Monday, March 31, 2014

Choosing Wisely - Foods That Help Lower Bad Cholesterol

High cholesterol has become one of the most common health concerns among people of all ages. Now, more than ever, healthcare professionals are repeatedly stressing the importance of choosing the right foods to help lower bad cholesterol and maintain the good. While the food you eat isn't the only consideration here, (exercise plays a part in it as well), it can play a bigger role than you may think.

HDL is what is considered the good cholesterol and LDL is known as the bad. The objective is to keep both your HDL and LDL at certain levels, which has probably been stressed by your doctor during each visit. Newer cholesterol recommendations urge people to keep their overall cholesterol below 200 milligrams, which is a bit lower than has been specified in the past. The good cholesterol, or HDL, should be above 40 milligrams, with a new sliding scale set for bad cholesterol or LDL. People without known heart disease factors should keep their LDL below 130 milligrams, while those with more than one risk factor for heart disease such as obesity, diabetes, high blood pressure, or low HDL cholesterol levels should keep their LDL levels below 100 milligrams.

There are several ways to lower your overall cholesterol levels, and selecting foods that keep the cholesterol in your blood low is a good place to start. There are several foods that can help you do this, and numerous ways to prepare them that will start you down the right path. It may be difficult, but it will be worth it in the end.

Start by using only low or nonfat fairy products such as milk, yogurt, and cheese. Regular dairy products are high in saturated fats, which will raise your cholesterol levels. The more you use low or nonfat products, the more used to it you will become.

Limit your intake of saturated fats. No more than 5 percent of your daily calories should come from this. That equals about 10 to 11 grams a day.

Avoid foods with added trans-fat. This fat comes from partially hydrogenated vegetable oil that is often found in fried or processed foods such as crackers and baked goods.

Base most of your meals around beans, vegetables, whole grains, and fruits. Minimize your intake of low saturated fats such as the dairy products mentioned above.

Include soy protein in your diet in place of animal protein. Recent studies have shown that 25 grams of soy protein a day can actually help to lower cholesterol.

Limit your sugar intake. Sugar turns quickly to fat, which will not help to lower your cholesterol one bit. While it is okay to eat them sometimes, keep it to a minimum.








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Cholesterol BAD?

The first thought that comes to a person's mind when buying something with high cholesterol level would be "NO! I don't want to end my life with a heart attack!!" They are probably right but CAN THEY POSSIBLY LIVE WITH NO CHOLESTEROL AT ALL? Cholesterol is the cause of number of diseases related to heart but on the other side it is an essential sterol that gets converted to other steroid hormones. Not to mention that the cholesterol intake level of a person is proportional inversely to the cholesterol synthesized by the body itself. So is cholesterol really a nightmare or is this just another misconception?

Cholesterol is a lipid found in the tissues of all the animals, associated with other sterols. It is the best known member of the biological group - sterol, a combination of steroid and an alcohol. Most of the cholesterol is produced inside the body and only a minute quantity has dietary origin.

Almost of 20-25% of the total daily production occurs in the liver. The other sites include the intestines, suprarenal glands and reproductive organs. This cholesterol is either converted to other hormones, transported to cell that require cholesterol or secreted via bile into the intestines. Of the cholesterol poured into the intestines, 92-97% is reabsorbed in the intestines and recycled via the enterohepatic circulation. The cholesterol, insoluble in blood, of the diet is transported to the liver from the intestines, where it is absorbed, within the lipoproteins - chilomicrons, Very Low Density Proteins (VLDL), Intermediate Density Lipoproteins (IDL), Low Density Lipoprotein (LDL) & High Density Lipoproteins (HDL).

Cholesterol is mainly obtained from food having saturated fatty acids and is also synthesized from acetate inside the body. Normally the total amount of cholesterol from these two sources remains constant because the rate of cholesterol synthesis in the liver is under feedback control. When the dietary intake is high, liver synthesis is low; when intake is low, synthesis increases.

LDL is the major transport protein for cholesterol, supplying both free and esterified cholesterol to body tissues. High Density Lipoprotein (HDL) is involved in the transport of cholesterol to the liver to be broken down and excreted, and in removing some LDL cholesterol from artery walls. The esterified cholesterol is essential for a cell to maintain the fluidity of membrane over a wide range of temperature, so the cells use this esterified cholesterol for its maintenance. If the cholesterol is not esterified, the cells pushes it and the free cholesterol comes in the cholesterol, which sometimes along with Ca++ accumulates in the capillaries causing embolus formation and coronary obstruction.

The significance of cholesterol cannot be neglected. Some researched indicate that cholesterol might be used as an anti-oxidant. Besides that it also maintains the fluidity of the cell membranes. The cholesterol content of a membrane varies with the tissue and with specific membrane function. The ratio of cholesterol to polar lipids affects the stability, permeability, and protein mobility of a membrane. Membranes with high ratios have high stability and relatively low permeability; their major function is a protective barrier.

They serve primarily in synthetic and degradative reactions and energy production. It also reduces the permeability of hydrogen and sodium ions. In addition to its role in membrane structure cholesterol has other important functions. Cholesterol is stored in the adrenals, testes, and ovaries, chiefly as the fatty acid ester, and converted to steroid hormones. These hormones include the male and female sex hormones (androgens and estrogens) as well as the adrenal corticoids (cortisol, corticosterone, aldosterone, and others). In the liver cholesterol is the precursor of the bile acids, 24 steroid carboxylic acids that aid in the digestion of foods, especially lipids, and, when linked with the amino acids glycine or taurine, form the bile salts. Recently it has been suggested that cholesterol assists in the formation of lipid rafts in the membrane.

Besides the numerous functions of cholesterol, high free cholesterol level in the blood can cause life threatening problems as well. As mentioned above LDL is involved in the transportation of cholesterol. But high levels of LDL or free cholesterol in the blood causes the cholesterol to deposit in the blood capillaries hence narrowing the lumen of the vessels. The narrowed vessels increase the blood pressure and may lead to its rupture and ultimately causing an embolus. In the brain, it causes cerebro-vascular accidents and in heart it causes Ischemic Heart Disease. High LDL level are major cause for the arthrosclerosis of the arteries, leading to coronary heart disease and other forms of cardiovascular disease. However increase levels of HDL not only transport cholesterol to the liver to be broken down and excreted but also remove LDL cholesterol from the artery walls.

It has been suggested that abnormally low levels of cholesterol might cause depression, cancer and cerebral hemorrhage but it unclear whether cholesterol itself is responsible for it or something else associated with low levels of cholesterol. Esterified cholesterol when crystallizes in the gall bladder, is the major cause of formation of gall stones which leads to severe pain in near the liver region.

Cholesterol is present in many dietary components that we consume daily. This cholesterol is called the dietary cholesterol. Its percentage is significantly higher in animal fats (saturated fats), eggs, yolks, beef, poultry, liver, kidneys, and shrimps. Besides these, plants and fungi also contain trace amounts of cholesterol so even a vegetarian's diet has cholesterol in it but in trace amounts.

Although the intake level of cholesterol must be kept low but not so low so as to lead to its deficiency which would the affect the normal anatomical and physiological state of the body. Since the total cholesterol level in the body almost always remains same so people with higher cholesterol intake maybe at the same risk of having a heart attack as those with lower cholesterol intake. An effective way to keep the cholesterol balance healthful and beneficial to the body is by exercising regularly whether walking, sprinting, or working out in the gym. With this, the benefits of cholesterol would dominate its harms and the body would function normally at its optimum performance.








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What is American Heart Association Diet? Myths & Facts About AHA Diet

The American Heart Association Diet

The goal of the American Heart Association (AHA) diet is to prevent heart attacks, strokes and other cardiovascular diseases. The AHA specifically aims to reduce hypertension and elevated blood cholesterol.

The American Heart Association diet also aims to reduce a person's excess weight with a selection of foods that are healthy for the heart. This includes vegetables, fruits, lean meats, dairy and whole grain breads.

Although the AHA diet's goal is not to provide quick weight loss, it can help a healthy person to lose excess weight or to maintain proper body weight. The diet simply results in a healthy and sustainable weight loss over a period of time.

American Heart Association Diet Myths and Facts

A phony American Heart Association diet has spread throughout the United States and Australia. This diet includes vanilla ice cream, eggs, hot dogs and even cheddar cheese. Supposedly, one can lose up to ten pounds in three days with this diet.

The true American Heart Association does not endorse specific foods to eat, but rather recommends daily servings from different food categories. The real AHA strongly suggests that Americans cut cholesterol and saturated fat from their meals by limiting the consumption of whole milk dairy and egg yolks. The real AHA diet is a nutritious eating plan that can be followed for a lifetime.

Many people believe that a high-protein diet is the answer to their weight problems. However, eating too much protein increases health risks. Animal foods are not only high in protein, but are high in saturated fat. Regularly consuming large amounts of foods high in fat increases the risk for diabetes, stroke, coronary heart disease and several types of cancer. People who do not use excess protein effectively are at higher risk for osteoporosis or liver and kidney disorders.

A diet usually limits a person's food consumption. Yes, you probably eat less when you're on a diet and eating less probably causes you to lose some weight. However, you may not be getting all the nutrients you need to be healthy. Foods such as fruits, vegetables and whole grain products are rich in nutrients, but are lower in calories.

The AHA Diet Meal Plan

Foods Rich in Nutrients

One should eat five servings of fruits and vegetables on a daily basis. Fruits and vegetables are high in minerals, fiber and vitamins. They are also low in calories and will help control a person's weight and blood pressure.

The AHA diet suggests six equal servings of a variety of grains per day. Unrefined whole-grain foods can help lower a person's blood cholesterol.

Have two servings of fish a week. Fatty fish such as salmon or tuna would be ideal. Oily fish that contain Omega-3 fatty acids help lower a person's risk of death from a coronary artery disease. Avoid fried fish if you can.

Foods Poor in Nutrients

When it comes to eating poultry and lean meats, one should always choose those without the skin. As much as possible, prepare poultry and lean meats without saturated and trans fat. Try to avoid consuming dark meat from poultry.

Select fat that contain no more than two grams of saturated fat per tablespoon. Examples are tub margarine, corn, canola and olive oil. Cutting back on foods that contain partially hydrogenated vegetable oils will help reduce the trans fat in your diet.

