Posts Tagged ‘Lower’

Learn About a Diet to Lower Cholesterol

January 24th, 2010 admin

Cholesterol is one of the major substances that cause heart attacks, high blood cholesterol levels, and weight problems. Despite its “bad guy image,” this waxy, fat-like substances made in the body by the person’s own liver serves a number of vital functions unknown to many.

Basically, there are two types of cholesterol: the Low-Density Lipoprotein (LDL) and the High-Density Lipoprotein (HDL). The former refers to the bad type of cholesterol that is known to clog the person’s blood vessels, thus, increasing the risk for a heart attack or a heart disease. Studies show that a diet that is high in saturated fat is a main dietary cause of a raised LDL cholesterol level. The latter, on the other hand, is the good type of cholesterol that helps clear LDL cholesterol out of the blood stream, thus, reducing the risk for any heart illness. Researches have shown that a diet rich in fruit and vegetables along with average levels of omega-3 from fish oil greatly helps raise HDL cholesterol levels.

Although diet is the major reason for having high cholesterol levels, experts agree that factors such as genetics, lack of exercise or regular physical activity, obesity, unhealthy lifestyle such as excessive drinking and smoking, hormones, and varying high and low cholesterol levels can trigger the sudden increase of cholesterol levels in the body.

GETTING STARTED

Indeed, cholesterol is a growing problem in the health of many people in the world. Experts say that people over 20 years of age should be more concerned about their cholesterol levels; thus, they should start doing everything they can to lower LDL cholesterol. Although it is quite hard to stick to the needed requirements and regiments to combat the growing problem, experts say that it can be controlled with the proper diet to lower cholesterol.

Studies show that a good diet to lower cholesterol can reduce a person’s risk for heart diseases while getting rid of bad fats because this diet to emphasizes on eating heart-healthy foods. But, aside from using the proper and proven low cholesterol diets available today, the most important thing is that knowing and taking in the right foods and effective cholesterol formulas to assist in lowering cholesterol levels.

Experts say that a diet to lower cholesterol includes good foods like grains-especially whole grain products and cereals-fish rich in omega3 such as salmon and tune, a variety of fruits and leafy vegetables, nuts, juices, and the like. Here are other effective means of lowering cholesterol level through diet:

1. Make sure that you visit your attending physician first before trying out any low cholesterol diets so he/she could administer the proper examinations and access your general health status.

2. You can lower your cholesterol levels by replacing saturated fat with polyunsaturated fat in meat, chicken, and whole milk products.

3. Refrain from eating refined carbohydrates contained by bakery products, pastas, and sugary or sugar-added foods.

4. When eating out, makes sure that you ask the waiter to make serving substitutions like steamed or boiled food preparations. If possible, also pick lean meat, fish, or skinless chicken that is broiled, baked, grilled, steamed, or poached instead of being fried and ask for lots of vegetable side dishes and fresh fruit desserts.

5. Cutting down on eggs, margarine, or butter out of your daily diet.

6. Use natural-based oils such as vegetable, corn, and olive oils when cooking instead of the usual cooking oil.

7. Load up on a lot of garlic when you’re preparing dishes because it contains substances that help lower HDL cholesterol.

8. Take in high quality daily vitamin mineral supplements like Vitamin E to improve blood circulation, and Vitamin C and vitamin B3 to lower your high cholesterol levels.

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Components Of A Diet To Lower Cholesterol

January 24th, 2010 admin

The first line of defense against rising cholesterol levels is a healthy diet. The National Cholesterol Education Program Adult Treatment Panel III report has targeted lowering LDL cholesterol as one of the most important aspect of heart disease prevention. This report recommends that in order to lower the risk of coronary heart disease that a therapeutic lifestyle change (TLC) must be undertaken. The components of this therapeutic lifestyle change include a diet to lower cholesterol that includes the following.

1. Saturated Fat and Cholesterol – Reducing saturated fat and cholesterol in the diet is the foundation of the TLC diet. The strongest nutritional influence on serum LDL cholesterol levels is saturated fats. There is also a dose response relationship between saturated fats and LDL cholesterol levels. For every 1% increase in calories from saturated fats as a percent of total energy, serum LDL cholesterol increases roughly 2%. On the other hand a 1% decrease in saturated fats will lower serum cholesterol by about 2%. Although a weight reduction of even a few pounds will reduce LDL levels, weight reduction achieved with a diet low in saturated fats and cholesterol will enhance and maintain LDL cholesterol reductions. Although dietary cholesterol does not have the equivalent impact of saturated fat on serum LDL cholesterol levels, high cholesterol intake will increase LDL cholesterol levels.

2. Monounsaturated Fat – Substituting monounsaturated fat for saturated fats at an intake level of up to 20% of total energy intake is recommended with a cholesterol lowering diet. Monounsaturated fats lower LDL cholesterol levels relative to saturated fats without decreasing HDL cholesterol or triglyceride levels. Plant oils and nuts are the best sources of monounsaturated fats.

3. Polyunsaturated Fats – When used instead of saturated fats, polyunsaturated fats such as linoleic acid reduce LDL cholesterol levels. Unfortunately they can also cause a decrease in HDL cholesterol when compared to the effects of monounsaturated fats. The recommended intake of polyunsaturated fats is about 10% of total energy intake. The best sources for this type of fat include liquid vegetable oils, semi-liquid margarine, and other margarines low in transfatty acids.

4. Total Fat – Saturated fats and transfatty acids increase LDL cholesterol levels, while serum levels of LDL cholesterol do not appear to be affected by total fat intake. For that reason the report suggests it is not essential to limit total fat intake as long as saturated fats are decreased to goal levels.

