cholesterol medication is often recommended for those people who do not respond to diet changes, regular physical activity or weight loss campaigns. In those cases they may require further treatment for high blood cholesterol levels. Generally, in men under about 35, or women who are pre-menopausal, with LDL levels of 190 to 219 mg/dL cholesterol medication is perhaps best not taken, unless the person is already in a high risk group, like diabetics. Cholesterol medication is cheaper and less invasive than bypass surgery when all is said and done. Of course drugs simply can’t fix all the damage we might do to ourselves so it’s important to continue eating a healthy diet, even if you’re prescribed a modern drug to reduce your cholesterol levels. Health eating would include fresh fruit, vegetables, grilled chicked, fish and lean cuts of meat. It’s also an idea to try to avoid treats and snacks like pastries, cakes, candy and other junk foods. You also have to be careful since certain drugs have been known to trigger a muscle-wasting condition. The risk factor is increased if certain drugs are taken with grapefruit juice. Always check with your healthcare provider for any special care to be exercised when taking your cholesterol medications. Treatments Lowering your cholesterol naturally may be hard work so you may need to ask your physician about the treatments available to you. Among the most common treatments right now are statins. Statins such as atorvastatin, simvastatin, lovastatin, pravastatin and rosuvastatin help to reduce LDL levels by removing cholesterol from the blood. In turn that helps to prevent further build up of plaque. In some cases it can actually reverse the existing build up. Statins Statins, in most cases, require you to continue treatment for life so it’s always wise to discuss treatment options before committing to a lifelong regime. Statins work by blocking the production of cholesterol in the liver itself. They lower LDL, which is sometimes called the bad cholesterol, and triglycerides. They are known also to have a mild effect in raising HDL, which is also called the good cholesterol. The terms “good” and “bad” are simply handy ways of describing the different types of cholesterol. You need some of each for normal health – it’s just the total amount and the ration between them that determines whether they’re “good”, or “bad”. Statins are sold under many brand names and you should consult with your physician about which is best for you. The actual mechanism Statins use to inhibit the production of cholesterol is by jamming the pathway by which it is made. That has the effect of slowing the production of cholesterol, which in turn means your liver is better able to filter out the bad cholesterol already in the blood. But remember above all else that even if you are taking cholesterol lowering medication you should still strive to make healthy lifestyle choices – it could literally mean the difference between life and...

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Children and Cholesterol

Posted by on Jan 25 in Cholesterol | Comments Off on Children and Cholesterol

Children Can Be Affected By High Cholesterol Too Adults are not the only people who have high cholesterol risk factors, but most people overlook the fact that children can be at risk for high cholesterol levels too. That also means they can be at risk for heart disease. There are 3 risk factors for high cholesterol in children: heredity diet being overweight. It’s probably not surprising that the kids who might be high risk for high cholesterol levels also often have at least one parent at risk for high cholesterol. Now there is very little that can be done about the heredity risk – it’s outside your control. You can’t exactly pick your parents.. As a parent or an older child there is a lot we can do to control the other risk factors for high cholesterol in children. What children eat is largely influenced by what the adults in the household eat . No great surprise there, it’s normally the adults who buy and prepare the food that kids eat. Kids may be given a choice of what foods they eat, but some may sneak foods, or make bad food choices when away from parents. Children therefore have a degree of control over what they eat. That makes it important for children to learn at home and in school what good food choices are. They need to know what will keep them healthy including the good food choices to keep their cholesterol levels in the healthy range. Our weight, as an adult or child is largely influenced by the amount of food we eat, the types of food that we eat and how much physical activity we get each day. Food therefore has an influence on two of the risk factors for high cholesterol in children. That makes good food education an important reason to make sure kids understand the impact of the foods they eat. School-aged children can be taught good food choices, of course. But they can also have their cholesterol levels checked with a simple blood test. For children with a family history of high cholesterol levels it might be important to have this screening test performed. Early knowledge is a great tool for giving you enough time to deal with the situation. The magic numbers that indicate borderline high levels of cholesterol in children are between 170 and 199 mg/dL. Levels are considered high in children if they are higher than 200mg/dL. If your child has cholesterol levels that are high, there are some things that can be done to lower them. The first and best way to treat children with high cholesterol levels is to teach them how to have a healthy diet and how to exercise properly. Good diet, sensible exercise and a lifelong commitment to maintaining their own health is a great starting point. Children should eat foods that are low in total fat, saturated fat, and especially trans fat. Also aim for food that is low in cholesterol to help lower their cholesterol levels, or to maintain existing good cholesterol levels. The amount of total fat a child (over age two) should consume should be 30% or less of their daily caloric intake. As with any health issues you should always consult your doctor, or primary health care provider. The...