Since trans fats should be avoided, be sure to select dairy products that are fat-free, low-fat or contain only 1 percent fat as much as possible.

Prepare meals that contain a little salt or no salt at all. Try to consume less than 1500 milligrams of sodium each day. Cut back on foods that contain high amounts of dietary cholesterol. As much as possible, aim to consume less than 300 milligrams of cholesterol per day.

Stay away from beverages and foods that contain added sugars. If you drink alcohol, remember to drink in moderation. If you're a woman, try to have only one drink per day. If you're a man, you can have two drinks a day. Read nutritional labels and watch your portion sizes.

Of course, try to balance your healthy meals with exercise. Make it a point to be physically active for at least thirty minutes every day. Avoid smoking tobacco, and do your best to stay away from tobacco smoke. A healthy lifestyle and diet are your best bet against cardiovascular disease.








This Article is written by Lena Butler, the author of TestCountry Articles a longer version of this article is located at What is American Heart Association Diet? Myths & Facts about testcountry.org/what-is-american-heart-association-diet-myths-facts-about-aha-diet.htm AHA Diet, and resources from other home health and wellness testing articles are used such as testcountry.com/categories.html?cat=398 Diet DNA Test.

Dropping The Carbs - The Pros and Cons of Ketogenic Dieting

We must all now be familiar with the Atkins Diet. Of all of the 'trend' diets that move through our popular culture, none has caused as much interest or controversy. Put forward by the late Dr. Robert Atkins in the 70's, the diet that has caused a storm is continuing to acquire both dedicated followers and severe opponents both within and without the medical community.

The Atkins diet itself is only the most popular of an approach usually called low-carb diets because of the primary interest in restricting consumption of Carbohydrates. Since the entire spectrum of our food is drawn from proteins, fats, carbohydrates or water, severe restriction of one group is seen by many as an arbitrary and possibly even dangerous step.

Most of the controversy surrounding low-carb approaches is not that they lie about weight-loss (studies continue to show marked weight-loss in many who use the diets) but the disturbing possibility that cutting the carbs out of your diet just isn't healthy. After all, what good is a diet that slims you down only to clog up your arteries and kill you? We've heard many arguments both for and against the use of low-carbohydrate diets, this article asks a radical question: Can going Low-Carb actually be healthy?

WHY SHOULD I LIMIT SUGAR & GRAINS?

The first and most obvious carbohydrate group and one we rarely have much argument about reducing is sugar. Sugar is a catch all term for a number of simple carbohydrates including fructose (fruit sugar), Galactose (milk sugar), sucrose (table sugar) and glucose (simple sugars such as blood sugar). Sugar consumption has been on the increase for decades and, despite the numerous campaigns against saturated fats, is certainly the biggest contributing factor to the increasing obesity epidemic.

Eating sugar causes a number of physiological effects in the body. The most striking of these is the sudden and marked increase in blood insulin. Insulin is the hormone in our body responsible for 'taxiing' the food broken down in out stomach to the various parts of our body that require these substances, although it has numerous uses. First, and most importantly, sugar, as glucose levels in out blood is extremely toxic. Left in our bloodstream without control elevated sugar levels would kill us quickly, so the powerful release of insulin helps keep our blood cleared of excess glucose. Unfortunately insulin is a double-edged sword. Excess sugar in our body cannot be disposed of in an unlimited number of ways. With our increasing sedentary lifestyles refusing to burn off much of this sudden and quick release of carbohydrate as we consume, sugar is rapidly converted to the same saturated fats we are constantly warned about. (As you can see, limiting saturated fat in the diet does not prevent us from accumulating fat in our bodies).

Sugar has other unpleasant side effects. The constantly elevated insulin levels can eventually lead to decreased insulin sensitivity (Syndrome X) and another case of Type II diabetes. Sugar also has an effect on cortisol and our adrenal glands. It causes an excess of these hormones leading to symptoms of stress and fatigue. Sugar also competes with the glucose carriers in our blood, which work with vitamins like Vitamin C, causing disruption to our preciously balanced immune system and causing premature ageing of the skin.

Sugar can be thought of as nitro-fuel for the body. It releases a very quick but harsh burst of artificial energy. In active individuals requiring peak performance from athletic pursuits, simple carbohydrates can be a useful tool, especially in the area of pre and post workout drinks. Much like a drag-racer using nitro fuel, this substance can be used to replace muscle glycogen and spare muscle wastage due to overtraining effects. Unfortunately few of us use sugar in this careful and controlled manner and are attempting to drive the finely balanced engines of our bodies on a fuel which causes too much stress and strain on a system that was never designed to handle the excess we provide.

So since low-carb diets almost completely eliminate sugar from our diets, we have already found one significant health benefit.

GRAIN CONTROVERSY

Most of our Western Governments offer health guidelines which ask us to base our food intake almost universally around grain-type carbohydrates, what were once grouped as starches. We know these most commonly as rice, pasta, potatoes and breads. These types of food appear to have been staples of our western diets since time immemorial (they're not, but that's another story). We are often told that eating these foods will leave us full, satisfied and full of a slow releasing stream of energy that is healthy and safe. Unfortunately, at least for human beings, this doesn't always appear to be the case.

Not all grains are created equal for a start and this can be where grain advocates purposely or accidentally mislead. For instance most rice, particularly white rice, will convert to sugar almost immediately in our system and we've already seen some of the devastating effects of excess sugar consumption. Grains, no matter what source they come from will cause elevated insulin levels. For the very healthy amongst us, who have extremely sensitive insulin (either through good genetics, regular exercise or a combination of both) may be able to carefully use small quantities of grains to fuel their bodies through the periods of high activity. However for the vast majority of people, the excess of grains will result in almost all the same problems as sugar consumption. Many low-carb exponents are suspicious of medical advice to eat grains, many citing Government subsidies of mass agriculture. Eating grains is a very cheap and simple way of providing food, but cheap and simple is rarely the same as healthy and good.

OKAY, SO ARE THERE ANY GOOD CARBOHYDRATES??

The good news for carbohydrates is that they can claim the HEALTHIEST of foodstuffs amongst their number. Here is where a simple view of the Atkins diet and other strict no or low carb diets flounder. Not all carbs are created equal as we know and the carb group that is utterly essential to our survival?

VEGETABLES!

Low carb diets have often been seen as lacking in vegetables as people carefully trim away all excess carbohydrates, effectively throwing the baby out with the dirty bathwater. On the subject of vegetables you won't find much dissension amongst medical experts of any standpoint. These wonderful foodstuffs not only contain a plethora of vitamins and minerals, but also are often chock-full of fibre, water and a host of exotic cancer-fighting substances unique to vegetables.

The important thing about vegetables is that they are nutrient dense and calorie sparse. In plain English, they contain a lot of good stuff in a very small package. You can eat virtually enough vegetables to fill you up and still have eaten only a tiny percentage of the calories a normal diet would confer.

One of the arguments for regular grain consumption is the necessary vitamins and minerals they contain, not to mention the essential fibre for our digestive tract. But guess what? Vegetables make grains seem pretty redundant. A small handful of organic vegetables will contain more vitamins and minerals than virtually a day's worth of grains, all in an easier to digest package, with extra water and no danger of insulin overload.

Even on a low-carb diet you can stuff yourself silly with vegetables without fear. The primary advantage of a low-carb diet is insulin control and vegetables won't interfere with that. Remember organic vegetables have a much higher vitamin and mineral content, also the darker green or red a vegetable the higher the amount of beneficial Chlorophyll inside the plant. Try to eat your veggies raw and fresh and often. A regular supply of varied veggies is like nature's most perfect multivitamin pill.

OKAY, SO WE EAT VEGGIES BUT WHAT ABOUT ALL THE OTHER FOODS YOU NEED?

So low-carb dieters are shedding the pounds by avoiding the insulin spiking grains and sugars. In the process they're moving over to eating other stuff though right? You stop eating bread and pasta and you've got to eat something! We see Atkins dieters especially loading up proteins and fats, burgers, sausages, bacon, full double cream, fried eggs and a host of other tasty but controversial foods. So, fine, we can accept that somehow these people still seem to shed weight much faster and more consistently than their carbohydrate munching friends but surely, surely, that can't be HEALTHY?

Too good to be true? Some Doctors definitely believe so. We've been warned about saturated fat and our rising cholesterol problem for a number of years. Suddenly a diet comes along that seems to throw all that conventional wisdom out of the window.

As it happens, the American Medical Association was forced to declare the Atkins diet 'heart-healthy' after a number of university studies came up with the surprising findings that Atkins dieters were actually lowering their blood fat deposits and sparing the hearts much more than those on a regular higher carb diet. That being said, the heart isn't the only thing we have to keep healthy, so is there a third option? A kind of best of all worlds diet? A low-carb plan that works for your health as well as your waistline?

You bet!

First we know the basis of that diet is our good friend, the organic vegetable. But moving on, it seems our bodies were designed for a much greater range of essential nutrients than those found in vegetables alone. First up Fats. Yes, it may have finally begun to infiltrate the mainstream press but its old news to many of us. Fat is essential! We need to eat fat. There's no getting around it, our bodies don't merely tolerate the stuff, they absolutely need it to function. When you remember that our brains are over sixty percent fat, our organs require it and our very nerves are built from it, you begin to see how important it is. However much like our friend the Carbohydrate, all fats are not created equal either. Our bodies need a small group of fats that we call 'Essential Fatty Acids'. Our body cannot produce these from any other substances and needs a regular supply or it begins to see shortcomings in its internal workings. We can get by for a while on diminished supplies but our health begins to suffer greatly in the long run.

These healthy fats come in the form of the well-publicised fish and cod-liver oils, flax and various other nut oils and foods like avocado. (Although not essential organic coconut oil has a host of special benefits) Simply be ensuring that a large percentage of our daily fat intake comes from clean, healthy oils will go a long way to improving our health, from defending our brain against degenerative diseases to protecting our skin from the harmful rays of the sun. To be a healthy low carber you need to investigate healthy fats a little more and remember that high quality, preferably organic oils are a better choice than others. There are a host of books on this subject and a host of great products out there. Unfortunately due to the mass pollution of the seas, fish may no longer be the healthiest option, although carefully filtrated fish-oils (by Companies who are clued up on the science of keeping these oils in a health-giving state) are widely available and a must-buy for everyone.

