Diabetic Diet Meal Plans - Eating Sensibly

Eating sensibly, especially eating according to a diabetic diet plan, is critical. The USDA recently released a new food pyramid that is more than just the regular four food groups. Eating and living a heart healthy life is an essential part of managing your life as a diabetic so as to avoid cardiovascular problems which can kill you outright if left ignored. Eating a balanced diet and exercising regularly in mid-life are the best ways to reduce your risk of dementia as well as heart disease and diabetes.

Fiber is another important aspect of a diabetic diet plan . Diabetic patients must increase the amount of fruit, vegetables, and nuts that they consume. Fiber is an important component of your diet as it will help in slowing down of digestion and help to the body absorb the nutrients. Increasing fiber in a diabetic diet plan is very important in a diabetic diet plan because it steadies the stream of glucose being released into the blood stream. Fiber also absorbs bile acids that when left alone is converted into blood cholesterol. Fiber is usually found in plants most especially vegetables, fruits, whole grains and more.

Fat is also in many dairy and meat products. Try to avoid fried foods, mayonnaise-based dishes (unless they are made with fat-free mayo), egg yolks, bacon and high-fat dairy products. Fats - No more then 30% of the diabetics daily calorie count should come from fat sources. Fats are also important because of their impact on cholesterol levels. Avoid butter, if you really need you can use fat free margarine in little quantity.

Sugar is, of course, a carbohydrate. Sugar is the main problem in diabetes and hence the best diabetes diet would be to check the sugar levels in the blood. Avoid soft drinks, but if you are a soft drink junky, settle for diet over regular. Water is the best thing though.

Increasing fiber in a diabetic diet plan will help to slow down digestion and help in absorbing nutrients. This is very important in a diabetic diet plan because it steadies the stream of glucose being released into the blood stream. Increasing fiber in a diabetic diet plan will help to slow down digestion and help in absorbing nutrients. This is very important in a diabetic diet plan because it steadies the stream of glucose being released into the blood stream.

Vegetables are naturally low in fat and rich in vitamins and minerals. Exceptional vegetables for diabetics are those with high mineral, low sugar content. Vegetables that are high in soluble fiber include beans and carrots. Diabetics are encouraged to eat at least five portions of fruit and vegetables every day. Spreading the fruit you eat through the day will avoid a sudden rise in blood glucose levels. The American Diabetes Association and the American Dietetic Association recommend that people with diabetes get most of their daily protein requirement from beans, grains, and vegetables, not meat.

The ideal diet for people with diabetes aims to maintain a balance between sugars, fibre, fats and salt. No foods are completely forbidden but some foods, especially sugars, fats and salt need to be consumed in restricted quantities. Learning about Diabetes and making the right lifestyle changes, can help you maintain blood glucose and blood fat levels as close to normal as possible, as well as maintaining a reasonable body weight. All of these factors will help you to reduce the risk of developing the serious complications of Diabetes.

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Switching to a Low Cholesterol Diet

Who doesn't crave for health? Who doesn't want to have his sandwich with an extra layer of mayonnaise without caring about the girth around the waist? And who doesn't want to stop thinking about what to eat and what not to? Surely, in addition to all that, we also want to have rippling muscles. But leave that for later because in today's hectic life it's difficult to find time and energy for a regular jog, let alone pumping iron Arnie style.

If I were to advise adopting a healthy lifestyle I am sure it would sound like an oft-suggested-never-followed kind of an advise, which it surely is. But the fact is, nothing helps better than a healthy lifestyle with some form of regular physical activity thrown in. It not only keeps one fit but also helps reduce one's risk of disease, especially heart ailments. Cholesterol is considered to be the erring element.

One of the effective ways to reduce blood cholesterol is to combine regular physical activity with happinesslifetime.com low cholesterol diet. A diet with low cholesterol may include foods with high fiber and vitamin content, and must be low on fat. Now going low on fat does not mean that you shun fat altogether because fat is an important requirement for the healthy functioning of the body. They help the body in digestion and excretion.

As indicated earlier, a low fat diet alone will not be sufficient to substantially reduce your chances of a heart stroke. For that you must exercise a bit. This is not to say that you join the fancy neighborhood gym. Exercise may just comprise of half an hour of brisk walking or light jogging in the morning or in the evening. Mornings are better because at that time the air has more oxygen which is healthy for every single cell in your body. That's the reason why nothing matches a morning of vigorous activity.

Cut down on smoking and if possible quit it. Moderate drinking may not be harmful but if you tend to get carried away and often cross the delicate boundary between light and heavy drinking, it's better that you keep clear of alcohol altogether.

For those who have a family history of cholesterol related problems it is important to be extra cautious, as they are more likely to have cholesterol accumulation.

Switching to a happinesslifetime.com low cholesterol diet helps one reduce one's chances of a stroke and pumps more life in every second of life. What more could one ask for?

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The Mediterranean Diet - Lovely Food That Benefits Your Health

It has been found that people living in Mediterranean Countries such as Southern France, Spain and Italy live longer than people in other parts of the world. Why?

It's what they eat and how the Mediterranean's cook their food that makes all the difference.

What Is The Mediterranean diet?

Common to the diets of these regions are a high consumption of fruit and vegetables, bread, wheat and other cereals, olive oil and fish; making them low in saturated fat and high in monounsaturated fat and dietary fiber.

A main factor in the appeal of the Mediterranean diet is its rich, full flavored foods. Margarine and hydrogenated oils are considered bland and lacking the flavor olive oil can impart to foods. You'll be surprised that olive oil is the main contributing factor to their healthy secrets. Red wine is also consumed regularly but in moderate quantities. Added advantages of these foods are their nutritional value; they provide antioxidants, fibre, vitamins and minerals.

What makes the Mediterranean diet a healthy option?

Olive Oil - Olive oil lowers cholesterol levels in the blood and also lowers blood sugar levels and blood pressure. While we are using oils that are high in animal fats, they are using oils which are lowering their cholesterol levels! See the difference?

Red wine - Red wine contains flavonoids with powerful antioxidant properties. ("Antioxidant" is a classification of several organic substances, including vitamins C and E, vitamin A (which is converted from beta-carotene), selenium (a mineral), and a group known as the carotenoids.) In short, antioxidants help prevent cancer, heart disease, and stroke.

Fruits & Vegetables - I'm pretty sure I won't need to tell you why eating fruits and vegetables are beneficial for your health. However, do remember to take them in moderation, as too much isn't good either! Fruits contain high amount of Fructose, which is a form of simple sugar, taking fruits late at night isn't too good an option as these sugars digest very quickly and if your body does not need them, they're going to be stored as fats.

Bread, Wheat & Cereals - These are basically their carbohydrates intake. Essentially, instead of potatoes (West) or rice (East), they take bread, wheat and & cereals. These forms are carbohydrates fall under complex carbohydrates. Wheat & Cereals have low glycemic index which means, they digest very slowly, which is beneficial. They are also high in fiber, vitamins B6 and E, Magnesium, copper, Zinc, the list continues.

Fish - Eating fish has many health benefits, such as reducing the risk of heart disease. However, too much is again not good. Fish is a good source of protein, it contains lots of vitamins and minerals, and it is low in saturated fat. It contains omega-3 fatty acids, a type of polyunsaturated fatty acid that helps reduce the risk of heart disease. All fish contain these oils, but oily fish contain much more of these oils than white (non-oily) fish.

Mediterranean Food List:

Honey, Olive Oil, Olives, Red/white/sweet/rose/church wines, Brandy, Liqueur, Feta, Cod, Tarama, Sardine, fruit juices and many more!

Conclusion:

Mediterranean diet is indeed a healthy choice. If you are able to get your hands on recipes and their food stuff, please, go ahead and try it. You might just end up becoming a fan!

Darcy is currently studying and researching into Sports Science. He authors for kumito.com Kumito and several other fitness related sites.

"Our body is like a delicate piece of art, every portion and every detail has to be sculpt carefully and patiently to get what we want" -Darcy

All You Need To Know About Cholesterol

Produced by the liver, cholesterol is a waxy substance that is essential to every cell in your body. Cholesterol also enters the body through the saturated fats we consume in certain foods. Basically, there are two known types of cholesterol. One considered to be "good" and one considered to be "bad" based on their interaction with the human body.

The good cholesterol is the High Density Lipoprotein cholesterol or simply known as HDL cholesterol. It is considered to be the "good" one because it works to cleanse the blood vessels of any excess LDL cholesterol, so it is desirable to have a higher number, practically anything above 40 mg/dL. The bad cholesterol is called Low Density Lipoprotein or simply LDL cholesterol. A good blood test reveals bad cholesterol below 130 milligrams per deciliter.

The importance of lowering cholesterol

In order to live a long and healthy life that is free from heart disease or strokes, it is important to lower cholesterol. Coming with elevated levels of cholesterol there are several risk factors which are recommended to be avoided. When there is too much total cholesterol in the blood, the health problems start arising because the blood can no longer move freely through the arteries. Narrowing the space through which blood flows, over time excess cholesterol builds up against the artery walls. Atherosclerosis is the condition where the arteries are narrowed as shown above. Heart attacks or strokes generally occur when the passage becomes too small and it closes off blood flow completely. If you have high blood pressure, you are overweight or you have diabetes, the risk of this happening is even greater.

