Monday, September 30, 2013

Is a Low Carb Diet Healthy?

Whichever way you looked at it, a low carb diet is healthy- depending on the food you choose and it is probably one of the smartest ways to lose weight. Not only that, the other benefits include lowering of cholesterol and insulin levels, reduction in blood pressure and stability of the sugar in the blood. So, is a low carb diet healthy? Yes, it is which means that what you need is to eat a diet that is low in carb towards achieving a healthy life.

A low carb diet presupposes limiting carbohydrates in your food intake like bread, etc but instead emphasize food rich in protein and fat. There are different types of low carb diets and it includes Atkins diet, etc. Taking a low carb diet is actually a route to reducing weight rapidly and naturally.

But what is in carbohydrates anyway that you should probably know so as to understand the importance of taking less carb diet. Eating a diet that is carbohydrate dominated or concentrated means that most of your food intake is sugar. Although carbohydrates serve as a primary source of energy, during digestion it converts to sugar in the body. Now, this might be dangerous as once the concentration of sugar in the body rises, the insulin level rises as well. This could be harmful to health.

However, taking a low carb diet which consists mostly of foods like green vegetables, fish, poultry, etc could be beneficial to your health as it checkmates obesity, high blood pressure and the likes. It is suggested by experts that carbohydrates should not be more than 5 to 10 percent of daily calorie intake. Particularly, it is not good to be taking refined carbohydrates. Instead you can focus on high quality in protein foods which will make the body burn fat and have less sugar. The body needs adequate protein to keep shape and mentally alert.

It is important to keep in mind that fruits are essentials and you would rather take an apple, a pawpaw, banana and a lot of fresh vegetables as they contain the healthiest diet available to man rather than take some low-carb snacks sweetened with alcohol sugars and high-fat meat and cheese which definitely will contain high calories.

A low carb diet will help weight loss as you will not only lose water weight but also calories. Now, the weight loss could only continue if you continue to follow the low diet eating plan which might radically altered the way you eat right now. If you keep to it, you can be sure you will lose weight but if you don't, you may regain the lost weight








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Should You Follow a Celebrity's Diet?

Celebrity diets are of course fashionable. That can be one core reason why you want to adopt them. Then there is always the great magnetic power of celebrity bodies which everybody wants and craves. Their secret diets are huge trade secrets by themselves and their trainings schedules auctioned. But then the question would be how effective are these?

Cleaning Your System

Celebrity diets are more often than not cleansing diets. They clean up your system of all toxic stuff and thus control weight gain. It is not that you stop yourself from gorging on whatever you want and whatever you need too to diet like a celebrity. It is not always about zero intake diets. Ingredients of celebrity diets include cayenne pepper, maple syrup and lemon juice and water.

Celebrity diets are also about extra energy provisions. In the process you are ready for extra workouts and lose more weight in the process and shape up better. These diets also tone the skin and make you look better. So they are not only about weight loss.

Different Types of Star Diets

There are also other varieties of celebrity diets like raw food diets. For example, the Zone diet which always helps check on the extra pounds. But then they have all facilities at hand, like cooks and managers and trainers, etc. On the other hand there will be lapses on your part as there is no one to oversee your activities, checking if everything is going alright. But then that is just part of the challenge, isn't it?

Celeb diets are mostly low carb diets or alternatively, high insulin diets. Cholesterol and cardiovascular ailments are controlled through low carb diets. Low calorie diets on the other hand help those who are looking for instant effect on the weight loss plan. Such diets can be planned individually too. Diets should be about having the right kind and quantity of food and not giving up on food all together.

Celebs are celebs and one of the main reasons that their diet regimes are such a success is primarily because they have people to take care of them constantly on a professional level. You obviously might not have all of that. In such cases the idea is not to give up hope but to pursue what you want to follow diligently. Dedication can really achieve everything.








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The Most Confidential Information About Low Diets

We have all heard about "low diets." Low cholesterol. Low fat. Low calories. Low carbohydrates. But do these "low diets" really work?"

Not really. Low diets are usually themed with one dietary factor in mind. A happinesslifetime.com low cholesterol diet ignores fats. Low fat diets ignore calorie consumption. Low calorie diets ignore cholesterol levels. These types of diets are rarely comprehensive nor feasible.

A diet is as individual and complex as a person. Your culture may play a role. Your medical history may have an impact. Your lifestyle may require a modified diet that addresses your physical output. Low diets may not address all of your specific needs.

Choosing a diet that fits your life can be complicated. It's best to discuss your needs with a medical doctor or nutritionist before starting any dietary plan. Be aware that certain low diets may complicate existing medical conditions.

You can take a few simple steps to help you and your doctor choose a plan that works for you.

1 - Be honest. You need to be honest with yourself and with your doctor. Lying about the amount of physical activity you get or the number of calories you consume daily will not get you any closer to your goal.

2 - Assess what you're really willing to do. Some people over estimate the amount of time they will spend exercising. Others believe they can adhere to a strict, complicated low diet. What are you willing to do for the longest period of time?

3 - Know yourself. Keep a food journal that will track the actual amount of calories you take in. Track the time you spend working out, sitting, or doing other mild types of physical activity. How much exercise are you already doing? What are your limitations? What are your self-defeating behaviors? How many times have you started a low diet and quit? Why?

4 - List your goals. Write out a feasible plan. Reward yourself when you achieve milestones.

5 - Write down foods that you like, dislike or have never tried. Work within the boundaries of your taste.

To summarize, you really need to be aware of which diet is best for you. Once you have chosen a diet plan, try to stick with it no matter what happens in your life and you will succeed.








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Foods That Lower Cholesterol Successfully

You know, before we start talking about lowering cholesterol, I think it is worth noting what elements of our daily diet cause our cholesterol to go high in the first place. Well, there are a couple of things that should be mentioned - saturated fats and cholesterol itself.

Saturated fat is found in red meat products (beef, pork, lamb etc.) as well as in dairy products. Cholesterol is found in foods that are high in animal fat. But there are two exceptions to this which you need to bear in mind. Liver is not high in fat but it is high in cholesterol. Most people do not realise this. Eggs are also not high in fat but are high in cholesterol.

So what are the happinesslifetime.com foods that lower cholesterol? We can start by eating more foods which are rich in dietary fibre and starches - vegetables, fruits, beans, nuts, seeds, whole grains - can help lower your cholesterol in a number of ways.

Foods like fruit, whole grains and vegetables are classed as carbohydrate rich foods and are naturally low in calories. If you eat more of these kinds of foods, you will be less likely to eat other foods which are high in fat and cholesterol. Also, fruit and vegetables contain vitamins and other substances that act as antioxidants which help stop cholesterol moving into the lining of the blood vessels.

All of the aforementioned foods are a great source of dietary fibre. Soluble fibre, a form of dietary fibre, can help lower cholesterol levels by getting rid of cholesterol before it hits the bloodstream. Foods that are rich in soluble fibre would be beans, peas, oat bran and rice bran.

For some people, sticking only to happinesslifetime.com foods that lower cholesterol can prove quite difficult. It is important to remember that these are foods to compliment your diet not replace it totally. Of course you need to revise what you eat on a daily basis. You do not have to completely give up all of the foods you love, you just have to be aware of their saturated fat and cholesterol content.

Adding a natural supplement to the process can be especially beneficial and more so if it contains a key nutrient called policosanol. This nutrient balanced correctly with other relevant nutrients can assist the lowering of cholesterol in a natural and safe way and more importantly can help maintain the correct balance of cholesterol in the body.

The dangers of high cholesterol are well documented - heart disease, stroke and in severe cases, death. And it is within our own power to keep our cholesterol levels within a safe range. Combined with a healthy diet, happinesslifetime.com foods that lower cholesterol, exercise and a proven natural supplement, we can live a long, healthy and fulfilled life.








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Is LDL Bad Cholesterol - Swimming With Sharks

Asking whether LDL is LDL bad cholesterol for most is like asking whether paying more for gas is a good thing. But this story is not as straight forward as it first seems. But in order to fully make a determination we must delve into the world of cholesterol and LDL a little deeper.

LDL stand for low density lipoproteins and these tiny molecules transport cholesterol to your cells. Without these tiny cab drivers life would not be possible. Even when our cells are moderately deprived of cholesterol we experience muscle aches, pains, and cramping. This is one of the most common complaints about the current list of prescription medications for reducing cholesterol. They work by preventing your liver from producing cholesterol, thus dramatically lowering cholesterol levels and in some case creating a shortage of vital cholesterol. Did you know that an amazing 90 percent of all the cholesterol in your body is in your cell membranes. The cholesterol protects the integrity of the cell membrane, helping to keep it flexible and strong.

Has your opinion changed in regards to is LDL bad cholesterol? I bet it is starting to! But now we should tell the rest of the story. The key to this whole equation when answering is LDL bad cholesterol is moderation. This is an example of too much of something being bad. High levels of bad cholesterol eventually end up in your arties in the form of dangerous arterial plaque. Over time these deposits start to build leading to hardening of the arteries. After a while the arteries start to narrow reducing or blocking blood flow to the heart. If blow flow is reduced a person's heart will become oxygen deprived leading to chest pains and shortness of breath. If the blood supply is completely cut off you will join the over one million Americans who had a heart attack last year.