Protein covers the widest range of foods left to us. Protein, which makes up our body's muscles, can be found from the flesh of other animals as well as from milks, beans and lentils. Much like fat, our body requires protein. How much is open to debate. Active individuals, particularly those who require larger muscles, will have a much higher protein need than a sedentary individual but sufficed to say, excess protein intake (although feared by many mainstream nutritionists) has none of the dangers that excess grain or sugar consumption does.

That said, we could always make healthier choices. Although the Atkins diet may allow us to eat burgers and bacon all day long, this may not be the ideal choice. When considering meat products we have to remember what state the animal it came from was in when it was slaughtered. Most animals in large factory farming business are over-fed, over medicated cripples and surely this meat can't be entirely healthy. Foods like bacon also contain a large number of hazardous preservative chemicals that sap at our besieged immune systems. Once again, not all proteins are created equal. Choosing organic fresh meats from leaner animals is a wise choice when considering health. Chicken and Turkey, from good organic sources is a lean and easy to use protein source. Animals such as bison (buffalo) and Ostrich may sound like exotic food sources to many, but their meat is almost entirely free from chemicals and their natural diets of grass and other non-artificial feeds leaves them with a low-fat content of good, healthy fats. High quality protein is essential to your health and survival. Eating lower-quality meats may allow you to stay trim (since protein consumption appears to regulate our appetite much better than grains ever could) but investing in higher quality meats will mean you can claim the health benefits as well.

THE HEALTHY LOW CARB APPROACH

As many low-carb dieters have pointed out, most humans were never designed to live on a high carbohydrate content in their diets. As hunter-gatherers we consisted mostly on animals that roamed wild and on fresh vegetables and berries we could find in our local habitat. Although our societies may have advanced enough to let us devise sustained agriculture, our genes are still locked in a hundred thousand-year-old struggle for survival. Our bodies recognise the nutrients available from clean meats, healthy fats and fresh vegetables. They have substantial trouble coping with the sudden influx of excess energy and too quickly absorbed carbohydrates in the form of grains and sugars.

Restricting the intake of grains and sugars makes a fairly quick and positive change towards a healthier life. However, it may be that in our urge to shed the pounds with as little pain as possible, the lower carb diets we choose are tilted towards the proteins and fats we don't really need and attention to vegetables is ignored. With a few minor modifications we can find a lower-carbohydrate approach that not only helps us maintain a normalised body-weight and fat mass but also helps us be an all round healthier individual. There are a hundred other points towards improving health but all these changes make an admirable start.

BULLET-POINTS AND OTHER HINTS FOR A HEALTHY STARTER APPROACH TO LOW-CARB LIFESTYLES

EAT YOUR VEGGIES! (They're the good carbs and won't interfere with your low carb benefits)

CHOOSE LEAN MEATS & EGGS (Eggs are a great source of protein as is grass-fed organic meat)

CHOOSE BETTER FATS (Make sure you eat a regular supply of Omega 3 fats amongst your other daily intakes. Saturated fat in moderation is not the danger. Sugar is)

STAY AWAY FROM SUGARS AND GRAINS! (Low carbohydrate is less about maligning one particular food group and more about staying away from those sources which your body can't handle in large amounts. Athletes and healthy individuals may be able to use limited sugar and/or grains to improve performance but the same basic rules apply elsewhere)

DRINK LOTS OF WATER (We often argue over what groups of food are essential or not but one we can all agree on is water. You need it and lots of it. Forgot food, without water you die fast!)

BE WARY OF SPECIAL LOW-CARB FOODS (There are a great number of healthy choices here, Athletes especially will enjoy easy-to-mix carb free protein drinks etc but as low-carb diets have hit certain food industries hard, expect lots of products that may be lower carb choices but are not healthy. Always remember the low-fat craze where manufacturers swapped saturated fat for lots of sugar...)

MIX YOUR FOOD CHOICES (Restricting grains and sugars is a great start but don't fall into the trap of just surviving on the same meat diet day in and day out. Mix your proteins and fats and vegetables offer a wide variety of healthy options)

ENJOY THE DIET! (Just because you stopped eating chips and bread with your meals doesn't mean you have to get bored! There is a limitless supply of sauces, seasonings, meats, eggs and vegetables that don't require high carb sugar and corn syrup additives to make great tasting meals. Get fitter and healthier and enjoy your food while you do! Enjoying bacon once in a while poses little threat. Compare this to downing a fizzy drink with eight spoons of addictive, toxic sugar and you see the advantages already)

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Andrew Langhorn is a health and fitness enthusiast, dedicated hypnotist, motivational speaker and personal trainer. He has authored many works in the field of sports nutrition, training, personal development, motivation and nutrition.

What to Expect at My Cholesterol Test

A cholesterol test is a screening procedure that determines the amount of cholesterol in your blood. It involves a blood test (where a sample of your blood is drawn with a needle into a vial or syringe), typically performed in the morning with a 10-hour fast for accurate results. The entire procedure is relatively painless and lasts only a few minutes to complete.

What is the cholesterol test for? Unlike most other medical tests, it is not used to monitor or diagnose a disease. Checking your cholesterol level is a means for estimating your risk for developing heart disease and cardiovascular problems. As you know, high cholesterol levels are strongly linked with atherosclerosis (hardening of the arterial walls) and heart attack or stroke caused by clots in the arteries.

Who needs cholesterol screening? Just about anyone over 20 years old can have a cholesterol test. Those who have strong family history of cases like juvenile hypercholesterolemia and premature heart disease might need it sooner. A cholesterol check-up is suggested every five years, although an annual check is most ideal especially in:

- Those who smoke - Men aged 45 or older and women aged 55 and older - Those with hypertension - People with pre-existing heart disease

What Cholesterol Tests Check For

Specifically, your cholesterol check will involve determining four components:

(1) Low density cholesterol levels or LDLs

(2) High density cholesterol levels or HDLs

(3) Triglyceride levels

(4) Total cholesterol

It usually takes a few hours to a few days for the results to be available, depending on the clinic or institution where the test was performed.

Interpreting the Results

You would want to see low levels of LDLs (bad cholesterol) and high numbers in your HDL (good cholesterol). There are given values which dictate whether your levels are high or low, or borderline. A total cholesterol level of 200 mg per dL (deciliter) is generally good, while levels of HDL 60 or higher is considered healthy. While these pre-determined values can serve as a guide, it is generally difficult to tell what your risk factors are just by looking at the cholesterol test results. For example, LDLs below 70 are best, but numbers of up to 129 may still be considered healthy for those who don't have existing heart problems.

Only your doctor would be able to paint the entire picture of how your cardiovascular health stands based on what the cholesterol screening results say. Depending on the outcome, your doctor may want you in for some follow-up visit. If you have high levels of cholesterol as indicated in the cholesterol test, your health care provider may recommend a diet for lowering cholesterol.

You may also be prescribed with cholesterol lowering medications or supplements, and suggested with lifestyle changes to improve not only your cholesterol numbers, but your overall health.

One supplement your doctor may talk about is fish oil. If you are trying to maintain healthy cholesterol and a healthy heart you may want to try taking fish oil supplements as part of a heart-healthy diet.








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Cabbage Soup Diet - The 2 Advantages and 3 Disadvantages Are Discussed

The Cabbage Soup Diet has been getting great testimonials from people who have undergone the diet. Some can attest that they have lost over ten pounds in just one week. Others say that it's the best diet they have done. However, others say that although the weight loss is undeniable, the after effects as well as the condition while on the diet is not worth it. The Cabbage Soup Diet is just one of the many fad diets that have hit the market in the past years. Let us consider the advantages and disadvantages of the Cabbage Soup Diet.

The 2 Advantages

1. Dramatic and speedy weight loss. The Cabbage Soup Diet promises weight loss of up to ten pounds in just one week. This can be very essential for people who have to undergo surgical operations and need to lose weight fast. The Cabbage Soup Diet is also essential for people who need to lose weight immediately for special functions such as weddings or an important first date.

2. The presence of good dietary fiber and other nutrients. Cabbage and the other ingredients have fiber in them that helps sweep away toxins and waste from the body. Cabbage, if eaten regularly and often can help with constipation and prevention of other digestive problems. Celery has the same effect as well as green pepper. Tomatoes are rich in lycopene, a helpful antioxidant known to reduce the risk of certain cancers. More importantly, Cabbage Soup is very low in saturated fat and has almost zero cholesterol. It can greatly help obese people in losing weight and can reduce the risk of heart attack and hypertension.

The 3 Disadvantages

1. The Cabbage Soup Diet can only be done in a week at most. Because of the dangerously low levels of carbohydrate and calorie content of the diet, medical experts only advise at most seven days for the diet to continue. A longer period can be very unhealthy and can result in a collapse in the dieter's health. Worse, it can lead to sickness and other complications.

2. Effects on the dieter during the dieting period. Some people who have undergone the Cabbage Soup Diet complain of irritability, weakness and lack of concentration. This is because the person is taking very little calorie and carbohydrates that they cannot function very well. The dieter also feels hungry more often since the soup, with the lack of meat, is often not filling. However, unlike the high protein diet such as Atkins and South Beach diets, this diet is relatively low in cholesterol and fat so it can be considered healthier.

3. Blandness of the Cabbage Soup. One can only take in so much cabbage. It lacks flavor and since the heart of the diet is cabbage, it is the main course in every meal with the dieter often advised to eat as much of the soup as possible. There have been many varieties of the Cabbage Soup already. Some add spices like curry or herbs to make it tastier. Because of this, the diet is criticized as having high levels of sodium which can be harmful to one's health.








Author is the webmaster of cabbagesoupdiet-s.com The Cabbage Soup Diet You might be interested in "Cruciferous Cabbage Can Kill Cancer Cells" and squidoo.com/cabbage-cooking Cooking Cabbage Properly

Sunday, March 30, 2014

Lower Your Cholesterol Without Medication - How to Find Balance the Natural Way

The trend for advances in health care tracks in the same footprints as the technological advances through the roaring forties, the rocking fifties, the moon walks of the sixties to the scattering of satellites by the thousands and mobile computers by the millions. It almost takes two strong hands to lift a drug reference handbook.

