Lowering Cholesterol Levels
June 5, 2008 by Lucy Jones · Leave a Comment
According to experts, people over the age of twenty should pay more attention to their cholesterol levels and steer clear of the “bad” cholesterol. Despite so many treatments that aid in lowering cholesterol through diet plans, lifestyle changes and medication, there are still many people who suffer from this condition and who sadly fail to see the importance of doing something about it.
Plant Sterol enriched margarine spreads can help reduce blood …
Plant sterols can lower blood cholesterol levels by around 10%, depending on how much is consumed. A reduced blood cholesterol level is associated with a reduced risk of heart disease and stroke. …
Good results to lowering cholesterol levels:
Although it is sometimes hard to stick with the treatment to be able to lower cholesterol levels, it is still possible to get good results by following these easy methods:
Make sure you know exactly what your cholesterol level is and have it checked regularly. Visiting your doctor to get your cholesterol levels checked regularly is important. Since high cholesterol is related to cardiovascular disease, make sure that you know your level so you can rearrange your diet and change lifestyle habits to accommodate.
Knowing what your cholesterol level is will indicate if you need medication and treatment and help in finding a suitable diet plan for you to follow. When you know your starting point you’ll be able to monitor your progress toward a healthy cholesterol level.
Understanding the basics and learning everything you can about the condition will help you to understand the importance of treating the condition and the risks you run if you don’t. By conducting your own research on the condition will also make you knowledgeable about initial lifestyle changes you can do to lessen the problem and you will also have an idea what other treatment options available.
Learning everything you can about cholesterol, the various types, what it does to your body and the health risks will also make you understand that the condition doesn’t have to be hopeless. A registered dietician will be able to give you more information. The local centres for nutrition, local hospital or public health department, and from a consultation with your attending physician or health care provider will also be helpful here.
Watch your weight and get rid of extra pounds. Since being overweight disrupts a person’s normal metabolism of dietary fat, experts say that people who weigh more than they should are well advised to start planning on a healthy lifestyle combined with a suitable diet.
Regular physical activities and exercising
Make a commitment and stick to follow through. The best way to lower cholesterol levels is to be able to develop the discipline to stick to your goal. You can also lower your cholesterol level by acquainting yourself what are the good and the bad fat and its sources, by discovering the wonders of fibre to cut down cholesterol, by taking in good multivitamins, by freeing yourself from stress.
Follow a low saturated fat, low-cholesterol diet - be more physically active - lose weight if you are overweight.
Before making drastic changes in your diet and lifestyle, make sure that you visit your doctor first who will access your overall health. Doing this may prevent further damage.
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Better Cholesterol Level Less Risk of Disease
June 2, 2008 by Lucy · Leave a Comment
It’s common knowledge that people have to eat in order to live and have the energy to do the things people do, but what’s easy to forget is - it’s what we eat that makes a lot of difference to our quality of life and whether or not we put ourselves at risk - knowingly or unknowingly.
While some are able to make three or four trips to the buffet table, others are full and satisfied after one round. Those who love to eat red meat and other dishes that are fatty or oily run the risk of contracting a serious condition, which could be life threatening due to the amount of bad cholesterol being taken into the body.
Although cholesterol is one of the main culprits that increases high blood pressure, although not all cholesterol that we take in is essentially bad. In fact, small amounts of cholesterol is being used by the body in the production of bile salts and in the transformation of Vitamin D. Cholesterol also plays a role in balancing hormones, especially in women.
So what is cholesterol?
Basically there are two kinds of cholesterol. It’s often talked about, but there still seems to be confusion as to the good and the bad cholesterol.
The bad cholesterol or the LDL (low density lipoprotein) is the kind that is often found in saturated fats and trans fatty acids. These are taken into the body mainly through foods that are pre-packed and prepared such as potato chips, some canned foods, etc.
LDL cholesterol sticks to the walls of the arteries. High levels of LDL can form plaque on the arterial walls that may eventually cause clogging in the blood passageway. This slows down the blood flow, which in turn makes it hard for the heart to pump. This scenario describes the initial stages of hypertension and coronary heart problems.
The good cholesterol HDL (high density lipoprotein) monounsaturated and polyunsaturated fats, these on the other hand lower the levels of LDL by helping to transport the LDL to the liver where it is excreted, lowering the risk for disease. HDL cholesterol can be found in fish as well as nuts.