Naturally lowering your cholesterol

Commonly prescribed to lower cholesterol, prescription drugs can sometimes be rather dangerous to your health. Still, statin drugs are a class of drugs that are both effective and popular. Even though they carry with them a number of serious side effects, these medications do work to lower overall cholesterol. Diarrhea, vomiting, headache, and nausea are some of the negative side effects. There is also the risk of possible kidney failure that can be indicated through muscle weakness or soreness.

Diet and exercise are imperative to lower cholesterol naturally. You can significantly lower LDL cholesterol through a low fat, happinesslifetime.com low cholesterol diet that contains specific vitamins and minerals. This is true whether your cholesterol is the result of a hereditary condition or the result of poor diet choices. In order to remove excess LDL cholesterol, you can perform at least 30 minutes of medium physical activity. Exercise will also raise your HDL cholesterol levels.

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Controlling Cholesterol Is To Keep Your Arteries Clean!

When John A. McDougall. M.D., medical director of the McDougall Program at St. Helena Hospital in Napa Valley, California, and author of The McDougall Program for a Healthy Heart, was a medical resident in the late I 970s, he worked with a Chinese physician who told him that in Hong Kong, heart attacks were so rare that whenever one occurred, doctors all over the city rushed to the autopsy lab to see this medical curiosity."

Can you imagine American physicians being surprised by a heart attack? Quite the contrary. Every year more than 1.5 million Americans will have heart attacks. A third of them will die, making heart attack America's single largest killer.

What explains the tremendous difference between the two countries? To a large extent it's due to cholesterol. More specifically, it's due to the types of diets that cause cholesterol to go up or down. Among Chinese who eat a traditional diet, for example, the average cholesterol level is a healthy 127. Among Americans, who generally eat a lot of red meats and fatty processed foods, the average is 100 points higher.

? According to Dr. McDougall, the traditional Asian diet, which is high in vegetables, fruits, and grains and low in red meats and dairy foods, is nearly perfect for lowering cholesterol. It can work in this country, too. The lifestyle Heart Trial found that when people followed a low-fat vegetarian diet (much like the traditional Asian diet), they had a drop in total cholesterol of 24 percent. Better yet, levels of dangerous LDL cholesterol fell an average of 37 percent-in one year.

? Even though it's important to reduce the amount of cholesterol in you diet, the real culprit lies elsewhere. The component in food that has the biggest effect on blood cholesterol levels is saturated fat which is found mostly in animal foods such as red meats, whole and 2 percent milk, egg yolks, butter, and cheese, can increase the amount of LDL cholesterol in the bloodstream as well as the total amount of cholesterol.

? Every day, the average American cats the fat equivalent of full stick of butter. That is three times as much as the Japanese. Clearly, this is one instance where it is better to be below average.

? If you haven't already begun reducing the amount of saturated fat in your diet, consider the evidence. In a study conducted by researchers at the U.S. Department of Agriculture, men with normal borderline-high cholesterol levels alternated between a high-fat diet (41 percent of calories from fat), a low-fat diet (19 percent of calories from fat), and their usual diets. When the men switched from the high-fat to the low-fat plan, almost 80 percent saw their cholesterol fall 20 points after six weeks.

? Along with cheese, milk, and convenience foods, red meats are the most common source of fat in the American diet. You don't have to make drastic changes, however, since even small reductions in saturated fat can result in a significant reduction in cholesterol levels. Replacing a hamburger with an equal amount of fish twice a week could save you from eating about 4 pounds of fat a year. Eating two fewer slices of American cheese a week would save you a pound of fat a year.

? Although the saturated fats in animal foods tend to cause the most problems, the fats found in cooking oils can also make your cholesterol levels creep upward. The American Heart Association recommends limiting the amount of oil you consume in a day to between 5 and 8 teaspoons.

? One of the easiest ways to cut back on cooking oils is simply to avoid eating fried foods. Instead, take advantage of steaming and microwaving. Since these techniques cook with moist heat, they require little or no added fat to keep food moist and tender.

? Another way to reduce the amount of fat in your diet is to approach dairy foods with caution. Milk has a reputation as a wholesome food, but when it's the full-fat kind, it can dump a lot of far into your system. It's fine to enjoy milk.

How to Lower Your Cholesterol?

With the entire country trying to keep an eye on having and maintaining good health, monitoring and keeping your cholesterol level at a healthy number is very important. There is a growing concern regarding how to lower cholesterol and why it should worry you? Let's cover the basics first; there are two types of cholesterol:

* Bad Cholesterol- Which is low density lipoproteins (LDL Cholesterol) and these are used to make cell membranes and hormones. Now what occurs when you have too much LDL cholesterol is that it can build up in your arteries. Thus build up of bad cholesterol in the lining of your arteries may form plaque which in turn narrows the arteries and limits blood flow. The problem with this is that plaque could block blood flow to your heart, your brain and other vital organs, reducing their function or shutting them down.

* Good Cholesterol- Which is your high density lipoproteins (Good Cholesterol) which carry cholesterol away from the arteries to the liver, where the body can eliminate it. The good cholesterol may also be beneficial, providing additional characteristics that help protect your arteries from the unhealthy build up of plaque.

So what do you do? How do you lower cholesterol?

Your diet and exercise can lower your cholesterol however it just isn't enough on its own for a lot of people to get and keep their numbers at a healthy recommended range.

Eating fiber can also help to lower your cholesterol. There are two types of dietary fiber to be aware of (1) soluble and (2) Insoluble. Both of these are actually good for you, however as far as your bad cholesterol is concerned only the soluble fiber can help lower that. What happens is the soluble fiber found in fruits, whole grains and vegetables assist in blocking cholesterol and fats from being absorbed through the wall of the intestines into the blood stream. According to researchers people who increase their soluble fiber intake can see a drop in their bad cholesterol.

Here is another alternative on how to lower your cholesterol: The Mona Vie Pulse, which is a healthy and nutritional juice beverage. It is formulated with 19 fruits including the anointed super fruit from the Rainforest of Brazil, the Acai Berry. The benefits of this juice are, the Mona Vie Pulse delivers powerful antioxidants to nutritionally support your cardiovascular system. This tasty berry juice has added heart benefits derived from plant sterols [Research studies show this as a key factor in reducing cholesterol]. The Pulse juice beverage also contains omega3, fatty acids and resveratrol. The average serving size is only 2oz. no bulky pills or drugs. This is a healthy alternative to medication and some of the other method, maintain healthy cholesterol levels has never been so easy.

Of course another method on how to lower your cholesterol would be thru drug therapy; depending on your situation your physician may put you on some type of cholesterol lowering medication. It is highly suggested that your always consult your physician prior to using any of these methods. Many people like to find different ways to lower their cholesterol and remain healthy. The natural healthy methods are normally what people normally prefer, however different things work for different people.

Maintaining good health and taking care of your body is essential to living longer. Knowing johnreynoldsonline.com/blog/how-to-lower-cholesterol how to lower cholesterol is just the first step. if you would like more information about Mona Vie and the products they offer please contact me. If You want to see the step by step system I use to build my business and you too can use to build any MLM business, visit me at WealthyDecision.com WealthyDecision.com and let's get you started on building a healthy & wealthy future.

Proven Methods To Lower Blood Cholesterol

High bad Cholesterol in our body can lead to cardiovascular and other diseases. Diet plays a vital role in maintaining a good cholesterol level. But aside from healthy diet, there are other factors that can be used to prevent sudden raise in blood cholesterol. Below are some of the tips you can do to avoid sudden raise of your low-density lipoprotein (LDL).

Exercise

A regular exercise is very important to the body. It helps our immune system strong and keeps our heart healthy. Exercise also helps flush out those toxins that invades our body. If you want to regulate your LDL, make sure to exercise at least 15 minutes a day and you will surely have a healthy and fit body.

Prevent Stress

Stress can lead to many illnesses. From mental disorder to weakened immune system. Stress can make your cholesterol level worse.

Lessen your Consumption of Fried Foods

Fried foods has high levels of cholesterol and carcinogens. It is very bad for your heart and can lead to certain cancers. You cannot avoid cholesterol in fried foods even if you use the best oils available like canola, vegetable and olive oil. It is wise to moderate your fried foods consumption to prevent getting high levels of bad cholesterol.

Avoid Sea foods

Sea foods like shrimp, crabs and oysters contains a lot of cholesterol. It is ideal to avoid this foods at all cost and shift to fish and vegetable diets instead. Plus, sea foods are pretty much expensive than regular foods. You can save extra money plus you took care of your health in return.

Live with Healthy Diet

Mediterranean diet is a perfect fit for good cholesterol health. Aside from fruits and vegetables, fish fats are good sources of HDL than can fight bad cholesterol. Salmons, sardines and tuna are high in omega 3 fatty acids which are good for the heart. Other foods that helps lower cholesterol level are oatmeal, almond nuts, green tea and other high fiber foods.

Drug Medication

If you are at high risk of getting high cholesterol or the illness runs in your genes, it is better to consult your doctor and request for the best drug available to control your cholesterol. Drug therapy is the best way to lower cholesterol level fast. Visit your doctor to learn more about drug medication for cholesterol control.

Stop Smoking

Smoking is a well known habit that makes everything in our body abnormal. This includes the cholesterol level. With thousands of chemicals in a cigarette, many of this chemicals constitutes to raise your LDL and is proven bad for your heart. To avoid various diseases, stop smoking before your time runs out.

