How To Improve Good Cholesterol While Lowering Bad Cholesterol And Protect Against Heart Disease

Good cholesterol, or HDL (high density lipoproteins), is the substance found in the bloodstream that helps carry excess bad cholesterol, or LDL (low density lipoproteins) through the bloodstream and into the liver where it can be re-used.

In many cases, HDL may carry up to one-third of the total cholesterol content found within the blood stream.

If there is a shortage of good cholesterol, then the capability of removing excess bad cholesterol is reduced.

The question of how to improve good cholesterol can be answered a number of different ways.

Well Balanced Diet

If you're wondering how to improve good cholesterol, then one way that you can do so is by becoming more conscientious about what you eat.

Foods that are high in saturated fats should be eliminated because they essentially raise the amount of LDL, or bad cholesterol, which is present in the blood.

This in turn reduces the amount of HDL cholesterol, which is exactly what you don't want.

Instead, try to stick to a healthier diet.

A healthy diet will consist of fruits, vegetables, minimal amounts of meats, nuts, whole grain foods, soy based products, fish, and other heart healthy foods.

Consider adding natural supplements to your diet to improve good cholesterol, lower bad cholesterol and reduce your risk of heart disease.

Regular Exercise

A routine exercise program that consists of 20 to 30 minutes of aerobic activity is another great answer to the question of how to improve good cholesterol levels.

Consistent aerobic exercise will help reduce the level of LDL cholesterol that is present in the bloodstream and will also increase the level of HDL cholesterol.

The result of a good exercise program is a decreased risk of heart disease and other heart related issues.

Add More Fiber To Your Diet

Fiber can also increase HDL cholesterol counts and decrease LDL cholesterol within your bloodstream.

Consider eating more foods that are high in fiber such as oatmeal, fruits, vegetables, and more.

Stop Smoking

Smoking can lead to an increase in bad cholesterol within the blood stream, not to mention the fact that it can also cause high blood pressure and other heart related issues.

Smoking is also a leading cause of lung cancer and other upper respiratory complications so it is a very unhealthy habit that should be kicked all together for the sake of your own health as well as the health of others around you.

Reduce Alcohol Consumption

Consuming too much alcohol can effectively reduce the amount of HDL cholesterol and increase the amount of LDL cholesterol in your bloodstream.

Keeping alcohol consumption to a minimum is another answer to the question of how to improve good cholesterol levels.

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Mary Ruddy is a former high cholesterol sufferer, from a family with a history of heart disease, and has successfully achieved perfect cholesterol levels, reversing and eliminating the risk of heart disease, and is a strong advocate of natural health care. Mary enjoys introducing people to the best natural products she can find and uses herself daily at: curing-cholesterol.com curing-cholesterol.com

The Natural Way to Lower Cholesterol Without Using Statin Drugs

Why do we run to statin drugs? When there are natural ways to lower cholesterol without using synthetic medicines?

Our body creates 75% of this soft, fat like substance in the blood. However 25% if it comes from outside sources, like food. So clearly food impacts how our levels will be.

Some statin drugs will help by lowering your levels, but the side effects may not be worth it. Our liver and kidneys are our bodies filters. So while taking this "unnatural" option may help one problem, its silently creating other issues.

Simply cutting back on certain foods like:

*Anything fried in Canola, Corn, or soybean oil

*Red meats

*Processed foods

*Foods that solidify at room temperature

As much as I would like to say to eliminate these things from your diet, I know it can be a little difficult for some people especially on a western diet. At least cutting back whenever you can is moving one step forward into the right direction.

There are natural ways to lower your cholesterol. Research studies have shown that taking supplements that have pumpkin seed oil, helps. This oil is rich in healthy fatty acids and high in Alpha and Beta carotene. These are the good fats that help maintain healthy, flexible arteries.

Our bodies are self healers. All it asks for is to be fed the right nutrients. Once its given the right equipment it goes into repair mode to balance and help restore the body.

Whenever we eat foods high in trans-fat we increase our Low Density Lipoprotein (LDL) levels. Which clouds our system with excess amount of bad fats.

Remember that anytime you put anything foreign in your body and it doesn't recognize it, it'll fight it. For lack of knowing how to process it. Which could eventually lead to Dis-ease.

Research has shown that statin drugs can cause memory loss in some people. I don't know about you but that alone would make me want to look for a natural alternative. I wouldn't want to lower my cholesterol levels but forget I have a wife and grand-kids. It's important to weight the pro's and con's of this fabricated alternative.

In my opinion it's better to start off with what mother earth gave us first. If then and only then that hasn't helped you, then look into other advices.

I often question what these doctors motives are. These drugs have been known to deplete the body of important anti-oxidants. Now wait a minute here. Aren't we suppose to take in as many of these cell protectors as possible? That sounds counter productive to me. Which makes me further believe they just do not belong in the body.

So now what? You just hit the tip of the iceberg. It's now your responsibility to further your knowledge and find out more on natural alternatives.

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Diet Plan For Women Over 40 - The Effective Way to Lose Weight

When a woman reaches the age over 40, her body will burn lesser calories. This is because of middle-aged women will have slower metabolism and they tend to have hormones imbalances, especially when they are having menopause. The diet plan for women over 40 has to be slightly different and the body will definitely function differently from last time when they are only 20s or 30s. You have to keep a lookout on the food you are eating and only give your body what it requires and avoid food that can cause you to have high cholesterol such as deep fried chicken wings, pork, etc. Avoid eating too much of processed foods that are high in sugar, fat or artificial ingredients. These foods are low in nutrients and can cause you to have different sicknesses when you get older.

Therefore, the effective way to lose weight is go for a healthier diet, but of course, not just sticking to boring, low carbohydrate diets . I am sure all these food can taste awful. The best diet plan for women over 40 is to eat only the right amount of calories needed for your body. Always have your meals with lots of fruits, vegetables and drink plenty of water. This is an effective way to lose weight for women over 40 and your body can continue to metabolize properly, burning the fat that you hate.

Once you develop a healthy diet plan, you should also accomplish it with regular full body workouts. This can help to increase the metabolism rate further and also build more lean muscle. Sleep is also important if you want to lose weight effectively. Deprivation of sleep will make you feel restless and stress. Some people will choose to binge on food when they are feeling stress and statistic have shown women who do not have enough sleep are more likely to be overweight.

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How To Lower Your Cholesterol Levels Without Taking Drugs

Lowering Cholesterol With Drugs

There is a growing trend these days to treat patients who have high cholesterol levels with medication and drugs from the outset of their diagnosis. What should be looked at first though is how to lower cholesterol without drugs!

Statin drugs are an easy answer for the medical profession as they undoubtedly work. However, such pharmaceutical answers to the problem are becoming increasingly controversial as there are often a number of (sometimes serious) side effects caused by the drugs that should not be ignored. Statin drugs work by reducing the amount of cholesterol that is produced by the liver and at the same time reduces absorption of cholesterol into the bloodstream. But, these drugs also have wide ranging harmful effects on the body such as muscular breakdown, liver damage, reduction of CoQ10 enzyme necessary for keeping the heart in a healthy condition, as well as other medical complications. This is surely not what you wish to achieve when attempting to lower cholesterol levels to reduce your likelihood of heart disease.

happinesslifetime.com Lowering cholesterol naturally, without medication, eliminated the above side effects and has the added benefits of; targeting the "Bad" LDL cholesterol, raising the levels of "Good" HDL cholesterol, reducing triglyceride fats and providing an overall wide reaching healthier approach to diet and lifestyle.

Lowering Cholesterol Without Drugs

The place to start is with diet and exercise:

Firstly, avoiding as many kinds of fats as possible.

Secondly, substituting low cholesterol foods for those normally in your diet.

Thirdly, boost your efforts with the addition of natural supplements.

Omega3 fatty acids - from fish such as mackerel and salmon or fish oil capsules.

Ginger - Good for reducing LDL, improving blood flow and lowering blood pressure.

Turmeric - Lowers cholesterol and can improve blood flow.

Policosanol - sourced from sugar cane extracts, good at lowering LDL cholesterol and increasing HDL (good) cholesterol.

Polyniconate - effective in reducing fat build up and LDL.

B3 Vitamin (Niacin) - a good remedy.

Fourth, exercise sensibly and regularly in order to burn off the fats and cholesterol.Bear in mind that some eighty percent of your cholesterol is internally produced through your liver, while your food intake accounts for roughly 20 percent.

If you have been diagnosed with higher than normal cholesterol but no other specific allied problems or high levels of heart disease you can probably embark upon lowering your cholesterol without drugs using the methods above. If however you have progressed heart disease or other acute cholesterol related problems it may be the case that you can reduce the amount of your prescribed medication.

As a matter of safety always consult a doctor or medical practitioner before stopping or reducing any medications that have been prescribed for you by your doctor.

Alan Christopher is an expert on heart function and natural cholesterol balance. For more useful information on lowercholesterolfood.com/how-to-lower-cholesterol-without-drugs how to lower cholesterol without drugs got to lowercholesterolfood.com lowercholesterolfood.com or sign up for the FREE mini-course.

