Effective Tips On How To Lower Cholesterol Levels
Cholesterol is a natural component of fats, being produced by the liver under certain stimuli. It is found both in blood and every cell of the body. When we consume too many fats, the level of cholesterol becomes higher, leading to various diseases and conditions, such as obesity, cardiovascular disease, heart attack, stroke and more.
The human body has approximately 145 grams of cholesterol. Hypercholesterolemia occurs when is the presence of high levels of cholesterol in the blood, being often associated with an increased risk of coronary artery disease and high blood pressure. In most cases, this condition is triggered by a poor diet, smoking, alcohol, caffeine and obesity.
Anyone can lower cholesterol levels by following a balanced diet. Avoid eating fried foods, fast food, butter, cream, eggs, sweets, cheese and red meat. Include in your daily menu fresh vegetables and fruits, poultry, fatty fish, whole grains and seeds. Don’t consume foods containing saturated fats.
Cereals- Whole grains are the best source of fiber, vitamins and minerals. Your breakfast should include oats, barley, oat meal and wheat. Studies have shown that the daily consumption of cereals lower cholesterol levels, reduce the risk of heart disease and provide essential nutrients to our body.
Soy- This plant is extremely beneficial for our heart, because it contains all essential amino acids, zinc, calcium, iron, B-vitamins, fiber and magnesium. Soy lowers cholesterol levels, strengthens our bones and alleviates menopausal symptoms. More than that, soy reduces the risk of cancer and stimulates the production of natural estrogen.
Olives and olive oil- Olive oil is the greatest exponent of natural fatty acids monosaturated fat. It protects us against heart disease, colon cancer, coronary heart disease and hypercholesterolemia. It’s important to know that olive oil improves digestion, cures gastritis and ulcers and delays the aging process, stimulating the regeneration of new cells.
Fish is a great source of Omega-3 fatty acids, having beneficial effects on our health. Fish oil is recommended in case of neurodegenerative diseases, circulatory problems and depression and various forms of cancer. Omega-3 fatty acids from fish oil are essential for the normal functioning of our body.
It is known that fruits and vegetables contain essential vitamins, minerals and fiber, protecting us from chronic diseases. It’s recommended to eat at least 5 servings of fruit and vegetables everyday to take advantage of their amazing proprieties.
Walnuts and almonds are an excellent source of omega-3 fatty acids and monosaturated fats. They also contain ellagic and gallic acids, magnesium and potassium, vitamin E and antioxidants. However, don’t eat more than 42. 5 grams of nuts daily, because they are rich in calories and may cause weight gain.
As you see, it’s not so difficult and challenging to lower your cholesterol levels. All you have to do is to pay more attention to your diet, reducing the consumption of unhealthy foods.
A Guide To Understanding Cholesterol
Cholesterol is a waxy substance that is found in all parts of your body. It is manufactured in the liver and is transported by blood for all body functions. It is important to remember that your body needs some cholesterol to maintain and build cells. Excess cholesterol can build up and clog your arteries. A guide to understanding cholesterol is a useful tool and will help you to determine if you are at risk for high cholesterol.
Cholesterol is found in foods such as eggs, dairy, meat and poultry products. Foods that come from plants such as fruits, cereals, and seeds do not contain any. These foods are very healthy for you. It is often said that the better something tastes, the more cholesterol contains. This is a fact that discourages many.
Some people are at higher risk to develop high cholesterol because this condition can be hereditary and high levels can begin in childhood. This affliction affects more than half of the adult population. Your doctor can administer a blood test to obtain bad and good cholesterol levels.
It is important to lower these levels because it can affect your risk of developing heart disease. When the sticky substance clogs the arteries, your risk of heart attack or stroke is much higher. Your doctor can determine if you are at a high risk for these conditions.
There are several things that you can do to lower cholesterol levels. The most important way is to limit fat intake and eat healthier. It also helps to be active and exercise regularly. You should also try to lose weight if you are overweight. You will look and feel much better if you are eating healthy and exercising regularly. This is good for your body and your mental well being.
Sometimes natural methods will not lower cholesterol. In these cases, your doctor will prescribe a cholesterol lowering drug. There are several of these types of drugs on the market and your doctor can choose which one will benefit you. There are some risks of side effects with these medications and it is important to let your doctor know if you are experiencing any changes.
We need some cholesterol in our bodies, but we do need to control how much we put into our bodies. It is imperative to undergo annual check-ups so that your doctor can perform blood work that will help him to determine your overall health and well being.
What Is Considered Normal Cholesterol Levels?