5. Carbohydrates – LDL cholesterol decreases when saturated fats are replaced with carbohydrates. But high consumption of carbohydrates, over 60% of total energy intakes, are shown to decrease HDL cholesterol and increase serum triglycerides. This response to carbohydrate intake can be decreased by increasing soluble fiber intake. In fact by increasing soluble fiber to 5 to 10 grams a day LDL cholesterol can be decreased about 5%.

6. Protein – Although dietary protein generally has little effect of serum LDL cholesterol levels, substituting plant-based proteins for animal proteins appears to lower LDL cholesterol. This may be caused by the lack of cholesterol and lower saturated fat content of plant based protein foods. Of course not all animal proteins are high in saturated fat and cholesterol. Fat-free and low-fat dairy products, egg whites, fish, skinless poultry, and lean cuts of beef and pork are low in saturated fat and cholesterol.

Using diet to lower cholesterol is the first step for anyone who has tested for high LDL cholesterol levels. By lowering serum cholesterol the risk of coronary heart disease is lessened, along with all the other health benefits of eating a more healthy diet.

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Healthy Lifestyle to Lower Cholesterol

January 24th, 2010 admin

Achieving lower cholesterol is one of the best ways to protect yourself from heart attack and stroke. The more natural and cost effective way to lower cholesterol is to eat foods low in cholesterol. Using herbs to lower cholesterol is safe and effective.

One of the best things that you can to do lower cholesterol is to quit smoking and decrease the amount of fatty foods in your diet. For most people, the best way to lower cholesterol is to reduce their intake of saturated fats and to increase physical activity.

The Hypercet Blood Pressure Formula is a proprietary blend of five essential elements for healthy blood pressure. The Hypercet Cholesterol Formula is designed to help maintain healthy cholesterol levels and to assist normal body functions for optimum health. “Often the only treatment needed to lower cholesterol is thyroid medication.

Diet and exercise are imperative

To lower cholesterol naturally, diet and exercise are imperative. Diets rich in beans, peas, rice bran, barley, oat bran, whole grains, citrus fruits and apple pulp can help lower cholesterol levels, especially when additionally cutting back on animal products and fats. Diet can be a very effective tool for lowering blood pressure.

To keep your cholesterol low, your total fat intake shouldn’t be more than 25% to 33% of your diet –and most of those fats should be the good kind, like vegetable fats(mono unsaturated fats and polyunsaturated fats), and omega-3 fatty acids, foundmostly in fish. He began including steel-cut oatmeal, eggplant, roasted soybeans, whole-wheat pasta and Brussels sprouts in his diet. Even better, the story includes a link to two favorite recipes from his cholesterol-lowering diet.

Exercise decreases the bad LDL-cholesterol

Surely, you’ve already asked you these questions: Those higher cholesterol is treating with herbs, good food, exercises or drugs. Exercise decreases

the bad LDL-cholesterol and increases the”good” HDL-cholesterol.

Exercise, not smoking and a high-fiber diet low in cholesterol and fat will improve your cholesterol count. Exercise itself doesn’t directly lower cholesterol, but will strengthen the heart and entire circulatory system. Exercise can apparently help keep a fat person healthy and maintain lower cholesterol levels, keep bad cholesterol levels down, without massive dietary changes,

nor having to lose weight.

Simply out of habit, not caring what foods to eat that lower your cholesterol and not giving your body regular easy-going exercises, the accumulation reaches a point where undesirable consequences as symptoms begin to show up.

Healthy Lifestyle

Healthy lifestyle and diet is key to prevention of high cholesterol levels. Lower cholesterol is important to living a long and healthy life, one that is free from heart disease or stroke. You should also maintain a healthy lifestyle through diet, exercise, and weight maintenance.

As you know, there are populations that have lived healthy lives on all meat diets and populations that have lived healthy lives on all vegetable diets. Some people’s bodies are simply genetically predisposed to make a lot of cholesterol; it doesn’t matter whether they eat a perfect diet or are a healthy weight.

Just as you wouldn’t bet all your money on a single stock, Jenkins says you shouldn’t bet your health on a single kind of healthy food.

Natural way to lower cholesterol

Natural way to lower cholesterol is to have low cholesterol diet and exercise regularly. Or you can choose a natural means where the only side effect is better health. And since your cholesterol naturally rises as you get older, it seems to sneak up on you without warning.

The good news is, you can lower you cholesterol naturally by taking responsibility over your body and your health and award yourself with a complete lifestyle makeover. There are natural herbs, vitamins and minerals that can help lower LDL cholesterol and raise HDL cholesterol in the body.

Supplements lower cholesterol naturally

Research also shows that improvement results can be dramatic if you were to strongly consider the combined use of regular exercises and the regular use of nutritional supplements, which are clinically proven to lower cholesterol naturally with no side effects.

Remember that the approach with drugs and / or dietary supplements is to supplement and not to replace a healthy diet and exercise. The most effective way to lower cholesterol when all of this does not work sufficiently, is with drugs and / or herbal dietary supplements. However, there are quite a number of supplements that have been clinically proven to lower cholesterol.

Conclusion

To lower cholesterol is one of your greatest health challenges, cholesterol induced strokes are not a pretty sight. A significant way to lower

cholesterol is to include adequate amounts of healthy fiber in your diet.

Another important element to a persons lifestyle that can be enhanced when wondering how to lower cholesterol is by establishing an exercise program or increasing an exercise program. As such one way to lower cholesterol is to avoid foods that contain high cholesterol or at least minimize their consumption, that is animal and dairy products. The most popular and well known food that can actually lower cholesterol is eating adequate amounts of oatmeal every day.
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