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High Cholesterol Diet

hosnee — Mon, 30 Nov 2009 22:39:36 +0000

High cholesterol diet has a great impact on heart problems. Heart problems are considered as one of the leading causes of mortality in the United States. Certain fats are believed to cause the development of atherosclerosis. Hydrogenation is a process during which oils change into trans-fat, which is specifically detrimental. The process changes chemical structuring of unsaturated fat and turns out to more solidified form. In turn, it heightens the total cholesterol level and LDL cholesterol level, while declining valuable HDL cholesterol level.

If you are using high cholesterol lowering diet, it is imperative to get rid of wrong types of fats and oils and substitute them with heart-friendly olive or vegetable oils. Unsaturated vegetable oils such as peanuts, flux, sunflower, canola, corn and safflower can be a preferable selection. Heart-friendly oils consist of mono-unsaturated and polyunsaturated fatty acid which may decline the total cholesterol level and heighten the HDL level.

On the contrary, high cholesterol diet usually contains favorite foods such as junk foods including French fries or potato chips, crackers, corn chips and several other foods and unhealthy beverages. In fact, muffins, cookies and baked foods are tied up with incorrect type of fats.

Diet for Lowering High Cholesterol

Ideal Diet for lowering high cholesterol takes account of fatty fish as a minimum of twice per week. Different scientific studies recommend consumption of omega-3 fatty acids from plants and aquatic sources. These provide profit to people who are at risk for developing coronary complications. Fish comprises of lesser amount of saturated fat compared to meat products. Mackerel, salmon, trout and herring are high in two types of omega-3 fatty acids which include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

On the other hand, tofu, walnuts, flaxseed and soybeans consist of alpha-linolenic acid. It converts into omega-3 fatty acid within the body, so this is a good selection if you are up to high cholesterol lowering diet. Researchers conclude that in Mediterranean civilization people had lower risk for developing cardiac problem. It is assumed that their diet contributed a lot for that. It was rich with whole grains, dried beans and peas, green vegetables, fresh fruits, fish and red wine.

People who are on diet for lowering high cholesterol level must drink plenty of water throughout the day. In fact, a minimum amount of 8-10liter is always recommended. The plenty supply of water helps in eliminating excessive cholesterol from the body. A regular intake of dhania or coriander mixed with water also helps in managing cholesterol level in the body. Additionally, it works as a good diuretic and enhances kidney function.

Low Cholesterol Diet

hosnee — Tue, 24 Nov 2009 22:36:36 +0000

Knowing that you have high cholesterol is sure to give you an unpleasant surprise and it is certainly a serious problem, though the solution is not quite as hard as you may have expected and it may only require nothing more than keeping to a low cholesterol diet. Such advice will be the first thing that your doctor will give you, and though, in the beginning, following a low cholesterol diet may be somewhat difficult, there are a number of resources that you can use that will make it easy to accomplish.

Reduce Your Intake Of Cholesterol

A low cholesterol diet will mainly aim at reducing the amount of cholesterol you consume as well as reducing the amount of saturated fats as well as trans fats. According to studies conducted on how cholesterol works in the body, it has been found that there are a couple of different types of fats that will result in high cholesterol; even more, as compared to those foods that in any case contain high cholesterol.

It is thus necessary for you to examine your daily diet and you will need to make changes to your intake of red meats which must be kept to a moderation and also to choose lean cuts like chicken as well as fish rather than red meats that are known to contain excess of saturated fats that can contribute to higher level of cholesterol. Also, your low cholesterol diet should also include foods that have been baked, broiled or grilled since these methods cause fats to be drained away from the meat.

The low cholesterol diet should not contain fried foods since oils have more fat content than is good for you, which will thus negate any efforts that you may be making in containing your cholesterol levels. In addition, you will also need to make changes to your food intake with regard to dairy products that usually contain high saturated fats, and so you will need to switch over to diet with low fat products and thus you may need to consume skim or soy milk instead of normal milk.

Eggs too contain high amount of cholesterol, especially in the yolk of the egg and thus your low cholesterol diet may require that you separate the yolk from the white and eat the latter while discarding the yolk, though eating the yellow yolk is ok, provided it is done in moderation. More worrying is when you combine eggs with bacon and sausages that will raise the level of cholesterol in your body, more than when simply eating egg yolks.