What is considered a normal cholesterol level actually changes depending on the population tested? There is no general normal level as the normal level is calculated by testing many healthy individuals and then calculating an average. Your yearly cholesterol test can be included in this calculation.
Over the years the normal level of cholesterol has slowly been increasing in the United States. Therefore doctors have come up with what is considered a healthy level of cholesterol rather than normal. Currently the normal cholesterol level would mean that many are at risk for heart disease.
LDL cholesterol is the bad type of cholesterol and if you have levels higher than 100mg/dL then you have high cholesterol. It is recommended that you have a cholesterol level of 70mg/dL and less. If you need to lower your cholesterol level then your first step is to make lifestyle changes.
Factors that need to be changed include not being physically active, obese, low HDL levels, metabolic syndrome and high triglycerides in the blood. You want to try to reduce these factors which in turn will lower your risk of developing heart disease.
If you cannot lower your cholesterol through lifestyle changes then there is medication available that can help to lower your cholesterol. While you are lowering your LDL cholesterol you should also try to increase your levels of HDL cholesterol as this is good cholesterol. There are other compounds like nicotinic acid that can lower the triglycerides in the blood and increase HDL.
You can lower your cholesterol at any age and if you are elderly then it is just as important for you to lower your cholesterol as when you are younger. It can be tricky to if you are elderly as cholesterol medication can cause problems with your liver and kidneys as well as other types of medication. There are many lifestyle changes that can also be used for the elderly.
There are many factors that will create a high risk cholesterol patient. If high cholesterol runs in the family, you have hypertension, are overweight and smoke then you are at high risk for developing high cholesterol and heart disease. If you have more than two of these factors then you are high risk individuals.
Heart disease is linked to low levels of HDL cholesterol and high levels of LDL cholesterol and you should try to reverse these levels as much as possible. You can do something about your cholesterol and to be healthy you should start immediately.
What Does Your Cholesterol Level Mean?
Cholesterol is a substance that is used by the body of a human to protect the nerves, make the tissues of the cells and to produce hormones. Cholesterol is produced by the liver, and the liver is capable of producing all that the body needs.
In addition to being produced by the liver, cholesterol is found in the foods which we eat. This cholesterol, found in foods we eat, such as meats, eggs and dairy products, can cause us to have too much of the substance in our body which can result in a negative impact on our health.
High cholesterol is unhealthy because it increases our risk of stroke or heart attack. It is often stored by our bodies in our arteries. A buildup of cholesterol in our arteries is called plaque and may cause the arteries to become narrow or harden. It is possible for plaque to completely block an artery.
If that artery is one that is used to supply blood to the heart muscle, the blocked artery can cause a heart attack. If it is to the brain, it can cause a stroke.
Men who are thirty-five or older should have their cholesterol checked annually. Women who are forty-five or older will need to have their cholesterol checked annually. If you have other factors that increase your risk for heart disease, you should have your cholesterol checked more often.
There will be three numbers given in the cholesterol test, the Total cholesterol level, the HDL level and the LDL level.
Your total cholesterol level should be less than two hundred, although if it is between two hundred and two thirty nine, it is borderline. Total cholesterol above two hundred and forty means that you are at a higher risk for heart attack.
LDL cholesterol is also known as bad cholesterol. If the level is below 100, it is ideal, but above 160 signifies an increased risk for heart disease.
HDL is also known as good cholesterol. If the levels are above 60 it reduces your chance of a heart attack. If it is below forty, then your chances are increased.
Persons with high cholesterol need to make some life style changes. These include stopping smoking and losing weight. Exercise can also help. Check out your diet and lower the intake of cholesterol to below 300 mg per day.
If these steps do not reduce your cholesterol level, you may need to take some cholesterol lowering medications. Talk with your doctor about these medications.
Not All Fat Is Bad
It’s impossible to escape the stream of notices, information and even warnings concerning the amount of fat in our diets and the important associated risks. Even when shopping, you cannot fail to notice the vast range of fat free or low fat options now available for a spectrum of different foodstuffs. Society seems to be obsessed with ensuring our diets are fat free and healthier.
With that in mind then, why is it that obesity rates of many groups in the USA are four times higher than they were in the mid-eighties?
Part of the reason for this may be due to a general lack of knowledge regarding the various different types of fat that comprise part of our diet. Most of us believe that “fat is fat” and should be avoided, or at least our intake should be lowered, but in reality, certain fats are essential and beneficial.
