Can Exercise Lower Your Cholesterol Levels?

Numerous studies support the various benefits of exercise in daily life. The ability of exercise to lower cholesterol and decrease the risk of development of heart disease has been confirmed by adequate scientific research.

A study conducted in a university proved that any amount of exercise is better than no exercise at all. The study was composed of 84 individuals who all had high cholesterol levels. They were divided into a group of intense activity of long duration, another group of similar intense activity but of shorter duration, a third group of moderate activity, and a control group.

At the end of the study, all exercise groups were noted to have better cholesterol levels than the control group. The study likewise revealed that when you exercise to lower cholesterol, the amount of exercise you accomplish is more important than the intensity of your exercise.

Another study conducted in a different university revealed that combining a low-fat diet with regular exercise to lower cholesterol results in healthier cholesterol levels. A total of 377 individuals with low HDL and high LDL levels were divided into an exercise group, a diet group, an exercise-and-diet group, and a control group that received no intervention.

A year after, the exercise-and-diet group were found to have a significant decrease in LDL cholesterol compared to those who merely dieted. This also supports the fact that it is effective and safe to use exercise to lower cholesterol.

Research has also shown that when you exercise to lower cholesterol, your HDL cholesterol, which is the good cholesterol, goes up, while your LDL cholesterol, which is the bad cholesterol, goes down.

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Searching For a Diet For High Cholesterol?

Seven out of 10 people over 45 have high cholesterol, so if you're looking for a diet for high cholesterol you're not alone. Cholesterol levels in the blood rise as we age, so if your cholesterol level is still within normal limits, averages are they won't be for long.

At first blush, looking for a diet for high cholesterol is easy, right? If you've been searching for a 'nano-instant' you've heard the refrain - Eat a low-fat diet!

However, recent research has proven this statement to be out of date. It seems it's not the amount of fat you eat it's the type of fat that's important. In fact, in a recent eight year study done with 49,000 women, eating a low-fat diet did little or nothing to prevent heart disease, breast cancer, or colon cancer.

What mattered was the type of fat on the diet. It turns out it was saturated and Trans fats, that increased the risk for certain diseases, while good fats, (read monounsaturated and polyunsaturated fats) lower the risk. The key it seems is to substitute good fats for bad fats.

Cholesterol has been one of the most vilified and misconstrued elements of this century. Cholesterol is naturally present all through the body, including your brain, your nervous system, muscles, your skin, liver, intestines, and of course your heart.

Cholesterol is needed for the production of certain hormones including testosterone and estrogen, and is essential to the synthesis of vitamin D which is necessary for healthy bones as well as being utilized to repair the membranes around our cells. Cholesterol is very important for our wellbeing.

Cholesterol is a soft, waxy substance which is transported around the body in the blood attached to lipoproteins. But what is not commonly known is that the average person makes about 75% of blood cholesterol in his or her own liver, while only about 25% is absorbed from food. The biggest influence on your cholesterol levels (HDL and LDL) is the mix of fats in the diet.

Saturated fats raise total cholesterol levels and tend to boost both good HDL and bad LDL cholesterol. Trans fats however, tend to raise bad LDL and lower good HDL. But some fats are good because they can improve cholesterol levels. For instance, Omega-3 fats actually help to improve blood fats like cholesterol.

If you're worried about the type of the fat in foods you eat, you are wise to do so. Diet changes are usually the first step in lowering cholesterol before medicines are added. You can expect to lower your cholesterol numbers by as much as 20% with diet improvement.

There are several other things you can do to improve your cholesterol numbers. Quitting cigarettes and other forms of tobacco help to increase HDL levels (good cholesterol), and depress LDL levels (bad cholesterol). Increasing vitamin C intake (ascorbic acid) will also encourage the body to produce less cholesterol, particularly LDL cholesterol (bad cholesterol). And last but not least (you knew it was coming) exercise will also help lower your overall cholesterol level.

So if you're looking for a diet for high cholesterol, there are several which will help you improve the type of fats you're taking in and lowering your cholesterol.

B.J. Gordey is the owner of Top10-diets.com. Are you looking for a top10-diets.com diet for high cholesterol and ways to top10-diets.com/mediterraneandiet.html lower your cholesterol You can learn a lot more about how a successful diet can help you at Top10-Diets.com

How to Improve Your Hypoglycemia Diet Today? Simply by Incorporating These "Magnificent Seven!"