And yes, there are many drugs and medications designed specifically to control cholesterol levels.

Instant and Easy Cures

But with the level of science and technology at such a high peak, is it a no brainer to simply start taking medication to control your cholesterol? Is it like when you have a headache you take an aspirin (or one of at least a dozen other headache remedies)?

Read the thick, tightly folded warning printed in micro-font found inside most medication containers. Yes, if you get your magnifying glass out, you will find numerous precautions the FDA mandate the drug companies provide for consumer knowledge and protection. The miracle drug for many just might be toxic to some unfortunate few.

Suppose you are on five different prescription drug medications, unwind all those warnings and add them up. Do you now have a clue what they're going to do to your natural body metabolism? Oh, and by the way, what about the primary purpose for each medication, how do you or your Doctor sort out what effect or how much impact these medications are cures or turn into a cause for a side effect?

Root Causes

Of course, there is a wide range of causes for your cholesterol being out of kilter. A qualified Doctor should determine if your particular cause for having high cholesterol merits a medication. Some people seemingly do all the right things and still have a cholesterol problem. This can happen as a result of being in a family with a hereditary tendency for their body to produce too much bad cholesterol.

However, for the great majority of people, the root cause can be traced to the type of lifestyle they have led. Much medical research has proven that smoking can elevate bad cholesterol. Research shows that people who are overweight or lead a sedentary lifestyle often find their cholesterol to be out of balance, that is, the LDL and triglycerides are too high and the HDL (good) cholesterol is too low.

Natural Controls

The natural cure to lower bad cholesterol is to manage your diet and to get regular exercise. This is a winning combination that will improve both your health and your happiness. When a person has health problems, most of the time they also suffer emotional problems such as depression. Granted, our customary habits are very hard to break. A change will take willpower, courage and support from those close to you. But, the payoff is huge, not only a longer life, but one in which you will find much more enjoyment.

It doesn't take massive or instant changes, just a personal desire to improve your life. You can start by looking for some reference material that lists natural food types, supplements and diets that are best suited to lower your LDL cholesterol. Exercise can be as simple as a natural movement of the body such as taking a walk each day.








Rhea Hamilton is an advocate and educator of natural methods to maintain a healthy cholesterol balance in your blood stream. For more detailed techniques about lowercholesterolblog.com/lower-cholesterol-without-drugs how to naturally lower cholesterol, visit lowercholesterolblog.com lowercholesterolblog.com.

Make Sure You Read This Before Starting a Low-Carb Diet

With so many low-carb items on the market, I'm sure you are wondering, "Are low-carb diets safe?" I am about to tell you everything you need to know about low-carb diets and what happens to your body when you try this type of diet. I'm sure that every isle you go down at the grocery store has a vast selection of low-carb products. From cereal, to shakes, and even water, you have plenty to choose from if you are looking to cut back on carbs. But before you stock up, it is important that you know are low carb diets safe.

When you deprive your body of carbs, a lot of things begin to happen. You feel more tired, you get headaches, and you feel hungrier. The reason for this is that our bodies need a certain amount of carbs to function. Plus, the chemical processing a product has been put through to strip it of its natural carbs is bad for you too. A few years ago, many doctors were placing their patients on law carb diets. But that has drastically declined due to the adverse side effects these patients were having. So if you want to know are low carb diets safe, the answer is no. Many people even began to have health problems and some even had to have gallbladder surgery after trying a low carb diet. For people asking are low carb diets safe, it is also important to remember that these type diets have also been known to raise cholesterol, which increases the risk of heart disease and stroke. And since low carb diets also restrict the whole grain foods in you diet, you may also see an increase in blood pressure, diarrhea, and constipation.

You also limit your calcium intake when you are on a low carb diet, which leads to whole other set of problems, including bone loss and menstrual issues for women. Not only are low carb diets not safe, they don't give you sustainable weight loss. So after you lose a few pounds in the beginning, you typically gain back all of the weight you lost, in addition to a few extra pounds! So if you were trying to find out are low carb diets safe, you now know to avoid them. If you want to lose weight, you should choose a diet with the proper balance of proteins and healthy carbs.








I am sure you have already tried dozens of weight loss methods. Lets face it, most weight loss companies prey on the fact that you feel uncomfortable and insecure with your weight just so that they can make a quick buck. If you are wondering are squidoo.com/are-low-carb-diets-safe low carbs safe, I hope you know now that the answer is no.

You can get a slimmer body simply by changing what you eat. Exercise is great, but weight loss is contributed to 80% diet, and only 20% exercise. Learn more about what you need to eat in order to lose weight at Healthy Weight Loss [squidoo.com/best-diet-for-healthy-weight-loss]

Increase Fiber and Lower Cholesterol - Here's What You Need to Do!

Eating a high fiber diet plan promotes weight loss by stabilizing blood sugars and increasing satiety (i.e. your sense of fullness). Fiber can actually act as a natural appetite suppressant. In addition to promoting weight loss, a diet high in fiber supports a lower LDL cholesterol/cholesterol levels, blood sugar control, promotes digestive health, and has the potential to decrease risk of colorectal cancer (studies are showing mixed results so far).

So, for your weight loss success and overall heart health, let us take a moment and evaluate the fiber content of your food choices.

To determine your typical daily fiber intake grab a piece of paper and write down what you typically have for breakfast, lunch, dinner, and any snacks in between. If you have been keeping a food journal, simply grab your journal and look at yesterday.

Let's use the following day as an example:

Breakfast:

2 cups of Cheerios with skim milk

6 oz. OJ

Morning Snack:

6 oz. Yogurt

Lunch:

Grilled cheese sandwich on white bread

1 cup tomato soup

Afternoon Snack:

? cup Walnuts and Dried Fruit

Evening Meal:

3 oz. Baked Turkey Breast

? cup baked potato

? cup broccoli and cauliflower

Now, you will have to be in your kitchen, so you can look at the food label of different foods to add up your fiber intake. For example, Cheerios provides 3 grams of fiber per cup, so fiber intake at breakfast was 6 grams (2 cups x 3 grams) since OJ and skim milk provide 0 grams of fiber. Do this for all your foods and add up the total.

In this example, total fiber intake is around 16 grams, which is low. If your fiber intake is also below 25-35 grams, look for ways to boost your fiber intake. Using the above example, you could swap out the OJ for a piece of whole fruit to add ~4 grams of fiber, sprinkle 1 Tbsp of ground flaxseed on the yogurt to add 2 grams of fiber, select whole grain bread that provides 5 grams of more fiber per slice, swap the baked potato for a baked sweet potato, and increase your broccoli and cauliflower serving to 1 cup with your evening meal. These changes would increase total fiber intake to around 34 grams.

Now, something important worth mentioning! If you currently consume a low fiber diet, making a sudden drastic increase can result in unpleasant side effects (i.e. gas and diarrhea). Increase your fiber intake gradually to avoid side effects.








Be sure to sign up for the free e-course How to Lower Cholesterol in 8 Simple Steps at lowercholesterolwithlisa.com lowercholesterolwithlisa.com today! Lisa Nelson RD, founder and owner of Heart Health Made Easy and Health Expert for The Health Central Network, is dedicated to guiding clients to heart health through practical diet and lifestyle changes.

Can Blood Sugar Levels Be Lowered With a Vegetarian Diet?

From the time you were told your blood sugar levels were high and you were on the road to developing type 2 diabetes, you have heard about the need to make major changes to your eating plan and to lose weight. So how much of a change have you thought about making? Have you wondered if a vegetarian diet could help you to beat diabetes and help with your weight loss?

Now here is evidence that it might actually work. A research article printed in the Diabetes Care Journal and reported by the Mayo Clinic, showed that forty three per cent of diabetics reduced their anti-diabetic medications after switching to a low fat vegan diet. The reason for this was the fact that vegetarian diets improved the responsiveness of the body to insulin which then resulted in a lower blood sugar level. Isn't that good to hear?

Vegetarians mostly eat vegetables and may include dairy and egg. Some (semi-vegetarians) may eat a little fish occasionally, while vegans do not eat animal meat and anything that comes from animals including eggs and milk. They eat only plant foods.

A vegetarian diet is most definitely high in fiber and phytochemicals which is what a person with type 2 diabetes really needs to eat to lower their blood sugar levels, and includes:

an unlimited amount of vegetables including plenty of leafy greens
fruits
whole grain products
nuts and seeds
legumes (dried beans and peas)

Besides lowering your blood sugar levels, a vegetarian diet:

is low in cholesterol and saturated fats that are usually high in a non-vegetarian diet. This of course is a great benefit to type 2 diabetics with high cholesterol levels
it could also aid in the prevention of kidney disease
and there is more, a vegetarian diet is lower in calories than a non-vegetarian diet. This means it would also help with weight loss (although you can lose weight on a non-vegetarian diet also)
As with all food plans, total benefits would depend on what you choose to eat. If you were to eat sugary foods such as jams and sweetened dark chocolate, then it would not lower your blood sugar levels.

This type of diet still needs to be balanced, your intake of vitamin B12 will be reduced by half when vitamins in animal products are not replaced. B12 deficiency leads to different medical conditions including anemia ... it is wise for you to talk to your health care provider or a registered practicing dietitian if you are planning to make a change to a vegetarian diet.








To get the most from a vegetarian diet it is best to use a vegetarian diet pyramid to guide you so you don't get a disturbed balance between the amount of protein and carbohydrate in your diet.

To download a copy of my free E-book, click here now: Answers to Your Questions - it's based on many questions people with type 2 diabetes have asked me over the last few months.

Beverleigh Piepers is a registered nurse who would like to help you understand how to live easily and happily with your type 2 diabetes.

The Importance of Low Cholesterol Food

Increasingly larger numbers of people suffer from heart disease as a consequence of high blood cholesterol levels. There are many factors that enable the accumulation of cholesterol inside the organism, but the major cause is considered to be unhealthy diet. Unhealthy diet and bad eating habits can considerably increase blood cholesterol levels.