Try to totally avoid any fats from the “bad” group in your diet. They are the fats generally referred to in all past information regarding the negative aspects of our diets. Some of these are saturated fats. They are found in the fat of pork, beef, milk, cheese and butter. Others are trans-fats and are abundant in fried food including french fries etc, chips, cakes, doughnuts and candy. Both types of fat are present in many more foods common to our diets. There are two types of cholesterol in our bodies, good (or essential) and bad. “Bad fats” contribute to increasing bad cholesterol levels and lowering the levels of good cholesterol. Both types increase the possibility of coronary disease.
“Good fats” on the other hand (as their name implies) help to lower your levels of bad cholesterol along with the associated risks of heart disease. They are the mono/polyunsaturated fats and are found in avocados, nuts, olive oil and many of the fish fats and oils.
When considering your diet (and in particular the effect it can have upon your cholesterol level) the amount of fat you include is of utmost importance. Remember, in general saturated fats are bad, unsaturated fats are good. It’s equally important to eat enough of the good fat as it is to cut out the bad.
Precise information regarding which foods fall into which categories will always be available from your local healthcare clinic.
What are Fats that Kill? A Look at Fats in Food
At the sound of “transfats” people easily think of coronary heart disease. And they have reason to. Nutrition experts confirm the dangers of high transfats consumption that lead to heart diseases. In fact, even at the slightest mention of “fats” most people back off and do away with dishes containing them. The truth is, not all fats in food can kill. But what are fats that kill and don’t kill?
Transfats come from two sources: natural and processed. Natural is what often we cannot do without. It’s present in most meat and milk products. If you cut back totally on transfats even from these sources, you can also end up with serious nutrition deficiencies. But no cause for worries over natural sources. They’re seldom the culprit of heart failures. Simply get rid of fats in food like meat and opt for low or non fat dairy and that takes care of the problem.
On the other hand, transfats from processed sources take up more than 60 percent of the total transfats we ingest. When tackling the question, what are fats that kill, processed transfats are among them. It is what we should caution against. Transfats can dramatically raise the bad cholesterol levels in our blood, which often proves fatal. So, it not only clogs the arteries, it also reduces HDL in the blood. HDL is good cholesterol we need to de-clog arteries of fat deposits.
Why Transfats Kills
When asking, what are fats that kill, we are bound to ask the next vital question: How do they kill? Some experts say getting 1 percent transfats in food is already intolerable. They insist we should get less. A study in the New England Journal of Medicine said increasing transfats intake by 2 percent could also increase chances of getting a coronary disease by 23 percent. The World Health Organization cautioned that less than one percent should be the standard.
Now, imagine if you’re the type who eats biscuits and burgers and cakes and pastries on a daily basis. If you exceed the allowable less than one percent daily, chances are, your coronary heart disease is a time bomb waiting for the right moment to go off. If you keep to such a routine, it will. Fats in food should be frequently monitored through routine blood chemistry check ups.
Transfats leads to atheroscleroris, or fat-clogging of the arterial walls. This affects blood flow to the heart. When the clogging significantly lessens blood flow, you get a heart attack. If the attack comes suddenly in a worst state, it can kill. That’s when transfats kill. Then you catch a glimpse (though too late) of what are fats that kill. They are bad fats in food that collect deposits in the arteries.
Transfats and Saturated Fats
Though they look somewhat similar, don’t mistake one for the other. Transfats are not saturated fats, though both transfats and saturated fats can kill. Transfats and saturated fats both increase LDL, or the bad cholesterol in the blood, but only transfats can decrease good cholesterol. So that makes it deadlier than saturated fats. Thus, better than asking, what are fats that kill, ask which one is deadlier.
The good news is, we can kill two fats with one remedy. To get rid of both transfats and saturated fats, avoid transfats. According to experts, this also takes care of the saturated fats problem.
5 Foods That Lower Bad Cholesterol
Cholesterol is one of the big killers of the modern age, especially in countries like the US. The collective population is spending billions of dollars every year on medication to help them control their cholesterol levels. The sad fact is that in many cases, this is not even necessary.
One of the best ways to lower and control your cholesterol levels is by simply making changes to your diet. There are foods you can eat every day that will actually help to actively lower your bad cholesterol, while in many cases increasing your good cholesterol.
Here are 5 of the top foods that lower bad cholesterol. How many are in your diet right now?
1. Walnuts
The key to the great cholesterol benefits of walnuts (as well as other nuts like almonds) lies in their rich fatty acid content. Numerous studies have shown that walnuts can not only lower cholesterol, but also fight inflammation and reduce the risk of heart disease. Keep in mind that nuts are high in calories though, so don’t overdo it. A handful a day is fine, and make sure you don’t put salt or sugar on them.