The Glycemic Index and Its Effect on Dieting

No matter what you have been told, our bodies need carbohydrates! Carbohydrates are the fuel that gives us energy. Going without them will only make you crave carbs more. But there are good carbohydrates that our bodies were meant to digest and there are bad carbohydrates that have been overly processed. In general (not always though), low Glycemic rated foods are the carbs that you should be eating. Just what is the Glycemic Index? The Glycemic Index (GI) is a ranking of carbohydrates on a scale of 0-100. It measures the effect that certain carbohydrates have on our blood sugar levels. A score of 55 and under is considered low on the GI, a score of 56-69 is medium and 70 and above high on the GI. When we eat something high on the GI it can cause our blood sugar to spike. In response to that, a spike in insulin also occurs to lower our blood sugar level. The insulin actually moves the sugar into cells to do one of two things; either to use immediately for energy or to store as fat. And guess what? If you not physically active during that time it's probably going to be stored as fat. But what's worse is when your blood sugar levels come back down off this extreme. Because of the dip in your blood sugars it can actually cause you to start feeling hungry again and you may end up reaching for more carbs, sugar and/or fat to satisfy that hunger. Carbs rated low glycemic index keep your blood levels more balanced and promote slower digestion which will keep you feeling fuller a lot longer.  Here are some of the benefits of a low GI diet:

1. Helps you to lose excess weight as well as maintain it

2. Reduces the risk of heart disease

3. Reduces blood cholesterol levels

4. Maintains blood glucose levels

5. Reduces hunger and makes you feel full for much longer

6. Increases intervals of physical endurance

Switching to a low GI diet is pretty easy. Start switching higher indexed foods to lower indexed foods. For example, switching over to cereals with little or no sugar and primarily based on oats (like oatmeal), barley or bran. Personally, I find Oatmeal the most filling. Instead of using sugar I use mashed up bananas and milk. Also you can switch out your breads for whole grains, sourdough or anything with stone ground flour. Eating more fruits and vegetables will also help, as well as eating brown rice or converted rice instead of white rice. Pasta can be bought that is made with whole grain. I switched to that and my husband, son and daughter could not tell the difference. I could, but that's probably because I'm the one who bought it. But as with anything, do things gradually to let your body adjust to the change.

Mary Melendez
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Are You Ready For Low Carb?

Everyone's been talking about low carb diets. While most people tend to associate it with South Beach or Atkins, there are actually quite a few books that center on the principle of cutting out the carbs: Sugar Busters, Protein Power, The Zone Diet, Carbohydrates Addict Diet. They differ on how strict they are about carbohydrate intake--what you can eat, and not eat, or how much you are later allowed to eat in the later phases of the diet--but as a whole, they agree on one thing: carbs are bad.

The Carbohydrate Principle

Which makes you wonder: what's so bad about carbs? The belief is that when you control carbohydrates, you lower your body's

production of insulin. Insulin gives your body the "quick fix" of energy (which is why, after eating carbs, you get the famous sugar rush). But without carbs, your body's forced to use your body's fat and protein stores.

Low carb diets can lead to rapid weight loss, but nutritionists are debating whether or not it should be continued in a long term. This is because you force your body to burn muscle, and muscle can be a dieter's best friend because it burns calories even when you're at rest. However, some diets allow restricted carbs in later phases--which would lower the rate of your weight loss, but is healthier for you in the long run.

What are the benefits of low carb diets?

* You feel (and weigh!) lighter. Low carb diets remove many high-calorie, low-nutrition foods such as pastries and pasta. It also forces the body to burn fat stores (i.e., the bulge around your hips). The foods that are typically included, mainly protein, low-fat dairy, and fiber, also tend to reduce water retention.

* You feel less hungry and more energetic. The body digests carbs and uses very quickly, leading to quick bursts of energy but also frequent hunger pangs and the infamous "sugar rush-sugar crash" cycle When you replace carbs with fiber and protein, which takes longer to process, you'll feel full longer and have more stable energy levels. That is also linked to less mood swings and higher concentration.

* Better blood pressure and cholesterol. Low carb diets usually remove saturated fats, and refined or processed food, and shift to what is called "whole food groups" (low fat dairy, protein, fiber) which help control blood pressure and cholesterol. The significant reduction of sugary food--which typically contain lots of calories, no nutritional content--also helps control obesity, which is a big factor in heart attacks.

What foods are low carb?

Low carb diets sound good, but be prepared: low carb diets will take out what many consider as staples in all meals: bread, pasta, and rice. In fact, low carb diets will remove anything made of flour, starchy vegetables like corn and potatoes, and foods that contain sugar (this includes several fruits), and cereals that aren't specifically labeled as "low carb". However, you will be allowed to take meat and eggs, low sugar fruits like strawberries, and high-protein but low-fat alternatives like soybeans. Some low carb diets allow dairy.

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Good Cholesterol Foods For the Health Conscious Individual

There are two forms of cholesterol, namely HDL or good cholesterol and LDL or bad cholesterol. Ideally you want to eat more good cholesterol foods to maintain a healthy and balanced lifestyle. Unfortunately, most of the things we love to eat are laced with bad cholesterol. In nature we would rarely have access to high sugar and fat content foods, but modern convenience has altered that fact.

Today it is quite easy to stock your refrigerator with delicious good cholesterol foods. Raw, fresh fruits and vegetables are a safe bet and with the wide variety on offer you need never be bored. Herbs and spices used in conjunction with your choice of vegetables can make for interesting and healthy combinations.

Nuts are full of healthy fats and can easily be added to a salad or vegetable dish for a wholesome taste sensation. For a healthy in between snack set out a platter with grapes, berries, nuts and various cheeses. Remember that all foods should be eaten in moderation and it is excesses that tip the balance towards an unhealthy diet.

Dried fruits are also filling and delicious and contain no bad cholesterol. Mix dried fruits and nuts in various combinations and keep them close at hand for a high energy snack. Vegetables are low in fats and carbohydrates and are full of vitamins, minerals and nutrients essential for the proper function of our cells and organs.

Over cooking leeches the nutrients from our foods, so rather than deep frying or boiling, try grilling or steaming your vegetables. Choose healthy oils like olive and canola and brush your vegetables lightly before placing them under the grill. Lightly steam broccoli and other greens until tender and season with plenty of fresh herbs like dill, marjoram, rosemary, garlic or even chillies if you enjoy hot flavors.

As the saying goes, one mans meat is another mans poison. Red meats tend to contain bad cholesterol and are laden with unhealthy fats that can clog arteries and exacerbate health problems. Avoid red meats that are prepared in copious amounts of oil, as in deep frying and if you do occasionally indulge in a juicy steak, trim away any excess fat.

Most seafood is a source of good cholesterol and the sea offers up a cornucopia of textures and flavors for the enjoyment of all. Fish is a versatile medium that can be served in a variety of ways and can be seasoned with all manner of herbs and spices. White meat such as chicken and turkey are also healthy alternatives that are delicious and nutritious.

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Reduce Your High Cholesterol With Essential Fatty Acids

Are you living with high cholesterol? Many people today are and they have to take medicines or supplements to control it. What is cholesterol, and how do you control it?

What Is Cholesterol?

Cholesterol is found in the body's blood stream and cells. About 75% of it is produced by the liver and about another 25% is produced by the foods we eat. We need cholesterol to produce cell membranes, a few hormones and other bodily functions. So it is important that we have cholesterol.

But if we consume or produce to much cholesterol we could damage our arteries. In fact, it could lead to clogged arteries and a heart attack. The cholesterol will settle in the arteries, turning into plaque, narrowing the arteries and restricting blood flow.

There are two types of cholesterol, low-density lipoprotein (LDL) and high-density lipoprotein (HDL). HDL is the good cholesterol that will help keep your bad cholesterol, LDL, under control.

The target levels of cholesterol in your blood is:

HDL - A measure of 60 mg/dl or higher is good to protect your heart against disease. Lower than 40 mg/dl could lead to heart disease.
LDL - Less than 200 mg/dl is best to reduce your risk from heart disease. Higher than 240 mg/dl, then you run the risk of heart disease. In fact, you are twice as likely to develop some sort of heart disease than if it was less than 200 mg/dl..

How To Control It?

If you are living with high LDL or low HDL, you probably need some help in controlling it. Your doctor has probably prescribed medications for you to control the LDL and HDL to reduce your risk of heart disease.

Ask your doctor about using Essential Fatty Acids (EFAs) to help control your cholesterol. EFA is believed to reduce LDL and increase HDL. EFAs can be found in cold-water fish such as salmon, trout, sardines and cod. You best know this as Omega - 3. Another place you can find EFAs is in fish oil supplements.

EFAs can also be obtained from vegetable sources, but it needs to be converted first to be of any good. The best source is fish oils.

Conclusion

Cholesterol is necessary for the body to function. Cholesterol comes from our liver and our diet, which is mainly from animal products. If our levels of cholesterol are out of their bounds, LDL above 240 mg/dl or HDL below 40 mg/dl, then we run the risk of developing heart disease.

Control of our cholesterol can be done by taking medications the doctor prescribes to us. The natural way to control our cholesterol is with EFAs. EFAs come from cold-water fish or they can be obtained from fish oil supplements.

Walter Chase made a life style change when he was 35. When that happened he started taking supplements, exercising, which included weight lifting and running. Walter started taking Omega - 3 supplements five years ago. Receive a free e-book all about Omega-3 at his web site goodfattyacids.com goodfattyacids.com/.

Foods That Naturally Reduce Cholesterol

What is Cholesterol?

Cholesterol is a wax-like substance that is present in the cell membranes of body tissues and is carried in the blood plasma. It is a sterol; a combination of alcohol and steroid and is also called atherosclerotic plaque. The body requires cholesterol in order to form and sustain cell membranes, help with the production of bile and aid the metabolism of fat soluble vitamins.

Over time, cholesterol builds up on the artery walls and this condition is known as atherosclerosis. Atherosclerosis was thought to be an affliction of the elderly until the 1950's when American pathologists were sent to Korea by the Pentagon to study the bodies of servicemen who died during the conflict. They autopsied around 2000 soldiers and found that approximately 75% had waxy, yellow deposits on the walls of their arteries; a shocking statistic considering the average age of the soldiers was 21. Their findings astonished the scientific community as it highlighted the onset of heart disease in the very young.