Cut Weight

It is imperative that obese people have high cholesterol level. Excessive fats are bad for your heart. Lose weight as much as possible and reach your normal weight according to body height to achieve better health.

Avoid Saturated Fats

We are often misguided that to lower cholesterol is to just cut back on fried foods and eggs, but for a much more obvious reasons, saturated fats is also your worst nightmare. You have to consume more of the good unsaturated fatty foods. To do that, lower your consumption of meaty foods, canned goods, processed foods, margarine and butter. Always look at the label of any products for saturated fat content on your next grocery.

Moderate Your Alcohol Intake

Occasional consumption of alcohol drinks can help raise your HDL or good cholesterol. Alcohol abuse can lead to many health problems like heart, kidney, stomach and liver diseases. Moderate your alcohol intake now to lessen your risk of certain diseases.

Take a Healthy Social Life

A good social life is the best stress buster. You have to take more good time with your family and friends and enjoy their company. A good and healthy social life can help boost mental health and immune system. It also helps in preventing cancer cells to multiply in rapid rate. So to have a healthy body, always smile and talk anything with your friends and family.

These methods can help you achieve better cholesterol level and a healthy heart. Hope this methods have been really helpful for you to lower your bad cholesterol and achieve better over all health.

About the author

Noah Mark Rodolfo is an alternative natural healthcare practitioner and is committed to bring the best health and wellness information online. Get the most updated news about health, diseases, weight loss and proper nutrition on his website at healthtalkbuzz.com healthtalkbuzz.com.

Cholesterol - What is it?

Everybody knows about cholesterol-it's bad, it builds up in you arteries and clogs them, it causes heart attacks and can be found in cheap, horrible food. But is that the truth? Is all cholesterol bad? Just as you can have too much in your system, can you have too little? Is there any benefit to your body in producing cholesterol, and what does your body use it for? Learn about cholesterol in this article, and perhaps change the way you look at both it-and your health-today.

First, what is cholesterol? Cholesterol is a soft, fat-like, waxy substance found in your bloodstream and in all your body's cells. It's natural to have cholesterol, and in fact it's an essential part of your body's functioning because it's used to produce cell membranes and some key hormones. Thus having some cholesterol in your body is crucial to survival, but the trick is to have the right amount. Too much cholesterol is called hypercholesterolemia and can lead to increased chances of having a stroke.

Where does cholesterol come from? Two main places: your body, and your food. You liver and other cells in your body produce about 75% of the cholesterol in your system, with the other 25% coming from your diet.
Are there good and bad kinds of cholesterol? Yes. Since cholesterol cannot dissolve in your blood, it has to be transported to and from your cells by carriers called lipoproteins. Low-density Lipoprotein (LDL) is considered to be 'bad' cholesterol, while High-density Lipoprotein (HDL) is considered 'good'. LDL is the kind of cholesterol that, when too much is in your bloodstream, attaches to your arteries and clogs them. Combined with other substances it can create plaque, a hard substance that narrows your arteries and makes them less flexible. This is especially dangerous if a clot forms and tries to pass through a narrowed artery and blocks it, since that will result in a heart attack.

HDL cholesterol composes about 1/3 of all your blood cholesterol, and actually seems to protect against heart attack. Having too little HDL can also raise your chances of a heart attack, so it's crucial to maintain a healthy amount in your blood stream. Medical experts think that HDL carry cholesterol away from your arteries and back to your liver, where it's passed from the body. Think of HDL as the cholesterol cleaners of your system.

The key is to watch how much trans-fat and saturated fat you eat. A healthy diet will have no trans-fat and a moderate amount of saturated fat, and the key is both moderation and knowledge. Look at the food labels of what you're eating, and check the fat levels. Monitor your total daily intake, and be sure to never eat any trans-fat at all. Educate yourself, exercise, and eat healthy, and you will be sure to maintain healthy cholesterol levels and over optimum health.

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Phil Tucker is a product review specialist for Extreme Fitness Results, LLC.

Low Carb Diets - A Review on If They Work and How to Get the Most Out of Them

In recent years, low carb diets have gotten a lot of attention from the press and from individual dieters. These diets have been touted as a miracle weight loss method, and many people say they've had significant success with them. However, others are concerned about the possible health effects of this type of diet.

They point out that they're hard on our bodies and that notable low carb diet proponents have suffered from heart conditions and other health problems. That leaves many of us wondering whether low carb diets work at all. If you're not sure what to do, but want to lose weight in the healthiest way possible, here are the facts.

There are a number of different types of low carb diets. Probably the most famous is the Atkins plan, which heavily restricts carbohydrates of all kinds in an attempt to send the body into ketosis. Weight loss is often very dramatic in the first few weeks of this plan, especially in people who were very heavy to begin with. However, this weight loss slows down as systems begin to function on the new eating plan.

Some people have a lot of luck on the Atkins plan, but one of its major problems is the difficulty of maintaining this level of carbohydrate restriction. The initial period permits almost no carbohydrates, which many people find incredibly difficult to deal with. In addition, most users of this diet don't pay attention to its prescription for a maintenance diet. Often, as soon as they go back to their old methods of eating, the weight comes back.

Other low carb diets include the South Beach Diet and the Paleolithic Diet as well as others. They have differing reasons for restricting carbohydrates than the Atkins plan. The South Beach Diet bases its recommendations on glycemic response, as measured by the Glycemic Index, and the Paleolithic Diet purports to be the diet consumed by Stone Age humans.

All low carb diets have a few things in common. They discourage the consumption of refined carbohydrates, allowing a greater or lesser quantity of unrefined carbs in the form of fruit, whole grains, and similar foods. They also encourage the consumption of meat and fresh vegetables.

Some people have a lot of luck on low carb diets. Others don't have as much success. This suggests that given the difference in individual metabolisms, low carb diets work better for some people than they do for others.

Health concerns about low carb diets include the concern that substituting fats and proteins for carbohydrates could raise cholesterol levels. In addition, demands on the kidneys and liver increase in these diets, causing possible vitamin imbalances and accelerating osteoporosis in women. Some are worried that low carb diets could cause eventual failure of these organs.

The bottom line? Low carb diets seem to work for some people. However, due to the health concerns about these diet plans, you should talk them over with your doctor at length before you start one. Decide how you feel about the risks and see how your body reacts to find out for sure if they're the right choice for you.

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Exercise Beats Diet Against Dangerous Belly Fat

Visceral fat, sounds evil doesn't it? It's the layer of fat that surrounds the internal organs of your abdomen. In layman's terms it's your "pot belly" or "beer gut." Excesses of fat are risk factors for heart disease and Type 2 diabetes.

What makes belly fat so important over other types of body fat are the inflammatory molecules that visceral fat produces and releases into the bloodstream. These inflammatory molecules circulate through the body and can trigger a condition known as metabolic syndrome. Metabolic syndrome presents with symptoms like elevated blood pressure and decreased HDL cholesterol.

The first and most common recommendation to combat metabolic syndrome is to make changes in lifestyle, namely to reduce calories in the diet and increase activity levels. A new study by the University of Illinois has shown that exercise alone may be just as effective as the combination of diet and exercise.

The twelve-week study was conducted on rats in four groups: a sedentary control group, a diet-only group, an exercise-only group, and a group that combined a low fat diet with exercise. The only significant differences in the visceral fat in the rats at the end of the study were found in the two groups that included exercise. Even though the exercise-only group maintained a high fat diet, the exercise proved to be enough to decrease the inflammatory belly fat.

This is encouraging news for people with a "pot belly" who are beginning to display symptoms of metabolic syndrome. The exercise program devised for the study was at a very modest level. The human equivalent of the exercise would be a 30 to 45 minute walk five days a week. The same amount of exercise is recommended by the U.S. Department of Health to reduce the risk of other chronic diseases.

Health benefits can be obtained for most people by engaging in physical activity. This study furthers that claim by showing direct correlation between exercise and decreased belly fat. It's just more proof that you should make time in your life for a bit of exercise every day.

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What Foods Reduce Cholesterol?

Cholesterol is an important substance we all need for our body to function properly. But in this case to much of something is not a good thing and high levels of cholesterol can be dangerous to your long term health. If you have high cholesterol it is a good idea to lower it to more normal levels and the best way to do this is through diet.

So what foods reduce cholesterol?

The first thing you need to know is that all foods that come from animal sources contain cholesterol in them. Eggs, poultry, meat, seafood, and dairy products all contain it and eating them can contribute to raising cholesterol levels.

But more importantly when it comes to happinesslifetime.com foods that lower cholesterol are foods that are high in Trans fats and saturated fats. In fact these two fats have been shown to increase blood cholesterol levels more then foods that contain it.

The daily limit for cholesterol as recommended by the American Heart Association is no more then 300 milligrams. By maintaining a healthy diet it is easy to keep your levels under control and your cardiovascular system healthy. Choosing healthy foods low in saturated and Trans fats is the first step to beating this problem. Also eating plenty of high fiber no cholesterol foods such as whole grains, fruits and vegetables is important.

Many people wonder if they need to cut out animal products all together. The answer is no but they should be eaten in moderation. Probably what is most important is how these foods are prepared. You should eat only lean cuts of meat and poultry and they should be baked, broiled, or grilled. Frying any food should be avoided at all costs because of the saturated and Trans fat used to fry foods are a known danger.