The best person who can start you off on a low cholesterol diet is of course your doctor who will point you in the right direction and will advice you about the proper resources as well.

Playing Lawn Tennis

hosnee — Mon, 23 Nov 2009 09:09:36 +0000

There is a usual complaint by people about increasing weight and increasing cholesterol levels. This is usually because the general level of physical activity is very low among most people. Hence, the excess fats do not get burned down and there is the problem of low cholesterol. Hence, people must make it a point that they exercise everyday. Apart from alternatives like gym, cycling and yoga, the most important option is sports. Sports, especially outdoor sports provide the perfect exercise to the entire body and are ideal for burning down excess fats and reduce cholesterol. One of the best sports for a good physique is lawn tennis.

Tennis Ace

Sports are considered to be a boon for people to maintain their health – not just physical but mental health too. In order to keep the cholesterol levels in check and maintain the body in good shape, people can always rely on sports to do the needful. Among the several outdoor sports, lawn tennis is one sport that is sure to build a perfect physique for an individual. Lawn tennis is one game where the individual has to possess great amounts of stamina and strength for playing on the huge court. Also, the vigor and force of the game ensures that the individual remains fit and agile as long as he is in touch with the game. The game makes it imperative for the individual to lose excess weight because otherwise it is not possible for the individual to play the game itself.

Lawn tennis ensures that the entire body gets exercised. While forcing the forehands and the backhands and covering the lengths of the court, all the body parts are brought into action. There is a certain amount of pressure applied on the legs, abdomen, chest and arms to name a few. Hence, one set of lawn tennis is sure to make a lot of difference to the body of the individual. Also, playing a sport like tennis gives immense amount of joy and pleasure to the person and he enjoys playing it. Hence, this way he is reducing his weight in a way in which he enjoys the most.

Sports like lawn tennis makes the individual reduce weight in a way that is satisfying as well as free from all boredom. Losing weight and reducing cholesterol is no longer a burden for the individual.

Skating

hosnee — Mon, 16 Nov 2009 14:21:36 +0000

Skating is also a sport in different varieties. Different skating sports are generated in different ways and rules. All have its different history. We will see them one be one.

Ice-skating:

Ice-skating is done on ice surface. Exact time when people started ice-skating is not known. It is popular in Great Britain, Germany, Russia and Switzerland. Ice-skating is the traveling on ice with skates. Narrow and parabolic blade like device is molded into the special boots. It is mainly done for recreation and as a sport. It is possible on canal or lakes, etc. which has freeze to form an ice surface. Some artificial cooling is done for indoor game play. World’s longest ice-skating canal is located in Ottawa, Ontario, Canada. It is 8 km long.

Speed skating:

Speed skating or speedskating is an ice-skating sports where each competitors tries to cover certain distance first. It is like a race. Types of speed skating are long track speed skating, short track speed skating, inline speed skating and quad speed skating.

Roller-skating:

It is done by wheel. It is started in London in 1873, now worldwide. Roller-skating is traveling on smooth terrain with roller skate. It is a form of recreation and a sport too. It can be also a form of transportation. It is later differentiated in types like inline skating, free skating, speed skating, etc.

Aggressive skating:

Aggressive-skating also done by wheels. It is a stunt based skating. Aggressive-skaters try the tricks such as grinding on the edge of concrete ledges, jumping, spinning and flipping over the stairs or other gaps. There are many type of aggressive-skating. They are:

Vert skating: doing some aerial tricks does it on halfpipe.

Street skating: it just involves grinds, jumps and other tricks on public areas or on open streets.

Park skating: it is just similar to street skating but it is done in a skate park rather than on city street.

Skateboard:

It is done on a board. Person doing skates on this skateboard are termed as skateboarder or skater. It could be hobby, art, sport and a means of transportation. It is categorized in extreme sport. Some skaters oppose this skateboard skating. Mostly males below 18 do this skateboard.

Snowskating:

Snowskating is just a riding on a flat skate deck on snow. It is also attached to a ski and is called a bideck or bilevel snowskate. Snowskating combines the elements of skateboard and snowboarding to create new experience, sport and stunts. Many sports are their based on snowskating like skiing competition.