So is LDL cholesterol bad is a lot like planning a vacation to a beautiful tropical island with crystal clear water, white sand, and man eating sharks. As long as you don't go in the water you will have a great time. But if you swim often enough you will eventually end up being dinner for one of our hungry sea predators.

According to the American Heart Association to keep LDL in healthy ranges and lower your chance of a heart attack or stroke you will need to consume no more than 10 percent of your calories from saturated fat, less than 30 percent of calories should be from cholesterol, you will need to exercise for 30 minutes a day 5 or more days a week, stay away from cigarette smoke, and keep your weight under control.

In summary, is LDL cholesterol bad depends on you. With proper lifestyle and diet it doesn't pose much of a risk, on the other hand if you choose to swim with sharks there is good chance that one day life will take a turn for the worst.

Additionally, some people are finding that to keep from getting eaten alive they need help. Many are finding this help in the form of lowered-cholesterol.com natural cholesterol reducing supplements. These products are specially formulated to eliminate excess bad cholesterol without the risk of nagging side effects. Certainly a natural option worth considering.








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Cholesterol Levels - Understanding the Numbers

In order to understand the world of cholesterol levels and what they mean, it is essential to first understand the difference between good, bad, and total cholesterol counts. HDL or high-density lipoproteins are what we know to be "good" cholesterol. What makes it good, though, is in its composition and action. HDL is the densest type of lipoprotein because it is made primarily out of protein. It is good because it has the ability to remove cholesterol deposits from the arteries. These are also the lipoproteins that the liver sends out to steroidogenic organs, such as the testes and ovaries. LDL, or low-density lipoproteins, are known as "bad" cholesterol. LDL, as made obvious by the name, is a much lower in density protein, and is therefore distributed to the peripheral tissues of the body. Due to its higher amount of fat, this is the cholesterol type that is attributed to cardiovascular disease.

When you have your cholesterol tested, it is measured in mg/dL, which is milligrams per deciliter of blood. Generally, the doctor will be able to, or will have already, separated the test in to comprehensive charts - one for LDL Cholesterol, one for HDL Cholesterol, and one for total cholesterol (an addition of the two).

Levels of LDL cholesterol are the most important to keep in check. High levels of LDL can lead to serious heart conditions, especially for those with a genetic history of heart or cholesterol problems. For the average person, a 'normal' LDL cholesterol level should be anywhere between 110mg/dL (good) to 160mg/dL (borderline). High cholesterol is considered anywhere between 170mg/dL and 190mg/dL, with 200+mg/dL being the line for dangerously high cholesterol.

HDL cholesterol levels are different to look at, because in this category it is the higher number that is better for you. The average HDL levels should be anywhere between 45mg/dL (borderline) and 65mg/dL (protective). A HDL cholesterol level much below 45mg/dL can lead to tightened arteries, due to a lack of cleansing that is done by HDL molecules.

Total cholesterol, as mentioned above, is the sum of your two cholesterol levels, plus your triglyceride level (divided by five). On average, cholesterol should be 200mg/dL (good) to 240mg/dL (borderline). Whether made of LDL or HDL, a total cholesterol count much higher than 240mg/dL can lead to health issues, some more serious than others. It is important to remember that cholesterol plays a roll in various bodily functions - not just cardiovascular health.

Some things to keep in mind while monitoring your cholesterol levels are age, gender, and genetics. On average, men tend to have a naturally lower amount of HDL cholesterol, and therefore need to focus more on their cholesterol intake to boost their HDL levels. Age is also a factor in cholesterol, as your arteries and liver have already aged, and may need more substantial amounts of HDL, or lower amounts of LDL than the average. Finally, one must consider their genetic makeup when creating a cholesterol diet. Those with a naturally higher risk of heart disease should keep their cholesterol levels away from borderline levels, for even though they haven't hit dangerous levels for the average, genetics can play an ugly role.








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Sunday, September 29, 2013

How to Reduce Cholesterol Fast - The Fastest and Easiest Ways to Reduce Cholesterol!

Cholesterol is a lipid substance that gets transported to the body by the bloodstream and deposited in the arteries, leading to an increased risk of cardiovascular disease. The higher the level of cholesterol in the blood, the greater the risk of atherosclerosis.

Research has shown repeatedly that people with high cholesterol, are more likely to suffer from clogging of the arteries in the legs, heart failure, strokes, aneurysm and more.

The problem is that your body produces more cholesterol than it needs and the rest may be affixed to various parts of the wall of the arteries.

But, why does your body do that?

Although sometimes there are hereditary or pathological factors that cause this problem, changing you eating habits can lower LDL or bad cholesterol levels by at least 30%. It seems that LDL is mainly caused by a diet rich in animal fats, so you absolutely need to lower your intake of saturated fats.

The saturated fat percentage should be below 10% of total calories consumed. This means that you should avoid or completely eliminate meat fat, cream, butter, cheese, yogurt, fried foods, mayonnaise, eggs etc.

On the contrary, you should increase you consumption of monounsaturated fats which lower LDL, but slightly increase HDL (the good cholesterol). Good sources are olive oil, avocados, sesame seeds, almonds and peanuts. It would also be useful to start consuming more omega-3 fatty acids, found in fatty fish like salmon and sardines.

Just take a look at some foods you should eat: brown rice and pasta, lean meat, chicken and turkey without the skin, fruits, raw or boiled vegetables, low fat cheese and milk, whole-grain bread. Moderate consumption of alcohol, especially red wine can also be helpful.

If you are a smoker, you should try to reduce the number of cigarettes you smoke every day and in case you are overweight you must try to lose a few pounds.

In addition, there are some foods that can be very helpful such as:

Thistle: it's an excellent herb to reduce triglycerides levels and it can positively affect conditions like diabetes and hepatitis.

Garlic: it has beneficial effects on the heart and blood circulation.

Magnesium: it has the ability (especial if combined with calcium) to reduce LDL, in a milder and more controlled way than medication (statins).

Grapefruit: it contains water soluble fibres and has a significant impact on the absorption of fat by the body. It can help you lower your triglyceride levels and helps in the dissolution of clots formed in the arteries.

Now you need to pay close attention here-








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Low Carb Weight Loss Diet - How to Make it Work

Does Low carb weight loss diet sound familiar to you? Have you tried it before? I had! Sure it gains results if you stick with it. Before I started with my diet I was practically living in the gym trying and pushing myself to the limits, but the thing was - my weight stayed the same. Sure I did a lot of good work for my health, but nevertheless I didn't loose any weight. After the practice, when I came home, the first thing I did was to rob my refrigerator. My body needed food! My body needed carbohydrates and what I did at the gym I lost few hours later. I didn't even think about starting a low carb weight loss diet and I was pretty unhappy with myself.

Than I started to do some research and came across to a low carb weight loss diet and I said to my self, Let's give it a try. I can't loose anything but my weight. Here are some facts.

Fact 1: Low carb weight loss diet has helped millions people over the world and there is no reason why it couldn't help you. When you do your meal plan you have to be very careful what you eat and how you prepare your menu. The menu you will prepare has to be according to your lifestyle, your habits and must satisfy your personal needs. When doing a diet you have to choose your food carefully and make sure that you will not starve.

Fact 2: Low carb weight loss diet is based on the principle of strict reduction of carbohydrates. But when you cut down something, you have to replace it with something else. So if you cut down the carbohydrates you have to substitute it with fat and proteins. Daily you should get at least 60-70% of calories from fat. This will satisfy your daily needs. Of course daily needs of the calories varies from people to people and it depends on your lifestyle, work...

Fact 3: When you eat food reach with carbohydrates, blood sugar increases and this stimulates Insulin production in your body which also transfers carbohydrates into fat.

Fact 4: When you make a reduction of the carbohydrates, your insulin level falls and glycogen level increases. This is a hormone which transfers your body fat into the energy. With this diet you can also lower your cholesterol level. So not only will you loose weight with a Low carb weight loss diet, you can also improve your health condition and improve your lifestyle.

Before you start with your Low carb weight loss diet you have to make sure that you know all the facts, you have to carefully prepare your meal plan. It has helped millions of people, some are trying to loose weight fast, but if you plan your diet correctly it can help you gain your long term weight loss terms. There is also one important fact which you have to take into consideration. With a low carb weight loss diet you will lose weight if you planned it correctly, but you must not forget the benefits of exercise. Good luck to you all!








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Foods That Lower Cholesterol

The key to reducing cholesterol absorption is reducing saturated fats in your diet and replacing these with foods that are rich in unsaturated fats (both monounsaturated and polyunsaturated)

Vegetables and legumes

Very important for overall health and wellbeing are vegetables and legumes such as kidney beans, split peas and lentils. Fresh vegetables may be inconvenient since we all lead busier lifestyles. On the other hand, in this case, great sources of fiber, folate and antioxidant vitamins can be fresh frozen or canned vegetables for quickness. In your diet, it is also important to include plenty of orange and yellow colored fruits and vegetables. In order to naturally boost your carotenoid intake you can eat carrots, pumpkin and capsicum. You can enjoy these vegetables micro waved, steamed, raw or baked in a little oil.