One food that is known to reduce cholesterol is seafood rich in Omega-3 and omega-6 fatty acids. Salmon is the best choice as it has one of the highest amounts of Omega-3 fatty acids of all seafood's. For those who don't like seafood or have limited access to seafood it can be bought in pill supplement form.

The key to finding foods reduce cholesterol is eating healthy. It's not really that hard but to prevent future health problems it is important to do so.

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Blueberries and Their Role in Cholesterol Control

Our bodies need cholesterol. We use cholesterol to produce vitamin D, hormones, and certain acids that help us digest fat. Only a small amount of cholesterol is needed to meet these needs; in fact, our bodies actually produce enough cholesterol on their own, and any cholesterol derived from food is unnecessary. Problems arise when we have too much cholesterol, commonly known as LDL. Many factors help determine whether your LDL-cholesterol level is high or low. The following factors are the most important:

-Heredity

-What you eat

-Weight

-Physical activity/exercise

-Age and sex

-Alcohol

-Stress

Of these, you obviously cannot control your heredity, age, or sex but you should always consider those factors when embarking on a plan to lower your LDL level. On a good note, most of the known factors that contribute to cholesterol problems and heart disease ARE under your control.

The foods you eat, your weight, and your amount of physical activity are all inter-related components that can contribute to decreasing your LDL levels. The two main ingredients in many of the foods you consume that can cause an increase in LDL are saturated fat and cholesterol. Both of these nutrients are found in animal products, so eating more lean meats and fish, along with a heavy supply of fruits and vegetables, can cut down on these elements. Also, by eating this healthier diet, weight loss will most likely occur naturally; this will lower triglycerides, which will raise "good" cholesterol, known as HDL. Increasing physical activity is also all tied in to a healthy diet and weight loss, and will not only help you lose weight, but build up your stamina and improve your overall health

Alcohol intake increases HDL cholesterol, but does not lower LDL cholesterol. Doctors are unsure as to whether alcohol reduces the risk of heart disease. Drinking too much alcohol can damage the liver and heart muscle, however, causing high blood pressure and raising triglycerides; because of the risks, alcoholic beverages should not be used as a way to prevent heart disease.

Finally, stress is something we all want to avoid, but which is sometimes unavoidable. Many times, when we stress, we don't make wise choices and wind up eating fatty foods that are high in saturated fat. Some ways to de-stress: yoga, exercise, breathing exercises. Even taking twenty minutes out of your day to take a quiet bath or read a book can calm your nerves and reduce stress.

There has been a long-standing belief in natural medicine that there are certain foods that provide more than just dietary value and are believed to have disease-fighting and healing properties. One of these foods that has been proven to be a way to fill up on antioxidants is the blueberry. In recent USDA studies blueberries been shown to be number one in antioxidant activity, as compared to 40 other fruits and vegetables and makes this humble fruit the ideal health supplement.

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A Great Heart Healthy Diet That Also Helps With Fat Loss

Eating a heart-healthy diet that contains low caloric values can help individuals maintain proper weight and help those who are overweight lose weight fast. A study that was performed found that individuals who followed different heart-health diets in regards to amounts of proteins, carbohydrates and fat all lost weight. All of these diets contained low amounts of saturated fat, high fiber and caloric counts of 20 to 40 percent total fats, 15 to 25 percent proteins and 35 to 65 percent carbohydrates. Participants all lost on average 13 pounds over six months and kept most of it off for two years. They also trimmed their waistlines by up to 3 inches.

This study shows that when individuals who follow a heart healthy diet which contains reduced amounts of calories not only receive the benefit of keeping their heart healthy, but also can lose weight and keep it off. Consuming a heart healthy diet of carbohydrates, proteins and fats at limited amounts as well as reducing saturated fat intake and increasing fiber provides a healthy diet while assisting in weight loss. Daily calorie intakes should be between 1200 and 2400.

Weight loss is very important in maintaining a healthy heart. By following a diet that is healthy for your heart the chances of developing cardiovascular disease is reduced. These diets will lower blood pressure, bad cholesterol levels and triglycerides as well as increase good cholesterol. They also help with weight loss and can prevent obesity. When a heart healthy diet is followed the risks of developing a metabolic syndrome is decreased, which can help prevent many disorders such as weight gain, high blood sugar, high triglycerides and high blood pressure. These are all contributing factors for heart disease.

A heart healthy diet that focuses on reducing caloric intake with no particular proportions of carbohydrates, fat and protein along with exercise can help an individual to lose weight fast and promote a healthy heart at the same time. Foods that can be included in a heart healthy diet are fruits and vegetables, fish and poultry, high fiber foods such as whole grain cereals, breads and pastas, egg whites, low-fat yogurts, non-fat cheese and skim milk. Foods that should be avoided include trans fats, saturated fats, packaged foods, white breads, refined rice and pastas, bacon, red meat, sausage, egg yolks and whole milk. Individuals should also include at least 90 minutes each week of moderate exercise for maintaining proper heart health and for promoting weight loss.

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Eat Foods High In Cholesterol - You'll Be In "Heart" Trouble!

When we eat foods high in cholesterol such as animal fats, eggs, full fat dairy products and fried and oily stuffs, our liver returns the cholesterol it can't use to our blood stream. If there's too much cholesterol in the bloodstream, it would likely build up into fat deposits which could cause our arteries to narrow and potentially block them, leading to heart disease and stroke.

Note:

1. Cholesterol comes mainly from the saturated fats contained in animal products.

2. All foods from animals contain some cholesterol

3. Foods from plants do not contain cholesterol

As a matter of fact, you don't need to consume foods that contain cholesterol because your body is already producing all the cholesterol you need.

Foods high in cholesterol are normally foods high in saturated fats. If you want to have a healthy heart, you should limit their intake then, by avoiding:

Full fat dairy products

Processed meats

Oily and deep-fried foods

Cakes, biscuits, cookies, confectioneries and desserts

Fatty meats

And avoid trans fat too (also referred to as trans-fatty acids) as when it combines with saturated fat, may raise your cholesterol levels and increase your risk of heart disease.

It comes from adding hydrogen to vegetable oil through a process called hydrogenation. This makes the fat more solid and less likely to turn rancid.

Hydrogenated fat is a common ingredient in commercial baked goods such as crackers, cookies and cakes and in fried foods such as doughnuts and French fries.

Instead of eating foods high in cholesterol, you should eat a healthy, well-balanced, nutritious diet that:

Has plenty of fresh fruits and vegetables

Includes wholegrain and wholemeal bread/pasta

Contains higher portions of lean meat (meat trimmed of fat)

Has lots of fish (at least twice a week)

Contains higher portions of unsaturated fats - polyunsaturated fats like sunflower, soy and corn oil or monounsaturated fats like olive, peanut and canola oils

Has significant amount of fiber

And of course changing to a healthier lifestyle helps heaps in reducing your cholesterol level.

You would benefit lots from changing just a few of your lifestyle habits such as:

Reduce smoking or quit altogether as smoking increases the chance of LDL(low density lipoproteins) cholesterol (bad cholesterol) to get into your cells to cause havoc there

Limit your alcohol intake to not more than 1 or 2 drinks per day

Lose all the excess fat in your body as fat stored in your abs, for instance, is a health hazard as it increases your risk of heart disease, breast cancer, diabetes,high blood pressure and colorectal cancer

Start to exercise regularly (cardio exercise + strength training) for at least 3-4 times per week, for at least 1 hour per session. It increases your HDL(high density lipoproteins) cholesterol (good cholesterol) and reduces your LDL cholesterol

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Useful Cholesterol and Triglyceride Lowering Diet

High levels of LDL or bad cholesterol can significantly increase the risk of developing heart diseases and stroke. As such, lowering the amount of these compounds in the body helps to reduce the onset of illnesses associated with the heart. One simple and effective method of doing this is to include a cholesterol and triglyceride lowering diet.

This should be done in addition to getting regular health checkups from your doctor. Make sure that you know your HDL levels from time to time so as to avoid getting in the red. Your doctor might carry out a number of tests depending on your condition so as to ascertain the state of your health.

Your diet significantly contributes to the amount of bad fats in your diet. You can start by raising the amount of HDL by taking particular foods that are rich in such compounds. Stock up on whole grains as they are rich sources of fiber. Under this category of foods, choose to eat brown rice, whole grain bread, whole wheat pasta, yams and cassava.

Other foods that lower LDL include vegetables and fruits. They are rich sources of natural antioxidants as they contain vitamins A, B, C and E as well as minerals. They are good sources of natural dietary fiber s well. All these compounds are useful in the fight against bad fats.

Vegetables are best taken raw or lightly cooked as they are most potent in this state. Take your fruits when they are fresh and ripest too. Foods you can take from this group include kales, spinach, carrot, apples, oranges, berries etc.

There are good fats that are naturally available in foods. These are the omega fatty acids. They contain compounds which lower bad cholesterol which helps in raising your HDL. Consider including salmon, herring or mackerel in your diet. Nuts such as almonds, flaxseed and walnuts are good too. Avocados are good sources of omega fatty acids too.

While a diet rich in good fats is important, there is need to avoid and cut out a diet that increases LDL. Start by cutting out your consumption of red mead and dairy products. If you are going to have any, consider taking lean meat or low fat dairy products.

Substances in your diet that sabotage your HDL levels include fried foods, commercial baked products, carbonated drinks, candy etc. Most of these items have high levels of trans fat which get into the body only to lower good cholesterol.