LDL and HDL Cholesterol

There are two different types of cholesterol; low-density lipoproteins (LDL) and high-density lipoproteins (HDL). HDL is commonly known as 'good' cholesterol and LDL is recognised as 'bad' cholesterol. LDL has been markedly linked with heart disease, whereas HDL is thought to reduce the chance of a heart attack. It has been estimated that approximately 25% of Americans are at risk from heart disease due to atherosclerosis, and around 10% have such high levels that doctors are left no choice than to prescribe cholesterol reducing drugs.

Foods that Lower LDL Cholesterol

There are a number of foods which are believed to significantly lower LDL cholesterol. Fiber-rich foods are said to be particularly beneficial and will not only lower 'bad' cholesterol, but also help the bowel to function properly, lowering the risk of colon and bowel cancer. There are many other foods that can help the body fight back against these dangerous deposits.

Fiber-rich foods, particularly oat bran, barley and wheat bran. They can be eaten as a cereal for breakfast and sprinkled onto other foods. Pearl barley can be added to soups. Apples and pears also have considerable amounts of soluble fiber and should be enjoyed on a daily basis

Beans and pulses are high in fiber and low-fat. They also contain lecithin, a nutrient that lowers cholesterol. Try to incorporate kidney, fava, borlotti and other dried whole-foods into your diet; there are many different types of lentils and pulses that are delicious in soups and stews

Avocado contains prolific amounts of monounsaturated fat, which helps to reduce LDL cholesterol and has many other health benefits including anti-cancer properties

Raw carrots are rich in a fiber called pectin that is renowned for minimizing cholesterol. There are a number of fruits that also contain pectin, including; apples, citrus fruits, strawberries, raspberries and other red or black berries

Shitake mushrooms are widely used by the Japanese and include a compound called lentinan, which not only lowers cholesterol, but is also thought to be anti-cancerous and may help to boost the immune system

Garlic is a super food and is well known for its blood-thinning properties. It also contains a substance allicin which is thought to prevent the body retaining LDL cholesterol and research has shown that the equivalent of one clove per day can lessen 'bad' cholesterol by 10-15% in the majority of people

Root ginger has been used in Chinese medicine for centuries and has numerous health benefits. It can be added to stir-fry's (using healthy sesame oil) and other vegetable dishes

Nuts are naturally high in omega-3 fatty acids and are known to significantly reduce blood cholesterol; walnuts, pecans, hazelnuts and almonds are especially beneficial

Sesame seeds are rich in phytosterols. These compounds are said to substantially lessen LDL cholesterol. Other foods containing phytosterols include; celery, lettuce, asparagus, spinach, tomatoes, ginger, squash and strawberries


Safflower, canola, soybean, and olive oil are monounsaturated and are an excellent source of omega-3 fatty acids. Research indicates that they can decrease atherosclerotic plaque by up to 15% when eaten regularly

Salmon, tuna, sardines and mackerel contain considerable amounts of omega-3 fatty acids, which have many health benefits and are essential for brain and eye function

Prunes are a wonderful source of antioxidants and fiber, which is known to reduce LDL cholesterol

Alfalfa sprouts contain a substance called saponin, which is thought to obstruct and inhibit the formation of atherosclerotic plaque in the arteries

If you have high cholesterol or a family tendency towards atherosclerosis it is best to avoid processed and prepared foods, fried food, food containing animal fats or animal products, high-fat dairy products and food containing either saturated fat or trans fats. Research has revealed the key to lowering LDL cholesterol is a healthy, balanced diet that incorporates plenty of soluble fiber and at least five portions of fruit or vegetables a day. This combined with regular cardiovascular exercise should help keep the heart healthy and provide numerous other health benefits as well.

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South Beach Diet - Solid and Effective

As a practicing cardiologist Dr Arthur Agatson was getting more and more frustrated when his patients failed to lose weight. They were faithfully following the standard, low-fat American Heart Association diet on his advice, with no results. He noticed that, not only didn't they lose weight, but their blood chemistry did not improve. The results he was looking for was an increase in HDL (good cholesterol) and a decrease in LDL (bad cholesterol). Eventually, he developed a new diet specifically for his patients, which later became the basis for his best seller book, The South Beach Diet, which was first published in April 2003. This very successful diet was on the New York Times best seller list for more than 96 consecutive weeks, and in excess of 8.5 million copies have been printed. The book was listed as #1 on the New York Times Bestseller list for 38 weeks.

Like many other so-called "low carb" diets, the South Beach Diet assumes that many of us are addicted to carbohydrate-rich foods. The weight loss program's approach is very similar to that of the the Atkins Diet; so much so, that many people believe it is just a revised version of the Atkins Diet. The first phases for both diets are designed to get rid of the body's addition to carbohydrates. Where the Atkins Diet has four phases, South Beach only has three, with a single phase replacing the second and third phases of Atkins. The last phases of both diets, again, are very similar. Since a greater variety of foods are introduced earlier on in the South Beach nutritional plan, dieters tend to lose weight at a slightly slower pace than those on Atkins, but fans find the South Beach program easier to stick to.

This diet focuses heavily on balancing the blood sugar levels; and as such, the Glycemic Index plays a very important role in this diet. The Glycemic Index is a ranking system for carbohydrates based on their effect on blood sugar. Carbohydrates are selected using the Glycemic Index tables; the lower the ranking the better. This also leads us to one of the South Beach Diet's major differences from the Atkins diet. South Beach followers are typically allowed most carbohydrates (preferably only those high in fiber, like multi-grain bread and wild rice), while these same products are regarded as too high in carbohydrates for most Atkins followers, even on the maintenance phase.

Another area where the approaches of Atkins and Agatston differ quite drastically is on the healthy intake of fats. Atkins followers are encouraged to ingest saturated and monounsaturated fats in the first phase, and then gradually reduce the saturated fat content of meals during later phases as more carbohydrates are introduced. Dr. Agatston advocates mostly monounsaturated fats, like those found in olive oil, nuts and oily fish like salmon, throughout his diet. You will not find butter, bacon or anything fried in the South Beach meal plans, whereas they are positively encouraged during the first Atkins phases.

One of the benefits of Agatston's diet has over many of its competitors is the alliance with Kraft Foods. Together they launched a whole range of convenience products, which covers breakfast, lunch, dinner, dessert and even snacks. Examples of the convenience food on offer include breakfast cereal, meal replacement bars, frozen pizzas and frozen entrees. Dr Agatston once stated "My goal is to help change the way America eats, and these great-tasting, nutrient-rich products from Kraft are convenient, making it easier for people to follow The South Beach Diet - whether for a healthy lifestyle or weight loss."

As with many of the other popular diet books on the market, it is very difficult to find specific scientific proof supporting this weight loss program. Some aspects of the diet may have been scientifically studied and reviewed, for example the benefits of monounsaturated fats, or the benefits of regulating your blood sugar. In general though, it is safe to say that the South Beach Diet is based on sound principles, and can offer you a well-balanced and sustainable way of life.

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Good HDL Levels But Low HDL Levels - Four Steps to Solving This Imbalance

What does the number one million mean to you? Does it conjure up images of a lottery win and a place the beach? Or maybe a guy surrounded by a bevy of beautiful girls talking about how he made a million? While the number one million could mean a lot of different things what it means for us is the number of Americans that had a heart attack last year. Out of that one million half of them died. So the real shocker here is not the huge number that had a heart attack but the fact that if one does occur a person is only 50/50 to survive.

For years it was thought that to avoid a coronary event all a person needed to do was chop that bad cholesterol down to size. Now we know that while keeping bad cholesterol (LDL) down is important, perhaps the most important part of the cholesterol equation is keeping HDL or good cholesterol levels high. So let's say for discussions sake that you have good LDL levels but low HDL levels. How in the world can we bring our good cholesterol (HDL) up to a point where it is working for us rather than against us.

The numbers vary slightly as to what is an acceptable range but for our purposes we will go with the National Cholesterol Education Program which is 60 mg/dl. Any number under 40 mg/dl is universally considered low and a major risk factor for developing heart disease.

So are we going to solve our dilemma of good HDL levels but low HDL levels? The answer is surprisingly straightforward; exercise, diet, weight loss (if we are overweight), and avoiding tobacco smoke.

*Exercise: A recent study involving young and middle aged women showed that the more calories a woman burned through moderate exercise, the lower her LDL levels and the higher her HDL levels. So with exercise the more the merrier.

*Diet: There are a handful of foods which could raise your HDL levels. Our fearsome foursome are dark skinned grapes (high in resveratrol), cranberries, apples, and possibly blueberries.

*Weight loss: Shedding a few pounds will help you to lower triglycerides and raise HDL levels.

*Tobacco smoke: Smoking or even second hand smoke are so powerful they will counteract all the good stuff you are doing to raise your HDL. A recent study in Korea involving over 10 thousand men backed these findings.

What else? Many people with good HDL levels but low HDL levels are finding that by adding a lowered-cholesterol.com natural cholesterol supplement to their regime they have been able to balance out their HDL and LDL readings. These products are affordable, available without a prescription, and are considered to be very safe.

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High Protein Low Carb Diet - Research Shows High Protein Low Carb Diet Aids Substantial Weight Loss

Against the common notion high protein low carb diet is safe and effective. It has been investigated upon by the researchers and it is found out that under proper medical supervisions this diet is extremely helpful in aiding substantial weight loss. So just remove any kind of fear you had otherwise in your mind regarding this diet. I just need a bit more of your time to help you to achieve your ideal weight. Read this out and follow it to achieve the best results.

Tips To Follow

1. Eat high protein food like meat, eggs and avoid carbs like bread.

In this diet you need to avoid carbohydrates such as bread, pasta, potato and anything which consists of refined sugars. Consume a lot of protein rich food such as meat, fish, eggs, cheese and other poultry items.

2. Combine it with regular exercises

Since you are low on carbs carbohydrates are burnt off easily and the proteins are used inside your cells in muscles, etc and only little of it is used as a source of energy. So what our body does is to burn off the fat that was stacked in our arms and around our belly. Automatically you lose weight while you combine this diet with regular exercises.