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Food that helps to lower cholesterol levels
Other foods that can lower the cholesterol levels are fruits and vegetables. This type of food doesn’t contain that much cholesterol so whatever you eat, you won’t be adding to its levels.
Another great thing about fruit and vegetables is the fact that they are great sources of fibres that the body also needs to combat LDL cholesterol. Berries as well as fruit that is citrus and carrots are just some of the fruit you can count on for combating LDL.
Soya is another food that can dramatically reduce the levels of cholesterol in the body. Fibre rich food, soya as well as almonds and plant sterols also reduce cholesterol levels by as much as 20 percent, according to a recent study. Eating oats, olive oil and barley are also great ways to lower LDL.
To lower LDL, it’s important to consciously avoid foods that are deep-fried. If you have to eat fried foods, make sure that the oil that you use is vegetable oil.
Never use butter as this is rich in saturated fats. Instead, use margarine as a substitute. Steam, braise, boil or bake your food these are both tastier and healthier.
It’s not just the food
There are many factors that contribute to the rise in the levels of cholesterol. In addition to one’s eating lifestyle, there is the age, gender, genes, family history and of course the amount of physical activity that’s done. Exercise is certainly very important in keeping LDL cholesterol at bay. Not only that, it strengthens the body’s resistance as well as improves blood circulation.
One reason for the high levels of cholesterol, could be due to the wide variety of fast food being offered these days at the grocery store and in restaurants. But is there one food product that can be called the best to lower cholesterol? Probably not as a well balanced diet comes from all of the food groups.
Lowering cholesterol quick tips
- Instead of drinking full cream milk on cornflakes or whole grain, try using non or low fat milk instead. The taste is almost the same, but is much healthier.
- Instead of ordering a steak change your menu to lean meat instead, but be careful as even lean meat has fat, although not as much and tastes just as good as the big steak.
- The healthiest thing to have either for lunch and/or dinner is food that comes from the ocean. Fish or shellfish is known to contain concentrates of Omega 3, which is very effective in lowering cholesterol.
- Eating a candy bar or a slice of cake is tempting, but they are rich in fat - although there are low fat and cholesterol free chocolate cake recipe. Try nuts or fruits instead, which are rich in fibre as well as contain vitamins and minerals that are lots healthier than the candy or cake.
- In each meal, don’t forget to add fruit where possible. A salad works well or grated carrots as a side dish. There should be a balance whenever eating meat or fish.
- Chicken is not so good if it’s fried, steamed is far better and a healthier way of cooking it - but remember to remove the skin.
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It’s never too late to make some lifestyle changes in order to live a longer and healthier life. As always you should consult with your doctor to make sure that any dietary changes you may be thinking of making - are suitable for you.
Chromium as a Cholesterol Supplement
Chromium is an essential trace mineral first discovered in 1955. Although our bodies contain only a few milligrams, even this tiny amount is critical for regulating insulin and blood sugar levels, as well as activating enzymes essential for energy production.
Chromium is produced through food, primarily yeast, grains, nuts, prunes, potatoes, and seafood. But we don’t get enough overall; many Americans are deficient in chromium. One reason is that diets high in refined sugar leach chromium right out of us.
Recent studies have shown that supplementing with chromium may not only lower cholesterol but also help stabilize blood sugar levels and improve insulin sensitivity and therefore may be particularly beneficial to people with metabolic syndrome or diabetes.
What the research shows: In one small study of 28 people, those taking 200 micrograms of chromium daily for 42 days had significant decreases in both total cholesterol and LDL, decreases that didn’t occur when they took a placebo. At least eight other studies have found that chromium supplementation improved cholesterol.
And numerous studies found supplementing with at least 400 micrograms of chromium improved fasting glucose levels, a sign of improved insulin sensitivity. Be aware that chromium may take several weeks or even months to yield results. Who should take it: People with metabolic syndrome or diabetes, as well as anyone susceptible to chromium deficiency (including athletes, the elderly, and people who follow diets high in refined sugar).
Recommended dose: 200 to 400 micrograms a day in divided doses for people with insulin resistance; 400 to 1,000 micrograms a day in divided doses for people with diabetes. Use chromium picolinate as your source. For everyone else the amount in a multivitamin should be sufficient.
Warnings/contraindications: If you have diabetes, check with your doctor; taking chromium may alter your requirements for insulin or other diabetes medication. Source: Readers Digest.