Cholesterol is produced by the liver and it is required inside the body for fulfilling several roles: cellular protection, hormonal synthesis (testosterone and estrogen), vitamin synthesis and fat digestion. The organism needs very small quantities of cholesterol to sustain its normal activity and inappropriate diet can quickly enable cholesterol to accumulate in excess. The problem with cholesterol is that it can't be dissolved by the body fluids and it is also difficult to eliminate. When in excess, cholesterol enters the bloodstream and deposits in different places inside the body. Cholesterol can form plaque inside arteries by adhering to the inner arterial walls, causing blockage. If cholesterol deposits inside the coronary arteries (heart arteries), there is a very high risk of heart disease.

A healthy diet and appropriate exercise are vital in reducing blood cholesterol levels. It is very important to eat properly, as high cholesterol food can quickly increase blood cholesterol levels. You should consume only low cholesterol foods and products that contain unsaturated fat. Many foods contain high levels of cholesterol: meats, eggs, dairy products, sweets. Also, foods that are rich in saturated fat can also facilitate the accumulation of cholesterol inside the body: organ meats, pork, poultry.

Low cholesterol foods should replace foods that contain high quantities of cholesterol and saturated fat. Sweets contain simple carbohydrates which increase body fat deposits and facilitate the accumulation of body cholesterol. It is advised to consume at most 300 mg of cholesterol a day. Considering the fact that a single egg contains around 300 mg of cholesterol, eating properly can be quite tricky. Not at all! You should note that only foods of animal origin contain cholesterol, while vegetal foods are cholesterol free. Although vegetables and fruits contain fat, they actually don't have any cholesterol. Low cholesterol foods also contain less saturated fat and therefore they are a lot healthier for the organism.

It is very difficult to follow a diet based only on fruits and vegetables. To diversify your diet, you can consume low cholesterol foods such as: egg whites, lean meat, fish, chicken. Other low cholesterol foods are skim milk and low-fat yogurt. You should avoid eating fried foods, as they are very unhealthy. Bake or boil low cholesterol foods and eat plenty of vegetable soups. Home-cooked meals should be preferred over supermarket foods. However, if you don't have time to cook for yourself every day, there are various low cholesterol food products available in supermarkets. It is important to understand that processed, low cholesterol foods available in convenience-stores can actually contain high quantities of saturated fat and they aren't a very healthy option. Although you can consume such food products once in a while, your diet should be based mainly on healthy, cholesterol free or low cholesterol foods.








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Useful Diets to Lower Your Cholesterol Level

Cholesterol is produced in our liver. This is waxy, fatty substances that aids in strengthening cell walls, forming nerve sheaths, and producing hormones. However, excessive production of cholesterol is harmful to our body and eventually it is apparently fatal in most of the cases, because it heightens the risk of heart diseases and strokes. A healthy diet is known to reduce the risk of raising high blood cholesterol. So, you should always take a great care of your regular diet.

If you have a high cholesterol level, you should go through strict healthy happinesslifetime.com diet to lower cholesterol along with medication. Research shows that a controlled diet increases the possibility to lower cholesterol level to a great extent. But it is not mandatory that if you follow a strict happinesslifetime.com diet to lower cholesterol level in blood, it means that you are compromising with your taste. Rather the situation can be entirely different. You may experience an exciting healthy happinesslifetime.com diet to lower cholesterol. Let us find how:

Eat breakfast rich in fiber

Prepare your breakfast by adding fruits, oatmeal as well as whole grain muffins. To make an effective preparation, you may count blindly on oat bran and rice bran, truly. Oat is especially effective because it contains soluble fiber. It particularly reduces low density lipoprotein (LDL), that is, the 'bad' cholesterol. Soluble fiber is also available in kidney beans, apples, psyllium, pears, prunes, barely and brussels sprouts. It is always recommended that you should switch to wholegrain breads, muffins, waffles, pancakes, and bagels.

Soluble fiber works following a complex mechanism of reducing absorption of cholesterol in the intestines. The mechanism is based on the binding of bile and dietary cholesterol in the body so that it can be excreted from the system. Hence if you can add soluble fiber in your diet, it will definitely switch your regular diet to a healthy happinesslifetime.com diet to lower cholesterol level in your body. If you can add 5-10gm of soluble fiber in your diet, it will certainly reduce LDL cholesterol to 5%. If you take a minimum of one and half cup of cooked oatmeal, it will give you 4.5gms of fiber. So positively it will enhance your body system by lowering your cholesterol level.

Add walnuts and almonds to your diet

Walnuts contain high polyunsaturated fatty acid that aid in reducing blood cholesterol significantly. It also enhances blood circulation in the body by making the blood vessels more elastic. Almonds also play the same role and it shows result even within 4 weeks span.

If one-fifth amount of calories in the happinesslifetime.com diet to lower cholesterol comes from walnut, it will certainly lower the cholesterol level in the blood more than 12 percent altogether.

Nuts are really useful and healthy for diet because only a handful of them truly suffice for optimum supplement of calories in our body. Instead of having diet full of saturated fats such as meats, cheese or croutons, it is always advisable to replace them with almonds or walnuts.

Have Fish with Omega-3 Fatty Acids

Research reveals that Eskimos have a lower degree of heart problems than any other individuals living at the same continent. It is shown in research data that Eskimos consume less saturated fat in their diets and depend on more omega-3 fatty acid based diet. This is usually found in fish whale as well as in seal meat. Apart from that, you can add salmon, mackerel, sardines, lake trout and albacore tuna in order to make an ideal happinesslifetime.com diet to lower cholesterol.

Omega-3 fatty acid is well-recognized for its ability to lower triglyceride consumption in our system. It also helps protecting heart by reducing blood pressure and risk of blood clots.

Well, it is not that you can switch your diet to that of Eskimos, but certainly you can do something to feed you up with omega-3 fatty acid, so that you can take a real good care of your heart and health. You can easily find omega-3 fatty acid in walnuts, soybean oil and canola oil.








Dr John Anne is an herbal specialist with years of experience and extensive research on herbs and alternative health. If you are looking for more information, read about ayurvediccure.com/cholesterol/cholesterol-diet.htm Low Cholesterol Diet at ayurvediccure.com/cholesterol-diet.htm ayurvediccure.com/cholesterol-diet.htm. AyurvedicCure.com is the World's Largest Alternative Health Portal. You can also Participate in Health Questions & Answers, Discussion Forums and Blogs. If you are looking for any information related to Pregnancy Symptoms then visit pregnancy.ayurvediccure.com/early-pregnancy-signs.html Early Pregnancy Signs

Saturday, March 29, 2014

Health Diet - Gall Bladder Problems and Gallstone Prevention With Pain Relieving Diet Changes

Explaining the gall bladder

This little organ is slightly pear shaped and is found just under the liver. It works in conjunction with our liver and is the storage place for bile [this is a product produced by our liver]. Bile [yellow/brown/greenish in color, containing water, fats, protein, bilirubin, bile salts and cholesterol] is released to aid with the digestion of our food as it passes from our stomach into our small intestine. When the gall bladder is not functioning properly we can have some serious digestive problems.

Explaining gallstones

These are crystallized cholesterol and bile salts, they can range from a pin head up to thumbnail in size [some have even been a lot bigger than that] and usually a dark brown in color, though this can vary. Millions of people get gallstones and a few lucky ones don't experience any pain at all while others suffer mild to severe pain in the abdomen [this is caused by the gall bladder attempting to release the stones into the small intestine]. Women tend to suffer with this condition more than men - generally caused by hormone replacement therapy as estrogen stimulates the growth of these gall stones.

Predisposition to gall bladder problems

Generally the people who are prone to gallstone problems are overweight, have high cholesterol, tend to have a low thyroid function and sugar diabetes. A bad diet can also lead to the formation of gallstones thus causing gall bladder illness and leading on to abdominal pain and discomfort.

Prevention/soothing of gall bladder problems

Foods

* substitute your usual salad dressing with a good fat - olive oil for example, mix it with a little vinegar for taste

* fatty and/or fried foods are to be avoided

* red meat to be strictly limited, rather have fish or lean chicken [steamed, baked or grilled]

* carbonated drinks are definitely a NO NO - these can trigger the gall bladder to release gallstones, thus causing more pain

Habit changes

* start by reducing the amounts you eat, so instead of large meals cut down to smaller meals and eat these during the course of the day - in other words eat up to 5 times a day instead of the usual 2 or 3. Never eat a large meal just before retiring to bed, if you are hungry just before bedtime have a light fat free snack - here snack bars are perfect but a glass of water will probably be more effective as water assists with our hunger pangs as well

* never go on a fad binge/purge diet [we all tend to do this] rather lose weight steadily to maintain a healthy weight. This is not only good for your gall bladder but is also excellent for your general well-being as well

* one can never over-stress the amount of water that one needs to drink, drink up to 6 large glasses of cool refreshing water daily

* start taking extra vitamins and supplements - omega 3 [healthy fish oils] will help with the over formation of cholesterol in the bile, vitamin E is good for healing and aiding in circulation and of course a general multi-vitamin and mineral supplement can assist with your overall health

* use more of the natural products that you already have in your cupboard such as - turmeric, this enhances the flow of bile, ginger is a great helper in the digestion of fats and of course fibre, we all know that fibre is one of the most important foods in the aiding of digestion

Good news for all the sufferers out there - you can avoid surgery if you nip the problem in the bud by changing your eating habits and lifestyle. So what are you waiting for - launch that counter attack against your gall bladder, prevent gallstone formation and be pain free!!

As always this is not recommended to the people who have major problems with gallstones already [though the change in diet and lifestyle will help ease some of your pain] - please ensure that you stay under the protection and advice of your doctor.








Candice is a full time author and entrepreneur. Visit her minkalaverylightingfixtures.com Minka Lavery lighting fixtures website for detailed information on thousands of designer light fixtures to suit any possible requirement.

Essentials For Eating a Healthy Diet

Healthy eating can prevent most cases of heart disease and diabetes and help ward off high blood pressure, osteoporosis, and some forms of cancer. Healthy eating can even lower "bad" LDL cholesterol as much as low-dose statin drugs.

Healthy eating begins with learning how to "eat smart".

Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a "food coma". Eating smart: The first step towards healthy eating. Eating healthily is one of the best ways to encourage you to develop healthy eating habits.

Being overweight or obese increases your risk of heart disease, stroke, diabetes and some cancers.

A healthy diet will Lower LDL cholesterol with dietary changes. By eating more vegetables.