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Low-Fat Cooking for A Low-Fat Lifestyle

Fat is in the news again. Especially, we are being urged to purge something called trans fats from our diets. Cities such as New York have even started banning restaurants from using trans fats.

What are trans fats? Although some trans fats occur naturally--primarily in certain animal-based food products--most of them are made when manufacturers add hydrogen to vegetable oil. Hydrogenation increases the shelf life and stabilizes the flavor of foods, but at a health cost, scientists have learned.

Trans fats raise the level of bad cholesterol in your body, increasing your risk for heart disease, much the same as saturated fat does. Now, some dietary fat is good and necessary for us, but to the extent possible it should be the unsaturated, non-hydrogenated kind.

Trans fats are most frequently found in vegetable shortenings, some margarines, cookies, crackers and other foods made with or fried in partially hydrogenated oil. As a response to the growing recognition of the health risks of both trans fats and saturated fats, low-fat cooking is again coming into vogue in the home kitchen.

Low-fat cooking is a good idea for all parts of your meal--yes, even dessert. The problem for those of us who love to cook (and eat!) is that fat carries so much of the flavor that we love in our favorite foods. The challenge is to find ways to add back in the flavor and texture that are lost when you take out the fat. A great way to do this is with seasonings. Each dish will require a different combination of seasonings to make it taste its greatest. Be prepared to experiment.

Another tip: Low-fat cooking is nearly impossible unless you use nonstick pans, which do not require oil for cooking. So, before you change to a low-fat lifestyle, make sure your kitchen is stocked with the proper type of cookware.

As for cooking methods, try grilling or baking the things that you used to deep-fry. Other good low-fat cooking methods include braising and poaching. Steaming vegetables in the microwave is a good example of low-fat cooking.

The benefits of a low-fat diet are many. You cut your risk not only of heart disease, but also of obesity with its many attendant complications. Starting your children on a low-fat diet builds a foundation for healthy eating habits as adults.

As for low-fat recipes, the Internet is chock-full of them. Most restaurants nowadays offer healthy, low-fat choices on their menus; check out some of the books and ebooks of "secret" restaurant recipes if you want to learn to make them at home.

Yes, a low-fat lifestyle can present challenges. But it can be an enjoyable adventure as well, for both you and your family.

As a response to the growing recognition of the health risks of both trans fats and saturated fats, low-fat cooking is again coming into vogue in the home kitchen. There are challenges, though, in adopting a low-fat lifestyle. Here are some ideas and tips for low-fat cooking that will turn that new way of eating into an exciting adventure.Sarah Sandori is the food and entertaining columnist for the solid-gold.info/index.html Solid Gold Info Writers Consortium. Have you ever wanted to be able to exactly duplicate a favorite dish from a favorite restaurant? Check out Sarah's article where she reveals her source for the most mouth-watering secret restaurant recipes in America: solid-gold.info/most-wanted-recipes.html solid-gold.info/most-wanted-recipes.html

Important Low Cholesterol Diet Recipes

High levels of cholesterol have become quite common among Americans in the past decade. Around 37 million Americans suffer from this disease, which is a direct result of changes in lifestyles. In the past high cholesterol levels prevailed only among adults. But today many school going children too seem to be having more than the required amount of cholesterol in their blood. Because of this reason doctors and dietitians are advising the general public to watch their saturated and trans-fat intake. Special happinesslifetime.com low cholesterol diet recipes are being prescribed not only to people who already have high levels of cholesterol, but also to people who are seemingly healthy.

The concept of happinesslifetime.com low cholesterol diet recipes is not met with a lot of enthusiasm by the public. Many people think that adhering to such recipes will mean the end to most of the food that they love. But with the recent development in the food and nutrition industry, you can still have your favorite food, but prepared according to happinesslifetime.com low cholesterol diet recipes. The best part in this is that there is hardly any difference between the tastes of real food and the low cholesterol substitutes. For example, you can still enjoy delicious desserts such as chocolate ice cream sandwich and still keep your cholesterol level to a minimum. For this, take two cups of softened low fat vanilla ice cream and mix it in a bowl with low fat chocolate chips. Place chocolate graham crackers on a baking sheet and add a scoop of ice cream mixture on top of it. Place another cracker on top of the ice cream and press lightly to sandwich it. Wrap in plastic wrap and freeze them for at least two hours. This happinesslifetime.com low cholesterol diet recipe contains less than 15mg of cholesterol.

happinesslifetime.com Low cholesterol diet recipes can be found on the internet with ease. These recipes give a wide variety to your lower cholesterol diet without compromising the taste. But make sure that you get lower cholesterol on diet recipes from a trusted source on the internet. Make sure that the website you are downloading recipes from is a professional health related website. There are many advertisements on the internet which can be misleading, promising impossible results in short time. It is wise to be wary of such things when looking for happinesslifetime.com low cholesterol diet recipes.

There are also books on low in cholesterol diet recipes in the market today. These can be bought from your local book store at a starting price of around $3 and can go up to around $20. The local library is also a good, cost effective place to hunt for happinesslifetime.com low cholesterol diet recipes. You can also make your own recipes low in cholesterol if you can correctly identify the ingredients which contain lower cholesterol.

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What is High Cholesterol?

It is an imbalance of the two main cholesterols in our bodies.

Our liver manufactures most of the cholesterol found in our system. Only a very small amount is added from the foods we eat. Cholesterol its self is not a bad thing -- in fact it is absolutely necessary for our continued existence.

The two main cholesterols -- are characterized by the terms 'Good' (HDL-- High density Lipoprotein ) and 'Bad' (LDL - Low Density Lipoprotein)-- meaning you have both good cholesterol and bad cholesterol in your body.

These terms for cholesterol are a simplification. Your body needs both cholesterols, but in the correct balance. The term high cholesterol comes in when this balance is out of whack and we are said to have high cholesterol.

The true nature of your 'Cholesterol Problem' is the imbalance between the good and bad cholesterol.

Your 'Good' cholesterol can be below the normal range, while the 'Bad' cholesterol can be at the normal range creating a cholesterol problem. Or both the 'Good' and the 'Bad' are high giving you --again - a cholesterol problem. Then there is the 'Good' cholesterol at a normal level and the 'Bad' at a higher then normal once again giving you a cholesterol problem.

Confused? Please don't be. When you ask the question -- What is high cholesterol? It simply means an imbalance of the two.

Correcting this imbalance is the goal and sometimes all that is needed is a little more exercise and a change of diet. Sometimes this is all it takes.

Other times -- though -- that doesn't work and we our faced with needing drugs - known as statins - which do reduce cholesterol - all the cholesterol -- both good and bad. Having done this we still windup with an imbalance!

It has been discovered, many people who take statin drugs - experience some form of intolerance to these drugs and the side affects can be quite severe. There is growing evidence that statins cause loss Coenzyme Q10.

Coenzyme Q10 (CoQ10) is found in every cell, is produced by the human body and is necessary for the basic functioning of all cells. Especially those of the heart and liver.

Obviously loosing CoQ10 could very much put your life at risk!

Ask -- what is high cholesterol? And now you know it is an imbalance, but the drugs that are supposed to help with it are in fact quite dangerous!! What can you do?

There is a safe, natural and gentle alternative.

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Lower Cholesterol Levels With Proper Diet

The state of the human body when more than the necessary amount of cholesterol circulates in the blood is known as high cholesterol. Cholesterol is an essential component of our body, but too high an amount of it leads to heart disease. This condition is the result of various factors. These include old age, sedentary lifestyle, and certain diseases. High cholesterol levels are often thought to be hereditary, thus a family history of the syndrome also increases risks.

How to lower Cholesterol

There are several ways in which cholesterol may be reduced. The first step to reducing cholesterol is leading a healthy lifestyle. A proper diet and an active lifestyle is a must for both prevention and cure of cholesterol. One must also give up smoking. However, if these are not enough for lowering cholesterol, one must take the help of medication. Several cholesterol lowering drugs are available in the market. These drugs raise the levels of good cholesterol (HDL) and lower the levels of bad cholesterol (LDL). Some of the medicines commonly prescribed by doctors are:

1. Statins

2. Absorption Inhibitors

3. Natural Supplements

4. Omega-3 Fatty Acids

5. Niacin

happinesslifetime.com Low Cholesterol Diet

A proper diet is the best way to control cholesterol. A diet low in cholesterol should be planned with the following points in mind:

-Plenty of fruits (especially seasonal fruits) and all types of leafy vegetables should form an essential part of one's diet. Fruits and vegetables are not only full of vitamins and minerals; they are also very low in calorie and fat content.

-Consumption of saturated fats should be brought down to a bare minimum.

-Partially hydrogenated oils have trans-fat which increases cholesterol; these too should be avoided.

-High intake of carbohydrates also increases cholesterol. Refined flour must be substituted by whole grains and whole grain flour.

-Milk and dairy products must be low fat or skimmed.

-Lean meats such as chicken and turkey are a healthier option than red meats such as beef and goat. However giving up meat altogether is the best option.

-Olive oil and canola oil are high in unsaturated fats and thus healthier oils. These should be used for cooking and salad dressings.

High Cholesterol Foods

One of the ironies/tragedies of our life (especially for foodies) is that the better the taste of a food, the higher seems to be its cholesterol content. High cholesterol foods are those which have high amounts of saturated fat, dietary cholesterol, and trans-fats. High cholesterol foods are also low in fiber content. Common high cholesterol foods are French fries, all types of fast food such as burgers, chips, foods containing eggs and refined flour and sugar such as pastries, cookies, cakes, chocolates and other sweets. Two basic components in food lead to high cholesterol. These are:

-Saturated fat, which is mostly found in animal products.