3. Eat healthy protein

When you are on this diet it is necessary to keep in mind that you eat healthy protein. Do not stuff yourself with all the protein based food. This might otherwise increase your cravings for carbohydrates and snacks. I would suggest you to follow this diet under proper medical supervision. Your dietician would certainly help you in this.

This diet initializes your weight loss and provides you with a jump start. And no unlike what others say, you will not regain the lost weight after you discontinue it, if you eat cautiously and stick to the plan. It was scientifically studied that this diet does not increase your cholesterol or make you prone to heart diseases as the common perception. Check it out with your dietician for more information. High protein low carb diet has certainly proved to be a boon for many who had dreamt of losing weight thick and fast!

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Discover a Diet For Lowering Cholesterol That Actually Works

The combination of a cholesterol lowering diet and exercise is the most effective way to bring cholesterol readings to within a healthy range. It is actually the diet for lowering cholesterol that produces the greatest effect.

For some reason, most individuals believe that it is difficult to lower their cholesterol naturally. I don't understand this because there are a few, simple steps that one needs to take to improve cholesterol levels. It may be that the manufacturers of cholesterol lowering medication have led the public to believe that taking medication is easier than changing their diet.

This certainly is in their own best interest, but it is not in yours. The side effects of many of the medications out there can be severe as they are hard on the liver. So let me give you a few pointers on how to develop an effective cholesterol-lowering diet and exercise program.

There are actually two important aspects to a diet for lowering cholesterol that you should be aware of. The first is increasing the amount of fiber that you consume. One of the major causes of the epidemic we have today of high cholesterol is the low fiber diet that so many people have.

A diet that is rich in soluble fiber quickly works to lower cholesterol levels on two fronts. First of all, the LDL cholesterol adheres to fiber in the intestines causing it to be eliminated. This actually forces the liver to increase its salt production which is accomplished by absorbing more cholesterol.

So, you see that the liver absorbs more cholesterol and at the same time cholesterol is being eliminated from the body bringing total cholesterol levels down. This is simply accomplished by increasing the amount of high fiber foods we consume.

Secondly, a Lowering-Cholesterol-Resources.com/diet-for-lowering-cholesterol.html diet for lowering cholesterol must include a reduction in saturated fat consumption. For many of us this is more difficult but it can be accomplished by eliminating a large percentage of the beef that we eat. I personally found that to avoid the typical fast food places was one of best things I could do.

By substituting chicken and turkey for many of the meals that had previously been centered around beef, and increasing my soluble fiber consumption with fruits and vegetables, I was able to improve my cholesterol readings within a few weeks.

This type of a cholesterol-lowering diet and exercise such as increased walking and working in the yard proved to be all that I needed. Because human nature is what it is, is easy to fall back into old habits. For this reason I have also found it beneficial to take nutritional supplements that work to lower cholesterol levels. Visit my website to learn more about natural ways to lower cholesterol levels. For most, this approach will make taking cholesterol-lowering medication unnecessary.

Van Crawford has been researching health related issues for more than ten years. He shares his research into natural ways to lower cholesterol levels on his website, Lowering-Cholesterol-Resources.com/foods-that-lower-cholesterol.html Lowering-Cholesterol-Resources.com To learn more about effective foods to lower your cholesterol and to learn how Van was able to lower his cholesterol without the use of medication, visit his website now.

6 Misconceptions and Cholesterol Myths

Due to bad press and publicity, cholesterol takes on a very bad reputation and majority of us have these misconceptions. It is very crucial to learn the facts about cholesterol, how it affects health and how an individual can manage his/her cholesterol level effectively. To start with, here are some of the common myths about cholesterol.

1. DIET & PHYSICAL ACTIVITY SOLELY DETERMINE ONE'S CHOLESTEROL LEVEL

Although it is true that diet and physical activity play an integral part in an individual's blood cholesterol level, it doesn't solely determine it. Cholesterol level is interplay of several different factors such as age, gender, lifestyle, diet, weight, family history, etc. Our bodies produce cholesterol naturally which is used up as energy.

2. USE MARGARINE INSTEAD OF BUTTER TO LOWER YOUR CHOLESTEROL

This is very untrue! Both butter and margarine are high in fat, so whatever your choice is - use them in moderation. From a dietary standpoint, the chief factor affecting blood cholesterol is the saturated and Trans fat contents of foods. To help lower your LDL levels, consume food that have less saturated and Trans fat. It is best to choose butter or margarine that has "0 g Trans fat" as printed on its nutrition label.

3. THIN PEOPLE DON'T HAVE TO FRET ABOUT HIGH CHOLESTEROL

Any body type, fat or even thin can have high cholesterol. Although it is true that overweight people are more prone to hypercholesterolemia or high blood cholesterol levels, it doesn't mean thin people can't have it. Most often than not, individuals who don't gain weight easily are less concerned on how much Trans and saturated fats they consume. No matter how thin you are, it is still important to have your cholesterol level checked. High cholesterol is not exclusive for the overweight and the obese!

4. HIGH CHOLESTEROL IS A MAN'S PROBLEM

Women before their menopause age are generally protected from having high LDL (bad) cholesterol because women's estrogen tends to increase HDL (good) cholesterol level. But bear in mind that as an individual ages, so does his or her cholesterol level. Women are not an exception.

5. NO NEED TO HAVE YOUR CHOLESTEROL LEVEL CHECKED WHEN YOU'RE YOUNG

It is strongly advised that everyone, male or female start getting blood cholesterol test at age 20. But it is also not a bad idea to start having it at earlier age especially when you are genetically predisposed to hypercholesterolemia or heart diseases. Just as the saying goes, an ounce of prevention is better than a pound of cure. So the earlier you check your cholesterol level, the better!

6. NUTRITION LABEL SAYS: "No Cholesterol" = "Heart-Healthy" Choice

Although nutrition labels on food are very useful in choosing heart-healthy foods, they can also be tricky. You need to know what to look for. Many of the "low-cholesterol" or even the "no cholesterol" foods have high levels of trans/saturated fats which mainly contributes to high blood cholesterol. You should check the saturated and/or trans fat, cholesterol, and total calories content of food before you can say it is really heart-healthy. Don't leap before you think - carefully read labels and know what you're eating!

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The Many Types of Diets

There are many types of diets, each with their own specific goal. Most take discipline and extra time to get the full benefit of the diet.

Following is a list of some of these diets:

1. Low-calorie diets

2. Diabetic diets

3. Low-fat diets

4. Low-cholesterol diets

5. Low-sodium diets

6. Bland diets

7. High-fiber diets

The majority of recipes do not consider diet restrictions. They are created for the person who isn't concerned about special diets, only that the meal tastes good. Modifications have to be made to the recipe in order to use with diet restrictions.

Low-calorie diets are usually used for weight loss. You can generally eat most foods, but the quantity must be controlled in order to maintain the number of calories you wish to maintain. The idea is to consume fewer calories than your body will burn off. It is just a matter of planning each meal during the day and consume only the number of calories that is your goal.

Diabetic diets are designed to keep the level of blood sugar normal. If a person has an inadequate amount of insulin, which is the sugar-lowering hormone, a diabetic diet would be advised. This type of diet restricts carbohydrates, as well as saturated fats. Guidelines are provided by a doctor or dietitian for the quantities of each food group that a person needs to control this disorder. Foods of similar types and nutritional value are organized into food groups. The major food groups are milk, vegetable, fruit, bread, meat and fat.

Low-fat diets monitor the amount of fat content in all foods, both saturated and unsaturated. Depending on the reason for the diet, one may have only minor restrictions for the amount of fat intake, or they may have to avoid any fat completely.

Low-cholesterol diets are used when the cholesterol levels in the blood are higher than should be for good health. High cholesterol has adverse effects on the heart and arteries. Some foods to limit would be whole milk, whole eggs, cream, shellfish, and liver.

There are substitutes for some foods to help cooking for people on low-calorie, diabetic, low-fat, and low-cholesterol diets. Following are some of these substitutes.

1. Skim milk for whole milk

2. Skim milk for cream

3. Part-skim mozzarella cheese for cheddar cheese

4. Cornstarch for flour in thickening

5. Polyunsaturated oil for butter

6. Vegetable cooking spray for margarine

7. Skinless chicken for chicken with skin

8. Leave nuts out of the recipe.

Low-sodium diets are for someone who is retaining more water than is healthy. The body cannot handle the amount of sodium consumed. This diet is sometimes prescribed for people with high blood pressure, heart problems, and certain liver conditions. Some foods to avoid are salted cracker, frozen peas, salted, smoked meats, all cheeses, and the most obvious, salt.

Bland diets are used to prevent or relieve irritations of the stomach, such as ulcers.Highly seasoned foods are generally avoided. Foods to avoid are caffeine, alcohol, and spices, such as cayenne, chile powder, etc.

High-fiber diets act as a natural laxative. Foods included in fiber diets are bran, some raw vegetables, and whole-grain cereals.

The main goal of any diet is to still have the food taste good, regardless of the restrictions. It may take several modifications of a recipe to find this balance.

Bob Boeck is a Premier Member of the United States Personal Chef Association. He has passed the ServSafe Exam and is ServSafe Certified. Visit [cooking-info.net] for more articles on cooking and some recipes.

Lowering Cholesterol Recipes - A Surprisingly Powerful Approach to Reducing High Cholesterol

Is a well known fact that the typical American diet contains way too many foods that are high in saturated fat. This is actually one of the major causes of the high cholesterol epidemic that we have in our society today. However, instead of turning to cholesterol medication, a much more balanced approach (and one that will provide many long-term benefits) is to make it a habit of preparing low cholesterol recipes.