Ldl Cholesterol

hosnee — Sat, 07 Nov 2009 09:17:36 +0000

We have heard a lot about cholesterol in the past decade, and with good reason. It appears that there is a very significant link between your cholesterol levels and your risk of heart and cardiovascular disease. By keeping these cholesterol numbers in check, we can make a big difference in our overall health. The problem is that cholesterol is not exactly a simple concept, in that there are two different cholesterol numbers that must be tracked. Couple that with the fact that one of these numbers needs to remain low, while the other should stay high. So which one is which, and how exactly do we get those numbers where we want them? The first step is to understand the two different types of cholesterol, and in this article we will address the issues of LDL cholesterol.

The “Bad” Cholesterol

It is true that LDL cholesterol has gotten a “bad” rap, which means that this is the type of cholesterol that needs to maintain a low number in order for you to maintain good health. LDL cholesterol is also known as low-density lipoproteins, and these lipoproteins can leave deposits of plaque on your arteries as they pass through your bloodstream. As the plaque builds, blood cannot pass through your system as efficiently and your heart has to work harder to pump the blood through your body. This strain on your heart is what increases your risk of heart and cardiovascular disease. Since this process is amplified when more of these lipoproteins accumulate in your blood, this is the type of cholesterol that you want to keep on the lower side to protect your ticker. Your target number for your LDL cholesterol should be 100 or less, and anything higher than 130 is cause for concern.

So how do you keep your LDL cholesterol at a healthy level? For most of us, the answer lies in healthy lifestyle choices, like a diet rich in fruits, vegetables and plenty of whole grains. It also means daily aerobic exercise that will keep the blood pumping and the lipoproteins passing through. Maintaining a healthy weight and avoiding unhealthy habits like smoking will also help to keep your LDL cholesterol level nice and low. For some, medication may be necessary to lower a number that has already gotten too high, if diet and exercise alone do not successfully bring the level down. However, these types of medications have their share of side effects and their advantages should be weighed carefully. Successfully bringing down your LDL cholesterol levels through any of these methods will lessen your risk of heart disease and lead you to a healthier way of life overall.

Check Cholesterol Level Regularly

hosnee — Sat, 24 Oct 2009 07:01:36 +0000

Rising level of cholesterol subjects a man to greater risk of heart attack. Cholesterol is lipoprotein in nature. The lipoprotein by nature is not easily degradable substance. Thus accumulation of lipoproteins in the cells makes it impossible to be degraded and make them block the system. The deposition of the cholesterol especially in the blood vessel is considered as very bad. This leads to the diseases like artherosclerosis and myocardial infarction. Cholesterols are the polymers of the fatty acids. Fatty acids are covalently bonded to form the lipoproteins. Thus this strong bondage prevents it from any kind of degradation. They are also called as the stored energy in the body. They remain unused in our body because of our eating habits as we take high amount of carbohydrate which prevents the usage of the cholesterol and thus they remain in the undegraded form in the body. To check the rising level of the cholesterol in our body it is necessary to monitor the current level of cholesterol in the body. It always makes a man aware of the current status of cholesterol in the body and takes necessary steps for lowering it.

Healthy level of cholesterol

To keep a check over one’s rising level of cholesterol it is also very important for one to know what is the exact level of cholesterol to be maintained in order to stay healthy. After the measurement of the cholesterol they are put into any of the three categories, they are desirable level of cholesterol, borderline high risk cholesterol and high risk cholesterol. If your cholesterol level is 200mg/dl then it falls in the category of desirable limit. In this range the risk of heart disease is very low. If the cholesterol level of a person is between 200-239 mg/dl then he is considered in the category of borderline high risk cholesterol. It indicates that he should be taking proper measures to lower his cholesterol, should get conscious about his eating habits. But generally in this category people don’t have high risk of heart disease. If the cholesterol level of a person is more than or equal to 240 mg/dl then that person is categorized in high risk cholesterol level. Cholesterol in level in this category is an alert that the person is running high risk of cardio vascular diseases. People in this level should pay immediate attention towards lowering their cholesterol level to survive.

There are various clinical methods in place to check the cholesterol level of the body. Thus to ensure a healthy living man should be aware of current cholesterol status in the body and take steps to keep it under the permissible limits.