-Dietary cholesterol, a component in most animal foods.

Foods to Avoid - High Cholesterol

The following are the foods to avoid high that contain high cholesterol: butter, eggs, ice-cream, cream, cheese, whole milk dairy products, shrimp, organ meats like kidney and brain, duck, goose, and all foods containing saturated fats and oils such as beef, veal, egg yolks, fried food, fast food items, coconut, commercially baked foods, processed meat, palm oil, margarine, and ice-cream.

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Cholesterol - The Good, The Bad, And the Ugly - Can Exercise Help?

Medical science has a pretty good idea of how exercise affects Cholesterol. Exercise combined with dietary changes provides a double whammy that changes your overall blood fat profile in a favorable direction. It can lower the "bad" Cholesterol level and at the same time raise your level of "good" Cholesterol.

We know it sounds complicated, but you really don't need to carry a medical encyclopedia to understand Cholesterol and how you can use diet and exercise to control it...

Here's the scoop:

Cholesterol is circulated through your blood wrapped in lipoproteins, which are a gooey combination of triglycerides and protein molecules. (Triglycerides are yet another problematic blood fat.)

Low density lipoprotein (LDL) is the "bad" kind because it carries large amounts of Cholesterol and tends to stick to artery walls, much like snowflakes accumulate on the ground.

In contrast, high-density lipoprotein (HDL), the "good" kind, contains significantly less Cholesterol than LDL. As HDL travels through the bloodstream, it picks up Cholesterol and carries it back to the liver, where it is broken down and eventually excreted from the body.

The LDL, you have in your blood, the greater the risk of heart disease. (LDL) level should 130 or lower) The higher your HDL, the lower the risk. (HDL should be 50 or higher.)

In fact, it appears that for every 1 percent increase in HDL, there is a 2 to 3 percent drop in heart disease risk.

We have a kind of balancing game going on here, with your hear health as the prize. The winning number is a relatively low LDL level 0 or a relatively high HDL level.

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Best Cholesterol Treatment Alternatives to Keep Your Heart Healthy

High cholesterol levels can cause a multitude of serious health issues. In the search for the most effective solutions, some people opt for cholesterol treatment alternatives that can still provide good results, but without the adverse side effects often associated with prescription drugs.

One of the most popular medications being used to treat cholesterol is called statins. They are often prescribed by doctors and considered to be a potent at lowering cholesterol levels in the body. However, what most publications failed to disclose, is that statins can pose some dangerous risks to the body.

Without a doubt, statins can effectively help lower your cholesterol level. However, sometimes they work a little too well. There have been many instances where people's cholesterol levels have been pushed down too low as the result of taking statins. This is not a cause for celebration, as healthy amount of cholesterols are still needed by the body to produce various useful hormones. Statins are also known to hinder the production of coenzyme Q10 - a powerful antioxidant that helps improve muscle function. So it's not that they don't work in lowering cholesterol levels, it isa matter of whether or not those levels can be regulated properly.

While controversy still surrounds the use of statins, some health experts believe that natural cholesterol treatment alternatives are just as effective. Combined with a healthy and balanced diet, they help maintain good cholesterol levels in the body. There are many types of cholesterols in your body, often classified by their density. The higher the level of density, the more beneficial it is for you. For example, since LDL and VLDL have low density particles - they are considered dangerous for the body; as they clog up artery walls and contribute to clots. On the other hand, there are cholesterols that have high density particles, such as the HDL. They actually help manage blood cholesterol levels efficiently and dispose of excess cholesterol from your body through solid waste.

While statins work effectively in lowering cholesterol, as mentioned above, they do carry many label warnings that are serious. These side effects have made natural supplements preferable among health practitioners, as they contain beneficial ingredients such as policosanol, pumpkin seeds oil, lecithin oil, niacin and phytosterols. These alternative natural remedies are worth considering as they are not only effective, but also safe. And can help you regulate the cholesterol in your body and keep it at a healthy level.

Unfortunately, most people do not known which diet supplements to take to keep their heart, arteries and body in good shape. My independent research has discovered that the best cholesterol treatment alternatives should contain all of the essential nutrients like policosanol, pumpkin seeds oil, lecithin oil, niacin and phytosterols in a balanced formula. Most only usually only contain one or two of the essential cholesterol fighters that you need. But there is one natural supplement that contains them all in the exact quantities you body needs to fight bad cholesterol and keep your heart healthy. Visit my website for more information on the best cholesterol treatment alternatives.

John L. Johnson is passionate about good health, healthy living and only using natural cholesterol reduction [balancingcholesterol.com/]. supplements to keep his heart and body in top condition. John L. Johnson is the father of three young children. You can find more information on his website [balancingcholesterol.com/]

(c) Copyright - John L. Johnson. All Rights Reserved Worldwide.

Risk Factors for High Cholesterol

High cholesterol is when the low-density lipoprotein (LDL) levels rise above normal levels. Some of the risk factors for high cholesterol include a diet that is high in unhealthy fats and low in fiber, as well as high triglycerides, being overweight, diabetes and a sedentary lifestyle.

High cholesterol can cause many diseases of the arteries and heart as well as contribute to the onset of diabetes. Listed are some of the risk factors for high cholesterol.

High Fat Diet

A high fat diet is one of the most common risk factors for high cholesterol levels. Saturated and trans-fats from animal proteins and processed foods are unnatural, and thus the body does not know what to do with them. Thus they often build up in the body, causing the cholesterol levels to rise.

Low Consumption of Fiber

Fiber is absolutely essential in helping the body to maintain the cholesterol at a healthy level. The reason being is that fiber helps to slow down the absorption of the bad cholesterol in the digestive system. The less cholesterol that is absorbed into the body, the less likely the levels will rise to dangerous or abnormal levels.

Overweight and Obesity

Those who are overweight or obese are at a much greater risk for developing high cholesterol than those who are able to maintain their weight at a healthy level.

High Triglycerides

Triglycerides are formed from calories, and when excess amounts of calories are consumed on a regular basis, then the levels can rise dramatically. High triglyceride levels not only contribute to the total cholesterol count, but they can also cause the LDL cholesterol levels to rise.

Diabetes

Those who suffer from diabetes have a much higher chance of developing high cholesterol levels.

Sedentary Lifestyle

A sedentary lifestyle, where one has an office job and does not take the time to exercise is at a higher risk. Exercise increases the blood flow and thereby helps to wash out more toxins from the body. Toxins contribute to abnormal cholesterol levels in the sense that fat cells are needed in order to keep them from harming the organs.

Alcohol Consumption

While alcohol consumption may not have a direct impact on cholesterol levels, it does however increase the triglyceride levels, which can directly affect cholesterol.

Smoking Cigarettes

Cigarettes and cigarette smoke has also been shown to contribute to abnormal cholesterol.

Stress

Stress may not be a direct contributor to high cholesterol, but it can cause individuals to turn to an unhealthy diet, alcohol or cigarettes.

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Cholesterol - The Eternal Story of Good and the Bad

Cholesterol is a whitish fatty molecule produced in the liver. However, although it is the liver that makes most of it, yet we take some portion of it through our diet. Cholesterol performs several functions in the body like strengthening our cells and formation of bile salts which help in digestion. It also regulates body temperature and pressure.

However Cholesterol is both good as well as bad. Good one is associated with a healthy heart functioning. High density lipo protein or HDL is known as good cholesterol. This is referred as good cholesterol because it protects us from heart disease and is known to carry it away from the arteries to the liver.

Low density lipoprotein or LDL is known as bad cholesterol. This is "bad" for this cholesterol accumulates in the inner walls of arteries. The increase in rise of cholesterol leads to the rise of your blood pressure and may cause so many problems related to heart diseases including heart failure. The narrowed arteries which lead to heart can lead to various risks like heart attack and stroke.

When you walk, run or climb the stairs, if you feel heavy, then consult a doctor, may be you are with high blood pressure. You may feel some heavy load on heart and a visit to the doctor may reveal that it is due to high cholesterol level in your blood.

You should go for cholesterol level test every 3-5 years. Levels of this can be maintained by eating low fat diet. Foods containing high levels of fatty acids like palm oil, coconut oil, eggs, meats raise blood cholesterol level and causes heart diseases. To maintain the levels at optimal levels you can use skim milk, eat fish instead of meat and eggs.

Light exercises reduce the level of cholesterol in our body. So, go for it. Check your cholesterol level in your body at regular intervals and adopt of a healthy lifestyle to combat its increase in your body.

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Six Reasons Why Doctors & Nutritionists Are Turning To The Mediterranean Diet

In recent years, doctors, researchers, scientists and nutritionists have taken a close look at the Mediterranean diet. Nearly universally, these experts and professionals have come away from their examination of the Mediterranean diet with positive perceptions of the dieting scheme.

There are a number of reasons why experts of all sorts -- from doctors to researchers to nutritionists -- look favorable upon the Mediterranean diet regimen. By considering the benefits of the Mediterranean diet that have been identified by experts, you will be able to better determine if the Mediterranean diet is right for you.