As I have dealt with my own high cholesterol, I found it easiest to follow a diet plan which happened to include many cholesterol lowering recipes that were extremely enjoyable. I chose to follow the South Beach diet with great success.

You might question the wisdom of following the South Beach diet since it is not typically considered a cholesterol lowering diet. However, it has been my experience that most any diet will work for lowering high cholesterol is long as it contains many lowering cholesterol recipes that emphasize a reduction in saturated fat consumption and uses many of the powerful happinesslifetime.com cholesterol lowering foods that are available.

In preparing your own recipes for lowering cholesterol, avoid frying your foods. If you enjoy sauteed vegetables and chicken, as I do, then try to use olive oil whenever possible.

Seek to include as many vegetables and nuts as possible in your recipes and use only a small amount of meat. A vegetable stir-fry with a small amount of chicken mixed in is a delicious way to begin lowering high cholesterol readings.

Taking this type of natural approach to reducing cholesterol levels is sensible and balanced. I encourage you to visit my website where I discuss lowering-cholesterol-resources.com/heart-healthy-recipes.html lowering cholesterol recipes and other proven techniques for reducing high cholesterol.

Van Crawford has been studying health and nutrition for over 10 years as he has researched ways to lower his own cholesterol levels. Visit his website now for more information on powerful ways to improve your health and lower your cholesterol: lowering-cholesterol-resources.com/foods-to-avoid-high-cholesterol.html Lowering Cholesterol Resources.com

A Healthy Diet For Getting Rid of a Stomach Fat

The bothersome stomach fat has become more a dilemma for most of us. As we spend the night partying with sugary sweet desserts, sizzling steaks and cans of beer, we also spend hours in front of the mirror trying on clothes which have become tight around the waist and trying on tight-fitting jeans and dresses which cannot fit us. Or, most of us probably experience the dismay of choosing sexy lingerie, or supermodel dresses in boutique racks and then going to the fitting room and struggling hard to try it on because it does not fit? The quest is on for diets to reduce stomach fat-without making us go hungry and weak most of the time.

Because a person's diet and stomach fat are somewhat related, there are many fad diets on the market nowadays-all screaming of a money back guarantee to loose stomach fat fast. The search is on for a truly effective diet to lose fat around stomach.

In choosing the right type of diet for you, you must remember that there are three important elements to consider to loose stomach fat fast. First is to avoid bloating, second is to retain the right amounts of muscle and third is to utilize the right amounts of calories for fat to be burned.

Bloating is a sense of abdominal fullness in the stomach which is due to the type of foods that we eat. It may be due to gluten intake which can cause abdominal cramps and stomach upset in a person with celiac disease. In lactose intolerant persons, it may be due to the intake of milk and milk products, which cause food hypersensitivity. Bloating may also be due to preservatives found in processed food.

In order for us to minimize bloating, intake of dairy and wheat products should be avoided and processed foods intake should be reduced. Instead, if you want a flatter stomach, you need to concentrate on more natural foods such as lean meat, fruits and vegetables.

The next most important factor to be considered is muscle retention. In emphasizing this point, let us bear in mind that we must not starve the body so as to lower its calorie intake and lose stomach fat in the process. The body needs calories to utilize proteins to build muscle and to burn fat! This is when healthy fats or good cholesterol come in. These fats are both high in calories and also increase metabolism to utilize protein and burn fat during exercise.

The next factor is calorie deficit. Excess calories in the diet leads to the storage of carbohydrates as fat, especially concentrated around the belly. Eating more lean protein instead of more carbohydrates and eating more vegetables which contain more fiber help control hunger associated during the low-calorie states of the body. Vegetables also contain nutrients which help boost the immune system since dieting can lower one's resistance to infection.

All these diet factors will continue to be effective when they are couples with exercise. Daily exercise burns fat which has already been stored in the body. The low-calorie diet will then fill the body with proteins, good fats and nutrients, thus shaping your body the way you want it to be.

Yes, you have the power over your belly. There is still hope for you to get that perfect figure. With the right diet and adequate exercise, you are sure to lose those unwanted pounds and keep it off!

Gabs Laguna MD

For more info, log on to: [thewomandoctor.blogspot.com]

Experience the Power of Lower Cholesterol Foods - Supporting Healthy Cholesterol Levels Naturally

Lower cholesterol foods are found throughout nature. If you have high cholesterol and have decided to use a natural approach to cholesterol reduction, then using a list of low cholesterol foods will be one of the most effective things that you can do.

Compared to the alternative, statin drugs, increasing the amounts of cholesterol-lowering foods in your diet makes much more sense. The side effects of drugs include potential muscle, kidney and liver damage.

On the other hand, the side effects of those foods that are most effective at reducing cholesterol are more energy, a sharper mind and receiving more enjoyment out of life.

As you look for the best foods to reduce high cholesterol, you will want to keep your eyes open for those foods that have the highest amounts of soluble fiber and plant sterols. You are probably aware of some of the high fiber foods such as vegetables and fruit.

However, did you know that beans are also very high in fiber? Not only fiber, but they also include high amounts of plant sterols. Most individuals are not nearly as familiar with sterols as they are with fiber but they are just as important for reducing cholesterol levels.

Plant sterols are natural substances that are found in all plants. The molecular makeup of plant sterols is similar to that of cholesterol. Because of this fact, it is believed that sterols compete with cholesterol for absorption into the bloodstream, reducing the amount of cholesterol in the blood.

As I mentioned earlier, beans contain extremely high amounts of both fiber and plant sterols. When considering foods to avoid high cholesterol, this is the place to begin. However, if you're really serious about reducing your cholesterol levels, you will also need to substantially reduce the amounts of foods in your diet that contained high quantities of saturated fat.

This combination of lower cholesterol foods with a reduction of high-fat foods can quickly bring down cholesterol readings. I encourage you to visit my website where I include lowering-cholesterol-resources.com/foods-good-for-lowering-cholesterol.html food charts showing a list of low cholesterol foods with a sampling of their sterol and fiber content. You will also find many tips and ideas that will help bring down high cholesterol levels.

Van Crawford has been researching health related issues for more than 10 years and shares his research into natural ways to lower cholesterol levels on his website. To learn more about effective ways to lower your cholesterol and to learn how Van was able to lower his cholesterol without the use of medication, visit his website now: lowering-cholesterol-resources.com/sample-diets-for-lowering-cholesterol.html Lowering-Cholesterol-Resources.com

Learn All About Lowering Cholesterol in a Safe and Healthy Way

First of all, you must know that not all cholesterol is bad. The manufactures of sex hormones and bile acids, and many other functions in the body are served by a certain type of cholesterol. Many body processes would not function properly without cholesterol. Lipoproteins help transport the transport of cholesterol in the blood. Often referred to as the "bad" cholesterol, LDL is cholesterol bound to low-density lipoprotein, while HDL (or the "good" cholesterol) is bound to high-density lipoprotein. HDL cholesterol generally protects against heart disease while the LDL cholesterol actually increases the risk of high blood pressure, heart diseases and even strokes.

Good cholesterol (or HDL) is transported to the liver for metabolism excretion, while LDL is transported to the tissues. Whether cholesterol is being broken down and excreted or is deposited into tissues depends on the HDL-to-LDL ratio. By simultaneously lowering the LDL cholesterol level and raising the HDL cholesterol levels, you can reduce dramatically, the risk for heart disease or stroke. The risk for a heart attack drops about 3 to 4 percent with only one percent increase in the HDL cholesterol levels.

Dietary cholesterol

Atherosclerosis is a very common development with the intake of dietary cholesterol; this is proven with substantial evidence. Most of the cholesterol in the body is manufactured in the liver, although the dietary cholesterol intake is a very important contributor to atherosclerosis. So, to lower blood cholesterol levels is not always sufficient to simply reduce dietary cholesterol.

Drugs

Many physicians are utilizing drugs as the primary treatment, ignoring the need to recommend dietary information - all of this is in the attempt to fast and heavily reduce blood cholesterol levels.

In terms of both cost and effectiveness, using drugs before diet is clearly not the best approach. It has been clearly stated by the Report of the National Cholesterol Education Program Expert Panel on Detection, Evaluation, and Treatment of High Cholesterol in Adults that dietary therapy is the primary cholesterol-lowering treatment. Commonly used to lower blood cholesterol levels are the drugs simvastatin (Zocor), lovastatin (Mevacor), prevastin (Pravachol).

Liver damage is one of the first, and the main side effect of these drugs. In order to determine if the drugs are harming the liver, it is necessary to have periodic blood tests to determine if the drug is harming the liver. That is just to show the seriousness of possible adverse effects on the liver. Headache, flatus, skin rash, nausea, abdominal pain, diarrhea, muscle breakdown and muscle pain are just some of the many side effects given by the intake of cholesterol lowering drugs.

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What is a Healthy Heart Diet?

People sometimes wonder if there is such thing as a healthy diet, especially when it comes to the term of healthy heart diet.

The misunderstanding mostly comes out of the common thought that a diet is starvation of a kind. On the other hand, a diet is nothing more but carefully designed way of healthy nutrition. Nutrition, with low cholesterol, saturated fats and excess sodium is healthy for the entire organism.

People decide to change nutrition habits, lose weight or simply take more care about the entire health status of the organism. At that point, numerous "healthy" diets and workout programs arise as options. Unfortunately, many of them are all, but healthy, especially for our heart.

In healthy heart diet, there are many clever and understandable facts.

Eating chocolate has finally proved healthy. Of course, the quantities matter. We cannot just eat 200 grams of chocolate and stay healthy. Chocolate is high in antioxidants as all the dark leaved plants are. But, certainly, not every chocolate is "healthy" chocolate. Consumption of dark chocolate, with 60% of cocoa and higher, is considered healthy.

