Lowering

Little by little larger numbers of people suffer from heart disease as a consequence of high cholesterol levels. There are many factors that enable the accumulation of cholesterol inside the organism, but the major cause is considered to be unhealthy diet. Unhealthy diet and bad eating habits can considerably increase blood cholesterol levels. That’s why cholesterol lowering foods should be part of a cholesterol lowering diet.

Cholesterol is a waxy, fat-like substance found in your bloodstream and every cell in your body. First off, it is important to note that cholesterol is normal. We all must have some cholesterol within our bodies. Without out it, your body would be unable to produce cell membranes and various hormones. But here is where it gets complicated. When your body has too much cholesterol, this waxy substance starts to form blockages in the arteries, which can lead to heart attacks and strokes.

Cholesterol lowering food in combination with a healthy fit lifestyle has been proven over and over again to be one of the most effective ways of lowering cholesterol naturally.

Cholesterol lowering food should be included in everyone’s diet but especially in a diet to lower cholesterol if your cholesterol is already high. Failure to include cholesterol lowering food in your diet can lead to heart attack and stroke.

Nuts such as almonds and walnuts that have a high amount of monounsaturated or polyunsaturated fat, also help lowering cholesterol. Researchers have found that nuts not only lower the total and LDL (or “bad”) cholesterol significantly, but also help maintain a desirable level of HDL (or “good”) cholesterol.

Garlic is a popular cholesterol-lowering herb that contains allin and allicin. It has antispasmodic properties that help facilitate proper digestion and absorption. Because of its quick and effective actions on the gastrointestinal tract, excess cholesterol won’t be easily stored as fat since garlic tries to let the body eliminate it instead.

Oatmeal is a good source of carbohydrates and soluble fiber. Soluble fiber helps reduce low-density lipoprotein or LDL which is also called bad cholesterol. Soluble fiber acts to hinder excess absorption of cholesterol in the intestines. With its gel-like qualities, bile works with dietary cholesterol to be properly excreted by the body.

Flaxseed

Flaxseed provides alpha-linolenic acid a poly-unsaturated fat which has been shown to lower cholesterol while providing needed soluble fiber.

Olive Oil

Olive oil is one of the mono-saturated fats and studies have shown that it lowers blood cholesterol. Extra virgin olive oil is suggested to be better than other varieties.

While foods containing soy protein are no longer considered cholesterol lowering foods, they can still be part of a healthy diet. Soy protein will not harm your health, and substituting soy protein, such as tofu, tempeh, edamame, soy nuts, soy milk, soy burgers, soy cheese, and soy flour for animal protein, continues to be a wise food choice because of its high content of polyunsaturated fats, fiber, vitamins, minerals, and low content of saturated fat.

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Obesity is a growing problem in our country and it seems that the smarter we get and the more technological and scientific advances we make, the worse the problem becomes. This doesn’t make a lot of sense, does it?


What is being done to prevent obesity? Clearly not enough. More than 65% of Americans are now considered overweight or obese. Many diseases that are leading killers in our society are preventable. That is correct. I am talking about diseases such as heart disease, diabetes, and even certain types of cancer. The medical community has convinced the general public that treatments for these diseases are readily available instead of focusing on the prevention of them. Why? Because these treatments are what put money into the healthcare system, not the prevention of the disease itself.


One of the most startling statistics of all – 70% of all cancers are lifestyle related. They are not genetic or caused by environmental factors, they are lifestyle related which means if we would make changes to our lifestyles, the development of the cancer could be prevented. Read on to determine ways that you can make changes and prevent some life threatening illnesses as well as lower your health care costs!


PREVENTION AND HEALTHY HABITS


The hardest step to take is the first one. However, if you set a goal of creating healthier habits for you and your family, just like a goal of painting your family room, you will get it done. If you never plan for it, you will never make the changes. Goal setting is the first step to healthier habits. Healthier habits are the first step to prevention and prevention is the first step to saving health care dollars. Most of us are investing in some sort of a retirement fund. We think of places we want to go, things we want to do and things we want to see when we retire. We dream of the things we don’t have time for now. However, if we don’t take the steps to prevent obesity, heart disease, diabetes, cancer and a host of other health issues, our retirement funds will end up being spent on medication and health care instead of traveling and enjoying life’s golden years.