Some of you (especially the older baby boomers) might remember "The Magnificent Seven", a blockbuster western movie from 1960 featuring an incredible cast that included Yul Brenner, Steve McQueen, Eli Wallach, James Coburn, Robert Vaughn, and Charles Bronson.

Well, this article is NOT about those Magnificent Seven. It's about seven food items that are downright excellent and "magnificent" for your health, particularly if you're someone dealing with low blood sugar symptoms or hypoglycemic symptoms. The characters in the movie were good guys, the items on this list are good foods. All seven of them.

Here they are, in all their glory, in alphabetical order:

Magnificent #1: Berries

Fruits, in general, have a high sugar (fructose) content, so if you're just starting out on your hypoglycemic diet, you may want to limit the fruit you eat - avoid bananas, for instance.

The best fruit for someone dealing with low blood sugar, hypoglycemia, even hyperglycemia, is berries. Berries are lower in sugar and calories than many other fruits, and they're packed with nutrients.

Take blueberries, for example. Many health benefits have been attributed to blueberries, and they're also a very good source of vitamin C, manganese, dietary fiber, vitamin E and antioxidants. Choose wild blueberries for even more antioxidants than cultivated blueberries provide.

Try blueberries on your cereal, in your yogurt, or blend some into your protein shake.

Magnificent #2: Eggplant

Yes, your mom was right! Eat your veggies for good health! And this one in particular: eggplant. We don't all eat eggplant, but according to recent research, we probably should.

Purple-skinned eggplant is a good source of phenols, a nutrient that helps your body use sugar more efficiently. Phenols have also been found to help with high blood pressure, and provide antioxidant protection as well.

Try eggplant in Greek Moussaka, a tasty dip, or even Eggplant Lasagna!

Magnificent #3: Fiber

Low blood sugar and hypoglycemia expert Anita Flegg recommends you eat nine handfuls of fruit and veggies and one ounce of nuts every day. Eat only whole grain breads and cereals. These are all allowable hypoglycemia foods. The fruit, vegetables, nuts and whole grains all help you address one of the most important points of an hypoglycemia diet: Eating lots of fiber.

If you're eating lots of vegetables, you're getting good carbohydrates AND lots of vitamins and minerals. Best of all, vegetables are a great source of dietary fiber, especially if they're raw or lightly steamed.

Dietary fiber is crucial to the hypoglycemia diet. Fiber slows down the absorption of sugars that are a part of all foods and reduces the possibility of a low blood sugar episode later on.

As an added benefit, having your fiber throughout the day means you'll never be hungry, and it'll be easier to stay away from sweets. And if you also find yourself losing a little weight, hey, even better!

As hypoglycemics, we should eat our meals - not drink them. Juicers were all the rage for a while, and they certainly had their value. People who would otherwise not eat enough fruits and vegetables to get their required vitamins were at least getting a vitamin boost.

While getting your vitamins is a great idea, juice isn't the best way to get it. Whether you buy it or make it yourself, juice is a poor choice for hypoglycemics because processing has removed all of the fiber and some of the vitamins (some B vitamins are destroyed by processing).

Without the fiber to slow the sugar response, the natural sugars in both fruits and vegetables can cause a very fast sugar spike. For hypoglycemics, this is a major problem because of the symptoms related to both the sugar spike and the sugar crash that is sure to follow.

If you're dealing with low blood sugar, hypoglycemia, even hyperglycemia, stick with fresh fruits and vegetables for quality vitamins and better sugar control.

Magnificent #4: Fish

Low blood sugar and hypoglycemia expert Anita Flegg also recommends you eat fish three times per week.

There are two kinds of fish: white fish and oily fish. Examples of white fish are cod, halibut and monkfish. White fish are a great low-calorie source of protein and there are dozens of tasty ways to prepare them.

Oily fish like salmon and mackerel are also tasty sources of protein, and although they're not particularly low-cal, they have the added benefit of omega-3 fatty acids. Studies have shown that omega-3 fatty acids are great for improving and maintaining the health of your heart, and they're great for your skin and hair, too. Keep in mind when you get ready to cook it that pan-frying and deep-frying fish, especially at high temperatures, appears to destroy the omega-3 fats.

So go ahead and choose fish. Bake, poach, grill or steam it. It's delicious and a great source of protein that'll help keep your blood sugar level steady and you feeling great.