Meat, fish, poultry and alternative products

Often, the bases of our main meals are products such as meat, poultry, fish and alternative products such as eggs. Remember to choose leant cuts of meat that are trimmed of all fat when you are at the butchers or supermarket. Also, remember to have chicken with the skin removed. Your saturated fat intake will be minimized by choosing lean meats. Meats often bought at the deli such as salami and sausages are tasty but they are very high in fat and especially in saturated fat. The intake of these is best to be limited.

At least twice a week, try to have a fish dish. A great source of omega-3 fats (or unsaturated fats - monounsaturated and polyunsaturated) are oily fish such as sardines, tuna, mackerel and salmon. Try canned fish (in olive, sunflower or canola oil) if you cannot get to your fishmonger or simply find reduced fat varieties.

Dietary cholesterol is contained in foods such as prawns and eggs. Our bodies respond differently to the cholesterol in food. Cholesterol-containing foods need to be avoided by some people that are more sensitive to dietary cholesterol. Before removing any foods from your diet, it is highly recommended that you check with your healthcare professional.

Dairy products

Great sources for calcium are milk, yogurt and cheese. Calcium is important for maintaining strong bones and teeth. It is important to not cut this food group completely from your diet, even though it has been thought for a long time that diary products are high in saturated fats. Instead of eliminating them from your diet you can choose to replace full fat products with low or reduced fat variants.








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How to Lower Your Cholesterol Simply

In this article I would like to talk about several different tips, tricks, and tactics that almost everybody can use to dramatically and substantially lower your cholesterol fairly easily.

Having high cholesterol is particularly troubling for many Americans but luckily there are several things you can do to help lower your cholesterol without turning to expensive prescription drugs. Of course there are certain circumstances where your only choice is to turn to those prescription drugs and you should certainly and definitely discuss that option with a doctor before doing anything else including any of the tips in this article.

The first thing to explore is garlic. Most people don't realize what medicinal effects garlic can have on cholesterol but it can be downright amazing. All it takes is one clove of fresh garlic a day which is roughly the equivalent of a 900 mg capsule of garlic taken in supplemental form to lower a person's cholesterol by nearly 10%. That's huge! Many people may find it difficult to incorporate a clove of garlic into their daily diet but it really isn't all that hard and most people are surprised to find out that garlic doesn't have a very strong or noticeable taste at all.

The next thing to think about is oat bran. Just one bowl of oat bran a day can have dramatic effects very quickly. Some studies have shown that a bowl of oat bran eaten every day can lower cholesterol by 5 to 6%. While not quite as dramatic as garlic, it is still nothing to shake a stick at.

Next you should consider something called niacin. 500 mg of niacin taken three times a day can reduce cholesterol by anywhere from 20% all the way up to 30%. Your doctor should definitely do liver function tests before you take niacin and you shouldn't take it if you have arthritis or diabetes or if you have had stomach ulcers in the past. You should talk to your doctor before engaging in any of these tips but especially talk to them before doing this one.

Finally consider diet combined with daily exercise. I don't think it should come as any big shock to you that this is the most effective tip of them all. Low calorie diets are certainly preferred here and if you can have a 20% fat diet that's even better. Combined with a diet, you should also exercise for as little as 30 minutes a day and this can include anything as simple as walking all the way up to something more strenuous like bike riding, jogging, or swimming.

So there you have several very simple tips that you can use to easily and quickly lower your cholesterol without turning to expensive prescription drugs. As I mentioned earlier, you should consult your doctor before doing anything when it comes to cholesterol.








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Why Should a Diabetic Patient Follow a TLC Diet?

The abbreviation TLC represents 'Therapeutic Lifestyle Change' which is a system of foods assigned for diabetics. For diabetic patients who have abnormal levels of blood cholesterol, it would be highly safe to follow a system called the TLC diet. It involves keeping off high cholesterol diet and effecting fast safe weight loss. There are certain restrictions imposed in foods as well as excessive activity levels. Diabetic patients following TLC foods need some physical activities but not exhausting. Here is the basic information, which is essential for diabetic patients to keep in mind.

If blood cholesterol of a diabetic is not reduced enough, the risk of heart disease increases. In such condition, consuming more soluble fiber foods and increasing cholesterol free diet can help the diabetic to minimize the risk of the blood sugar levels to shoot up. These products include food items such as margarines as well as salad dressings that compose plant sterol esters. In case the cholesterol volume is still not reduced sufficiently, it requires prescription along with TLC group of foods to lower cholesterol levels.

Another concept to remember is consumption of low carb diet. The intake of carbohydrates should be in check so that the daily intake of calorie is not high. The diabetic is advised to eat foods rich in fiber, and it is usually recommended to eat 20-30 grams daily as TLC Diet including barley, beans, wheat and oats. Fiber foods are needed to have nutritional components that can stimulate production of insulin. TLC plan also includes consumption of lean protein for an intake of 15-20% of caloric in a day. It is essential for a diabetic to maintain cholesterol intake not to exceed 200 mgs in a day.

Guidelines on daily TLC Diet:

o Less than 7% of total calories from saturated fat.

o 25-35 percent or less of total calories from fat.

o Less than 200 mgs of cholesterol foods.

o Less than 2400 mgs of sodium intake.

o Less than 10% of polyunsaturated fats.

o Less than 20% of monounsaturated fats.

o The calorie level needed for a diabetic should be fixed by consulting a registered doctor.

Keeping the above specifications in practice, consuming the TLC diet at right proportions can lower the cholesterol levels helping you lose body weight, and it is essential for diabetics for blood sugar control.








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Cholesterol and Your Diet

If people can be good or bad, so does cholesterol. Cholesterol is an essential substance produced by the liver and the food that we eat. It is a chemical compound that helps keep our body healthy and strong. But since this waxy substance cannot dissolve in the blood, too much or not enough cholesterol may lead to heart problems, artery diseases or even stroke.

There are two types of Cholesterol-the Low-Density Lipoprotein (LDL) and the High-Density Lipoprotein (HDL). LDL is considered as the "bad" cholesterol. Too much LDL in the blood stream can form into a hard deposit that narrows the walls of the arteries. This plaque results to an increased risk of heart disease. Blockage in the coronary arteries deprives the heart muscles of blood and oxygen that may injure the heart or lead to heart attack. While LDL is harmful to our body, HDL or the "good" cholesterol has been proven beneficial. According to the American Heart Association, sufficient level of HDL in our body seems to protect against heart attack. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver. Some experts also believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup. HDL helps bile formation, metabolism and organ functioning. Thus, high level of LDL and low level of HDL cholesterol are risk factors, while low level of LDL and high level of HDL are good to your health.

The following foods are recommended to increase your "good" cholesterol level.

1. Fruits especially avocado and apple

2. Garlic

3. Peanuts

4. Orange juice

5. Cocoa

6. Green Tea

7. Raw Onion

8. One or two glasses of Red Wine each day

9. Salmon and tuna

10. Olive and Canola Oils

11. Soybean and Fish Oils

12. Leafy greens and Vitamin D foods

13. Oatmeal and whole-wheat products

14. Nuts such as walnuts, almonds and Brazil nuts

15. Flaxseeds and flaxseed oil

16. Foods that contain a high amount of soluble fiber such as brown rice and citrus fruits.

To lower your "bad" cholesterol level, avoid or minimize the following food options.

1. Dairy Foods - milk (that are not low or non-fat milk), mayonnaise, butter, cream, cottage cheese, ice cream, yogurt (try low fat yogurt instead), sour cream and egg yolks.

2. Red Meats - lamb, beef, pork and veal, organ meats like liver, brains, tripe and kidneys.

3. Processed Foods-sausage, cold cuts, pepperoni, bologna and hot dogs breakfast cereals, breads, crackers, energy bars, deep-fried foods, boxed foods, canned foods and prepackaged foods.

4. Snack or other foods that are high in Transfat-- cakes, pies, cookies, pastries and doughnuts, chips, coconut oil, palm oil and shortening.

5. Shellfish-crab, lobster, clams, oysters, shrimp and scallop

Besides eating healthy foods, you can also lower your "bad" cholesterol level by doing regular exercise, avoiding excessive alcohol intake and saying goodbye to smoking. Chemicals from smoke can only lower your "good" cholesterol level.

Atkins Diet Weight Loss - Pros and Cons

The Atkins diet has been around for quite some time now, and is still gaining popularity among those who want to lose weight fast. The essential principle behind this diet is the high protein, low carbohydrate combination. When Dr. Atkins first introduced this concept back in 1972, many doctors and health experts did not agree with him, because of the often misconception that it encourages increasing fats and proteins.

Many believed that the Atkins diet can lead to hypertension and other metabolic diseases. However, as is proven in a lot of literature about it, the low carb Atkins diet has shown to improve blood sugar levels, increase HDL or good cholesterol, normalize blood pressure levels and lead to permanent weight loss.