Here are some keys that you can incorporate into your lifestyle starting today to make changes that can lengthen your life, improve the quality and keep some healthcare dollars in your pocket.


-Get Started Today. Hockey legend Wayne Gretzkey said that in his early years a coach once made a great impression by sharing these words of wisdom: “You miss 100% of the shots you never take”. This is so true and applies to just about any situation in life, including creating healthier habits. If you never make the choice to start, you will never incorporate the healthy habits. All it takes is making the choice and moving ahead one step at a time.


– Plan. It is that simple. We have all heard the old saying “failing to plan is planning to fail” and that applies here as well. You must have a plan of what you intend to do, how you want to incorporate healthier choices and then simply follow the plan.


– Know where you are. Get a benchmark of how healthy you are right now. In order to determine the progress you make, you need to know where you are right now.


– Know where you are going. Use a journal to track your progress. This will help you stay on track and on the days you feel like you aren’t making any progress, you can look back at the last 30 (60 or 90) days and see how far you have come.


– Be Patient. Change takes time and seeing progress is going to take time as well. Chances are you didn’t see the changes happening to your body overnight and it will take time to see the positive ones as well.


– Keep it fun! Trying to follow a plan that is too strict or regimented is a sure fire way to fail. Keep a fun attitude, involve family and friends and make your new habits something that you look forward to.


– Expect obstacles. Just as knowing where road construction is happening can get you to your destination more quickly, knowing that obstacles are going to appear on your path to creating healthier habits will help you plan for them and get back on the path to your goal faster. Holidays, birthdays, celebrations, parties, emotional situations such as death, divorce or loss of a job are all things that can get us off track. As long as you expect some obstacles and plan for them, you will be better equipped to handle them and move on.


– Sleep. Sleep is underestimated in the role it plays in good health. We think that staying up an extra hour or two to complete a task is the best way to be productive. In fact, if we would “hit the hay” for some good rest we would wake up in a much more productive state and not only get the tasks from the night before completed but be in a better frame of mind for today’s tasks as well. Studies show that we are more likely to make poor eating choices or overeat when we are tired as well.


– Get support from friends and family. Engaging your network of friends and family is a great way to ensure your success. And, you might help them create some healthy habits along the way to add years to their life and life to their years! Accountability goes a long way in staying on track and creating a healthy lifestyle.


– Consult your doctor. Anytime you are planning to start a new eating/exercise plan it is a good idea to let your doctor in on your plan and your goals. Your doctor can help keep you on track and monitor your progress. Doctors can also help you monitor things that you can’t see or monitor on your own such as cholesterol and sugar levels.


– Exercise! In addition to eating better, make an effort to move your body for 30-60 minutes three to five days a week. This is the best medicine available.


FINAL WORD


Visualize how the world would be if everyone adopted healthier habits. Think about the 70% of those cancers that are lifestyle related. Think about the obesity problem that would no longer be an issue. Think about the average size of a women going from 14 to 8, and men going from a 44 inch waist to a 38 inch waist. Diabetes and heart disease would no longer be the killers that they are today.


Each person has the power to make the changes and prevent these terrible diseases before they start. You have a plan, you know what to do. Find some good resources to help you and keep you accountable. You are well on your way and you can make it happen!

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Although most people believe that the trend towards cutting off cholesterol in diets is brought on by the fact that the young generation is dieting themselves to death; it is not so. Limiting the body’s cholesterol levels is not only for appearance’s purposes but also for health reasons. Cholesterol levels in the body, when at a certain level, can cause a host of body complications and disease that can even eventually cause death.

Problems like hypertension, heart disease, and diabetes come in mind. This is especially true with people who are already old and in their middle ages because of the slowing down of the bodily processes particularly the digestive system and the body’s ability to convert fats to energy. This is perhaps why most older people, especially those that have weight issues, are being asked by their doctors to lessen their cholesterol intake.

What is cholesterol?

People have been talking about cholesterol but do they what it is and how it affects the body. Because of news about rising cases heart problems in the country, cholesterol has become an overnight antagonist. Everybody thinks that cholesterol is bad.

Actually, not all cholesterol is bad for the body. In fact, our bodies need cholesterol to make bile salts. It is also a major ingredients in maintaining hormonal balance as well as in the production of Vitamin D. Things become troubled when the levels become too high that the cholesterol already clog the arteries, making it hard for the blood to flow and the heart to pump.