Go for the brights: the deeper the color, the greater the concentration of vitamins, minerals and antioxidants.

Too much fat in your diet particularly saturated fat, can increase your blood cholesterol levels which can increase your risk of developing coronary heart disease. Fats should contribute no more than 20% to 35% of your daily calories.

Vitamins are organic compounds that your body needs for normal growth and health maintenance, but can't make itself and must get from food or supplements. Vitamin B12 and Heart Disease Adequacy of vitamin B12 appears to be important in reducing heart disease risk.

Vitamin A can be found in leafy green vegetables, liver, dairy products, prunes and apricots.

Vitamin B6 can be found in poultry, bananas, kidney beans, liver, bread, spinach and breakfast cereals.

Vitamin B9 works with vitamin B12 in the formation of red blood cells.

Vitamin C can be found in citrus fruits and juices, green vegetables, potatoes, frozen peas and tomatoes.

Vitamin E is a fat-soluble nutrient with powerful antioxidant properties. Vitamin B9 is also known as folate or folic acid. Vitamin A helps cells reproduce normally, it also helps us keep our skin and hair healthy.

Vitamin C helps absorb iron, protects against infection and keeps blood vessels healthy.

Vitamin B6 helps form red blood cells and assists in the formation of genetic material.

Vitamin D works with calcium to help prevent bones from thinning. Vitamin E reduces the risk of health problems from cancer to heart disease.

Vitamin E also plays a crucial role in promoting overall health and immunity by protecting cell membranes.

Vitamin E may be found in green leafy vegetables, wheat germ (bread and cereals), nuts, egg yolks and vegetable oils. Vitamin D controls your body's use of calcium. Vitamin supplements will not make up for eating poorly. Vitamin or mineral deficiencies can lead to illness.

Daily intake for Americans often looks something like this: egg and bacon on a hard roll for breakfast, sandwich made with cold cuts at lunch, and a 6+ ounce piece of meat with a small amount of starch and minimal vegetables for supper.

You need to eat foods that have plenty of natural oils such as as salmon, tuna, sardines or bluefish.

Fish and curry powder are both anti-inflammatory foods that can help balance the IF Rating of your diet but you have many more options to choose from as well.

Nutrients also help build and strengthen bones, muscles, and tendons and also regulate body processes, such as blood pressure.

Enjoy fruits in a number of ways: fresh, canned, frozen, dried, whole, cut-up, or pureed.

Fruits eat a variety of fruits--whether fresh, frozen, canned, or dried--rather than fruit juice for most of your fruit choices.

Meat, chicken, fish and eggs are good sources of protein, iron, and some vitamins.

Saturated fats are found mainly in animal products (eggs, butter, cheese, whole milk, and whole milk products), and in coconut, palm, and palm kernel oil.

Milk, cheese and yoghurt are excellent sources of calcium. Milk and dairy products include cheese, yoghurt, milk and fromage-frais. Milk and dairy products such as cheese and yoghurt are rich in protein.

Less than a quarter of people aged 19-64 eat the recommended five portions of fruit and vegetables per day. Lessons and activities reveal what energy is, how our bodies use it, how we spend our time, how serving sizes on food labels compare with the amounts of food we eat, and how many calories are associated with various foods.

And what we eat affects how much weight we lose and how healthy we are as people.








Mark is the owner of losethatyre.co.uk which is a blog based around losethattyre.co.uk weight loss, he is passionate about helping people losethattyre.co.uk lose weight

Foods High in Cholesterol - The Super Food That the World Discards

Rice is often served as an addition to foods high in cholesterol, like a lot of Indian foods cooked in ghee, that clarified butter which threatens to block your arteries with every mouthful. But is the world missing a trick here in the battle to beat heart and blood circulation conditions and diseases? A new study has shown that eating three ounces of rice bran every day can lower your cholesterol levels, especially the harmful LDL or low density lipoproteins.

Rice bran has more micro nutrients than even raw cacao with a total of one hundred and twenty different antioxidants already identified. The bran also contains levels of nearly all vitamins with only the exception of vitamins c and d. It is especially rich in the whole range of b vitamins including b15. Oleic Acid, most commonly found in olive oil is present along with the fatty acids omega 3 and 6. It is also a good source of Co-Enzyme Q10.

The rice bran is normally removed for a reason. The oils in the bran start to break down quickly after the rice is harvested and would ruin the whole crop if left in its natural state. Food processors have found a way to stabilize the rice bran after it has been removed from the grain. Some of the bran is used to produce rice bran oil. This oil is used especially in stir frying in China and Japan because of its high temperature burn point. This allows the oil to be heated to as high as 250C without burning and its mild flavour does not impact the taste of the food. This oil saves cooking in foods high in cholesterol like animal fats such as butter or lard as well as all the health benefits of its nutrient levels.

Wholegrain brown rice does have the advantage of having more fiber than processed white rice but the micro nutrients in the bran are destroyed by the cooking process, especially with brown rice requiring two to three times the cooking time to make it easily edible.

By extracting the rice bran and stabilising its rich nutrient content it can be milled into an ingredient used in a variety of products that may be traditionally made with wheat or other grains and is the healthier option for many. New studies are being carried out to confirm early findings of its use in reducing cholesterol levels and cardiovascular diseases. Early results on people who ate three ounces of rice bran every day for six weeks found that ldl cholesterol levels were reduced by an average of fourteen per cent. Rice bran oil being an especially useful replacement for foods high in cholesterol like butter.








To find out more about Cholesterol and How the Foods you eat affect Your Heart Health, please visit foodshighincholesterol.info Foods High In Cholesterol and foodsthatlowercholesterol.net Foods That Lower Cholesterol.

Cholesterol Concerns - How To Run The High Road With Nutrition

The concerns surrounding high cholesterol are numerous and include being a precursor to further disease and ill-health. Numerous studies on both humans and animals have shown that elevated levels of blood cholesterol lead to the early development of coronary heart disease. Of the nearly 2 million deaths in the US per year approximately 30% are related to coronary heart disease. Most of this is due to blockages in the arteries (plaque build-up) that supply blood to the heart muscle. A high blood cholesterol level is considered to be a contributor to plaque build-up in the arteries and impeded blood flow to the brain, kidneys, genitals, extremities, and heart. High cholesterol may also be implicated in gallstones, impotence, mental impairment, and high blood pressure. It is directly related to the following health issues:


Atherosclerosis (narrowing of arteries due to scar tissue build-up)
Circulatory problems
Heart attack
Hypertension

Furthermore, the American Heart Association classifies elevated total cholesterol (>200 mg/dl) and/or low HDL, good cholesterol, (CAUSES OF HIGH CHOLESTEROL

The primary causes of high cholesterol are linked to dietary habits, heredity, and even certain medications. Foods that contain high amounts of saturated, hydrogenated, or heated fats, such as those used in fried foods, meat and dairy are all linked to high cholesterol. Other substances found in cream substitutes, margarine, and vegetable shortening also contain saturated and/or trans fat and cholesterol.

Heredity may also predispose individuals to developing high cholesterol. People may not have a high dietary intake of cholesterol, but genetically their levels still remain high no matter what their diet consists of. Medications can also contribute to higher levels, especially steroids, high-dose contraceptives, diuretics, and some beta-blockers used to control high blood pressure.

DIETARY FAT AND THEIR FUNCTIONS

Even though fat is indicated as a common link to high dietary cholesterol it also performs many important functions within the body. Fat is a concentrated source of food energy, provides essential fatty acids, and is necessary for proper functioning of cell membranes, skin, and hormones, and for transporting fat-soluble vitamins. The two more commonly discussed fats are saturated and unsaturated. Saturated fats are solid at room temperature and include meat, dairy, any liquid made solid by hydrogenation process, and tropical oils such as palm and coconut oils. Unsaturated fats are liquid at room temperature and include polyunsaturated (found in vegetable seed oils), and monounsaturated (found in olive and flax seed oils).

Two very important essential fats found in polyunsaturated oils are the linoleic acid family; know as Omega 6, and the alpha-linolenic acid family, known as Omega 3. These fatty acids are also essential, meaning the body can't synthesize them; therefore they must be obtained from the diet or supplementation. These fatty acids reduce the stickiness of blood, as well as control blood cholesterol and fat levels, improve immune function and metabolism, and maintain water balance.

A Special Note Regarding Trans Fats & Hydrogenation

Although these fats are abundant in many foods, they are an unhealthy source of fat and cholesterol. The process of hydrogenation takes a polyunsaturated fat and makes it into a hard fat (trans fats), which makes them more saturated and more resistant to spoilage. Technically it is still considered polyunsaturated, but because it has gone through refining and processing the body does not recognize it and will not make use of it. Studies show trans fats interfere with essential fatty acid metabolism, decrease good cholesterol, raise total serum cholesterol and raise blood glucose levels.

GUIDELINES FOR FAT IN YOUR DIET


Eat one tablespoon of cold-pressed seed oil (sesame, sunflower, pumpkin, flax seed, etc.) or one heaped tablespoon of ground seeds per day
Avoid fried foods, burnt or brown fat, saturated and hydrogenated fat
If you do fry, use olive oil or butter
Consume no more than 20% of your total calories from fat
Consume twice as much Omega 6 to Omega 3 fatty acids

DIETARY RECOMMENDATIONS FOR REDUCING CHOLESTEROL LEVELS

Nutritional experts and leaders agree that changing dietary and lifestyle habits can aid in reducing those with high cholesterol, but nutritional supplementation, and dietary changes are necessary to lower cholesterol levels. Follow the expert's advice and opinions:


Eat happinesslifetime.com cholesterol lowering foods such as apples, bananas, carrots, cold-water fish (tuna, salmon, herring), veggies high in calcium, magnesium and potassium
Consume plenty of fiber through whole grains (barley, beans, brown rice and oats), fruits, and vegetables.
Supplement with multi-vitamins and minerals- see next section for recommended nutritional supplementation
Incorporate exercise, and stress reduction activities into daily lifestyle

NUTRITIONAL SUPPLEMENT REGIMINE

Consult with your healthcare provider prior to partaking in the following nutritional guidelines

Supplement - Dosage - Concerns

Apple Pectin - Per Label

Calcium - Per Label

Chinese Red Yeast/Rice Extract - Per Label

Chromium Picolinate - 400-600 mcg daily

Coenzyme Q10 & Coenzyme A - 60 mg daily, Per Label

Fiber - Per Label - Take separately

Garlic - 2-3 capsules daily

L-Carnitine - Per Label

Lecithin - 1 tbsp 3X daily before meals

Lipotropic Factors - Per Label

Vitamin A with Carotenoids - Per Label

Vit B Complex - Per Label

Thiamine - 300mg daily - Do not exceed dosage

Niacin - - Contra-indicated for high BP, gout, & liver disorder

Vit C with Bioflavonoids - 3000-8000 mg daily - Divided doses

Vitamin E - 200 IU daily (slowly increase to 1000 IU)

Source: Prescription for Nutritional Healing, 3rd Ed., 2000

By understanding the underlying cause of your cholesterol problems, making some modifications in the foods you eat, plus taking the proper supplements you will be driving yourself down the road to lower cholesterol, plus decreasing your risk of cardiovascular disease. So go ahead- flip the U-turn you need to get your cholesterol under control and reap the rewards of a healthier life.








