Healthy Weight Loss Tips

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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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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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Learning the Proper Diet to Lower Cholesterol

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 persons 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 persons 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 persons 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 grainsespecially whole grain products and cerealsfish 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 youre 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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Inititives to Lower Instant Rise in Bad Cholesterol Levels

It is scientifically proven that the genes you inherit have something to do with high-rise cholesterol levels in the body. The vast majority factor is due to lifestyle, saturated fat intake and calorie, poor eating habits especially without exercise, excessive drinking (alcohol enhance rise of cholesterol), and menopausal stage in women when estrogen is on the brink to diminish, and mostly with the senior citizens group.

Lowering Cholesterol Level is definitely gird to right-on-the-spot suspension to what’s already been existing (bad LDL) that’s exposed to some tolerating factors triggering fatal risk to life in the absence of any remedial measures.

INSTANT SOLUTIONS TO LOWER CHOLESTEROL LEVEL

Many people have the primary notion, by merely engaging in exercise, eating the right food without saturated animal fats, lard and dairy, it could be a total solution to treat high cholesterol levels. Going thru these food lipid sources does not mean it instantly suspends the side effects to various cardiovascular diseases, and disorders in the artheroma degeneration relating to the arterial walls.

A research that would benefit a great deal to suspend the existing risk to high cholesterol level that calls for instant decrease is introduced from credibly efficient, and effective medication from reliable Medical Groups doing prescriptions of “Statins,” the CRESTOR (rosuvastatin calcium), actual medicine to put to a halt on too high bad cholesterol levels down by 52%, at a 10mg. dosage, compared to the 7 mg placebo.

Additional advantage of this statin type drug “Crestor,” it increases the HDL (good cholesterol) by 14%, versus to 3% up HDL of the placebo. Imagine, medicating to lower the LDL- bad cholesterol, and at the same instant working to increase the HDL-good cholesterol. Its indeed significant pro-life saving approach-defense to a rise in the side effects disorders, and ailments that link to bad cholesterol.

The application of the medicine could only be fully administered by your licensed physician to qualify for a prescription. Best inform your medical consultant about other things affecting your life and lifestyles, your pre-conditioned health status, and among other things; as, (1) liver, kidney problems, and woman-pregnancy, (2) excessive or non-excessive drinking, alcohol affects functions of the liver, (3) family history-line of high cholesterol cases, (4) if you’re currently with problems on diabetes, thyroid functions, and hypothyroidism, recently been heart or hypertension attack victim, (5) have any problem other than these diseases that are associated with high cholesterol (6) of Chinese or Japanese ancestry, (7) taking over the counter medicines, “antacids,” (8) also inform what prescriptions are you taking aside from all the rest.

Side effects may arise in the event you’re taking the CRESTOR, like constipation, muscle aches, abdominal pain, weakness and nausea. These are just mild symptoms and tend to go away in time.

The importance in maintaining normal cholesterol level is to get thru minimal access to fatty substances that are unsaturated. A reliable research on the effect of “olive” oil for use in our daily cooking is best introduce in reducing bad cholesterol.

On the other hand, the “coconut oil” from among several vegetable oils like sunflower, corn, soy, rapeseed, palm kernel, and cottonseed still excel as the best to be cholesterol reducing medium to bad cholesterol. This is based on a report from Dr. P. Rethinam and Mohartuyo, Asian and Pacific Coconut Community press Released and quoted from the Jakarta Post, June 18, 2003. All other things about the coconut oil are good advantage to health concerning cholesterol levels were contents in that PR issue.


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