There are two kinds of cholesterol, the good and the bad. The LDL, which is the bad kind, adhere to the arterial walls, forming plaques that eventually clog the passageway. Saturated fats and the trans fatty kind are sources of this kind of cholesterol. This is frequently found in pre-packed foods like potato snacks and canned goods.

The HDL, on the other hand, can lower the levels of LDL cholesterol. This is because the good HDL helps transport the LDL cholesterol from the arterial walls back to the liver where it is excreted out. These are found in nuts and in seafood particularly fishes.

People who want to lower their LDL levels are also advised to eat a lot of fruits because of the fiber that they bring to the body. Oats, cereals, and legumes are also great sources of fibers that can help combat the rise of LDL cholesterol, eventually decreasing the risk of heart disease.

Factors that affect cholesterol levels

Contrary to popular opinion, it is not just the diet that should be taken into consideration when dealing with high cholesterol levels. There are actually a lot of factors that affect the condition. One of these is the age and the gender. Older people are more affected by increased levels of cholesterol because of their bodies’ slowing processes. Another factor is the level of physical activity. Exercise can actually help in lowering down of LDL cholesterol. Also, it can help in strengthening the body and in toning the muscles.

Lowering cholesterol levels

From what was mentioned above, it seems remarkably simple to lower the body’s cholesterol levels… that is if one has the discipline to see it through. Just eat right and exercise regularly, avoid canned and pre-packed foods and you are on your way to lower cholesterol levels.

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Balancing the ratios of LDL and HDL cholesterol is the aim of any cholesterol lowering diet because lowering the bad (LDL) cholesterol is a large factor in reducing the risk of coronary artery disease. The effect of lowering cholesterol has been medically shown to reduce the mortality risk associated with heart disease.

Cholesterol levels, which are measured in milligrams per deciliter (mg/dL), naturally rise as men and women age and are determined through chemical analysis of a blood sample taken via a finger prick or from a blood draw from a vein. For a healthy person cholesterol intake should less than 300 milligrams daily while someone with an elevated cholesterol level should consume less than 200 milligrams per day. One thing to remember is that although dietary cholesterol can raise your blood cholesterol levels, the bigger culprit in elevated cholesterol levels is saturated fat. Foods that originate from animals are the only source of dietary cholesterol.

The basis of a cholesterol lowering diet revolves around eating a mostly plant based diet rich in cholesterol-lowering foods. In fact this approach has been shown to as effective as using statin drugs to lower cholesterol. This was proved out during a recent study showing that people who ate a rich diet of cholesterol lowering foods, such as soy protein, almonds, plant sterol-enriched margarines and natural fiber from oats, psyllium, okra, and eggplant for one year resulted in a 20% decrease in cholesterol, which is comparable to taking statins.

After starting a cholesterol lowering diet your levels will generally begin to recede after two to three weeks. When starting this type of diet the first thing you need to do is increase your fiber intake. This can be done by increasing the amounts of fruits, lots of vegetables, and whole grain products. The other thing that needs to be closely watched is the intake of saturated fat.

The reason for this is simple; nothing increases cholesterol levels quite like saturated fat. There are four main types of fat. The first two increase LDL cholesterol and need to be avoided.

1. Saturated fat found in most animal products, fast foods, and some vegetables should be avoided or at the least limited. Saturated vegetable fats include hydrogenated shortening, palm oil, coconut oil, and cocoa butter.

2. Hydrogenated or Trans-Fat is found in margarine and vegetable shortening.

The two fats that can be eaten in moderation and can help decrease total cholesterol and keep levels of the good cholesterol (HDL) high include:

3. Monounsaturated Fat is found in olive and canola oil.

4. Polyunsaturated Fat is found in safflower, sunflower, soybean, corn and sesame oils.

The best foods for a cholesterol lowering diet are high in starch and fiber and are a good substitute for foods that contain high amounts of saturated fat. You do have to be careful because although foods from plants do not contain cholesterol some do contain saturated fat, such as avocados. Recently the American Heart Association began to recommend that people who have high LDL cholesterol eat foods fortified with plant sterols. These foods that have been fortified with sterols or stanols help block the body\’s absorption of cholesterol.