1. Low in Saturated Fat

On the surface, a person giving only a cursory review of the Mediterranean diet might conclude that it is not a healthy diet plan because it is "high in fat." Concluding that the Mediterranean diet is high if fat and harmful is an erroneous conclusion.

While it is true that the Mediterranean diet does derive a significant percentage of its calories from fat (around thirty percent daily in most instances), the calories come primarily from olive oil and consist of unsaturated fats. In other words, being low in saturated fat, doctors are recommending the Mediterranean diet for their patients.

2. A Plentiful Array of Fresh Fruits and Vegetables

Doctors are recommending that their patients eat at least six servings of fruits and vegetables throughout the course of the day. Many of these same doctors are turning to the Mediterranean diet because as a matter of routine people who follow this diet program are eating more than the minimum recommended daily allowance of fruits and vegetables. Additionally, rather than using processed fruits and vegetables, the Mediterranean diet features an abundance of fresh fruits and vegetables.

3. Low in Red Meat

Many doctors can be found encouraging their patients to limit the amount of red meat that they include in their diets. Limiting red meat in a diet can assist in lowering the levels of "bad cholesterol, helping to reduce the indigence of heart disease and some cancers.

4. Low in Fatty Dairy Products

Another reason that doctors favor the Mediterranean diet is found in the fact that the diet plan is low in the consumption of fatty dairy products. More and more doctors are encouraging their patients to use only low fat or non fat dairy products. People who follow the Mediterranean diet actually use very little dairy on a day to day basis. For example, a heavy egg eater on the Mediterranean diet eats for eggs a week. Many do not eat eggs at all.

In addition, milk is used within the diet in limited fashion. Heavy creams and sauces are not on the Mediterranean menu at all.

5. Helpful in Preventing Diseases

One of the primary reasons that doctors recommend the Mediterranean diet for their patients rests in the fact that the diet program has been demonstrated as being helpful in reducing the risks of certain diseases, including:

-- cancer

-- heart disease

-- cardiovascular disease

-- hypertension

-- diabetes

-- obesity

6. A Ready Source of Fiber and Whole Grain

Finally, doctors recommend the Mediterranean diet for their patients because it is high in dietary fiber and whole grains. Both fiber and whole grains have proven important in preventing disease and in maintaining an overall sense of wellness and good health.

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Eating Foods to Avoid High Cholesterol is Easier Then You Think

Cholesterol over the years has gotten a bad name and most people view it as something that must be avoided and eliminated completely from their lives. What most people fail to realize because of the misinformation they've been fed is that cholesterol is a necessary nutrient that our bodies use to produce everything from cell walls to hormones. It is much like anything else, in moderation it is not a "bad" thing and if you know the foods to avoid high cholesterol it is easy to keep your levels under control.

Cholesterol itself is a waxy substance that circulates through the bloodstream and can be found in all your bodily cells. Most of it is actually made by the body in the liver while the rest we get from the foods you eat. It is when you overindulge in the wrong types of foods that high blood cholesterol levels can occur raising the risk of heart disease and stroke.

The other thing you need to know is that there are two types of cholesterol: HDL, or high density lipoprotein, cholesterol and LDL, or low density lipoprotein, cholesterol. LDL is considered bad and is the primary reason for the health risks associated with cholesterol. HDL on the other hand is considered good and is responsible for filtering LDL out of the blood stream back to the liver where it can be excreted from the body.

The problem most people have when it comes to maintaining the proper amounts of LDL and HDL cholesterol in their bloodstream is through diet. The so called "western diet and lifestyle" that predominates in our culture has lead to this growing problem. The growth of the "fast food lifestyle" both at home and eating out is a direct cause of rising cholesterol levels.

This is a problem that can be readily dealt with by eating a healthy diet of foods to avoid high cholesterol. Fruits, vegetables, whole grain high fiber foods, and certain seafood's are all good places to start in the fight against high cholesterol. These foods either contain no cholesterol, help remove it from you body (fiber), or they help raise the levels of good HDL cholesterol as is the case of omega-3 containing seafood's such as salmon.

Foods to avoid that are high in cholesterol include red meats and dairy products. This does not mean you cannot eat these foods but if you wish to lower cholesterol levels then these must be eaten in moderation and choose only lean cuts of meat and low fat dairy products. It is also important to avoid and eliminate sources of saturated fats and transfats from your diet. In studies these two fats have been shown to increase LDL cholesterol levels more then even cholesterol containing foods.

All it really takes when considering which foods to avoid high cholesterol is some up front research. There is a wealth of information available from your doctor, nutritionists, and on the internet that can help you make good choices going forward as you work to lower your cholesterol.

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How to Live Healthy Through a Heart Friendly Diet

Often referred to as the center of our entire body system, our heart is indeed the most important part. It is classified as a special type of muscle known as myocardium and is mainly responsible in simultaneously supplying oxygenated blood to all areas of our body. The blood is securely delivered in every beat that exerts a specific pressure known as blood pressure to the veins and arteries. As we all know, it is not advisable to have either a high or low blood pressure and all available precautionary is needed to maintain it in a healthy level. Probably one of the best means of keeping your heart healthy is through a heart healthy diet.

Basically, any type of food can cause direct effects to the heart. Thus, feeding your mind with heart friendly types of food is important to best condition the said organ. In this manner, a person is able to avoid a wide variety of heart diseases. And what needs to be kept in mind is that most of these diseases can be fatal especially when taken for granted.

Fortunately these days, there is a wide variety of diets that everyone can choose which greatly emphasizes in keeping the heart healthy. Although these happinesslifetime.com diet programs differ in various ways, they are all meant to share one common goal and that is to best condition the heart. What really counts is the guideline that provides an effective knowledge support for every heart healthy diet. Through this guideline, a person is able to distinguish the right foods from the wrong ones.

First stop deals on the prescribed daily amount of saturated fat intake which is just within 8-10% of a person's daily total calories. It is also recommended to have more amounts of monounsaturated and polyunsaturated fats compared to the saturated ones. When added, the recommended total fat intake should be nothing more than 30% from the daily total calories.

300 milligrams is the allowable amount of daily dietary cholesterol in every heart healthy diet. Having more than the prescribed level will result to high cholesterol, which is not good for the heart. One good way of avoiding a high cholesterol level is through foods that are known to be low in cholesterol. This includes whole grains, fresh fruits, vegetables, and moderate levels of fish as well as skinless poultry. The amount of sodium intake should also be well observed. Generally, 2,400 milligrams of sodium is the only allowed daily consumption. It is also necessary to keep up with a moderate level of calories. As a result, your blood cholesterol level is significantly reduced and you get to maintain a healthy weight.

Based on the facts presented above, you will then realize the main key towards a healthy heart is through acquiring the right set of knowledge. It would be better and wise if a person is able to find ways in gaining additional knowledge of the given subject. In the first place, the significance as well as the general effect of a heart friendly diet will be probably lost without ever understanding the main essence of the whole program.

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Lowering Cholesterol Through Smart Food Choices

For the last several years scientists have been comparing natural happinesslifetime.com cholesterol lowering foods that contain sterols with pharmaceutical counterparts--statins. The results have repeatedly shown that, in over 140 different studies, including certain happinesslifetime.com cholesterol lowering foods will give you as good a chance of lowering your cholesterol as pharmaceutical statins.

Statins, including Lipitor, Zocor and Crestor, work by inhibiting an enzyme along the pathway of cholesterol synthesis. The disruption of the pathway prohibits cholesterol from forming, resulting in less cholesterol in the bloodstream. Some studies show statins may also help the body reabsorb cholesterol plaques that have formed on artery walls.

In comparison, plant sterols and stenols (also called phytosterols) are plant extracts that work in a similar fashion, but naturally. Phytosterols work by blocking the absorption of cholesterol in the intestine. This has the effect of lowering bad cholesterol (LDL cholesterol) but not negatively affecting good cholesterol (HDL) levels. Plant sterols/stenols are found in vegetables, nuts, grains and fruit. It is recommended that those wishing to lower cholesterol levels consume at least 0.8 grams of phytosterols daily. There are some simple changes you can make in your diet to incorporate cholesterol-lowering foods.

A simple morning routine: Add oats and oat bran to your diet. Eating natural oats for breakfast is a great way to get sufficient fiber intake as well as adding natural happinesslifetime.com cholesterol lowering foods to your diet. Stay away from sugar packed boxed versions and stick to natural slow or fast cooking oats. Add fresh fruit and nuts to amp up the heartiness and nutritional value. Use ground oatmeal in soups, stews and as a substitute for flour. The American Dietetic Association suggests swapping one-third of the flour in recipes with quick or old-fashioned oats.

Snack on nuts all day: Almonds are a great source of monounsaturated fats, as well as the additional benefits of having fiber, protein and antioxidant qualities. One study involving the effects of almond consumption and cholesterol showed a decrease of bad LDL cholesterol by 4.4% after three months of eating a handful of almonds and a marked decrease of 9.4% when two handfuls were consumed daily. Walnuts are high in omega-3 fatty acids, which are responsible for lowering triglycerides in the bloodstream. Most nuts are high in calories, so if you're watching your weight, consider eating no more than 2-3 servings of nuts daily.

Consuming dark, leafy vegetables such as spinach, kale and even avocados can also aid in lowering cholesterol. Omega 3s have been associated with slowing plaque build-up in arteries. Some foods high in omega-3s are fatty fishes such as tuna and salmon are are efficient at lowering bad cholesterol.