FYI (while we're talking about fish...) insulin resistance is part of the hypoglycemia problem in that your body has to produce more and more insulin over time to deal with the sugars in your diet. Reversing this is crucial to improving your sugar-handling, and reducing your hypoglycemia symptoms.

Now, did you know that taking fish oil (1000-4000 mg every day) not only lowers cholesterol and reduces inflammation, but also improves insulin sensitivity?

And if you just can't eat enough fish, also add omega-3 fatty acids capsules.

Magnificent #5: Nuts

Go Nuts!... Recent research shows that eating nuts and nut butters at least 5 times a week can reduce your risk of developing Type II diabetes by 27%!

Why "go nuts?" Because they have the top three components to keep your blood sugar steady and improve your insulin sensitivity: protein, fiber, good fats.

It's recommended to consume one ounce of nuts every day. Looking for ways to add nuts to your diet? Try some of these: add a handful of slivered almonds to your next stir-fry, take a small bag of pistachios or cashews to snack on at work, put peanut butter on your breakfast toast.

Magnificent #6: Rye

I talked about fiber earlier in this article, and new information about whole-grain rye should move it to the top of your list.

According to a study published in The American Journal of Clinical Nutrition in December of 2005, when rye bread and pasta were compared to oat and wheat bread and potato, insulin secretion (an indication of the reduction of insulin resistance) increased six times more in the rye bread group than for the other two groups.

This result was supplemented in August of 2007 (Journal of the American Dietetic Association), when it was found that a rye pasta diet actually caused changes in genes linked with Type II diabetes and metabolic syndrome!

The key to understand here is that the biggest risk inherent in being hypoglycemic is that it increases your risk of getting Type II diabetes.

Because hypoglycemia progresses to insulin resistance, and from there to diabetes, it is important for hypoglycemics to maintain and shore up your insulin sensitivity as much as possible, and however you can.

In reactive hypoglycemia, you have too much insulin because of insulin resistance - it takes more and more insulin production to get the cells to respond. That's when you get an avalanche of insulin that causes a hypoglycemic episode.

As this progresses and gets worse over the years, the risk of developing Type II diabetes goes up.

Whole-grain rye seems to make a difference in insulin sensitivity, so the studies seem to suggest that whole-grain rye products should be good for everyone who is insulin resistant, whether hypoglycemic or Type II diabetic.

Magnificent #7: Tomato

Eat 10 tablespoons of cooked tomato foods every week to get the anti-oxidant lycopene.

Oxidation is a natural process that causes your cells to age. Topping up on antioxidants like lycopene can slow cell aging and keep you feeling healthier.

Anything that helps your overall health will also help your hypoglycemia symptoms. Do your body a favor: add foods containing tomato to your diet.

Eat well, be well, live well!

Daniel G. St-Jean Editor of Help For Hypoglycemia Publisher of the Help For Hypoglycemia Blog

Daniel G. St-Jean is the Editor of the web site Help For Hypoglycemia - go to [help-for-hypoglycemia.com] where you'll find much more information about hypoglycemia diet (and get the FREE eBook 22 Easy, Yummy, and Delicious Recipes for Hypoglycemics. He's also the publisher of the Help For Hypoglycemia Blog - go to [help-for-hypoglycemia-blog.com]

Both provide great information and resources, many of them free, for people living with low blood sugar and hypoglycemia issues. Note: this article was inspired by Anita Flegg, author of Hypoglycemia: The Other Sugar Disease.

Low Cholesterol Diets - Foods to Avoid High Cholesterol

High cholesterol cases have risen over the years and this has been caused by the mere fact that most people do not take into account what they eat and how that food is beneficial to their bodies. These problems are caused by eating foods that are high in saturated fats and worse still if you consume large amounts of these foods on a daily basis. If you are looking to reduce the amount of this substance in your body, it should be well advised that the first approach to take is a change of your daily diet. What you eat will considerably elevate or lower your cholesterol levels.

Our bodies contain two types of cholesterol levels; these are the good (HDL) and the bad (LDL). Studies have shown that an increase in the bad type can be very harmful and even fatal; however this can be avoided if an individual is able to keep to a diet that raises the HDL levels in the body whose main function is to reduce the production and absorption of the bad type in the body. Foods that will keep you HDL levels high include; foods rich in soluble fiber for example, legumes, carrots, oats, barley and broccoli. Stanol esters found in soy beans and pine trees are very effective in reducing high levels of this substance. Other sources of stanols can be found in dressing, orange juice and certain dietary supplements.