The thing to remember when undertaking a cholesterol lowering diet is that foods that contain high amounts of complex carbohydrates, if eaten plain, are low in saturated fat and cholesterol and contain the vitamins, minerals, and fiber you body needs. A healthy diet is the first step to successfully lowering cholesterol and reducing the risk of heart disease that is associated with high levels.

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High blood pressure, or hypertension, is a precursor to heart disease. It can lead to heart attack, heart failure, kidney failure, stroke or premature death if not controlled. Approximately only 25% of Americans diagnosed with high blood pressure actually have their blood pressure under control. Medication can improve blood pressure. There are also other tips for lowering blood pressure that can be easily practiced.

Exercise is one way of counteracting the detrimental effects of high blood pressure. Vigorous exercise stimulates the production of nitric oxide, which is a substance that keeps the blood vessels open. In the long run, this helps in lowering blood pressure. It is recommended that 30 minutes of exercise at least 5 times weekly will greatly aid in managing blood pressure and reducing excess weight.

It goes without saying that you are what you eat. Aside from getting enough exercise, the biggest change you can make is your diet. This goes a long way in preventing high blood pressure and lowering blood pressure that is already elevated. First, stop reaching for that salt shaker! Avoid processed food as far as possible. Increase consumption of fresh vegetables, fruits and grains. The goal is to eat foods low in fat and high in fiber and minerals while cutting down on red meats, sugar and salt.

If you want to live a healthy life free of hypertension and its complications, quitting smoking and heavy drinking is the way to go. Heavy drinking contributes to high blood pressure because alcohol actually impedes blood flow to and from the heart. Reducing alcohol has a direct effect of reducing an elevated blood pressure. Smoking actually causes your blood vessels to constrict, which also leads to increased blood pressure. It may be difficult to quit smoking, but those who do live healthier lives and have a lower risk of developing cancer!

Making small changes can gradually add up to a healthier you, so there’s no excuse not to stub out that cigarette today.

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Cholesterol is a waxy, greasy like substance that our body needs in order to produce a number of hormones and cell membrane. There are two types of cholesterol, the good and bad cholesterol. While the good cholesterol is accountable for the proper functioning of our body, the bad cholesterol will lead you to have heart related diseases like coronary heart attack.


Today’s normal diet contributes to problems with high cholesterol. High cholesterol contributes to problems with heart disease and can lead to heart attacks. Your body makes all the cholesterol it needs in your liver, and this cholesterol will help make and maintain cells, insulate nerves and produce hormones, and even helps your body to digest fat. The cholesterol you don’t need comes from your food.


Controlling Your Cholesterol


In order to control cholesterol you need to know what the correct levels are you should have at first: a minimum of 40mg/dL or more for the good cholesterol and bad cholesterol should not over 200mg/dL. One thing you should know that cholesterol is not measured depending on your body weight through if your body weight is over the normal levels you may be at risk if you have a high bad cholesterol levels.


You are able to purchase a cholesterol lowering drug over the counter, and then there are some that can only be administered through a prescription by doctor because of their side effects. It is highly suggested that before you even consider taking any type of drug that you should consult your physician first so that they can help you to decide on which cholesterol lowering drug is best for you.


How Cholesterol Medicine Works


Different types of cholesterol medicine are very helpful combined with diet and exercise to lower your cholesterol. Most types of cholesterol medicine are: niacin, statins, bile-acid resins or fibric acid derivatives. Statins is to block the production of cholesterol in your liver; bad cholesterol and triglycerides are then reduced and good cholesterol can be increased a bit.


If you require cholesterol medicine, your doctor may prescribe a statin. Your doctor will then watch for such side effects such as intestinal problems and liver damage. A small handful of people can suffer muscle tenderness.


Niacin, aka nicotinic acid, is a B-vitamin. This cholesterol medicine is a natural ingredient in food and is also added to some manufactured foods. Higher doses can be prescribed. Niacin lowers bad cholesterol and raises good cholesterol. Side effects such as flushing, itching, tingling and headache may happen. Bile-acid resins work within the intestine.


Bile is largely composed of cholesterol. Ideally, your body should make good cholesterol, integrate it into the bile which travels into the intestine and is reabsorbed for distribution throughout your bloodstream. Bile-acid resins bind to bile to prevent its reabsorption. Side effects like constipation, gas and stomach upset may be encountered. Fibrates limit production of triglycerides and can help increase good cholesterol.