Although there are many who benefited from the Atkins diet, there are also some people who are clearly against it and who would say that it is not a healthy way to lose weight. Anyone who has heard of the Atkins diet would have an opinion about it. If you want to try this diet, you may want to consider the pros and cons of the Atkins diet as follows:

### Pros ###

1. It is the only diet that allows you to eat "forbidden" foods!

Where else would you see a diet plan that allows you to eat steaks, butter and cream? Only the Atkins diet would even encourage you to add more fats and protein to your diet, because this diet plan is built on the principles that these can increase the body's metabolism and therefore, help you lose weight fast.

2. It is simple to follow.

Much has been written about the Atkins diet that it easy to find meal suggestions which also include the carbohydrate count of each meal. It is basically a four-phase plan which requires you to limit your carbohydrate intake and include essential fatty acids, healthy oils and high amounts of protein. There are several meal plans that you can choose from, which would allow you to include variety in your daily meals.

3. It is a healthy way to lose weight.

Contrary to what critics of the Atkins diet often say that a high protein, low carb diet could lead to health problems, most of the researches conducted prove that the Atkins diet raises HDL levels by at least 10% and reduces the triglycerides in the blood by more than 15%. This results to fewer risks for heart attacks, hypertension and strokes.

### Cons ###

1. Some people give up on it after a few days because of the sudden restriction of carbs to a mere 20 grams per day for about two weeks. There are some who do not enjoy the first two weeks of the program because the meal plans usually consist of eating more salads and less of their favorite foods such as pasta, potatoes, rice and sugar filled desserts. The diet plan also requires you to count your carbohydrates every day, which some people may find tedious.

2. Some people may not like the meal choices given in the Atkins diet, which makes them quit after just a few days of following it. Some also complain that the meal suggestions use expensive ingredients.

3. Others complain of persistent headaches and fatigue during the first few weeks of the program. This is because the body is still trying to adjust to the sudden changes in food supply. However, this only happens during the Induction stage, and is only the body's temporary reactions to the low carbohydrate intake.

Despite these drawbacks, people are still drawn to the Atkins diet, and thousands do agree that it is the perfect diet for them. If you plan to give the Atkins diet a try, make sure to consult your doctor first, especially if you already have pre-existing medical conditions, which may not allow you to abruptly change your eating habits.








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Saturday, September 28, 2013

Fish Oil and Cholesterol

While it may strike some people as surprising, one of the most powerful ways to combat cholesterol levels in the blood is by eating a food high in oil: fish oil. Countless studies, including some backed by the American Heart Association have linked the consumption of fish oil to the decline in high levels of cholesterol. In addition, a regular supplementation of fish oil, coupled with a healthy diet and exercise, can help keep the levels low. Here is why.

Fish oil is naturally high in omega 3 fatty acids. These super foods work to aid nearly any bodily process imaginable. Among their array of physical and mental health benefits, the omega 3 compounds in fish oil play an integral role in helping maintain a healthy blood pressure. The helpful acids in the fish oil carry out a three pronged attack against cholesterol. First, they prevent the buildup of triglycerides. Second, they encourage the development of high density lipoproteins, or "good" cholesterol. Finally, they help to prevent harmful blood clotting and actually thin the blood.

One of the key factors often leading to heat disease (and heart attacks, for that matter) is high cholesterol levels. The leading cause for high cholesterol levels is the abundance of triglycerides in the blood. This is especially true with women. Tests have shown that women taking fish oil supplements were able to lower their triglyceride levels up to 35%. This is enough to significantly reduce the chances of a heart attack.

In addition to reducing the amount of unhealthy triglycerides, fish oil encourages the levels of high density lipoproteins. This "good" cholesterol helps the body balance the overall cholesterol levels in the blood. Studies have shown that fish oil can help raise high density lipoprotein levels in women and men up to 30%.

While maintaining healthy cholesterol levels is certainly an important part of preventing heart disease and other cardiovascular occurrences, some heart attack and stroke victims did not have particularly high levels of triglycerides. The fact is, what actually causes these terrible cardiovascular occurrences is when clots in the blood block the blood flow to either the heart of the brain. One of the most remarkable characteristics of the omega 3 fatty acids found in fish oil is their ability to reduce clotting and even thin the blood. Studies have shown that an addition of fish oil as a daily supplement reduces the risk of a heart attack by 50%.

With all of these benefits, it is no wonder so many cardiovascular physicians recommend fish oil to their patients. However, since most of its benefits are preventative, why not start using omega 3 fish oil today and start saving your heart?








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Why You Should Not Use A High Protein Low Carb Diet

No diet should focus on just one type of food group. High protein diets have been known to cause digestive problems could cause some kidney disorders and has been proven to cause bad breath, Yuk!

There are two types of nutrients your body needs Macronutrients and Micronutrients. Macronutrients include protein, carbohydrates, fats and water. While Micronutrients include vitamins and minerals. You have to eat a good balance of Macro and Micro nutrients to reach your perfect weight.

Your body needs carbohydrates to function properly, but good ones not the bad ones. You can not just eat chips and cupcakes and think your body is getting the carbohydrates it needs. There is a thing called the Glycaemic Index and you want to eat the carbs that score low on this index, more on this later. This will increase your energy and help you lose weight.

Our body obviously needs protein to help produce the amino acids that make our cells and tissues grow. You need to eat the right proteins. Too much red meat or fat rich dairy products can cause health issues like heart disease and cholesterol problems. Start adding turkey, fish and chicken to your diet.

But what does the glycaemic index mean? It is simply a measure of how the food you eat reacts in your body. Foods with a high glycaemic index are converted very quickly into glucose and those low GI foods convert much more slowly. What does that mean to you? Well glucose is what our body uses for energy. But if it does not use all the glucose you consume, the excess is converted to fat and stored on our bodies. It makes sense that we would prefer to eat less of those foods that convert quickly into glucose as we are looking to lose weight not increase our fat levels. For more information about glycaemic index go to glycemicindex.com.

There is another great reason other than just losing weight to avoid high GI foods. Eating too many high GI foods can cause an overdose of glucose, which has been linked to an increase in diabetes. Something you probably want to avoid.

There are many health benefits to having a low GI diet with a moderate exercise program. You will be increasing fiber which can help prevent cancer; you will also look younger by not consuming too many sugars and toxins.

So do yourself a favor, knock the high protein low carb diet on the head and start eating low GI foods instead. I hope this helps, stay healthy my friends.








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Acai Berry Vs Low Calorie Diet - Which is More Effective For Quick Weight Loss?

Antioxidants are well known to combat cancer, aging, heart disease, and even the dreaded Parkinson's and Alzheimer's disease. They work by inhibiting the cells in the body that has something to do with oxidation. They are becoming available in the market in different forms and several products. When comparing Acai Berry Diet vs. Low Calorie Diet, antioxidants in Acai berry work best.

Acai berries provide the body with added components necessary to properly wage war against diseases. This super fruit help prevent serious health conditions including stroke, heart attack, vision ailments, arthritis, and others. The benefits of antioxidants are numerous; here are a number of them:

1. They work wonders in the heart. It has the ability to mop up cholesterol in arteries allowing the heart to pump safely.

2. They can protect against diabetes and cancer. Free radicals are neutralized by them protecting the kidneys, heart, eyes, and blood vessels from damage.

3. Eating Acai berries may not prevent cancer altogether but it can provide the body with the enough amount of antioxidants to fight free radicals that causes cancer.

4. They can slow down the effects of ageing. Since free radicals damage the cells that are important for a youthful appearance, they can slow down the loss of muscle elasticity.

Simply taking Acai will benefit your well being a lot. Aside from your goal to lose weight and acquire that most admired perfect figure, Acai berry diet will do more than that. The diet is simple for you don't have to count your intake of calories as you would in a Low Calorie diet. Now compare Acai Berry Diet vs. Low Calorie Diet, you don't have to suffer from the side effects of a Low Calorie diet; fatigue, diarrhea, constipation, and nausea are no issue with Acai berry diet. Antioxidants in Acai berry diet gives you an edge not only in your goal to lose those unwanted fats and pounds, it promotes your health as a whole. The whole diet gives you the feeling of goodness all throughout.








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How To Lower Cholesterol - Tips

Once they first find out that these folks have been recognized with high cholesterol, a lot of individuals are unsure exactly what cholesterol is. Cholesterol is a waxy, fat-like compound which is forced in the liver organ and various tissue that is seen is sure foods enjoy dairy products, eggs and animal products. But, how does a ldl cholesterol degree get too elevated and what are the dangers of elevated cholesterol?

In actuality, the body needs cholesterol in order for it to function properly. Cholesterol is important for the system to be capable to create hormones, nutritional D, and the bile acids which improve to digest fat. But, the body only requirements a specific total volume of cholesterol to work appropriately so once too much cholesterol is current inside of the system, complications prefer coronary heart ailment can develop. The goal is to reduce your LDL, additionally termed "bad" cholesterol that is what brings about the buildup of plaque on the partitions of arteries, and raise your HDL, your "good" cholesterol. HDL assists the body to get rid of bad cholesterol in the bloodstream. If your HDL amounts are too low, your calculated risk of heart disorder raises as well.