Fish is known for a long time now to be a source of omega 3, one of the essential cures to everyone's heart. The higher omega 3 level is, the more cholesterol will go down. Herring, sardines, salmon and many other fish are rich in omega. Consumption of fresh (uncooked) fish is the best way to consume omega 3, but even the canned fish had proven to be healthier than a hamburger.

Healthy heart diet may also include more consumption of fiber rich food. Apart from fiber, olive and canola oil will do miracles for your heart. No one is going to tell you to stop eating red meat. But, of course, fish and white meat should prevail. Your daily input of vitamin C rich food will only provide better production of collagen, which is essential to keep your arteries elastic.

Aerobics are great way to keep your heart pacing properly, where walking is most advisable. Try and use stairs wherever you need to use the elevator. Remember, stay away from the whites: flour, sugar, fat and salt. It is the prescription of our elderly. Live healthy and keep your body fit with balanced nutrition and proper and easy exercises.

Stay away from stress. You may live the healthiest of lives, but if you are subject to stress and take it too hard on you, your heart will constantly be exposed to enormous threat.

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Lowering LDL Cholesterol - 3 Simple Effective Healthy-Diet-Strategies to Fight High Cholesterol

High blood cholesterol levels are a very common problem in our time. It might not sound very threatening, but high cholesterol can lead to very serious illnesses. Harmful cholesterol slowly but steadily closes up the arteries, blocking the blood flow and thus increasing your risk of suffering a heart attack or stroke. You would like to decrease that risk by lowering your cholesterol? Then you should follow the three simple strategies below!

Eat less high cholesterol foods.
Eat less foods high in saturated fat.
Increase your intake of foods high in fiber and other happinesslifetime.com cholesterol lowering foods.

Strategy #1: Eating less high cholesterol foods

Cholesterol is mainly found in animal products, like:

eggs
meat (especially beef)
poultry
fish
higher fat dairy products (e.g. milk, cheese, cream)

Prepared foods are also often high in cholesterol, for example:

processed foods
pastry
cookies and muffins

You should therefore limit your intake of these foods. Experts recommend a daily limit of 300 mg cholesterol per day.

Strategy #2: Eating less foods high in saturated fat

Just as cholesterol, saturated fat is mainly found in animal products as the ones listed above. Our modern diet contains way too much saturated fat, and our body produces harmful cholesterol from these fats. So, simply eating cholesterol free foods is not necessarily the solution. Foods low in cholesterol can still raise your blood cholesterol level if they are high in saturated fat. Food that contains cholesterol but also polyunsaturated or unsaturated fats, on the other hand, won't be so bad, as these fats decrease the production of harmful cholesterol and enhance the production of protective cholesterol which cleans the arteries from plaque.

Note that "fat reduced" products still contain up to three quarter the amount of fat of their full fat version. "Low fat" and "low cholesterol" foods contain smaller amounts of these nutrients, but they do contain them. Even fat or cholesterol "free" products contain very small amounts and are not really "free".

Strategy #3: Increasing your intake of foods high in fiber and other happinesslifetime.com cholesterol lowering foods

Fiber draws cholesterol out of your body, like a sponge. Food groups low in cholesterol or even cholesterol-free are:

fruits
vegetables (especially green leafy ones)
legumes
whole grain products

Specific foods that greatly help to lower cholesterol are:

green salad
avocado
quaker oats
barley
extra virgin olive oil

The best advice to give you if you want to lower cholesterol is to not only reduce your cholesterol intake but also the amount of saturated fat you eat. As we produce four times more cholesterol from saturated fats than the amount of dietary cholesterol we consume, these are our worst enemy in the fight against high cholesterol. Additionally, you should eat more high fiber foods. If your cholesterol still remains high, don't hesitate to consult your GP. Maybe a cholesterol lowering supplement can help you.

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Great Benefits Of Adopting A Vegetarian Diet

A vegetarian diet offers a number of health advantages when compared to the typical diet that is eaten by the majority of people in the rich industrial countries. The healthy character of a vegetarian diet derives from the fact that it is rich in fruit and vegetables, contains large amounts of fibre and is low in animal fat.

In recent years the problems of heart disease, obesity, diabetes, the degenerative diseases of old age and cancers have been on the increase. Provided it is well planned, a vegetarian diet addresses all the modern health problems.

It is possible to become obese on a vegetarian diet, but an overweight vegetarian is a rarity. A vegetarian diet is likely to include many slow release carbohydrates, such as brown rice, wholemeal bread and root vegetables, that raise the body's blood sugar level slowly. This has major implications for both obesity and type 2 diabetes.

Much of the fat in a vegetarian diet is derived from nuts and seeds which contain essential fatty acids known as omega 3, 6 and 9. These essential fatty acids do not raise cholesterol levels and so benefit the heart. They play a vital role in the brain and help to maintain the suppleness of joints, as well as ensuring good skin and hair.

Soya products make up an important component of a vegetarian diet. Studies show that soya actively reduced the body's cholesterol levels and so contributes to heart health.

One of the key health advantages of a vegetarian diet is its high fibre content. Fruit, vegetables and whole grains all contain fibre. Fibre is essential to maintain the health of the colon and bowels. Studies have shown that a high fibre diet is linked to a low incidence of pre-cancerous growths in the colon.

The fruit and vegetables that a vegetarian consumes contain important anti-oxidants which combat the free radicals that can cause cancer.

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High Cholesterol - What Are the Risk Factors For Me?

Even if you have high cholesterol levels you will generally continue to feel quite well. You may be quite unaware that you are at risk from heart disease as generally there are no warning signs of the lurking dangers.

What is cholesterol?

Cholesterol is a fatty substance in your blood produced naturally by your body and is essential to the adequate functioning of all the cells in your body. While most of the cholesterol in your blood is produced by your liver, additional cholesterol also comes from some foods you eat, particularly those with high levels of saturated fats. The fats produced by your liver travel through your blood as particles. These particles are known as low-density lipoprotein [LDL] and high-density lipoprotein [HDL.

Of these two types of blood-borne particles, LDL is regarded as the bad cholesterol because it is likely to clog your blood vessels. HDL on the other hand, can help unclog arteries, minimizing your chances of heart disease, and hence is regarded a good cholesterol.

What does a high cholesterol level do?

The major cause of heart disease is a build up of fatty substances in the inner linings of the main arteries of your heart as a result of high levels of LDL cholesterol. This build up causes clogging of the arteries, preventing an adequate blood supply to carry oxygen to organs and tissues throughout your body.

What can I do about my cholesterol levels?

It is important to seek medical advice in order to have your LDL and HDL levels accurately assessed. Then, depending on what other risk factors you may have, you can make appropriate lifestyle changes to lower your cholesterol level.

The major factors in the development of high cholesterol levels are:

genetic factors you may have inherited;
a diet rich in saturated fats;
not getting enough daily exercise.

You can do little about the first of these yourself as you cannot change this! You can however, make significant changes in your lifestyle with beneficial effects on the other two of these major factors.

Reducing the amount of saturated fat in your diet will not only bring about lowering of your LDL levels but also help you maintain a healthy weight level appropriate for your body type and your age.

Ensuring you have an adequate level of daily physical activity will have a beneficial effect not only on your cholesterol level by helping you maintain your healthy weight but will also assist you to keep your blood pressure at a normal level.

If your doctor is believes that, despite your lifestyle changes, you have some adverse genetic factors, he can prescribe medication which, together with suitable diet and adequate exercise, can make significant changes to your cholesterol levels.

Summary: Keeping your cholesterol in control:

eat a healthy diet;
try to keep your weight at an appropriate level;
take part in some physical activity most days;
keep your blood pressure at a normal level:
take medication if prescribed by your doctor;
in addition, if you are a smoker STOP NOW.

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For information about establishing and maintaining a health lifestyle see:
thebetterhealthguide.com The Better Health Guide

Control Cholesterol With Natural Foods And Supplements And Produce Real Results For Excellent Levels

Managing cholesterol levels can be very frustrating, and constantly taking prescription cholesterol medications is risky, because of the dangerous and potentially fatal side effects. But thankfully you can control cholesterol with natural foods and supplements and get really great results.

There are two types of cholesterol you need to manage - LDL, which is known as the bad cholesterol, and HDL, which is known as the good cholesterol. Having high levels of LDL cholesterol will lead to heart disease and cardiovascular disease. But, the thing to remember is, so will having low levels of HDL.

If you can learn to control cholesterol with natural foods and supplements, you will ultimately achieve the perfect balance in both cholesterol levels, for outstanding health and maximum heart health protection.

The reason HDL is so important, is because it performs a protective function. It removes excess LDL cholesterol from the walls of the arteries, preventing the build up of plaque. Now if that plaque was left there, to continually build up, you would eventually have a heart attack or stroke. So working on keeping high levels of HDL is every bit as important as lowering LDL.

And this is why learning to control cholesterol with natural foods and supplements, gives you the edge every time over taking prescription medications. The reason being, prescription medications mainly target LDL cholesterol, and have little to no impact on HDL or triglycerides. Not to mention, going the natural route, is free from side effects.

So what natural foods and supplements should you consider? Well, for starters, foods high in soluble fiber should be added to your diet. Soluble fiber reduces LDL cholesterol by limiting the absorption of cholesterol in the intestines. Foods high in soluble fiber are oats, barley, rye, peas, beans, apples, prunes, berries, carrots, broccoli, yams etc.

As well as including those foods, you need to look at limiting foods high in saturated fats and trans fats, as these foods are the biggest cause of high LDL cholesterol. So fried foods, fast foods, processed foods, animal and dairy products, etc., should all be limited and eaten in moderation.

When you control cholesterol with natural foods and supplements, you need to make sure you include plant sterols and stanols (such as beta-sitosterol and sitostanol). These have an amazing success rate at lowering LDL cholesterol, and are naturally occurring substances found in certain plants.