All cholesterol medicine has side effects such as digestive problems, allergic reactions and muscle aches. The most dangerous side effect of cholesterol medicine is signalled by muscle aches. You shouldn’t take more than one kind of cholesterol medicine at a time or take them with anticoagulants. Grapefruit and grapefruit juice can hinder with the metabolization of cholesterol medicine. Over the long term, effective cholesterol medicine can help you maintain a healthy life.


Taking The Right Cholesterol Medication


If you have determined that you have high cholesterol through a doctor, you may want cholesterol medication to help lower your cholesterol levels back to a normal or healthier level. Your physician, along with suggesting a cholesterol medication, should also advise that you make some lifestyle choices that will change the way you live your life and the food you eat to help mould it to a better and healthier environment for your cholesterol levels. With the right medication and the right lifestyle changes, you should be able to get back to a reasonable level of health in a period of time.


The thing to know about cholesterol medication is that it can be quite costly. It can also feature a host of side effects that may be difficult, so always consult a doctor before you take any sort of medication. Do not continue taking medication if you observed a side effect. Consult with your doctor at once and you should stop your medication for any reason. It is important to also follow all of the information on the medication itself so that you can prevent any problems that may arise from improperly taking your medication.


Other Ways to Lower Your Cholesterol


Most foods that we eat everyday contain cholesterol such as, poultry, meats, eggs, butter and milk. The trick to eat all those items and still keep your cholesterol levels low is to minimize your quantities. Once you require taking a cholesterol lowering drug, you need to watch your diet closer and take necessary measures not to reach in an emergency situation.

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Lots of people want to know about ways to lower cholesterol naturally. Fortunately, there are answers available. It is important to first know there is no magic pill for reducing cholesterol levels. What is essential is that you are keeping to a diet that is particularly designed to lower cholesterol levels. To lower the level of cholesterol in your body you should also get some exercise on a regular basis.

What is Cholesterol?

Cholesterol is a substance that is soft and waxy and can be seen in the cells of your body.

Our bodies make use of cholesterol to function efficiently. The body also makes use of cholesterol in making other valuable substances such as Vitamin D and hormones that help to properly digest food.

Understanding Normal Cholesterol Levels

Doctors use a specially graded chart to determine whether or not yours can be considered normal cholesterol level or whether your cholesterol level is too high.

If you have lower than 200 mg/dL, it means your cholesterol level is under control. If the chart shows that your level is higher than 200 mg/dL but lower than 239 mg/dL, then it is not bad but you still need to be careful. If your cholesterol level is in excess of 240 mg/dL, then you have high cholesterol.

You can find many natural means that you can use to reduce cholesterol if you find that your level of cholesterol is on the higher side. However, not all cholesterol is bad. HDL cholesterol is beneficial to you. LDL cholesterol is the one that is considered harmful.

Ways of Lowering LDL Cholesterol

Low density lipoprotein, also called LDL, is the cholesterol that is considered bad for health. It carries cholesterol to the body tissues that use it to function. When you regularly consume excessive amounts of cholesterol your body often struggles to utilize it all. At this time LDL releases the surplus into the blood stream. This can be problematic as the extra cholesterol that is released keeps building up in the arteries. This constant build up leads to formation of plaque.

It is important to know how to lower ldl cholesterol by making dietary changes. It is best to avoid eating high cholesterol foods. You can easily find foods that help to lower cholesterol levels. Whole grains and oatmeal are some of the best.

How to lower Cholesterol Naturally

If you have been told that you have high cholesterol, but do not wish to take any kind of cholesterol medication, there are many alternative ways that you could use to reduce your levels of cholesterol naturally. One of the most valuable thing you can do is to eat plenty of foods that will reduce cholesterol levels and avoid those foods that are confirmed to be loaded with cholesterol. Some amount of exercise is a good option but it is best if used in conjunction with a diet that excludes high cholesterol foods.

Reducing your cholesterol by natural means will not happen overnight. But if you are determined, it is just a matter of time that you will see those cholesterol readings falling.

Lowering cholesterol naturally is not as effective for all. Many individuals would be advised to take medication. It is good to know though that you can reduce your cholesterol with medication and combine it with natural lowering methods as well. It is best to get your doctor’s advice before you embark upon any program for lowering your cholesterol using natural methods or with the prescribed medication

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