Hdl Cholesterol

hosnee — Sat, 10 Oct 2009 07:08:36 +0000

We know cholesterol is an important factor in staying healthy. There have been plenty of studies and reports over the past ten years that have linked high cholesterol numbers to an increased risk of heart and cardiovascular disease. But did you know that not all cholesterol needs to be low? In addition to the “bad” cholesterol that can stick to the walls of the arteries and cause plaque to develop, there is also “good” cholesterol that can help the body to rid itself of these deposits by helping to eliminate them through the liver. This type is called HDL cholesterol, and instead of bringing this number down, you should be striving to keep this count high. How high? A good HDL cholesterol number is one that is above 60. Anything lower than 40 is considered poor, and should be a cause for concern.

Raising the Numbers

If you are concerned about your HDL cholesterol, the next logical question would be how to raise that number higher? While there is plenty advice available on how to lower the “bad” LDL cholesterol number, there isn’t as much information available on how to raise the HDL cholesterol level. Part of the reason for this is that we probably don’t have as much control over this number. For example, women tend to have higher HDL cholesterol levels prior to the menopausal years, primarily due to the hormones in her system. For some, when it comes to your HDL cholesterol number, you’ve got what you’ve got. However, there have been some studies that have shown there are certain methods that might effectively raise this number somewhat.

A diet that is low in carbohydrates may increase the HDL cholesterol count by as much as 10%, so stock up on the fruits, veggies and whole grains. It may also be helpful to cut back on substances like salt and fat and limit your caloric intake. Adding soy protein to your diet may also increase your HDL cholesterol by 3% or so. Some studies have also shown that taking a daily vitamin supplement may help to raise the HDL levels significantly. You can also work to lower your LDL levels through a healthy diet, exercise and possible medications.

Cholesterol is a significant factor in heart disease, because the plaque deposits that can result from an unhealthy cholesterol number can make it more difficult for blood to pass through the arteries. This in turn forces your heart to work harder to pump the blood throughout your body, and thus puts a strain on this important organ. The end result can be a less healthy heart and a greater risk of heart attack, stroke and cardiovascular disease. All of the above efforts can combine to bring your cholesterol levels to a healthy number that will greatly reduce your risk of heart disease.

Swimming

hosnee — Mon, 05 Oct 2009 10:48:36 +0000

Risk factors of cholesterols:

Often abnormities in blood fat level is a contributing factor to coronary heart disease. The two main fats in the blood are Cholesterol and triglycerides and both of these fats are consumed in the diet but what is not generally known is that cholesterol is also made up naturally in most of the tissues in the body, the exception being the tissues in the brain. On an average a persons body naturally produces 2,000 mg of cholesterol per day and the average person normally consumes within their diet between 200 and 800 mg per day. It is a common belief that all dietary cholesterol is bad and is certainly a myth. Most of the fats are passed into the liver from the intestines where they are then metabolized. The process of clearing the fats can take several hours, if for any reason the cholesterol levels remain high, the excess may deposited on the lining of the arteries causing atheroma which narrows the arteries causing them to fur up or harden which lead to atherosclerosis the fore runner to heart disease.

Role of exercises in reducing cholesterol levels:

Doctors and medical experts believe that regular physical activity may help reduce deaths from heart disease by lowering cholesterol levels and thus lowering high blood pressure, lowering triglyceride levels, reducing excess weight and improving the fitness of heart and lungs. It recommended to start with low to moderate level activities such as walking, taking the stairs instead of the elevator, gardening, housework, dancing, or exercising at home if one is being inactive for a long time. One can begin by doing the activity for a few minutes most days, then work up to a longer program at least 30 minutes per day, 3 or 4 days a week. Afterwards inclusion of regular aerobic activities such as brisk walking, jogging, swimming, bicycling, or playing tennis can be done.

Swimming an effective cholesterol burning exercise:

Swimming is great exercise that helps to lose unwanted fats and sugar from the blood. It sucks the sugar out of the blood stream and the liver, which helps in the reduction of cholesterol and conversion of the fats into usable energy. It is also very easy for the joints than some other forms of exercises. The best part is that there is absolutely non chance of getting sidetracked by pulling a tendon or injuring a joint that requires to stop exercising. Moreover swimming also flexes and strengthens the connective tissue without jarring or tearing it.