Omega-3 fatty acids found in fish, for instance, salmon, sardines, tuna and more help protect the linings of the arteries and they greatly reduce the bad type levels and raise the good type levels. Fruits and vegetables are always the most recommended in your daily diet for they are free of these fats. However, it should be noted that overcooking vegetables can lead to a substantial loss of nutrients which end up being replaced by saturated fats. Foods that are high in this substance may taste better than foods that are low in the same fats, but they cause the most harm. Through online research one will be able to find some good happinesslifetime.com low cholesterol diet recipes that are healthy and yet just as tasty.

Learn more about how to lower your cholesterol naturally without dangerous drugs at controlling-cholesterol.com controlling-cholesterol.com. Find out how to have controlling-cholesterol.com low cholesterol diets.

The "Twinkie Diet"

By now you've probably heard it on the news, or someone has talked about the Professor who lost weight on the junk food diet. This little stunt Professor Haub has done has left me along with many trainers in an outrage.

I personally find it to be completely irresponsible when the country is fighting obesity and confused about what to eat already without throwing in a ridiculous and outlandish claim such as his. Please, if you walk away with anything from this article let it be to become an informed individual. The news stories you read or hear about may not be giving you all the facts; it is to sell papers or to get ratings. First let's break down what's really going on, shall we?

Mr. Haub followed an 1800 calorie diet for 10 weeks in which he lost 27 lbs. His diet consisted of two-thirds of junk food such as Doritos, Little Debbie snack cakes, and Twinkies. He also consumed protein shakes, some vegetables, and a daily multi vitamin. We also know that his good cholesterol (HDL) went up and his bad cholesterol (LDL) went down. But what is missing from this story?

1. The study never tells us how much of the weight loss was from fat and how much was from muscle loss. Weight loss is not all about just the scale, it is about body composition, you want to lose fat while maintaining muscle.

2. We also know how he was only active 60 minutes a WEEK, my guess is that any activity he did do would not have included any intensity. Basically by following an 1800 calorie diet, which is a very low caloric intake for a male; he would most likely not have the energy to sustain any type of intense activity and would most likely remain in a state of hunger.

Let's dissect his numbers:

1. You may wonder why his blood panel showed improvements while following a convenience store diet. Blood pressure and cholesterol are affected by weight loss they will almost always improve following weight loss. Genetics also play a factor on how your body breaks down and stores sugar. He may be a little genetically gifted in this area. (These results will not be the same for everyone, there are many factors to be taken into consideration here)

2. This experiment was conducted over a short term period only 10 weeks. What would the long term effects to his health be? The study doesn't provide this information. Truth is, when following a diet of daily junk food items, your health will decline as plaque attaches itself to your artery walls, your blood work will eventually show this and your energy levels will decline as well.

The pros of this experiment:

1. It does show that you can relax your diet some during the "weight loss" phase of your program. However, you must still stay within your daily calorie allowance, something I have preached for years. He followed a very low calorie plan, this is the bare minimum here! Packaged food is calorie dense which gives only short term satisfaction and usually leaves your body craving for more. The reason for his weight loss is based on (some) genetics and a low caloric intake. The less calories you eat then weight loss is evident. However, this is short term for extreme caloric intake and the importance is optimal health. The quality is what brings on vitality and long term health- let's Never forget that.

More words of thought... Don't believe everything you hear even if it comes from a professor. This man is doing no one any favors; he was simply on a low calorie DIET and indulging in food that I wouldn't put in my body for nothing. Yes, enjoy your favorite foods, in moderation but no one needs this type of junk in their daily diets. Remember, if two-thirds of your diet is coming from foods with ingredients you cannot pronounce, then you are only asking for trouble down the road.

Transformations 4 Life is about empowering women to put their health on their daily to do list and become the best role model they can be. It is our mission to educate women on fitness, optimal wellness, and nutrition so they can transform in all the areas of their lives. Services include e-books, mobile personal training, online training, boot camps, and nutrition counseling. Sign up for her free monthly newsletter and receive the 9 Essential Strategies on Maintaining a Healthy Lifestyle Report at Transformations4life.com Transformations4life.com

"People with goals succeed because they know where they are going. It's as simple as that."