There are two major techniques to lower your cholesterol. One way is to make transforms inside in your diet plan. Try to eat a low-cholesterol diet. The American Coronary heart Association suggests that you eat less than three hundred milligrams of cholesterol everyday. If you already have heart illness, you must restrict your every day consumption to less than two hundred milligrams a day. You can substantially lower the volume of cholesterol that you are consuming by avoiding foods that are high in saturated fat and that consist of significant quantities of vitamin ldl cholesterol or at the bare minimum by preserving your nutritional consumption of saturated fat low.

The other most important way to lower your cholesterol is to take cholesterol-lowering medications approved by a medical professional. Medical practitioners can figure out if these sorts of drugs are necessary by assessing the amount of calculated risk elements you have for heart disorder. Smoking and inactivity by means of physical exercise can increase your risk of coronary heart ailment. Some people who have known heart disease, type two diabetes, or multiple risk components for coronary heart disorder may have no various choice but to take cholesterol-lowering drugs to control their ldl cholesterol ranges. If you may like to steer clear of taking cholesterol medicines you must try a few straightforward changes to your lifestyle to help lower your cholesterol. A tweak in your diet regime is a must. You could also quit smoking. Cigarette smoking lowers your good cholesterol ranges which can quickly be reversed if you stop smoking. Exercise is one more easy lifestyle adjust you can make to reduce your cholesterol degree naturally. Exercise increases the good cholesterol in most individuals. Also moderate-intensity actions that are accomplished every day can improve you to management your weight, adult onset diabetes, and high blood pressure which are all chance variables for heart ailment.

High cholesterol and coronary heart illness is hereditary so if you are concerned regarding your LDL cholesterol degree, you should see your physician. A simple blood test will be able to tell you the stage of bad and great LDL cholesterol which you have. You medical doctor can additionally analyse your life style and offer you suggestions on how you can live within wellbeing cholesterol ranges.








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Getting on a Low Cholesterol Diet

If you are taking a look at an article like this one, perhaps you are not having success with other dietary approaches or you have recently been instructed by a medical professional to start paying more attention to the cholesterol in your diet. At any rate, you have found the happinesslifetime.com low cholesterol diet and want to learn a little more about what it is and what it can do for you and your health.

Whether you can see it or not, your cholesterol levels are crucial towards living a healthy life. If these are two high, you run the risk of serious health complications, not to mention you are likely gaining weight rather than losing any. So, therefore, this diet plan consists of getting these levels down while helping you lose weight at the same time.

That is perhaps why this diet is so highly recommended among the medical community, as it serves a dual purpose and can be relative to different people with different problems. Generally speaking, though, if you have one of the complications that might encourage this diet, you likely have other ones as well that make this diet a good option for you.

This actually consists of encouraging you to eat foods that are either low in bad cholesterol, or high in good cholesterol or both. You see, there are different kinds of cholesterol and you should be aware that some of it can be good for you. So, you should do a little bit of research about where you can find the good cholesterol, and where you can avoid the bad.

So, what are some of these good low cholesterol foods that you might want to try? Well, for the most part, fruits and vegetables are always a good choice. They can fill you up without weighing you down with heavy calorie content and worse yet, high cholesterol ratings. You might also look for smaller portions of poultry and fish, as these are very low in cholesterol, but necessary for a full pallet of vitamins and minerals.

So if you wanted to learn a little more about a happinesslifetime.com low cholesterol diet, hopefully this article was helpful towards that end. There is much more to consider, but this should have given you a pretty decent introduction to the process.








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The Diet Solution Program: Setting the Record Straight About Fat

Chances are, most dieters have at some point tried to go for a no-fat or low-fat diet to prompt weight loss; but this is not a method recommended by many reputable diet plans to lose weight fast, such as The Diet Solution Program.

In fact, recent years have seen a backlash against the low-fat diet, as most of the substitute products contain high levels of sugar or high fructose corn syrup, which actually add to hunger pains and increase cravings. So can a healthy plan for weight loss include fats on a regular basis?

Which Fats to Avoid?

There are some fats that everyone should avoid. The most commonly-discussed "bad fat" is trans-fat, which is created through a chemical process known as hydrogenation.

This process alters oil's molecular structure so that it more closely resembles plastic than a natural oil from which it originally came. These fats have a long shelf life and are quick and cheap to produce, making them especially attractive to food manufacturers.

However, trans fats can cause a host of health issues, including clogged arteries, elevated cholesterol levels, heart disease, cancer, and type 2 diabetes. These types of fats have been increasingly shunned in recent years but they are still on the market and ever-present in processed foods.

Which Fats Are Good?

There are natural fats out there that can help increase feelings of satiety, satisfy your hunger, and supply your body with the EFAs you need to function at your prime. The key is to look for monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).

These fats have been scientifically proven to aid in brain and nervous system activity, hormonal regulation, digestion, cell function, and the regular function of the organs and immune system. Healthy fats can be found in olive oil, organic butter, nut butters, avocadoes, flaxseed oil, whole organic eggs, certain types of seafood (such as wild salmon) and raw nuts.

What about Saturated Fat?

Saturated fat is not the problem; trans fats are the primary cause of heart disease in our modern lifestyle. For hundreds of years, people consumed saturated fat and the rate of heart disease did not skyrocket; not until the introduction of hydrogenated oils did heart disease become a serious health issue in America (from 1910 to 1970).

In a diet plan for weight loss, using coconut oil is highly recommended, especially for cooking at high temperatures. Coconut oil is a saturated fat but it is not a trans fat, and has been widely touted by physicians in recent years as a healthful cooking fat.

Cooking with Fats

For cooking at high heat, such as stir-frying, coconut oil is recommended. For cooking on medium heat, organic butter is recommended. Do not cook butter on such a high heat that it turns brown.

Both of these oils stay chemically stable up to 375 degrees. Oils high in monounsaturated fats, such as olive oil, are best consumed raw (such as in a salad dressing) or for very light saut?ing on a low to medium heat.

Tips for Eating Healthy Fats

Begin your weight loss journey by cleaning out your pantry, throwing out any foods that contain hydrogenated oils and/or trans fats. These oils are found in many processed foods, such as cookies, crackers, low-fat and non-fat food substitutes, and microwave popcorn.

Only use the quality fats we have discussed (olive oil, coconut oil, and organic butter) for cooking; never use hydrogenated oils or margarine when preparing a meal. You can also find ways to incorporate healthy fats into your diet with snacks, such as snacking on raw nuts (never roasted) or by eating whole organic hard-boiled eggs or nut butters.








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Friday, September 27, 2013

Top 10 Foods With Good Cholesterol - Know the Best Foods to Keep Bad Cholesterol at Bay

Keeping a good heart is not hard to achieve, not even expensive. Nature is generous in providing the best foods that make people healthy. A healthy condition also means having a good heart. To have a good or healthy heart, the cholesterol level should be checked.

The top 10 best foods for the heart are:

1. Brown Rice

The component of brown rice that lowers cholesterol is its oil, not the fiber. To make a whole-protein diet with low saturated fat, combine brown rice with beans. Aside from the natural magnesium and vitamin B it contains, brown rice also gives lots of healthful fiber.

2. Beans

Vegetables and beans are a great source of fiber and protein. Beans lower the LDL or "bad cholesterol" level and raise the HDL or "good cholesterol" level in the blood.

3. Salmon

The salmon fish is adequate in omega 3 fatty acids and protein which are great in maintaining a healthy heart. The recommended fish serving from the American Heart Association is two servings of fish per week. Fish like tuna, sardines, anchovies, and herring are also good sources of fatty acids.

4. Garlic

Garlic has been a part of Ayurvedic Medicine for thousands of years. Its rich allicin content is efficacious in destroying fungi and bacteria. It is also great in regulating digestion. Studies have shown that garlic can lower cholesterol and the incidence of blood clotting.

5. Grapes

Grapes protect the blood and the heart by fighting the free radicals that may result to a high LDL cholesterol level. Free radicals are destroyed by flavanoids, the antioxidants found in grapes.

6. Apples

Apples protect the heart with pectin, a soluble fiber that decreases LDL cholesterol in the blood.

7. Cinnamon

Triglycerides, LDL cholesterol, and blood sugar can be reduced by taking in at least one half of a teaspoon of cinnamon everyday.

8. Nuts

Hazel nuts, almonds, olives, and walnuts are among the best foods that reduce blood cholesterol through their abundant polyunsaturated fatty acids. They also maintain the elasticity of blood vessels.

9. Blueberries

Blueberries are rich in antioxidants which preclude oxidation of bad cholesterol.

10. Soy Protein

Twenty-five grams of soy protein taken daily can reduce the LDL cholesterol level. Soy is adequate in fiber, vitamins, minerals, and polyunsaturated fats.








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Low Or High Cholesterol Levels - Which is Worse?

If you visit your doctor for a routine check and they happen to mention your cholesterol levels are fluctuating either up or down this can cause us concerns, and further information must be obtained as to what the possible causes are and the relevant treatments.