Increase Intake Of Spices

hosnee — Fri, 02 Oct 2009 18:54:36 +0000

Though there is much type of treatments and medications available to lower and combat cholesterol, a very tasty technique for combating the cholesterol problem is by increasing the intake of spices. Spices really help us in lowering the level of cholesterol. So we can combat cholesterol while eating our favorite dish. They also help in combating various diseases arising out of high cholesterol levels.

USAGE AND BENEFITS

The spices that help in lowering the cholesterol level are garlic, onions, linseed, ginger, cinnamon, cloves, cumin, mint, lemongrass etc. These spices help in lowering the cholesterol level.

Certain spice such as mint prohibits the production of cholesterol. Fenugreek is high in saponins and soluble fibers which helps decrease the absorption of cholesterol from food.

Cinnamon a spice also helps in lowering the cholesterol.

Onions have significant amounts of flavonoids which can act as antioxidants to protect LDL cholesterol from being oxidized and they can inhibit the formation of blood clots and provide anti-inflammatory and anti-tumour activity consequently it also helps in lowering cholesterol level.

These spices also help in burning fats thereby consequently reducing the cholesterol level. Actually when we add spices to our foods then while eating it generates a great amount of heat which in turn helps in melting away of the fat deposits inside our body. So consequently there is a reduction in the cholesterol level.

The most beneficial thing regarding spices is that it adds to the taste of our food and also simultaneously reduces cholesterol level. Moreover we also don’t require bearing any kind of medication or doctor’s cost. But however we must be careful while increasing our intake because such intake should not exceed limits, as it would be harmful to our health.

Also there are no side effects.

CONCLUSION

These spices are used in the preparation of food also. So it is not at all hard to implement this treatment. We just need to increase the amount of spices in our food. Each spice has its own way of reducing the cholesterol level. So we can lower our cholesterol level at the same time while we are eating our favorite food.

Using Triglycerides

hosnee — Wed, 16 Sep 2009 23:40:36 +0000

High triglyceride levels often translate into a higher cholesterol level, where the LDL (low density lipoprotein) or bad cholesterol is elevated, and the HDL (high density lipoprotein) or good cholesterol is at a low count. There is a strong link between coronary heart disease and high triglyceride levels. Triglyceride levels can only be accurately measured after a 12-hour fast. This is done by a blood lipid profile, which is a blood test that assesses your total cholesterol, HDL cholesterol and triglyceride levels. Above normal triglyceride levels that is greater than or equal to 200 mg/dL are invariably associated with coronary heart disease. In fact, blood triglyceride levels above 150 mg/dL are considered high and may play a vital role in forming plaque that leads to arterioscelerosis. Being overweight, having diabetes or hyperglycemia and drinking immoderate amounts of alcohol may also lead to higher triglycerides.

Triglycerides and coronary heart disease.

Triglyceride/HDL ratio is a surefire indicator of heart disease risk. The lower your triglycerides, the higher your HDL, the lower your risk of heart disease. People with the highest ratio of triglycerides to HDL cholesterol were at certain risk of suffering a heart attack 16 times more than those with a lowest ratio of triglycerides to HDL. Therefore, high triglycerides alone increase the risk of heart attack 3 fold.

Lifestyle and triglycerides

Lowering triglyceride levels can be as simple as modifying your diet to include more fresh fruits and green leafy vegetables, and opting for heart-healthy foods like skimmed milk. Triglycerides usually come from consuming animal products, carbohydrates and saturated fat. Triglyceride levels can be reduced by:

1. Maintaining normal blood glucose levels;
2. Restricting sugars, sweets, refined foods, and alcohol;
3. Maintaining normal weight;
4. Limiting saturated fat intake; and
5. Starting an exercise program.

Summary

Obviously then there is a strong correlation between high triglyceride levels and elevated LDL levels. Studies confirm that a lower-than-normal levels of HDL lead to increased risk of hardening of the arteries, atherosclerosis, heart attack and stroke. Your physician can recommend a course of drugs to lower triglycerides and raise HDL levels. Generally, lifestyle changes are advocated along with a drug regimen.