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Cholesterol – The Good, The Bad and Triglycerides

Posted by on Jan 25 in General health | Comments Off on Cholesterol – The Good, The Bad and Triglycerides

Generally, three forms of fats are measured in a blood cholesterol test. The levels of each of these fats in your bloodstream determines if you might be at higher risk of heart disease. I call them the good, the bad and the tryglyceride, but there’s a serious point behind each of the different types. It pays to get to know the differences. The Good – HDL HDL is high-density class of lipoproteins. HDL is deemed the “good” cholesterol because it travels through your blood system and removes bad cholesterol. While high levels of HDL reduce your risk for heart disease, low levels can conversely increase the risk. In order to navigate the bloodstream, HDL needs help from molecules called lipoproteins. HDL attaches to these lipoproteins, which then take it through the blood. It is believed that HDL serves in the following ways: HDL removes the bad cholesterol from atheroma within your arteries; HDL transports the bad cholesterol to your liver, where it can then be excreted or reutilized; HDL chemically cleans the inner walls of blood vessels. Damage to the walls is the beginning of atherosclerosis, which may cause strokes and heart attacks. Good levels of HDL are greater than 60 milligrams per deciliter (mg/dL) Levels below 40 mg/dL are considered a risk. It should be remembered levels of HDL vary for each person. A person with good levels of HDL may still be at risk for heart disease because of other factors. The Bad – LDL LDL is a low-density family of lipoproteins. LDL is regarded as the “bad” cholesterol because, as it circulates through your blood via lipoproteins, it is transported to your arteries. A high score of LDL can cause atherosclerosis which leaves a higher risk of heart attack, stroke and peripheral vascular disease. LDL acts in the following ways: LDL has a propensity to attach itself to the walls of your arteries. LDL can begin adhering to artery walls even in childhood; LDL is swallowed by white blood cells which try to digest the LDL; Once LDL is swallowed, the white blood cells alter the LDL to a toxic form; White blood cells congregate to cause a low-grade inflammation of the artery wall; The collection of white cells eventually creates a bump in the artery wall, known as plaque, which consists of cholesterol, cells and debris; The plaque grows and begins to block the artery. Plaque is not only a danger because of blockage. A sudden rupture of the plaque surface will create a blood clot which, in turn, triggers a heart attack. There are more classifications for levels of LDL than HDL. They are: Excellent – Less than 100 milligrams per deciliter (mg/dL) Almost excellent – Less than 100 – 192 mg/dL Borderline high – Between 130 and 159 mg/dL High – More than 160 mg/dL Very High – More than 190 mg/dL. Dependent on any other risk factors you have for heart disease, your doctor can advise you on which LDL goal is best for you. Triglycerides Triglycerides are the most common form of fat in your body and are located in your blood. They are a significant energy source. Your body utilizes calories it needs for immediate energy and stores the remainder in fat cells for when it requires more energy. The...

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Ways to Reduce Cholesterol

Posted by on Jan 25 in Featured | Comments Off on Ways to Reduce Cholesterol

Ways to Reduce Cholesterol

Before, cutting cholesterol was simply a matter of avoiding eggs and cutting back on fat, but it turned out that it is a lot more complicated than that. Good thing is there are more ways to bring good and bad cholesterol in line. Drink green tea As surprising as it may sound there’s a solid basis of evidence to show that green tea may help reduce cholesterol levels. The fact it can also help you reduce weight is a double whammy. You can find out more about it here. Eat more good fats Monounsaturated fats, found in avocados, nuts, and olive oil, lower bad cholesterol (LDL) without bringing down good cholesterol (HDL). Replace butter with olive oil, use skim milk instead of whole and eat lean meat. Eggs are OK Eating saturated fat is what raises blood cholesterol the most, and eggs are low in saturated fat. Therefore, eggs are ok to eat. Eggs are excellent sources of nutrition. But two groups of people are sensitive to eggs. If both cholesterol and triglycerides are high, eggs should be avoided. They should be skipped as well if a person has an inherited lipid disorder. Usually, this small group of people have extremely bad cholesterol levels at an unusually young age, which means their bodies cannot handle cholesterol properly. Watch out for bad fat More than any other food, saturated fat stimulates the liver to produce LDLs. But there’s another bad fat to watch out for. Trans-fatty acids (TFA) are produced when unsaturated fat is chemically processed, which turns it into solid. Not only do they raise LDLs and total cholesterol, but in high amounts they may also lower HDLs. Food labels do not list TFAs, which are found in solid stick margarines, shortening, deep-fried fast foods, and many pastries, crackers, and cookies. Figure that in any food containing hydrogenated oils, if the label lists 2 grams of saturated fat per serving, the food has 2 more grams of TFAs. Lose weight Being overweight is bad for the arteries because it lowers HDLs. In any group of people, the fattest will have HDL levels ten to fifteen percent lower than the leanest. If a person is more than ten or twenty pounds overweight, his/her HDL levels can get eight to ten points lower. Take care of your thyroid Hypothyroidism, if left untreated, can significantly raise cholesterol levels. Symptoms for this condition are tiredness, increased sensitivity to cold, hair loss, weight gain, joint stiffness, and depression. A TSH blood test diagnoses the condition in its earliest stages. Hypothyroidism is easily corrected by taking daily medication, such as Synthroid or Levthyroxine. Both are less expensive than cholesterol-lowering drugs. Exercise Raising HDLs by diet alone is tricky, but the combination of regular exercise and strategic eating gets them up. At least 30 minutes a day of vigorous exercise can raise them by 20 percent. Exercise also dramatically affects triglycerides. Toast to your heart Though a daily alcoholic drink of any kind can raise HDLs by five to ten percent, only red wine is loaded with antioxidant flavonoids that discourage LDLs from clogging arteries. Red wine has ten times as many flavonoids as white wine because grapes, seeds, stems, and skins are steeped in the vat longer. This does not mean that drinking to excess...