Not all issues require a medical in put some can be treated in a more natural fashion, but before any decisions are made the cause must be identified

High cholesterol tends to be a long term or prolonged condition, that if not treated it could led to more serious ailments such as heart disease and strokes, simple lifestyle changes such as eating a healthy diet can significantly reduce our cholesterol levels.

At the opposite end of the spectrum we also have low cholesterol levels which can if untreated have dire consequences that would also need medical attention.

Many factors can contribute to our cholesterol levels dropping.

Usually a level below 160 mg/dl is noted as being low and should be monitored by doctors or medical practitioners.

There are several conditions that could be attributed to low cholesterol levels and these include liver disease, celiac disease and malnutrition to name but a few.

There is a very rare genetic disorder called abetalipoproteinemia which affects a small number of people but the main symptom is low cholesterol levels.

Studies suggest this condition can also cause a vitamin deficiency which restricts the ability to grow or gain weight in a normal manner.

Another rare condition is Hypobetalipoproteinemia the main cause of this is a gene defect, which in-turn affects cholesterol levels.

Medications used to treat high cholesterol conditions if abused or wrongly administered can have the opposite effect causing levels to drop significantly.

It's a general opinion that lower cholesterol levels are associated with poor health which can led to an increase in mortality rates.

No matter what the cause of low cholesterol levels some of the symptoms can be similar including respiratory issues, depression and strokes, research is always being carried out to confirm various theories as medical techniques advances so does the accuracy of the associated theories.

If a suggestion is made that you possibly are beginning to suffer from or are suffering from depression it may be advisable to check cholesterol levels, as this can have a profound effect on our respective well-being.

As we progress through life we need to monitor several things for changes in our health and well being.

When an issue is identified depending on what stage it's at you may find some simple lifestyle changes in diet are all that's required to regulate any problems that are occurring.

These really are simple with the most obvious being cut out fatty and processed foods and depending how active you are possibly the introduction of an exercise program into your daily or weekly routine may be needed..








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A Four Step Approach to Achieving a Comprehensive Heart Disease Diet Plan

It just seems like yesterday when I received my diagnosis of high cholesterol. This lead to a very matter of fact lecture by my surly out of shape doctor who quite convincingly pointed out that if I don't change the way I am eating that having a heart attack or stroke will be a near certainty.

That was over 5 years ago and the changes which I was so reluctant to make initially are now part of my everyday life, and have paid big dividends in quite a few areas of my personal health ranging from healthy blood fat and cholesterol readings to increased energy levels.

Certainly your doctor is the best source for formulating a safe and effective heart disease diet plan and I would encourage you to take what your learn here and make sure these generally accepted guidelines for establishing a heart disease diet plan are suitable for your unique situation. So why don't we get started.

*One of the changes that took the most will power was limiting the amount of fats and cholesterol consumed each day. That said, it is very likely the most important change and has been the cornerstone of my heart disease diet. What I did here (and would encourage you to do the same) was to simply follow the guidelines laid out by the American Heart Association.

These consist of eating no more than 7 percent saturated fat, limiting dangerous triglycerides to a mere 1 percent of daily calories, and limiting cholesterol intake to 300 milligrams a day; though they do recommend 200 milligrams for those with high bad cholesterol levels (LDL) or who are taking cholesterol lowering medications.

For me the hardest part of this plan was passing up the dessert that are always front and center at my local supermarket, since most of these delectable delights contain at least some butter, margarine, or shortening.

Another useful trick was learning to pay attention to labels identifying those products which are labeled reduced fat but are still unsuitable for any serious heart disease diet plan.

*Another change was making a commitment to eat more fruits and vegetables moving away from the meat and potatoes diet which had been my favorite for years.

But there are a few exceptions that are important to know if your heart disease diet plan is going to be a rip roaring success. They are to steer clear of coconut, vegetables soaked in creamy sauces, vegetables cooked in butter and/or seasoned with fat, fried or breaded vegetables, canned fruit packed in heavy syrup, and frozen fruit with large amounts of sugar added.

*The third leg of our four legged stool revolves around eating whole grains. Whole grains play a role in binding with cholesterol in the intestines and escorting out the body, regulating blood pressure, and promoting overall heart health. One of the easiest ways to take the initial plunge to consume whole grains is simply by replacing refined grain products with unrefined.

Another good suggestion is to learn to love flaxseed products and select them every chance you get.

*And finally the final part of heart disease diet plan is to substitute cold water fatty fish such as salmon twice a week while keeping meat portions down to three ounces or less per meal.

You may at first feel like that elderly women who was always saying "Where's the Beef" but you will eventually get used to it.

In summary, a heart disease diet plan should revolve around reducing cholesterol and other fats, eating more fruits and vegetables, increasing the amount of unrefined whole grains, and holding meat portions down to under 3 ounces per serving. Two that aren't mentioned above that would be worth including in your heart disease diet plan would be to limit daily sodium to about a teaspoon per day and only eat low fat protein sources.








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3 Steps To Reduce Your Cholesterol And Improve Your Health

High cholesterol is a problem that many people are experiencing, and this condition can be very harmful to their health. If you have been diagnosed with high cholesterol, it is very important that you follow these 3 steps in order to balance your cholesterol levels:

1. Eat Plenty of Fruits and Vegetables

Fresh fruits and veggies contain 2 elements that are helpful in reducing cholesterol. First, they are high in fiber, and studies have shown that high fiber can keep cholesterol levels in check. Eating an abundance of fiber daily will help to prevent and reduce the risk of various types of heart disease.

Second, fruits and vegetables contain lots of nutrients, they are rich in vitamins, minerals, and antioxidants. It has been suggested that the nutrients and antioxidants can help to prevent the heart and reduce the risk of disease.

2. Substitute Whole Grains For Refined Grains

As stated above, eating foods high in fiber is a very effective way in reducing cholesterol and preventing high cholesterol. Switching out your white flour foods while whole grains foods can be a very effective way to reduce your risk. Grains that are highly refined and processed are often lacking fiber, so they are not helpful to your health. But, whole grain foods contain the fiber that is needed to help lower cholesterol levels.

3. Cut Out Unhealthy Foods

Diets that are high in fats and low-fiber food can lead to high cholesterol, so if you are trying to lower you levels is it necessary to cut out some of these foods. Meats and dairy contain no fiber and higher amounts of unhealthy fats, so it is suggested that you consume minimal amounts of these foods. Also, avoid processed foods that have highly refined ingredients and no fiber. Many times these processed foods are very bad for you health because they are high in sugars, sodium, and other harmful ingredients.

Don't fear, because high cholesterol is a condition that can be reversed by following a healthy eating plan. There are many people that have been able to reverse their high cholesterol and also prevent unhealthy levels of cholesterol simply by changing their daily eating habits.








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Cholesterol and Heart Disease - Get the Facts

If you have high cholesterol then you are at increased risk for developing serious health complications such as heart disease. High cholesterol is an increasingly common health concern which can be caused by a combination of many things. A person's weight is not only a risk factor for heart disease on its own, but being overweight can also increase your cholesterol. Healthy weight loss can simultaneously decrease your bad cholesterol and raise your good cholesterol. Additional factors such as sex, age, and physical activity can also influence your cholesterol. Also, cholesterol production in the body is partially determined by genetics. Some diets can also lower your cholesterol level.

In fact, taking some of the cholesterol straight out of your diet is one of the best ways to improve your numbers. You may not have to totally avoid cholesterol when making food choices, but reducing your intake by just ten to twenty percent will be a big help. Be sure to keep some healthy fats in your diet by consuming products containing fish and vegetable oils. It is the saturated and trans fats that you have to look out for, as these are the real culprits. Try replacing several of these foods, like butter, with healthier options, like plant sterol spreads. Use white wine vinegar to keep your pan moist while cooking instead of butter. It does not change the taste of the food and it is low in cholesterol. Another potential way to reduce cholesterol is to replace your eggs with a yummy cholesterol-free egg substitute..

As important as it is to change your diet to increase your health, it is equally as important to change your diet in the right way. Countless people have tried and failed to lose weight by changing their diets simply because they took out the wrong foods in the wrong combinations. For example, a low-fat, high-carb diet might sound great in theory but may actually be bad for your cholesterol levels. Your body requires some cholesterol to survive, so it is designed to make sure that you will still have some available even in a starvation situation. Your liver produces its own cholesterol from time to time with the goal of maintaining at least a minimum level to keep your body working. Low-fat, high-carb diets result in excess insulin causing more sugar to be deposited from your blood into your liver, which in turn will start making more cholesterol and triglycerides. The best way to manage your diet for cholesterol is not to avoid it entirely, but to focus on finding foods full of good cholesterol rather than the bad. If you were ever able to completely eliminate cholesterol from your diet you would be left missing about 25% of the cholesterol your body needs that your liver could not make up for. The rest of the cholesterol you need comes from the things that you eat. If you lessen the amount of cholesterol that you are eating too much and make up those calories in carbs and sugar, your metabolism goes into famine mode and your liver over produces cholesterol to make up the difference and stock up. The only way to stop the cycle is to eat the appropriate amount of cholesterol that your body needs. So keep your carbs in moderation to avoid the trap of raising your cholesterol on a low-cholesterol diet.