Many companies are adding phytosterols to their products to make them healthier. Mars, Inc. has produced a chocolate bar that has added sterols and maintains the antioxidant qualities of the dark chocolate. This tasty fortified chocolate bar is called CocoaVia. Another company, Promise Activ Supershots contains 2 grams of plant sterol per 3oz drink.

In order to get the most benefit from phytosterols, make sure to eat a balanced diet. One that is high in leafy greens, nuts, grains and oats and fruits. Get plenty of exercise on a regular basis, and consider including a phytosterol supplement either in the pill, chocolate or juice/yogurt formula.

Top SEVEN FAVORITE Cholesterol Reducers:

1. Oatmeal: Slow or Fast cooking. Add fruit and nuts as desired

2. Blueberries: High in sterols, tasty and easy to snack on

3. Nuts: Alternate between favorites of almonds, walnuts and pistachios

4. Avocado, Flaxseed and Olive Oils: High in good HDL cholesterol

5. Yogurt with active live cultures and added Sterols

6. Pomegranate and Cranberry Juices (100% juices only) tasty and raises good HDL naturally

7. Salmon and Tuna: High in Omegas, great at reducing LDL's

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Cholesterol and How It Works in the Body

Most people view cholesterol as the bad guy. It is often the villain of almost all existing diets on this planet, all of which have devised a plan to eliminate its existence. Did you know that cholesterol also has its benefits?

Cholesterol is a wax-like (like candle wax) substance that our body naturally produces in the liver or intestine. It helps to form cell membranes and some hormones, and performs other functions necessary in a healthy body.

Also, cells need cholesterol to help them adjust to changes in temperature and nerves need it to act as insulation. Testosterone, Progesterone and Estrogen (sex hormones) are some of the hormones that need cholesterol to be produced. Bile, a fluid produced in the liver, plays a vital role in fat digestion. Our bodies also need cholesterol to make vitamin D in the presence of sunlight.?

So, what goes wrong?

Since cholesterol is produced by the body, adding external sources (i.e, foods high in fat) contributes to higher than normal levels of cholesterol in the body. Cholesterol as with any other fat is not water soluble; our bodies can't absorb them. Instead, they are carried around by proteins (called lipoproteins) around the body to the cells that need them. There are 2 kinds of lipoproteins:

LDL?(low-density lipoprotein)?is the?harmful?type of cholesterol.?LDL is the major cholesterol carrier in the body. It is composed of mostly cholesterol and less protein. Too much LDL means that there is a lot of cholesterol circulating around the body. It can cling to arteries in your heart and brain, causing atherosclerosis.

HDL?(high-density lipoprotein) is a?protective?type of cholesterol. It contains more proteins than cholesterol and studies have shown that they have a way of "cleaning" arteries as they move through the body.

The correct way of handling cholesterol is through a diet rich in unsaturated fats and poor in saturated fats.

Here are some examples of the good kind of fats:

-Monounsaturated Fats: olive oil, peanut oil, canola oil, avocadoes, nuts and seeds

-Polyunsaturated Fats: Vegetable oils (sunflower, corn, soy and cottonseed)

-Omega 3 fatty acids: cold water fish (salmon, mackerel and herring), flaxseeds, flax oil and walnuts

Some examples of sources of cholesterol you need to stay away from:

-Saturated Fat: Animal products; coconut, palm and other tropical oils.

-Trans Fat: commercial baked goods, fried foods and margarine.

-Dietary Cholesterol: Animal products

As with all things, the right amount of Cholesterol in your diet is ideal. Keep in mind that unlike other risk factors of heart disease (age, gender and genetics), cholesterol levels are modifiable. It takes a conscious effort to avoid extra cholesterol in the diet.

Some tips to help you get started:

-Sautee your dishes in olive oil instead of butter.

-Trim the excess fat and skin from beef, chicken and pork products.

-Use spray-on or measure oil with a teaspoon than pouring straight from the bottle.

-Check the nutrition labels of the food you buy. Some foods make their packaging look healthy, but contain increased amounts of fat and sodium.

In conclusion, you make the decision of how much fat is in your diet -whether you buy regular oils or healthy oils, or if you grill that t-bone with 2 inches of fat in it. The right amount and kind of cholesterol in your diet can help you get that right balance for your health.

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Diet Pills - How Effective Are They?

Obesity is a term that is commonplace to mankind these days and it is indeed a sad situation that people although are benefiting from improving technologies, these very innovations tend to make them lethargic and lazy, thus accounting to overweight issues. The so called 'lifestyle diseases' a fancy term used for diseases that develop due to a lavish lifestyle in terms of food habits, is certainly not fancy when it comes to health issues. Putting on a lot of pounds doesn't just cause depression due to the damaged self-image but intermittently causes disorders like elevated blood pressure, high cholesterol, diabetes, osteoporosis, heart stroke and so on.

Obesity is frequent in first world countries wherein half the population is overweight, obese or morbidly obese. Having immediate change in the food habits and other lifestyle habits and sustaining these habits is the key to healthy living. However, if you have observed, some of us, no matter how much we workout or follow low-fat or low-carb diets just do not seem to lose the weight that we are supposed to. In such situations, the person in question gets really demotivated and almost gives up on the dedicated exercise and diet and falls prey to unhealthy habits again.

First of all, detect the reason why you have put on weight. There may be many factors affecting your weight gain that may include some common elements like hereditary traits, metabolic disorders like under active thyroid hormone (hypothyroidism) and a few more. In such cases you may have to find shelter in diet pills that help you reduce weight efficiently and once you have attained your target weight it becomes your responsibility to maintain it.

These diet pills are categorized into appetite suppressants, hormone supplements (that enhance metabolism) and fat absorption inhibitors. Most of these drugs are effective and show obvious results in a couple of weeks. It is better that you have them doctor-prescribed in order that they do not cause any serious side effects depending on the medical conditions that you might already have or other habits that you might exercise in your routine life. These side effects usually improve as your body adjusts to the drugs.

In order to avoid weakness or drowsiness one must consume nutritional foods with high protein and vitamin content and traces of fat that are essential to the body. There are many diet tips available to you on the internet. Just make sure that you do not starve. Never go hungry or never fill yourself when not hungry. Listen to your body needs and act accordingly. Involve regular exercises as well, since these diet pills cannot work wonders if you do not co-operate.

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Lowering Cholesterol Through Diet - A Super Food You Should Know About

If you are reading this article, you are probably a health-conscious individual. Asking a question like how effective is lowering cholesterol through diet probably comes naturally to you. In this article I would like to discuss the requirements for lowering cholesterol through diet as well as a specific food that you will want to make a regular part of your routine.

Lowering cholesterol through diet is not difficult to do if you are willing to make a few simple changes in your eating habits. The primary requirements of a diet for lowering cholesterol are that it be low in saturated fats and high in fiber content.

This high fiber diet will contain high quantities of vegetables, some of the best of which are broccoli, spinach and cauliflower.

It's only common sense to many people that spinach would be effective cholesterol lowering food, but let's take a look at why this superfood is so important. Did you know that it only takes half a cup of cooked spinach to supply 95% of the RDA of beta carotene and 85% of the suggested daily intake of lutein and zeaxanthin.

These nutrients combined with the vitamin C found in spinach work together to keep oxidized cholesterol from building up on blood vessel walls. So, you see spinach is more than a high fiber food. It is one of the powerful lowering-cholesterol-resources.com/superfoods.html superfoods that is an indispensable tool for reducing cholesterol.

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Short Term Lifestyle Changes Lower Cholesterol

A study of a 30-day healthy lifestyle program shows minor lifestyle changes can produce a reduction in cholesterol level

More than 100 employees of a local firm participated in the program, which required them to eat 70 grams of oatmeal daily in addition to adopting a healthy lifestyle.

After 30 days, 70 percent of the participants had total cholesterol reductions of between 0.1 mmol/L and 3.5 mmol/L.

According to consultant dietician, this programwas designed to motivate participants to eat a fiber-rich diet low in saturated fat and sugar, and to increase their physical activity. For example, participants were encouraged to use the stairs instead of taking the lifts. Many were also advised to exercise with their children on a regular basis.

Although the program was simple it still posed appreciable challenges the eating habits from the dietician's point of view are the biggest challenge because you are changing habits that people have been brought up on from day 1.

Therefore, it was important for dieticians to introduce realistic achievable goals that could be followed over a long term. For example, dieticians may advise people to eat pizza twice weekly instead of daily.

In contrast, many professionals try to put people on a very strict diet, which works for 2 to 3 weeks but will not work for the rest of their lives.

It was found that the physical activity component easier to administer. Most people did not realize there are simple activities they can incorporate in their daily living.

The intervention was coordinated by a team involving doctors, dieticians and an occupational nurse. A large medical group practice coordinated the testing and counseling, in addition to overseeing medical and health aspects of the program.

Commenting on the program, consultant cardiologist recommends a healthy lifestyle to patients to reduce their cholesterol levels.

Healthy lifestyle has been known to reduce cholesterol levels by seven to 15 percent. With every reduction of one percent in total cholesterol, cardiovascular mortality is also reduced by one percent.

However, he pointed out that adhering to healthy lifestyle interventions calls for motivation and patients should be followed up regularly to reduce the drop out rate.

Furthermore, healthy lifestyle alone is only recommended for patients with mildly elevated cholesterol levels while others may need to be treated with medication as well.

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