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Garlic and Cholesterol

Posted by on Jan 25 in Uncategorized | Comments Off on Garlic and Cholesterol

The effects of garlic on reducing cholesterol have been put to the test by numerous scientific studies that have…

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Does Garlic Reduce Cholesterol?

Posted by on Jan 25 in Featured, General health | Comments Off on Does Garlic Reduce Cholesterol?

Does Garlic Reduce Cholesterol?

The effects of garlic on reducing cholesterol The effects of garlic on reducing cholesterol has been put to the test by numerous scientific studies that have failed to produce conclusive results. Although garlic has been used for other medical purposes in the past the way in which garlic lowers the cholesterol level is not scientifically proven. The only probable reason that scientists suggest is the reduction of cholesterol by preventing LDLs (including cholesterol) from being oxidized. This is possible because garlic is a proven anti-oxidant. Thus it can prevent build up and clogs of cholesterol in the blood vessels. Read more about garlic and cholesterol in the full...

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Hidden Calories

Posted by on Jan 25 in General health | Comments Off on Hidden Calories

Are Your Drinks Making You Fat? Beware The Hidden Calories! A key group of hidden calories is in the amount of high calorific drinks that we consume. Whilst 1 drink will not trash your diet, in our current society it’s not out of the ordinary to consume several caloric coffees, lattes and smoothies throughout the course of the day. A lot of of these kinds of drinks include a substantial number of calories from sugar and fat, whilst delivering no nutrition in return. Hidden calories in drinks Whilst a lot of diets list coffee and tea as “calorie free” foods, they count on you to consume them without sugar or milk. There is a big difference between black coffee and a modern latte, especially when the servings are large and loaded with sugar and cream. While considering your drinking habits, don’t ignore fruit juices. Although these drinks have a healthy element if made from fresh fruits, they are high in natural sugar and may even have added sugars. All of the healthy fiber is stripped from the juices, yielding a sweet juice that quickly affects your blood sugar levels and can encourage hunger and cravings. Sweet drinks do nothing to suppress your hunger and they may even encourage you to overeat. Studies have shown that sweet drinks cause food cravings, especially for starchy and sweet foods. These cravings may lead to overeating in addition to the added calories from the drink. ‘Diet’ or ‘Light’ drinks So, we’re left with diet sodas. While diet sodas seem like a perfect solution because they contain no calories, studies have shown that diet sodas can actually contribute to weight gain. The exact cause isn’t known, but it seems that diet sodas lead to food cravings and affect the way that your body processes sugars. Recent studies have shown that some of the ingredients in artificial sweeteners actually encourage your body to store fat. Watch for these hidden calories in your diet and try to replace some or all of them with pure water and green tea. This one change alone could save you hundreds of calories a day, depending on your habits. The best diet drinks The best diet drink is pure water, followed by unsweetened green tea in a close second place. Pure water not only fills your stomach without causing cravings, but it helps your body purge the toxins and by-products of the fat burning process. Unlike sweetened and flavored watery drinks, pure water is absorbed directly into the body without requiring digesting. This means that it does not stimulate the digestive system like other drinks and does not cause hunger. Freshly brewed green tea has been shown to have a variety of health benefits including protection from a number of modern diseases due to the powerful anti-oxidants that it contains. The important thing here is that green tea has been shown to increase weight loss when enjoyed with a healthy weight loss plan. Plan to enjoy three to five cups of green tea...

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The Great Cholesterol Lie

Posted by on Jan 25 in General health | Comments Off on The Great Cholesterol Lie

The Great Cholesterol Lie

“The Great Cholesterol Lie” by thoracic surgeon, Dr. Dwight Lundell is one of the most timely and critically important books written since the cholesterol theory began in 1948. What it is about It is about heart disease and inflammation running amok throughout your body from dietary recommendations born of that theory of no fat, low-fat diet foods causing an epidemic of heart disease and inflammation. Now science knows inflammation is linked to obesity from the very foods created from this theory that were supposed to make us slim and trim. If you’re like me, someone very close to you, a friend, spouse, child, parents, grandparents, is taking statin medications, or a child with juvenile diabetes, adult diabetes, Alzheimer’s, rheumatoid arthritis, most every disease we know of is from inflammation running amok. Naturally healing your heart Dr. Lundell holds nothing back showing you how to heal your heart and health naturally without statin medications. This book has sold in 17 countries. Does Dr. Lundell know something that you should know? You can grab a copy for yourself (there’s a full money-back guarantee so it’s risk free) just by clicking...

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