- Earl Nightingale

High Protein Low Carb Diets - What You Need to Know

Everyone wants to get rid of unwanted body flab and look beautiful. In order to get a beach-ready body, women are willing to go to any extent. Weight loss treatments, diet pills, and fad diets have become the norm today. Unfortunately, everyone wants to lose weight fast that too without any pains. Fad diets such as Mediterranean diet and GM diet have all become very popular but these are very extreme diets that almost eliminate certain foods from the diet to attain fast weight loss. One such diet is the high protein, low carb diet. Most people are familiar with high protein diets that are nothing but disguised low carb diets. No matter what you call them, their sole aim is to cut down on carbs from your diet and replace them with foods rich in protein. As such, you are required to choose foods in a way that you get 30% to 50% of the total calories from protein alone.

The Atkins diet is a classic example of a high protein low carb diet though this diet has its own set of pros and cons. To understand them, you need to look at the way high protein diets work. In these diets, carbohydrates are restricted to such an extent that they are reduced to a mere fraction of that found in an average American diet. As a result, the body goes into a metabolic state called as ketosis that forces it to burn its own fat for fuel. Under normal circumstances, your body uses carbohydrates for fuel required for your brain, heart and other vital organs. However, when the body is in ketosis, it gets its energy from ketones, which are tiny carbon fragments formed after the breakdown of fat stores. While in this state, you are bound to feel less hungry and thus consume lesser food.

Once on the high protein, low carb diet, you transform your body from a carbohydrate-burning machine to a fat-burning machine. Thus, instead of consuming lots of carbohydrates and keeping your fat stores on your thighs, hips, and belly intact, you make fat as your primary source of energy. The purported result of such a diet is rapid fat loss and drastic reduction in your size.

Although ketosis does play a major role in weight loss, it also brings along a host of health problems. Your kidney is hugely impacted with a high protein diet. As a result, you may develop kidney disease at a very early age. High protein foods increase the cholesterol levels in your body putting you at a risk of cancer, stroke, and heart disease. You may also develop osteoporosis and kidney stones since the diet causes you to excrete more calcium than usual through the urine. By saying "no" to carbohydrate-containing foods, you also forbid yourself from consuming minerals, fiber, vitamins, and anti-oxidants they contain. This could put you at a risk of developing cancer.

The only way to strike a balance between proteins and carbohydrates and yet attain weight loss is to consume a diet that includes grains, fruits, legumes, and vegetables in the right proportions.

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Top Secret On Quick Weight Loss Diets

Do you want to lose that extra fat fast? Then try some of the quick weight loss diets that would get your weight down in no time at all. There are several studies made that prove a diet with low carbohydrates and high protein would make you lose weight faster compared to the low-fat diets or the Mediterranean diet styles. What's more, the low-carbohydrate and high-protein diet would help you straighten up your cholesterol level too.

The diet plan recommends getting thirty to fifty percent of the total calorie intake from protein sources such as red meat, poultry, eggs, cheese and fish. Fruits with high sugar content and carbohydrates such as bread, pasta, rice or potatoes should be taken in limited quantities. When carbohydrates are restricted drastically, our body loses the "quick" energy source thus changes into another metabolic state whereby it uses the stored fats for energy. During this state, we tend to be less hungry thereby eating less than usual. The fat stores become the primary source of energy for the body thus we lose weight. Moreover, consumption of large quantities of carbohydrates would increase the levels of sugar in the blood. Once this happens, large quantities of insulin are released. The problem is, insulin is a storage hormone and encourages the body to store the excess sugar as fats.

Some studies made have proven that among the quick weight loss diets, the high-protein low-fat diet does not have serious negative effects on bone density and even on growth. In fact it could help lower the levels of LDL cholesterol (the harmful one) while increasing HDL levels (the healthy one).

When preparing these meals, keep in mind that you do remove all carbohydrate sources. Vegetables contain carbohydrates and these foods are healthy sources. When cooking the veggies, try steaming them or eating them raw in order to preserve the nutrients. Remove the skin from chicken meat and focus on the lean meat. The healthier types of protein are the fish and other sea foods, so it may be best to eat more of these.

Make sure to drink plenty of water, especially during the first few weeks when your body is still adjusting to the diet changes. Hydration is important during these times. The high-protein low-carbohydrate diet is just one of the quick weight loss diets out in the diet market but it is also one of the effective regimens to lose that extra fat fast.

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