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The Principles of a Healthy Diet

A healthy diet is a diet that meets the required daily calories that your body needs to function properly at the same time minimizes the accumulation of unwanted calories. A healthy diet involves first, eating a wide variety of food. It is not a "stop eating diet". Instead, it demands that we eat a variety of food types so that we can benefit from the different nutritional value that they have.

Second, it involves a proper dietary nutrition. It does not necessarily mean that we have to forget our favorite foods and stick to tasteless, bland and unappealing ones. We only need to balance our calorie intake and rid our bodies of the excesses. Thirdly, it involves a healthy eating habit. Excesses usually come from overeating. We need to realize that eating is not the cure for boredom. We should not make eating a hobby.

Understanding the principles of a healthy diet, let us see examples:

We need around 20-30 grams of dietary fiber daily. We can get fibers from fruits, vegetables, beans and whole grains. They also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health). Fruits and vegetables also contain antioxidants and nutrients that can help combat cancer and other diseases. Five servings per day are good.

Guard your sugar intake. A bottle of 12-ounce soft drinks a day can produce 16 pounds of fat over a year. One culprit for bulging belly is beer and alcohol. They add calories to your diet but do not provide nutrients. Drink alcohol in moderation.

Animal fat has adverse effects to health. Choose lean meats or skinless poultry, low fat or nonfat dairy products. Eat more fish and substitute olive or canola oil for butter or margarine. Keep your cholesterol intake below 300 milligrams per day. We can get cholesterol only in animal products, such as meats, poultry, dairy products, and egg yolks.

Do not forget calcium in the diet because it is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt.








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Thursday, September 26, 2013

Is Medifast a Bad Diet? Is it Bad For You Or Dangerous?

Sometimes, I get emails from folks wanting to know if Medifast is "bad." I often ask them what they mean by this. Is the person asking if the food is bad? Do they wonder if the diet is unsafe, dangerous or bad for you? Do they fear that the diet is ineffective? I'll try to address all of these concerns, based on my own experience and research, in the following article.

Is Medifast Unsafe Or Bad For You?: I can understand why people might think this. The diet often yields relatively fast and pretty dramatic results so some people may assume that you're not getting enough to eat or are starving yourself but this just isn't the case. This weight loss plan was developed by doctors and has been repeatedly tested and studied at John Hopkins Bloomberg School of Public Health.

It is a low calorie and low carb diet, but it's not overly restrictive. You're taking in over 1200 calories per day, you're eating every few hours, and you're preparing one very large, very fresh meal each day in addition to the diet's five other meals that you consume daily. All of the foods are fortified with nutrients, vitamins, and minerals and as I said, you're eating fresh foods as well.

I have to tell you, my blood work before and after I started the diet show results on the positive side. My cholesterol is down. My blood pressure and blood sugar are within normal limits. For me, this diet hasn't hurt my health, it seems to have improved it. Of course I use good judgment in making sure that I don't skip meals and making sure that I get my "lean and green" each day, but now that I'm used to it, I'm rarely as hungry as I feared.

Does The Medifast Food Taste Bad?: Much of it doesn't. The shakes are quite good and the oatmeal and chili are standouts too. I will admit that I'm not overly fond of the stew, but I try to focus on enhancing and changing up the foods that I like. I make burritos using the chili. I make wraps with the eggs. I make muffins or cup cakes using the oatmeal as my base and I use fat free whipped cream and sugar free syrups in my shakes.

For the most part, the food taste better than what I expected. There's no real chalky flavors or weird textures or funky aftertastes. It is diet food after all, but it's very doable. And I quickly got used to it. You also have a lot of control over your "lean and green" so you can personalize this to your likes and dislikes.

Is Medifast Ineffective?: This is only my opinion, but I'd have to answer this with a resounding no. In fact, for most people that I communicate with, it's been very effective. Many people lose as much as 2 - 5 pounds per week. Every week isn't a winner, but many are. This diet changes the way that you look at and relate to food, at least in my view. You learn to shop for and prepare "safe" meals with your lean and green. And, before you know it, you've changed your attitude and life style. And at under $10 per day with coupons (for five meals daily) this is not an expensive plan at all. I really think that Medifast is a good diet, not a bad one.








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Cholesterol Risks And What Affects Cholesterol Levels

Cholesterol is described as fat-like and waxy in consistency. This is vital in one's body. Cholesterol works for our vitamin D, cell membranes, bile and hormones. It also contributes to our brain functioning. Liver produces cholesterol and it is the one responsible in transporting it all throughout the body. Aside from the innate source of cholesterol, food intake can also increase the level of cholesterol in the blood. That is the reason why people often ask if diets lower cholesterol.

There are two main types of cholesterol, the good and the bad. High density lipoprotein (HDL) is considered the good cholesterol while low density lipoprotein is considered the bad cholesterol. LDL is the one responsible in carrying the cholesterol from the liver to the entire body system. HDL functions to protect and collect reserves for the body. Therefore, LDL must stay in low levels and HDL must maintain a higher level.

When people turn 20 years old, he or she is recommended to have his lipoprotein checked. This is a simple blood test done to monitor your cholesterol level. Through this, risk for cardiovascular disease will be reduced. As soon as you have your cholesterol level checked, you can see four results. These include total cholesterol levels, triglyceride levels, and high and low density lipoprotein levels. Once one of them goes beyond or less than the normal value, specific treatments will be advised.

High cholesterol means you have excessive amounts of it in your blood. This will turn into plaque and will harden in the arterial walls. As a result, the arteries will become narrow and the blood passing through it becomes limited. Once a blockage exists in the coronary arteries then heart attack, myocardial infarction and stoke can occur.

Your weight, eating habits, age, gender, body structure, type of exercise and family history are few of the factors that can put you at risk. Usually, the first thing that needs immediate modification is the eating habits. Saturated and Trans fat must be avoided. Animal and dairy products are the main source of these substances. Beneficial fats include monounsaturated and polyunsaturated fats. These reduce LDL levels in the blood. You can find these in nuts and fish. Also, you must include foods high in soluble fiber such as oats, grains and barley. They reduce the amount of cholesterol in significant amounts.

Exercise is also vital if you are aiming for a normal cholesterol level. This technique creates a radical change in your lipid profile. The type of exercise you should do includes cardio plus strength and resistance. An ideal exercise must take 30 minutes daily and should be performed at least three times a week.








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Healthy Foods That Reduce Cholesterol

Not all cholesterol is unhealthy. We associate the word cholesterol with choked arteries, strokes, and heart attacks, but this is not true. There is good cholesterol, and then, there is bad cholesterol.

Low Density Lipoprotein or LDL is the 'bad' cholesterol. High Density Lipoprotein or HDL is the 'good' cholesterol. Now, what does the good cholesterol do? HDL is produced by the liver and certain other cells in the body and aids the production of certain hormones and cell membranes, thus ensuring the proper functioning of our body.

Certain food products lower LDL levels, and you can incorporate them into your weight loss diet plan. A very important food in this regard is oatmeal, which is a fat soluble fiber that curbs the accumulation of LDL and helps reduce the absorption of cholesterol in our blood stream.

People who take whole grains and oats regularly have thinner artery walls than those who don't. The thickening of artery walls leads to conditions like high blood pressure and heart/circulatory problems, and so, consuming oatmeal is highly recommended to prevent such health complications. Other food items that contain these fat soluble fibers are kidney beans, apples, pears, and barley.

Omega 3 fatty acids reduce LDL and increase HDL cholesterol levels. They also lower blood pressure and reduce triglyceride levels. Such fatty acids are found in fatty fish such as salmon, mackerel, sardines, herring, and halibut. However, make sure you eat grilled or baked fish rather than their fried counterparts, as frying them will only add unhealthy fat to your diet.

Nuts such as almonds, walnuts, hazelnuts, pistachios, pecans, etc. contain monosaturated and polysaturated fats which lower LDL cholesterol levels. They should be taken in moderation because they are also high in calories. You can use them to replace cheese or meat products.

Walnuts are rich in polyunsaturated fatty acids and help protect the heart. Nuts contain Omega 3 fats and are rich in anti oxidants. These are known to reverse the damage caused by saturated fats.

Olive oil is also rich in antioxidants and protects us from diabetes and heart diseases. It is healthier as compared to other vegetable oils. There are various categories of olive oil; the best ones are extra virgin olive oils, because they are less processed and hence contain more antioxidants.

There are a number of fruits that also fight LDL cholesterol. Blueberries contain pterostilbene, which helps lower LDL without any side effects. The fat in avocados is healthy and unsaturated and thus increases HDL levels. Grape juice lowers LDL cholesterol oxidation. Pomegranate juice, cranberry juice, and apples too have been proven to help fight bad cholesterol.

Nowadays, we can get fruits that have been fortified with sterols or stanols which are formed naturally in plants. These help prevent cholesterol absorption in the body; however, they should be consumed only by people with high LDL levels.