Stanols can also be found in orange juice, dressings and margarines.

Increasing your intake of fruits, vegetables, whole grains, nuts, seeds, etc., will not only lower LDL cholesterol, but will increase HDL also.

Part of your regime to control cholesterol with natural foods and supplements, should be a good quality, natural, cholesterol supplement, with proven ingredients. Policosanol and lecithin oil should be included in the list of ingredients in any supplement you choose, because they have had a huge success rate at lowering LDL cholesterol and triglycerides, and raising HDL cholesterol.

Learning to control cholesterol with natural foods and supplements becomes second nature over time, as you automatically become more aware of the foods that are good for you, and limit, but still enjoy those foods that are not so good. This, combined with the right supplement, produces real results, that give you fantastic heart health protection and protection against other potentially dangerous diseases also.

If you feel ready to take that step forward, and naturally balance your cholesterol levels, then visit my website today, where I share what I personally used to successfully achieve great cholesterol levels.

Mary Ruddy is a strong advocate of natural and safe health care and enjoys nothing more than helping others make a positive impact on their lives. To find out more about how you too can improve your health naturally visit her website today at curing-cholesterol.com curing-cholesterol.com/

Visit her site curing-cholesterol.com curing-cholesterol.com/ to learn the natural and safe way for lowering cholesterol.

Learn How To Lower Your Cholesterol Levels

Ok, so you want to know how to lower your cholesterol levels. But first of all, what do you know about cholesterol? Well, cholesterol is found in all tissues and is a waxy fat like substance. Animals also have it as well. Plant foods do not contain any cholesterol. Most of the cholesterol is found in meats and dairy products.

You will probably be surprised to find out that you do need a certain amount of cholesterol, mostly because you have probably heard so many bad things about cholesterol. A simple explanation - cholesterol is essential for certain hormones, nerves and cell membranes. It also helps digest your food by helping the liver to make bile acids. The bad news is that if the cholesterol levels are too high, it builds up in your arteries and it can cause a plaque to form developing a disease called arthrosclerosis. This could eventually cause a stroke or a heart attack.

There are two known types of cholesterol you should be aware about - the good cholesterol or the HDL and the bad cholesterol or the LDL.. It appears that high levels of HDL protect against heart attacks, while a lower level indicates the exact opposite - a greater risk of heart attack. Smoking, not getting enough exercise, being overweight is just some causes for low HDL. The LDL cholesterol can build up in the walls of the arteries that feed the heart and brain. These build-ups as we were talking about above can increase the risk of heart attacks. The borderline risk is somewhere at 130-160/dL.

Most probably are interested in how to lower their cholesterol level - well, most people can lower their cholesterol levels by simply keeping a low-in-fats diet. Exercise, not smoking and losing weight are also factors that will improve those levels. Fatty foods are a real no-no in this case, so whenever you go shopping for food, be very careful and read the labels. Most grocery stores have the meats labeled with exactly how much fat is in the meat. Also, do some changes in your diet - like avoid eating more than two eggs per day - and if you really enjoy eating eggs, try saving them for Sunday breakfast. Buy two percent milk and try using vegetable margarine instead of butter.

Remember that fresh fruits and vegetables are very important to this diet. Have a salad with a low fat salad dressing everyday. There are many very tasty varieties out there. Throw away the frying pan and start broiling your meats instead of frying. Use olive oil or Canola if you must use cooking oil.

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Don't Be Fooled by Cholesterol!

Most researchers will tell you that cholesterol plays an important part in heart disease. While that is true it is also interesting to note however, that 80% of the people who have heart disease have the same total cholesterol levels as those who don't have the disease. It turns out that the average LDL cholesterol of all the people who have a heart attacks is 150. These are the statistic that come from the Framingham study, which is one of the most extensive study regarding cardiovascular disease ever done. This study has tracked thousands of men and women over a period of years beginning in 1948. So we have to ask, if cholesterol is the major player in heart disease why do so many people with so-called normal cholesterol levels still getting heart disease.

Well as it turns out cholesterol is only a part of the story. When your physician speaks about Cholesterol he is really talking about a lot more than just cholesterol. Cholesterol is a lipid or fat that is always bound up with protein. Cholesterol is an amalgam of both fat and protein with varying amounts of triglycerides thrown into the mix. As you have already heard before there is good cholesterol and there is so-called bad cholesterol. It is the so-called bad cholesterol, low density lipoproteins that are carriers of proteins that attach themselves to the walls of your arteries. It is the lipoprotein A particle of cholesterol that is biologically adhesive and that attaches itself to the walls of arteries. It is this particle that is believed to be causing the damage. If you have normal cholesterol readings and yet your lipoprotein A is abnormally high then your risk for heart disease is increased.

We now know that there are more than seven types of LDL particles in your cholesterol that can be differentiated depending on the method used to identify them. While lipoprotein A is a damaging part of cholesterol it does not compare however to the damage done by oxidized cholesterol particles. Oxidation is the same process that can be seen when iron rust. Oxidize cholesterol magnifies its ability to accumulate and destroy An oxidized LDL particle that slips into the lining of the arterial wall is destined to become an atherosclerotic lesion. When oxidized LDL particles interact with the lining of your arteries it mutilates endothelial cells. The endothelial cells are the cells that line the interior of your arteries. Where ever these cells are killed off gaps form and foam cells rush end to fill the void. Scavenger cells too are killed off by oxidized particles dumping caustic chemicals which produce more damage to the arterial wall. These oxidize particles continue to create and grow atherosclerotic lesions which begins to resemble an open wound.. It is estimated that oxidized cholesterol is 30 times more potent in growing cholesterol plaque than triglycerides.

Now that we have an idea with regard to the problem what can we do about it? The answer really lies, I believe in the process. Unless there is some type of genetic malfunction going on the body is producing cholesterol and it's particles for a reason. The underlying reason the body is producing cholesterol is to repair damage of artery walls partly done by oxidation. So what causes oxidation? Oxidation is a process of life but there are conditions that exacerbate the process such as poor diet, pollution, drugs, radiation, stress, injury,

aging and infection. Eating a diet in foods that have high anti-oxidant properties would be the first step in really getting to underlying cause of cardiovascular disease. Second I believe would be supplementation with anti-oxidants like, grape seed extract, Vitamin C, Co Enzyme Q10 and many more. If you reduce oxidation in your body, then your body will do what it is designed to do, take care of you. However, your body will only take care of you if you give it what it needs. For the most part you are in the drivers seat, your body is only doing what you are giving it the directions to do.

Mr. Vestal has been involved with alternative medicine for over 20 years. He has assisted Medical Doctors in the Atlanta Ga. area with nutritional protocols. He promotes Cardio Cocktail for its benefit in fighting cardiovascular disease. You can find out more about mycardiograde.com Cardio Cocktail at MyCardioGrade.com MyCardioGrade.com

How To Naturally Lower Cholesterol

It's a shame that there is just not a good deal of data to choose from on the topic of staying clear from high cholesterol, merely a large number of suggestions being aimed at how to reduce cholesterol after levels have been recognized as abnormal. A desirable method would be to attempt to make changes in your daily diet and life style right now, and undertake a course of regular vigorous exercise together with a much healthier, lower cholesterol diet.

Elimination is superior to remedy. Therefore another of the ways to stop cardiovascular issues as well as bad cholesterol building up, can be to look closely at those things you consume frequently, paying particular attention to eating meals that contain decreased quantities of fats of all kinds. There's always plenty of advice regarding careful diet, yet, choosing reduced cholesterol menus, along with wise getting some exercise is what will result ultimately in the main difference.

After Cholesterol levels have increased in your body the residue stays within the interior of the artery surfaces, preventing easy flow of blood thereby causing all sorts of cardiovascular related conditions and health concerns. In addition, it is extremely persistent and will not readily leave your affected arterial paths. This makes the whole experience a tremendous cause of frustration and also worry to folks whom have this build-up of plaque.

Fat or possibly obese individuals are those whom in all probability are destined to be affected by high-cholesterol levels. On the other hand, there could be various other causitive components, among them poor diet regime, medicinal drugs and innate characteristics, which may typically have an effect on virtually anyone.

Thankfully, there are plenty of diets which can aid in lowering cholesterol in the majority of men and women because they present you with anti-oxidants that really do help stop the build-up of cholesterol. What's more, it needs to be taken into consideration that not all cholesterol is detrimental, LDL cholesterol is unquestionably unsafe in large portions, but another form of cholesterol named High-density lipoprotein (HDL) is unquestionably good for our systems and assists with combatting this build-up of the bad cholesterol.

There are a number of Food Types that will help avoid cholesterol build-up:-

LEAN MEATS - very lean ground beef, skin free poultry instead of fatty red meats, bacon as well as ham, will aid you to realize reduced cholesterol levels. Also, they are high in healthy proteins.

FRUITS AND VEGGIES - The majority of these provide copious amounts of anti-oxidants as well as fibre and should really be viewed as a top priority for inclusion, in quantity, within your diet. Particularly beneficial when used as options to processed foods.

They are generally extremely healthy given that they both eliminate poor fats and various substances which we eat, thus detoxifying our systems. In addition they contain valuable amounts of vitamins that a body requires to operate correctly. Additionally they never include any kind of fat. Citrus fruits which are usually packed with vitamin C ought to always be included. Cucumber, which is full of vitamin E that's a powerful anti oxidant, can be quite good for handling free-radicals that will generally tend to be the foundation cause of numerous ailments.

FISH - Nearly all fish is quite healthy, since it features virtually no unsaturated fats. In addition the really oily fish particularly, are valuable since they carry Omega-3 fats that are great for improving ones health.

WHEAT Along With Oatmeal - High fiber cereals are typically loaded with particularly nutritional materials and help in scaling down cholesterol. Numerous reports have already been completed relating them to beneficial nutrition and diet. Latest conclusions have been that they're successful, if coupled with a very good and appropriate diet, in preventing many different types of cardiovascular related illnesses.