2. Fish and Fish Oil
Fish is a rich source of omega-3 fatty acids, and that’s good news if you have bad cholesterol. Avoid frying the fish so that you don’t have to deal with those fatty frying oils. About 2-3 servings of fish every week will see you on your way. Fish like salmon, trout and mackerel are highly recommended for their omega-3 fatty acid content.
If you’re not a fan of eating fish, you can use a fish oil supplement.
3. Oatmeal
Can something as simple as oatmeal really be a cholesterol busting food? Yes it can, and it also happens to be one of the highest recommended foods for lowering cholesterol. The soluble fiber found in oatmeal is the driving force behind its wonderful cholesterol benefits. Soluble fiber lowers the amount of cholesterol that actually gets absorbed into the bloodstream.
4. Plant Sterols
Plant sterols can prevent the absorption of cholesterol. These are commonly found in foods specifically fortified with sterols, which can include margarine, salad dressing and orange juice.
Be aware that, since cholesterol is actually important to the body in moderate numbers, you shouldn’t use plant sterols unless you have really high LDL levels.
5. Avocados
Part of the famous Mediterranean diet, avocados are rich in healthy fats that can increase your HDL (good cholesterol) levels. While some people consider avocados to have high fat content, you have to realize that the majority of these fats are healthy monounsaturated fats. The oleic acid in avocados can also significantly decrease LDL, while raising HDL.
Despite all the medications and supplements available for lowering cholesterol, your success still depends in a large part on your diet. By making the foods discussed in this article part of your diet, you should be able to see a noticeable change for the better in your cholesterol numbers.
Keep in mind to cut down on high cholesterol foods at the same time, otherwise these superfoods may be fighting a losing battle against your own excesses.
New Study Finds That Swimming Lowers Cholesterol
As we age and become less physically active, we are more likely to put on weight, lose muscle tone, and gain body fat. Our metabolisms also become less efficient and our glucose tolerance and insulin sensitivity suffer. This is why many diseases like diabetes, obesity, and atherosclerosis are more common in adults over the age of 50.
What can we do to prevent or postpone this decline in health? It turns out that aerobic exercise is one of the most effective methods for maintaining a healthy weight and improving overall cardiovascular health. You can hop on your favorite cardio equipment at the gym, and whether you’re cycling, rowing, running, or climbing, all of the workouts will deliver similar results. However, one exercise option that many of us overlook is swimming. By exercising in the water, you can improve your strength and challenge your cardiovascular system without enduring the impact of traditional exercise, which is especially tough on aging joints.
While walking is by far the most popular form of exercise around the world, sports medicine professionals have recently taken a great interest in identifying the benefits of swimming. A 2010 study conducted by the Cox Research group at the University of Western Australia compared the effects of swimming to those of walking on more than 100 women between the ages of 50 and 70. Participants in the study were assigned either to the walking or swimming group, and were supervised for 3 exercise sessions per week for 6 months. The women were then asked to continue their routines unsupervised for an additional 6 months.
The results of the study may surprise you. Swimmers lost more inches in the waist and hip than walkers, and also lost more weight over the course of the year. Most importantly, the swimmers had lower cholesterol, and better body fat distributions than the participants who limited their workouts to walking. The research group suspects that some of the observed differences are due to the way our body responds to cold water, and is eager to investigate this thermoregulatory response further.
The take home message is that integrating some variety into your workout routine can amplify the benefits. Spice up your exercise regimen with an endurance swim or water aerobics class once a week to stay in control of your cholesterol while burning body fat and improving your overall strength.
Does Exercise Lower Cholesterol?
There is a way to lower cholesterol. It will take a lot of sacrifice and effort. Does exercise lower cholesterol? The answer is yes. The best way to lower cholesterol is by exercising. This will increase the heart rate and metabolism in the body allowing it to expel the harmful oils, which are detrimental to one’s health.
Those who have not exercised before should first consult with a physician to find out which is suitable for your situation. Those who have a heart condition may not do something rigorous and will have to rely on something that is low impact such as walking, weight lifting or stretching.
Vitamin to Lower Cholesterol
Having level of cholesterol may lead to heart disease. Heart disease can gradually develop as a person ages and as one continues to maintain a very high cholesterol level.
There are several medications available in the market today that aim to lower cholesterol levels. They are grouped in different classes most notable of which are HMG-CoA Inhibitors or otherwise known as “statins”. The drugs belonging in this group try to block the enzyme HMG-CoA, which functions as one of the steps required to convert fat into cholesterol. Statins are known to be the most effective cholesterol lowering agent to date and have become a great help to people requiring drastic reduction of their cholesterol levels.