If you eat the right foods, you will experience better health and an increased level of fitness. In certain cases, eating healthy also reverses the damage caused by the thickening of artery walls.








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Reducing Cholesterol With Diet and Exercise

Having high blood cholesterol levels is a leading risk factor a great variety of potentially deadly diseases including coronary artery disease, heart disease, blood clots, and strokes. If you make an appointment with your doctor to get your cholesterol tested and it comes back high the first recommendation he or she will make is a cholesterol reducing program built around diet and exercise.

Your diet is the key to lowering your levels back into the normal but probably not in the way you think. The way in which your food is prepared can have just as big an impact on cholesterol levels as the food itself. It used to be thought that avoiding foods high in cholesterol such as egg yolks was the way to control it. In fact this limited diets to the point that most people had a hard time following one because all food from animal sources has cholesterol in it.

Fortunately research has shown that this line of thinking is not necessarily true. It has been found that cholesterol found in food doesn't necessarily translate into higher levels in the blood stream. What the research did find is that the biggest contributors to high blood levels of cholesterol are saturated fat and trans fat. If you can significantly cut these types of fat from your diet you can make considerable gains.

This is where how you prepare your food becomes important. Many times it what you are cooking your food in that causes the problems. Cooking and frying your food in vegetable oils, butter, or margarines that have high saturated and trans fat content will raise your cholesterol levels more easily then eating foods that contain it.

Label reading when grocery shopping will also be a skill you will need to learn to help combat high cholesterol. Look for lean cuts of meat that can be broiled or baked. Remember frying up that chicken or fish in some batter and hot oil is the wrong thing to do. You will also need to make the switch to low fat dairy products. This includes drinking 1% or skim milk. Dairy products do have a lot of important vitamins and mineral it them so don't completely cut them from your diet.

An exercise program of some sort will also help keep those cholesterol levels under control. You don't have to join a gym or hire a personal trainer, just going for a walk 4 or 5 times a week is a good start. There are other health benefits to undertaking an exercise program as well.

Exercise also helps burn excess body fat, which it uses for energy. But fat needs to be converted into a usable form of energy that the body can use. The liver increases it output of the good HDL cholesterol which circulates through the blood stream picking up the bad LDL cholesterol which is then converted into the energy your body needs during exercise.

The fight against high cholesterol starts with a sensible diet and exercise plan. In fact reducing cholesterol may be as simple as making just a few minor lifestyle changes centered around these two areas.








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A Simple High Cholesterol Food List - 10 Foods You Should Avoid Like the Plague

Many people are trying to figure out how to lower cholesterol. As the population ages, more and more people are having issues with cholesterol.

You want to get on a diet to control high cholesterol as soon as possible. If you can do this, you can substantially lower your risk of heart disease, stroke, and even heart attacks.

I know how hard it can be when you are suffering from high cholesterol. I have been in your position. While it was very hard for me, I learned how to control my eating habits by creating new habits.

It takes 21 days to form a habit. I want to share with you my high cholesterol food list. This will help you identify foods you need to watch for when you are getting ready to go on a diet. Here is my list:

o Red Meat

o Chicken

o Eggs

o Whole Milk

o Liver

o Ice Cream

o Sponge Cake

o Beef

o Butter

o Big Macs

These are just some of the common foods that include very high levels of cholesterol. You probably already know that Big Macs include a lot of cholesterol.

I included this item because many Americans eat Big Macs at McDonald's every day. If you are serious about making changes to your diet, you want to begin replacing these foods with low cholesterol alternatives.

This is my high cholesterol food list. These are the foods I try to eat sparingly to decrease my cholesterol intake. I would come up with your own food list so you can begin making changes in your diet.

After you have completed your list, go down the list and substitute each food with a healthy alternative. You want to get on a diet to control high cholesterol as quickly as possible.

Some of the best ways to lowering cholesterol include eating more fruits and vegetables, eating less dairy products, and taking natural cholesterol control supplements. You also need to exercise regularly. If you can all of these things, you will be your way to a much healthier lifestyle.








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3 Easy Ways to Lower Cholesterol

Cholesterol circulates in our blood as a soft, yellow, fatty substance. When level is high, the excess builds up on our artery walls and can clog them up and reduce blood flow, which can lead to heart attack or stroke. Not all cholesterol is bad. Our body produces it naturally and it performs some simple yet vital functions. It helps to build new cells, produces hormones and insulates nerves. The problem only arises when we produce too much. Unfortunately,cholesterol is surrounded by confusion, which is understandable considering the range of terms such as food, serum, and LDL cholesterol. So how do we distinguish good from bad?


Food cholesterol is contained in foods - mostly from animals. For example, one egg contains 275 mg of cholesterol, but an apple has none. The American Heart Association recommends limiting the daily consumption to 300 mg.
Serum circulates in the blood, and doctors measure it by using a special test. It is desirable that it is less than 200 mg.
High-density lipoprotein (HDL) is a kind of serum cholesterol that is considered good because of its ability to clean arteries - the higher the level, the better.
Low-density lipoprotein (LDL) is the 'evil twin' of HDL that clogs the arteries - the lower the level, the better.

Experts recommend the following to regulate cholesterol level:


Balanced diet Include lots of fruit, green vegetables, pulses (beans) and oat bran. These contain pectin, which can lower. It's been found that eating grapefruit over a period of 8 weeks can lower cholesterol by an average of 7.6%.

Natural support These 'natural helpers' can fight high cholesterol levels. Although their impact has not been studied for a long time, the results of initial studies were promising.


Barley Barley has the same potential to lower cholesterol as oats. In animal studies, two chemical components of barley lowered cholesterol by 40%.
Cordyceps can join cholesterol molecules and safely remove them from the body. Cordyceps is often sold in two forms - powder and extract. Cordyceps extract is more effective than Cordyceps powder. Cordyceps regulates function of the liver, which is the main source of production and elimination of cholesterol. Recent research has confirmed that Cordyceps extract lowers total cholesterol by 10-21%, lowers triglycerides by 9-26% and increases HDL cholesterol by 27-30%.
Green tea The tannins in green tea helps to control cholesterol. One study found that people with a diet high in cholesterol who usually drink green tea have normal blood cholesterol levels.
Spirulina Protein-rich species of marine algae such as spirulina, which is often sold in powder or tablets, reduces LDL cholesterol level.


Watch your body weight The higher your body mass, the more cholesterol your body produces. Twenty years of research in the Netherlands showed that body mass is a very important determinant of serum components. Each 0.5 kg increase in body weight leads to a two-level increase in cholesterol.
Exercise - One of the best ways to raise the level of protective HDL is intense physical exercise, which also slightly reduces LDL cholesterol.

Years of experience show that these four steps help to reduce LDL level and strengthen your health in overall.








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List of Foods to Help Lower Your Cholesterol

Bad and good cholesterol circulate through your veins on a daily basis, the bad is dangerous to your health and the good is imperative to your health.This waxy substance is produced in the liver and central nervous system majority is produced internally and the remainder is contracted by the foods we eat. The question we need to be asking ourselves is what are we eating? this factor determines your cholesterol ratios and ultimately your level of risk to a heart attack or stroke.

Having a list of foods to help lower your ratio is important if you see it fit to maintain a healthy ratio, below you will find some interesting facts and ways to reduce your high levels.

Here's some Tips

1. Limit sugar and alcohol.

2. Quit smoking if you can.

3. Eat fish as often as possible as it contains omega

4.Eat dietary fiber every day. Foods such as legumes, oats, barley, brown rice, apples, strawberries and carrots are good to eat.

5. When selecting meats be sure to eat lean meats that have no more than 3 grams of fat per ounce.

6. Avoid fast foods are they are normally dripping in fatty oils.

7. Load up on vegetables especially green leafy vegetables.

8.Cut down on salt as this has high levels of sodium.

9.eat more pastas and foods that are low in fat and great for energy.

Fruit also plays a major role and the saying an apple a day keeps the doctor away can almost be said as gospel, fruits are a great source of natural sugar and excellent for the digestive system. By replacing snacks with natural snacks like sliced carrot sticks. as well as celery sticks and fruit slices.

Remember that exercise as mentioned before is also plays a vital role and having a healthy body will equate to a healthy mind and in return make you a more health conscious person. Please visit  where good-cholesterol.blogspot.com/2009/01/wher-is-cholesterol-produced.html cholesterol is produced in your body to get a greater understanding on the production process and how cholesterol effects your body, tissues and organs.

By just implementing a few healthy rules in you or  your families life will make the world of difference as to how you feel daily.  Lets elaborate on that a bit : eg: you may be suffering from hypertension and this is largely due to your diet like excessive caffeine and other stimulants that effect the body. Another example is depression, in this case case you're not eating properly or even enough. You may be suffering from sleepless nights, by simply eating pumpkin seeds, in a short while you'll be sleeping like a baby.

Enough said I think you get my point, the engine that you're feeding is only going to perform as well as the quality of fuel you're putting into it. On that note I come to a close so stay healthy.








Paul Wenniger

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