Other kinds Of FIBROUS Foodstuff - These consists of rice, legumes, brewer's thrush, wheat bran, pinto beans and also breads. These might help in enhancing the levels of "Good" cholesterol in the body.

YOGHURT - Lesser in fat, it's also very helpful with the digesting of foods, mainly because it controls your tummy acids, letting you feel far healthier and also decreasing cholesterol creation.

This means you are now geared up with information regarding lower cholesterol foods. It is at this point that you have to start taking action and commence a much more healthy, sensible, low cholesterol, life style. - Good luck!

Alan Christopher is an expert on dieting and lowering cholesterol. If you wish to learn much more about lowercholesterolfood.com how to naturally lower cholesterol and what it can do for you, visit his website on? lowercholesterolfood.com lower cholesterol.

The Danger of Low Calorie Diets: How To Avoid The Yo-Yo Diet Trap

Low Calorie Diets have risen in popularity in the past 20 years because of the rise in obesity in the USA. Obesity affects more than 30 percent of U.S. adults, and is fuelling an industry dedicated to low-calorie foods and drinks, diet and slimming aids. that's over 60 million people, are obese.

A low calorie diet is one that restricts the amount of calories you eat in any given day to 1500 or less. Low calorie diets are not to be mistaken with Very Low Calorie Diets (VLCDs) which are commercially prepared formulas, such as meal replacement shakes and soups of about 800 calories that replace the entire usual food intake for several weeks or months.

Studies have shown that low calorie diets can produce weight loss in obese patients of about 3 to 5 pounds per week, for an average total weight loss of 44 pounds over 12 weeks. Such a weight loss can rapidly improve obesity-related medical conditions, including diabetes, high blood pressure, and high cholesterol.

However, low calorie diets carry many health risks, and like most diets, have a 95% failure rate. When you go on a low calorie diet, you're most likely to suffer from the "starvation response". This is when your body realises that it's not getting enough energy, and starts to preserve its supply of fat by burning fewer calories. In addition, when you reduce the amount of calories you eat, your brain receives signals to eat more, your appetite is stimulated and you have feelings of hunger and deprivation.

While low calorie diets can result in weight loss in the first few weeks and months of starting the diet, the majority of the weight lost is not fat. This is because low calorie diets do not provide sufficient energy to fuel the body's basic functions such as breathing, circulation, and digestion etc. In order to provide the fuel to keep itself alive, the body breaks down muscle tissue, which is easily convertible into glucose, and is easier to access and break down into energy than fat.

In effect, low calorie diets reduce the amount of lean muscle tissue in the body, which has a knock-on effect of reducing the basal metabolic rate. Lean muscle tissue is metabolically active, meaning that the more lean muscle tissue an individual has, the more calories are burned. The reduction in lean muscle tissue also reduces the body's ability to burn fat.

When you finally lose the weight and start eating normally, your body can no longer burn calories at the rate it did before your diet because you now have less lean muscle tissue! You become locked in a vicious cycle of dieting and weight gain - simply because your body breaks down muscle for glucose before it breaks down fat. Although you might only end up gaining back the original weight you lost, you are will end up fatter because you have lost lean muscle tissue and gained back fat.

The result of the loss of lean muscle tisssue and the weight gain arising from it is termed the Yo-Yo effect. Many dieters, when finding that they have regained the weight they have lost, embark on another diet, which plunges them further into lean muscle tissue loss.

So, what is the solution to permanent weight loss? To lose weight effectively, you need to consume enough energy to burn fat, and eat the right foods to maintain your level of lean muscle tissue. A sensible balance of a healthy diet and moderate exercise is more effective in achieving a permanent weight loss than low-calorie diets.

Copyright Shola Osho dietcheats.com dietcheats.com

Shola Osho is author of Diet Cheats: How To Unleash The Combustive Power Hidden In Your Metabolism And Reject Stubborn Body Fat. For more information, please visit dietcheats.com dietcheats.com

The Truth About Today's Fad Diets

Which Fad Diet are you going to try this year? Clients are always asking me advice about their diet. But more than anything, I get asked about the popular happinesslifetime.com diet programs that are out there. Do they actually work? Are they actually healthy for you? Can you lose weight if you do them? In this article I will show you the advantages and disadvantages of the four most popular fad diets.

The Atkins Diet

Probably more than any other, the Atkins Diet has held a position of controversy. I mean, who would follow a weight loss diet that told you to eat fat and cut carbs. Well, tons of people! So let's look at it more closely.

Pros - The diet has proven that people who follow it do in fact lose weight and improve their blood lipid profile(HDL LDL cholesterol and triglycerides). And if you love to eat meat and dairy and fats in large quantities this is surely diet heaven for you. However, you are steered away from eating carbohydrates, which is difficult for many people. That means that pasta, rice, potatoes, bread and whole grains and even fruits are off limits. Yet the diet claims that once you successfully cleanse these from your system by eating nothing but proteins and fats, their cravings disappear.

Cons - Since this diet is based on a no-carb regime, it begins losing its traction and benefits when even "low-carb" items are eaten. Atkins essentially eliminates an entire macronutrient all together. In terms of non-weight health issues, this diet does place a lot of stress on the body, forcing it into a state of relative ketosis, or the "I am sick" state. This creates marked energy loss, tiredness, and lack of energy available for exercise. If you're going to stay active and exercise regularly, your body needs some carbohydrates from healthy food sources.

Conclusion - Making yourself ill to lose weight does not seem as important as being robust and healthy with the drive and energy for all life has to offer. In short, Atkins is an unhealthy way to lose weight.

South Beach Diet

Like Atkins, South Beach is a low-carb diet, but somehow managed to be structured in a way that didn't bring on controversy.

Pros - The biggest pros of this diet is that it does bring with its weight loss aspect other positive health results, including reduction in triglycerides, blood sugar and blood pressure while raising good HDL cholesterol. The diet provides a simple form to follow, as it does not require people to track caloric intake with too much detail. It conveniently places foods in various lists to choose from. It also offer a tiered system designed to work back in more of the foods you would like to eat. Thus making it a more sensible approach but with a definite shock factor to kickstart it initially.

Cons - The biggest complaint from dieters is the difficulty of the first phase of South Beach due to its tight food restrictions. In fact, they are so restrictive that even the author doesn't recommend people stay there more than a few weeks. This makes it even more difficult for its followers to transition into the second phase of the diet where they are allowed to slowly re-introduce carbohydrates. There are no true guidelines to the quantities that are allowed in this phase and most followers report that the urge to carb load becomes extremely overwhelming.

Conclusion - For the most part this is not a terrible diet. It begins with a no-carb, low saturated fat phase then slowly brings you back into a more balanced eating approach. However, the diet is a bit "dated" in that it emphasizes the glycemic index of foods. This causes the diet to recommend quite a few foods that have a high glycemic load, as this concept was not really understood until after the book was written.

The Zone Diet

The Zone Diet isn't a low carb diet but it follows a pie chart of macronutrients: 30% of the calories derived from protein, 30% from fat, and 40% from carbohydrate. And it is the strict balance of this equation that leads to the success or failure on the plan.

Pros - According to Dr. Sears, the founder of The Zone, if you are able to maintain a 30/30/40 balance of protein/fat/carbs then you will successfully maintain steady blood sugar levels. When insulin production is at the correct levels your body is able to effectively burn fat. The best part of this diet is that its proponents claim to have elevated energy and mental alertness and many athletes subscribe to it for this very reason. What's more, with stable blood sugar comes a decrease in cravings for simple carbs and sugar laden foods, so weight is easier to keep off.

Cons - You have to follow a strict guideline of portion control, even when hungry in the initial stages. Also people say the rules are difficult to follow and the structure requires quite a bit of time to plan out meals and stick with its restrictions. If you don't pre-plan your meals or portion them out in advance, it is extremely difficult to stay within the guidelines.

Conclusion - It is true that athletes say the diet gives them more energy. Yet many sports nutritionists and trainers are now saying their athletes are bottoming out during practice and games after long bouts of Zone dieting. This, they claim, is due to the lack of complex carbohydrate intake. Though, this is still avoidable within the Zone standards.

The Low Fat Diet

Pros - Eating low fat can be an effective way to eliminate harmful substances from your diet, including trans fats, hydrogenated oils and excessive amounts of animal fats. These, as we know, have been linked to several serious health issues including heart disease and various types of cancer.

Cons- Eating low fat substantially decreases your intake of an entire macronutrient that is critical to your overall health. As I've pointed out in other articles, there are definite benefits from eating the right fats, including the infamous saturated fats. Eating the right fats supports heart health and a healthy metabolism, and therefore is a critical tool for weight management.

Conclusion - Your body needs a steady, consistent intake of fat to properly dispose of stored fat, so why would you drastically restrict fat if you're trying to burn it off? "Low fat" has also become synonymous with "high sugar" in most foods, so eating a low fat diet simply is not an effective achieve-fitness.com weight loss tool.

The Bottom Line

All of these diets bring both positive and negative aspects to the table. So what's the best approach to take? The best advice I can give is not to follow any fad diet. Rather, you must educate yourself in the pros and cons of all aspects of nutrition and focus on eating clean, quality calories.

When all is said and done, a healthy diet must contain a balanced combination of protein, complex carbohydrates, fiber, fruit, vegetables and plenty of water. This will ensure that you're eating to support ANY of your fitness and wellness goals.

Dennys Passeto has been a certified Personal Trainer and owner of Achieve Fitness since 1998. Achieve Fitness services clients in Maryland, DC and Virginia in their home, work, gym and outdoors. They are the only company who guarantee results. Visit them at achieve-fitness.com achieve-fitness.com for a FREE personal training session.