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Amy is the NW Regional Trainer for Resist-A-Ball, Inc. and Faculty Trainer for the American Council on Exercise. Her Bachelor of Science was attained in Holistic Nutrition and is certified as a personal trainer, group fitness instructor, and yoga instructor. She also offers workshops, lectures and trainings for fitness professionals through her company FIT Launch, fitlaunch.com fitlaunch.com as well as providing personal training services locally.

To learn more and review health, wellness, and fitness products or learn how to receive free wellness information for your entire family, visit the Healthy Gatherings web site healthygatherings.com healthygatherings.com

Gluten Free Diet - Are You Vitamin Deficient?

Vitamin D plays a vital role in helping your gut when you are celiac or gluten intolerant as it has been found to play an important role in preserving the mucosal barrier.

Now you have been diagnosed as being unable to eat anything containing gluten, it is important to take some kind of multivitamin supplement because your body is not able to absorb the vital vitamins which are in food. As with all thing of a medical nature, you should consult your physician before taking supplements as they will be able to ascertain which vitamins you need to take and which dosage.

Gluten-free products are often low in vitamin D, iron, zinc, magnesium, B vitamins, calcium and fiber so it is important to ensure you have these vitamins included in your diet gluten free diet. When you have been newly diagnosed, you will probably find that you are vitamin deficient due to the way your intestines have been (mis)functioning, so it is wise to begin ingesting vitamin supplements soon as you can, again consult your physician.

You should also be watching your cholesterol levels too. In your life before having to go gluten free, your cholesterol levels may have been very low. This is more than likely due to the fact your body wasn't absorbing any of the cholesterol you were eating. So now your tummy is getting better because you are eating the foods which are right for you, you may find that cholesterol is now being absorbed, so just keep an eye on it.

I take vitamins B-6 and B-12 but I do try to include the food groups which these vitamins are found such as spinach, brown rice, avocado, potatoes, chicken and salmon. Of course, whole grains and wheat contain these vitamins, but hey ho, I cannot eat these but there are plenty of other foods I can eat which contain them.

These unfortunately on their own do not provide all the nutrition I need, mainly due to cooking processes, even though I do try to steam anything that can be steamed! So I have to take supplements too.








Jenna is mom to two great kids, wife to one gorgeous husband and has had to learn to live gluten free after a number of misdiagnosis earlier in her life. Jenna invites you to take a look at squidoo.com/Gluten-Allergy-Symptoms Gluten Allergy Symptoms and a handbook that changed her life forever.

3 Truths About Fish Oil and Cholesterol

There have been dozens of published scientific studies concerning fish oil and cholesterol balance. The danger of high blood cholesterol is widely accepted in the medical and scientific community. It is believed to be a risk factor for an age-related heart disease called atherosclerosis.

There are critics of this school of thought, but there are also extremists that believe nearly everyone would benefit from statin drugs. The natural health community strongly believes that statins are dangerous and that healthy diet, regular physical activity and dietary supplementation are the best ways to restore cholesterol imbalances.

Cholesterol or lipoproteins themselves are not dangerous to the human body. They are essential. The body needs them to build and maintain cellular membranes, to create and transport hormones and for proper nerve conduction. Some research indicates that they act as antioxidants, as well.

So, what is the truth about fish oil and cholesterol?

Truth #1: Total Blood Triglycerides are Lowered.

The problem is when there is an imbalance of high density lipoproteins (HDL) to low density lipoproteins (LDL) in the bloodstream. Studies concerning fish oil and cholesterol balances have shown that the supplement increases HDL levels and lowers total blood triglycerides or fat.

The topic can be confusing because for years, dietary fat has been considered unhealthy. But, now we know that there are "good" dietary fats and "bad" ones. Trans-fatty acids, for example, are bad and should be avoided by everyone, because they are unnatural. Food manufacturers are now required to list the trans-fatty acid content on the label. Research indicates that other fats cause no negative health effects, as long as trans-fatty acids are not present.

Truth #2: The Omega3s (fats) Provide Multi-benefits.

It is a group of fats called omega3s that have been evaluated in fish oil and cholesterol research. Most people don't get much omega3 fats in their diet, which is why you are now starting to see foods that have been "fortified" with omega3s. No one knows how unnatural fortification affects our health. But, we do know the positive benefits of increasing omega3 intake.

In the body, omega3s compete with other dietary fats for absorption. They have anti-inflammatory activity that is soothing to the bloodstream. They will become HDL which helps to carry LDL back to the liver for reprocessing. Omega3s are known to have antioxidant activity. They have been shown to lower blood pressure and have anti-coagulant activity, which reduces the risk of blood clots, heart attacks and strokes.

Truth #3: You Want A Fish Oil With A High DHA.

If you are interested in fish oil and cholesterol imbalances, you are probably thinking about taking a supplement. Just remember to compare the products carefully. Not all of them provide high amounts of omega3s and some may be contaminated with heavy mercury or cancer-causing chemicals.

It takes a little research to find the best value for your money, in terms of omega3 content. Specifically, it is important to look for a high DHA (Docosahexaenoic Acid), because that has proven to be more effective than the other fatty acids in lowering blood triglycerides.

Now, that you know a little more about fish oil and cholesterol, you might want to learn about the other health benefits of increasing your omega3 intake. It's amazing.








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Friday, March 28, 2014

The Two Ways To Lower Cholesterol

When people find themselves facing the challenge of lowering there cholesterol, they go looking for answers on how to change it. After just spending a few minuets on the internet they will get bombarded with hundreds of how to guides. Each of which give a different exact formulas, and the perfect solution. But after talking to many of these people on what ended up working for them they all said "by eating right."

However, before you can fully change your cholesterol levels it is important to know what cholesterol is and what it does in your body. Most people think that any cholesterol is bad cholesterol, but this is not true at all. Your body needs certain levels of cholesterol to function. It is just when you get to much in your system that your body will start to store. Cholesterol is a wax-like fat and when there is to much in your body it causes major problems in your blood stream. If your body ends up storing to much it tends to store it in your arteries which can then lead to heart disease. These extra deposits will build up a lining in your artery walls and cause them to close in tighter so less blood is flowing freely and creating a high blood pressure.

When you are fighting against high cholesterol levels you are basically fighting against low-density lipoprotein also called the bad cholesterol. As well as your overall goal is to rise up your high-density lipoprotein which will fight off the effects of the bad cholesterol. So this then brings up the question how do I do this?

Today there are two main methods to lower cholesterol. There is the natural way, (which I stress is the best way) as well as the medical approach. Each of these have there pros and cons, but I would argue that opting for the natural approach you will gain more health benefits.

The natural approach is really nothing more than changing your diet and living a healthier lifestyle. I found this to be easier said than done in my life but it you are determined to change your cholesterol and live a better longer life you can do it. By changing your food portions around or opting for different leaner meats you can drastically alter your health.

Now it does not just end there, you need to get active. By being active you are working your body more than it is use to. In doing this your body will start to use up stored fat cells, which in turn will start fighting your LDL levels. By taking the natural approach to fighting high cholesterol, you are taking charge of your health and by doing so you will have the mindset to make a permeate change.

On the other hand, there is the medical approach to lowering cholesterol. I stress that this method should only be taken in extreme cases. By this I mean when a person is at risk of hear disease, or high blood pressure. By taking medication it can lead to many different side affects as well as not change your cholesterol levels at all. With that being said, you should not count on the medication being the be all and end all of your high cholesterol. It should simply be seen as a supplement to the natural ways of lowering your LDL levels.

Lowering cholesterol is not always the easiest thing to do however it can be done. However, when you achieve your goal it is a liberating feeling. I fought against my high cholesterol for years before I took the true lifestyle change and told myself I could do it. I know that you can as well, so take it from me and change your life today and start living a healthier happier life today!








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Controlled Carbohydrate Diets

We all have been on the low carbohydrate wagon at one point in our quest in the battle of the bulge but does a "controlled" carbohydrate diet work to shed excess body fat? The answer to this in many research studies is yes it does work and is an effective way to also control cravings. The real answer though is does it for you the individual? Some people do not do very well with a controlled carbohydrate diet and thus it is important for these individuals to do what works best for them.

We really do not know about all the factors that cause food cravings. More research is needed to help us understand more about our appetites and satiety. Many researchers state that a decrease in blood sugar stimulates hunger. This may explain cravings for high carbohydrate foods, which are a quick energy source.

Studies advocate that there is a "mind-mood-food connection" link with the brains chemical serotonin (sair-oh-TO'nin). Serotonin helps a person feel less pain, anxiety and stress, so it improves mood by increasing relaxation and calmness. Some experts think that people who crave carbohydrates have low serotonin levels. Others caution that these cravings may just be an emotional/feeling issue.

A controlled carbohydrate diet has many benefits to your health and fitness.

There are a lot of potential benefits to a controlled carbohydrate meal plan. People who are more sensitive to carbohydrates are probably more likely to receive the most benefits. Recent studies state that most people have a low tolerance level for carbohydrates.

Here are the benefits:

Fat loss (even when not restricting calories)

Improved triglycerides (cholesterol)

Reduced blood sugar levels.

Increased HDL ("good") cholesterol.

Improved insulin sensitivity.

