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What You Can do to Lower Your Cholesterol

Experts say that people who are over 20 years of age should pay more attention to their cholesterol level and advise them to do everything they can to lower their levels of bad cholesterol. Despite the so many claims that you can lower your cholesterol level through low cholesterol diet plans, lifestyle changes, and monitored medication, more and more people who suffer from this condition still fail to lower their cholesterol level.

Although it is sometimes hard to stick with the needed requirements to be able to lower your cholesterol levels, it is still possible to get the result that you want by following these easy ways to lower to cholesterol:

1. Make sure you know where you stand by getting your levels checked regularly. Visiting your doctor and getting your cholesterol levels checked regularly is very important to achieving optimum health for good. Since high cholesterol is related to cardiovascular disease, make sure that you know your numbers so you can rearrange your diet and change lifestyle habits as well. Knowing your cholesterol level will also help you decide what kind of diet plan you should follow and if you need medication and treatment already. Knowing your starting point will also help you monitor your progress toward healthy cholesterol levels. If you know your exact cholesterol status then you can also do something to combat it by learning to quit cigarette smoking and excessive eating of high cholesterol foods.

2. Understanding the basics and learning everything you can about the condition. If you have been diagnosed with high cholesterol levels, the first thing to do is to understand the situation fully and acquire more information about the condition. By conducting your own personal research on the condition will also make you knowledgeable about initial lifestyle changes you can do to lessen the problem and you will also have an idea what other treatments options available. Knowing everything about cholesterol, its types, kinds, and health risks will also make you understand that the case is not really hopeless if you are in the right track.

Finding and getting more information about the condition will also make you realize that there are so many things that you can do. You can get more information from a registered dietician, local centers for nutrition, local hospital or public health department, and from a consultation with your attending physician or health care provider.

3. Watch your weight and get rid of extra pounds if needed. Monitoring your weight is one of the best ways to combat high levels of cholesterol. If you think you are overweight for your age and height, then you should be contemplating on slimming down to be able to decrease your high cholesterol level. Since being overweight disrupts a persons normal metabolism of dietary fat, experts say that people who weight more than they should shout start planning on a healthy lifestyle and diet to lose weight safely.

But, before having a drastic change in your diet and lifestyle, make sure that you visit your doctor first to access your overall health. Doing this may prevent further damage especially if you have to undergo certain medications.

4. Get physical, do regular physical activities and exercises more often. The wonders of exercise are indeed very essential in lowering high cholesterol levels. Doing regular physical activities can also help raise the good cholesterol levels and lose weight as well. Theres really no need for high-intensity workouts, regular brisk walking or jogging can help the body boost HDL cholesterol and also beneficial for the heart.

5. Make a commitment and stick to that commitment. The best way to lower cholesterol levels is to be able to develop the discipline to stick to your goal. You can also lower your cholesterol level by acquainting yourself what are the good and the bad fat and its sources, by discovering the wonders of fiber in cutting down cholesterol, by taking in good multivitamins, by freeing yourself from lots of stress, and by exploring and considering treatment options when all else fails.


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What to Eat Your Wat to a Lower Cholesterol

High cholesterol levels are slowly killing off the population. The increasing prevalence and risk of hypertension and heart disease in Americans are ringing the alarm bells in the country’s health sector. Health officials are desperately trying to find ways to combat the rise and make people aware of the eating lifestyle and exercise lifestyle that they are imbibing.

The truth about cholesterol

Although cholesterol is mainly the culprit in the increase in high blood pressure in the body, not all cholesterol that we take in is essentially bad. In fact, small amounts of cholesterol is being used by the body in the production of bile salts and in the transformation of Vitamin D. Cholesterol also plays a role in the balancing of hormones especially in women.

There are two kinds of cholesterol, the good and the bad as the lay people will like to clal them. The bad cholesterol or the LDL is the kind that is often found in saturated fats and trans fatty acids. These are taken into the body through foods that are pre-packed and prepared such as potato chips, canned goods, etc.
LDL cholesterol adheres to the walls of the arteries. High levels of LDL can form plaques in the arterial walls that may eventually cause clogging in the passageway of the blood. This slows down the blood flow, which in turn makes it hard for the heart to pump. This scenario describes the initial stages of hypertension and coronary heart problems.

What to eat

The good cholesterol HDL on the other hand lower the levels of LDL in the body by helping transport the LDL to the liver where it is excreted. HDL cholesterol can be found in fishes as well as in nuts.

Other foods that can lower the cholesterol levels are fruits and vegetables. These foods do not contain that much cholesterol so whatever you have, you will not be adding to its levels.

Another great thing about veggies and fruits is the fact that they are great sources of fibers that the body also need to combat the increase in LDL cholesterol. Berries, fruits that are citrus and carrots are just some of the fruits that you can count on.

Another food that can dramatically reduce the levels of cholesterol in the body is the soya. Fiber-rich food, soya as well as almonds and plant sterols figure in a landmark study conducted by University of Toronto that reduced the cholesterol levels of the participants by as much as 20 percent. Eating oats, olive oil and barley are also great ways to lower LDL.

Another great source of cholesterol are foods that are really oily. To lower one’s LDL, one must consciously avoid foods that are deep-fried. If you have to eat fried foods, make sure that the oil that you use is made out of vegetable.

Never use butter as this is rich in saturated fats. Instead, use margarine as a substitute. Try to also steam, braise, boil or bake your food. You will find that they are tastier and healthier.

Not just the food

There are many factors that contribute to the rise of cholesterol levels in the body. In addition to one’s eating lifestyle, there is the age, the gender, the family history and of course the amount of physical activity that the person does.

Exercise is fairly important in keeping LDL cholesterol at bay. What is more, it strengthens the body’s resistance as well as improves blood circulation.