Decreased blood pressure.

Lower blood insulin level.

Less muscle lost.

But how do we control the cravings we get for sugary, processed, starchy foods? Eat more protein! Protein fills you up and keeps you fuller longer and this decreases the chances of bingeing on sugary processed carbohydrates.

These are some of the most commonly reported benefits that a controlled carbohydrate produces. Results may very from individual to individual.

You energy increases.

Cravings for sweets virtually disappear or become less noticeable.

Your IQ increases! No really what happens is your mental focus increases and brain fog disappears.

Your mood and emotions improve.

Your relationship with food improves and less "emotional eating" occurs.

You smile more! Your dental hygiene improves and you get less dental plaque and your gums become healthier.

Less frequent headaches.

PMS symptoms reduced.

Less gastrointestinal issues and less heartburn occurs.

Your skin glows!

The most important factor is no matter what diet you choose, the most important question you can ask yourself is, "How willing am I to do what it takes to make a permanent change?" All the information, tips, support, recipes, etc, are there to help you, but if deep down you aren't ready to make a real change, no diet in the world will last for long. You must believe in yourself that you can change and be successful!

Bonus tip: If you are participating in a strength training program it is optimal to not reduce your carbohydrate grams below "100 grams net carbs". Net carbs means you minus your fiber grams from your total carb grams. You need these 100 grams of carbs to fuel your workouts!








Nelson Roque is a Fitness/Body Mind Weight Loss Mentor who has lost 75 lbs and has kept it off for 1.5 years; he is also a sports nutritionist who focuses on total body well-being.

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Why a Low-Fat Diet Only Raises the Risk of Heart Disease

If meat, saturated fats, and cholesterol are really the main causes of obesity and heart problems around the world, then how come more and more of us are getting fat and dying of heart attacks the more we adopt low-fat diets? Don't be a victim of the greatest cover-up in medical history!

If you want to know how the "animal fat causes heart disease" scam started, we'll have to go back to the 1950's. Ancel Keys, Ph.D., a physiologist, executed a study on heart disease on several different countries. He later published his findings in the "Seven Countries Study."

The Seven Countries Study showed that Keys found a "remarkable relationship" between heart disease prevalence and fat intake in seven different countries. In the said countries, people who ate more fat had higher levels of cardiovascular disease, and those who ate little fat had low levels of it.

But a Ph.D. statistician at the University of California at Berkeley named Jacob Yerushalmy pointed out a major flaw -- they actually had data on the fat intake and heart disease rates of 22 countries -- 15 more than published in the study. Why were the 15 other countries excluded?

Simple -- Keys started with the conclusion he wanted. He only picked the 7 countries that supported his theory and disregarded the rest. The fact remains that if you consider the other 15 countries, his "remarkable relationship" about heart disease and fat intake disappear remarkably!

Here's another fact -- 60 years after the Seven Countries Study was published, no other study has proven any link between animal fat and heart problems. In fact, most studies (at least those that the government and Big Pharma haven't covered up yet) prove the exact opposite!

So instead of going low-fat, go low-carb. It's a fact that carbohydrates, which are actually poisonous in their raw state, are the main causes of heart disease and obesity. Want proof? See how heart disease rates skyrocketed after the Food Guide Pyramid advocated 6-11 daily servings of carbs.








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Top Foods That Lower Cholesterol

As much as there are fattening foods and sources high in cholesterol, there are also several beneficial ones that help prevent heart and cardiovascular problems. You need to include most of these in your regular diet to stay fit and healthy. Here are the top happinesslifetime.com foods that lower cholesterol providing you with more endurance, strength and vitality.

About Soluble Fiber

Oatmeal is a good source of carbohydrates and soluble fiber. Soluble fiber helps reduce low-density lipoprotein or LDL which is also called bad cholesterol. Soluble fiber acts to hinder excess absorption of cholesterol in the intestines. With its gel-like qualities, bile works with dietary cholesterol to be properly excreted by the body.

It is important to consume at least 5 to 10 grams of soluble fiber daily in order to lower LDL by around 5%. One and a half cups of oatmeal can already provide 4.5 grams of fiber. Other good sources are bran, cold cereal, psyllium, barley, prunes, kidney beans, apples and brussel sprouts.

Healthy Fats

Some fats can actually help lower cholesterol levels. High-density lipoprotein or HDL is also called good cholesterol since it helps eliminate unnecessary fat deposits and reduces cholesterol levels. Walnuts and almonds are a great source of healthy fats that reduce blood cholesterol. These are highly rich in polyunsaturated fatty acids that keep blood vessels elastic and strong. Monounsaturated fats are very effective and people can get these from olive oil and avocadoes.

Should walnuts comprise 20% of the calories in a diet, the person would have reduced bad cholesterol by as much as 12%. A handful of almonds a day is sufficient to in keeping cholesterol within normal range. Nuts however are high in calories so people may need to limit intake or any excess will be stored as fat in their bodies. Nuts are a good alternative to foods known to have high saturated fat content.

Omega-3 fatty acids work the same way in reducing bad cholesterol. Tuna, flaxseed, nuts, canola oil, soybean oil and other fishes like salmon, sardines and mackerel are good sources of these. Triglycerides are significantly lowered with the aid of these cholesterol-lowering foods. It is recommended to prepare fish the fat-free way by grilling or baking.

Some herbs are also popular for having cholesterol-lowering properties like garlic, ginger and flaxseed. Garlic contains allin and allicin that hinders cholesterol metabolism in the liver. The total amount released into the bloodstream to be absorbed is then minimized.








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Four Important Tips On The Mediterranean Diet

The Mediterranean diet - the most recent significant diet observation globally. Ever wondered what it's all about? As its name suggests, it's the very food consumed by the inhabitants of countries along the coast of the Mediterranean. Over all, there are aprroximately 3 continents and 16 countries along this belt. The food habits and diet patterns vary across each of these different countries and sometimes even vary across different regions within each country.

What is all the bubbling hype?

What's so special about the diet patterns of these folks that it is gaining so much attention? Recent studies show that the occurrence of cardiovascular disease and related disorders is lesser in this part of the world. While it could be due to differences in lifestyle, the important role played by the food and cooking preparation cannot be ignored.

Let's Trace the origins

Origins of the Mediterranean diet date back to the Greek Island of Crete (just to start with) where it was seen that the Cretans and the Greek lived longer than people from other parts of the world. Also, those who died of coronary heart diseases and cancers were fewer.

Typical Characteristics

Mediterranean food is extremely rich in carbohydrates. The consumption of fruits, grains and vegetables are high. Potatoes, beans, nuts, seeds and cereals are widely used. Milk and milk products, egg are consumed in moderate quantities. So is wine. Very little red meat gets eaten. Instead, more fish is eaten which is good because it contains Omega-3 oils which are said to enhance the immune function.

A point to note

What is unique about the Mediterranean diet is the generous use of "olive oil". Olive oil, as researched by Hippocrates the father of medicine, is said to have a lot of medicinal properties. It is said to add suppleness to the muscle and skin, and soothe the effects of harsh sun or water. The content of antioxidants is high in olive oil. These antioxidants are known to prevent arteries from becoming clogged and also discourage other chronic illnesses including cancer, bladder stones, urinary tract infection, ulcers, obesity and so on. This oil is special because it contains monounsaturated fatty acids which decrease cholesterol formation. Which helps to partly explain the low incidence of cardiovascular diseases in this part of the world. Apart from olive oil, canola or peanut oil are rich in monounsaturated fatty acids. It is imperative however to realize that it is not just the olive oil that makes the diet so affective. It is said that it is a combination of all these things that work together.

The meal course

Typically, the Mediterranean diet begins with appetizers - largely salads. Bread is always there but never processed. Depending on the season, warm soups can be served along with bread. Vegetables, grains and greens form the core of the main course. To supplement this, fish and read meat are sometimes also served. The dessert is hassle-free with a cup of Turkish Coffee or a Moroccan tea or a pack of cookies. Mediterranean people also drink alcohol with their meal moderately.

To reap the full benefits of the Mediterranean diet, dieticians recommend that apart from following the diet, it is also necessary to have adequate quantity of water (At least 6 glasses a day). Moderate consumption of wine is also acceptable. For those who want to avoid concerns of alcohol in wine, the suggested alternative is purple grape juice since it offers the same heart health benefits as wine.

Four tips from the Greeks

1. Go Olive While shopping for food, you might look for canned foods that have the "fat-free" or "cholesterol-free" labels on them. While this is a step in the right direction, it does not protect you from the ill-effects of fats. Reason being, they might have high quantities of hydrogenated or partially hydrogenated oils which increase triglyceride levels in blood. When you buy oils, pick olive, canola or peanut oils and fresh is always best.

2. Choose fruits, vegetables and cereals to meat. Have copious portions of food from plant sources. Use Fruits for your daily dessert. This will help you curtail consumption of sweets that contain sugar and saturated fats.

3. Minimize animal fats. Go low on cheese, butter and processed yoghurts. Consume fish and eggs moderately - eggs about 4 servings a week and fish about once a week. Contain red meat to once a month. Natural yoghurts and goats milk cheese and yoghurt ate acceptable.

4. Moderate wine. It's acceptable for women to have a glass or two of wine with every meal and for men to have two to three. More than this would be excessive. This is said to assist with the reduction of heart disease and some cancers. However, beware of over consumption. It can lead to high blood pressure and weakening of the heart muscles. For those wary of alcohol, try purple grape juice.

Weight watchers worldwide are attracted to the diet simply because of the exceptional taste sensation and results speak for themselves. Keep in mind that like any diet, regular daily exercise (like walking)should be included to get the full benefits. The recipes can be exceptionally tasty which encourages you to eat more than you need at times. Presently, the Mediterranean diet is catching on all over the globe, partly due to immigration to other lands (awareness) but the diet itself is now catching the eye of professors and doctors who work closely with preventative medecine and diet research.








Author Ray Darken - Ray often writes for and works with safe-and-easy-weightloss.com The Mediterranean Diet. If this link is not working you can paste this one into your browser safe-and-easy-weightloss.com or if you'd like more news and broader access to diet and nutrition information try diet-reviews-and-tips.com Diet Reviews & Tips. if this link isn't working, you can paste this one into your browser diet-reviews-and-tips.com