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Understanding Bad Cholesterol

Cholesterol is a very familiar medical term almost to anyone, particularly the middle age group. It is a common thing the word will never be a part of teen-age lingo. The main reason is, most of the dreaded ailments accompanying “high cholesterol” levels are associated with hypertension, heart failure, diabetes and other long term and acquired conditions, which does not could also happen to younger generation as juvenile complications. To make it clear, when the majority is talking about lowering cholesterol, it is all about alleviating the further progress of bad cholesterol.

There are two kinds of cholesterol accumulating or present in the human body. Bad cholesterol or low-density lipoprotein is harmful because it can cause atheroma. Atheroma is considered to be the plaque of the arteries, commonly referred to as fat streaks. If not watched carefully, accumulation of ‘macrophage white blood cells’ can happen to a child even before the age of 10.

The early symptoms may start as early as 5 years old, while the child grows up and the condition is accumulating quietly in the veins. Most of the time, the exact symptoms are only given prognosis after the onset of heart attack or stroke, which is already too late for the patient. The attack of silent killers may not cause death but chances are it can lead to lifetime disability.

It is debilitating to imagine how high levels of bad cholesterol can cause serious consequences to the body. When most people may appear healthy all the time, cholesterols can only be checked through lab tests. Sometimes it surprises people to find out how high their cholesterol build-up has soared for the past years.

There is no mystery behind the strengthening of bad cholesterol other than high consumption of saturated fats in the diet. In the advent of labels or guides in processed foods like canned goods and other packed products in the groceries, it is easy to see the amount of cholesterol a food has. This is just a small matter on how to grasp the essence of being cholesterol conscious.

The major way to lower down cholesterol levels in the body is to understand how it metabolizes in the body. Cholesterol doe not actually come from diet alone. It is a whole process within where diet is just one of the contributing factor. Good cholesterol aids in the body’s biochemical functioning like producing bile, regulating of vitamins that are fat soluble such as A, K, D, and E.

It also has impact on the synthesis of the body hormone. After cholesterol has been utilized in the body, it excretes as excess lipids in the liver and gall bladder as crystal particles. Because cholesterol is not water soluble, it circulates over and over and gets converted to bad cholesterol (low density lipoproteins). For normal individuals with healthy metabolism, bad cholesterol is minimal and comes in as large quantities. The harmful ones are those that come in many number of small sizes trapped in the veins as accumulated clogs.

When it comes to lowering high cholesterol, basically there is nothing to ponder about genetic weaknesses, the key is watching over food intake. Cholesterol is highly present in animal meats and fats, especially pork and beef. It is easy to watch fatty foods with all the precautions available today. But it takes discipline to live a life with less cholesterol consumption.


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Selecting Chlesterol Free Foods

Almost everybody knows the effects of bad cholesterol in the body. By bad cholesterol, it literally has to do with low-density lipoprotein’s molecular transport deposits that thicken in the walls of the arteries hindering the flawless passage of blood affecting the atherogenic status of the arterial walls. While few people do not fully appreciate the importance of cholesterol in the body, this non-soluble waxy substance is essential to aid in building membranes, manufacture of bile, cell walls, nerve sheaths, and produce hormones.

However, exposing the body to high cholesterol supply result to hypertensions and other cardiovascular disorders or lead to atherosclerosis, a disposition of fatty substances, and fibrosis of the inner arteries.

Certain ways to check and reduce high levels of cholesterol are:

– practicing good eating habits accompanied by regular exercise.

– Indulging in a wrong kind of lifestyle or over indulgence enhances the rise in cholesterol levels.

Good Eating Habits include:

1. Pre-arranging a total cholesterol-free daily diet by creating a whole week menu with vegetable-packed recipes, accompanied by good supply of fiber-filled fruits. If you could possibly buy or produce organically produced food types from such sources as organic gardens, so much the better. Chemicals enhance the increase in cholesterol level. Carbohydrates should be of high complex standards.

Some supermarkets abound in the availability of fresh organic vegetables like lettuce. The high fiber-content of vegetables that you eat will reduce the LDL cholesterol, because these foods are very low-cholesterol-content, or non-containing at all. There are of course foods that enhance low-density lipoprotein to develop to be a total risk, and settle in the arteries during the process of the lipoprotein molecules travel to the blood stream.

2. If egg is included in your meals, eat more egg white, never the egg yolk if you’re already an LDC possibility-individual. Concentrate on baked foods that are made from whole wheat, and noodles made from cereals. Use unrefined sugar in your light beverages. Fully refined food preparations are processed thru certain chemicals for fine or whitening effects for marketing ends, but are in fact health hazards.

3. Water is the universal solvent. There is no harm in drinking more water, following the daily water requirements standard to aid in the total digestion process to balance body equilibrium in cleaning the body to improve blood circulation.

4. Eat more root crops than artificially made or baked foods that are prepared with certain additives, coloring, and extenders for commercial purposes.

5. Drink fresh fruit juices, instead of manufactured soft drinks with high sugar content and artificial colorings and additives. Practically, anyone who drinks chocolate beverage, or any chemical drinks and caffeine-filled, like strong coffee risks himself or herself to certain cholesterol levels.

Always remember that trans fats and hydrogenated fats or oils used in the baking or in food processing are even more destructive the saturated fats of some oil origin. Use in preparing your food selected palm oils, especially “olive oil.” It may be costly, but it is the safest oil to use in the kitchen for overall safety of all family members against the ill effect of too much cholesterol.

The best habit to consider is a regular check up of your cholesterol count, so as to safeguard against instant increase that might lead to unaware possible consequence of a fatal hypertension, or stroke due to unprecedented cholesterol rise.


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