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Cholesterol Articles, Tips and Information

10 Easy Tips to Eat Your Way to Lower Cholesterol This Month

So you have high cholesterol and need to lower it? That is no surprise considering how many people have high cholesterol these days. To help lower your cholesterol, here are 10 tips you can get started with today.

One thing you should know is the difference between LDL and HDL cholesterol. Simply think of HDL as "healthy" and LDL as "lousy."

As with anything health related, diet and exercise are the two crucial components. What you eat is critical to lowering your cholesterol levels, so that is what is included here.

 

HDL can actually help carry cholesterol out of your blood vessels while LDL allows it to deposit inside your artery walls.

 

The good news is that you can change your cholesterol for the better. Here is how to do just that:

1. Have a nice sandwich on whole wheat bread or a pita with some lean turkey and lots of fresh veggies. Skip the hot dogs, bologna, and salami, and hold the Mayo. All of those are highly processed and filled with fat and cholesterol.

 

2. Fish, like salmon, is good. Look for wild red salmon varieties, which are very high in Omega-3 fatty acids (good fat.) Also, flax seed is a good source of Omega-3s.

 

3. Avoid Trans fats! Not only do they raise the lousy LDL cholesterol, they can also lower your HDL levels! Stay away from foods like margarine, shortening, and processed foods containing partially hydrogenated soybean oil.

 

4. Go ahead, go nuts! Look for walnuts mainly but also try almonds, macadamia nuts, cashews, and pecans. Nuts are high in fat, but it's the good kind. (Also, use natural peanut butter instead of the normal kind which contains unhealthy Trans fats.)

 

5. Limit desserts and try to eat only the healthier ones like angel food cake, graham crackers, Jell-O, and fat-free frozen yogurt.

 

6. Eat foods that are high in fiber. Examples include whole wheat bread, oatmeal, fruits, vegetables, beans, and some cereals. (Look for the boxes that say "may help lower cholesterol.")

 

7. Use the grill. If you're going to have steak or burgers, grill them at home and use lean meat. This practice avoids the grease, is fun, and the meat tastes great.

 

8. Find a new salad dressing. Most of them are full of Trans fats and cholesterol. Olive oil is good, and maybe add vinegar or lemon juice. Also, skip the bacon bits, croutons, and egg yolks.

 

9. Go overboard on fruits and vegetables. They contain no cholesterol and they have lots of nutrients like antioxidants.

 

Here are some examples: green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries, and kiwi.

 

10. Avoid fast food like french fries and anything else from the deep fryer. Those foods will raise your cholesterol like crazy, so stay away from the burger joints if you can.

 

11. Bonus tip: Use spices like pepper and oregano to add flavor to your dishes. They are a healthy alternative to other toppings like Mayo.

 

That was easy, wasn't it?

Just make some of these changes and get plenty of exercise like walking, jogging, swimming, or playing basketball. You will have lower cholesterol in no time!

 

More information on cholesterol is available at http://www.healthandfinesse.com

 

Health needs to be earned!

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As always, before you attempt to self medicate or try a new health regimen or program we suggest you retain the services of a qualified health care professional.

 

How exercise can help High Cholesterol levels?

 

Cholesterol is synthesized in our body and if left untreated it could lead to various cardiovascular diseases. High cholesterol levels in the blood could affect the heart, kidneys, brain and other parts of the body. It is very necessary to do workouts for at least 30 minutes a day. Exercises like swimming, jogging, bicycling etc could help increase in the good cholesterol levels and improve the blood flow throughout the body.

 

Losing flab is very necessary for a person with high cholesterol levels. Being obese increases the bad cholesterol levels in the blood. At least 4 days of exercise is necessary to maintain a good cholesterol level.

 

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Foods to Help Lower Cholesterol

 

According to the experts cholesterol is becoming the serious threat to the people as majority of the population is falling in the trap. Cholesterol is the fatty lipid substance circulating in the bloodstream while providing the fat to the body. There is a set limit to the cholesterol level but once the limit is exceeded it paves the way to many heart and coronary diseases. By seeing this danger everyone asks a common question that "Are foods helpful in controlling the ever raising cholesterol?

 

Exercises like Tai Chi and Yoga have proved to be beneficial in promoting good cholesterol in the body. Deep breathing and stretching exercises helps the blood flow to all parts of the body. Meditation helps in preventing hardening of the arteries. If proper food and exercise is maintained then the cholesterol levels could come down drastically.

 

Then second prompt question is if they are, then which food?

Experts feel that there are varieties of food that can help to lower down cholesterol but they must be chosen with utmost awareness. All those foods and fruits having a lot of fibers are the best thing to lower down the cholesterol. Generally a fiber break down the complex cholesterol into pieces and transports that to liver for further metabolism. Apart from fibers, all type of dried beans and lentils too are best food to lower down your cholesterol as instead of fat they consist of more of proteins and minerals which result in more balanced diets.

 

Oats and oat bran too are of great help as they too break down the piled up cholesterol on and in the arteries. In comparison to fibers, oats generally have more of Vitamin E, which makes sure that your cholesterol level is in control and never exceeds the set limit.

In terms of cholesterol reduction food raw garlic has always shown its prominence. It has been ages to know that garlic can be used to lower down cholesterol level. It not only reduces cholesterol but also removes the concentrated plaque caused by high cholesterol. With respect to garlic; almonds, avocados and walnuts too are considered very important food for lowering cholesterol level. They basically contain beneficiary fat which only nourishes the body instead of increasing cholesterol.

 

Moreover our body is capable enough to produce its own fat, still people intake extra by consuming dairy as well as meat products. So it is advisable to keep them to lower side as more intakes of them can lead to high cholesterol and its related disease. By keeping this in mind it is wise to consume the food having more fibers, roughage and pinch of garlic. As it is said your health is in your hand so keep your senses open.

 

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Lipoproteins and Cholesterol

Lipoproteins are an organic compound composed of proteins and fatty substance found in the body. These fatty substances can be classified into two categories firstly lipid such as fatty acids, secondly steroids such as cholesterol. It can also be called a combination of various proteins in which one of the components is lipid. They are actually classified onto the basis of the density and chemical quantities. Generally they perform the task to transport lipid into bloodstream for further actions. Lipoproteins are biochemical assembly containing proteins and lipids and they can be either structural or catalytic in nature. Literary lipoproteins can be enzymes, ion pumps, proton pumps or even the mixture of these actions. Despite the fact that they can't perform any catalytic activity by themselves still they form the major part of the body as they take fat around the body.

 

Broadly there are two types of lipoproteins known as High Density Lipoproteins and Low Density Lipoproteins. But very few know about the third one called as Very Low Density Lipoproteins. High Density Lipoproteins or HDL is known to be the good cholesterol produced in the body. It is always needed by the body in order to carry the cholesterol to the liver, as it removes the extra fat from the arteries and its surrounding walls. Being the smallest and densest of all it carries maximum of proteins making it good cholesterol. This produced and carried protein is known as Apolipoproteins which synthesize the excess fat and breaks it into smaller pieces. It never allows fat and Low Density Lipoproteins to settle down in the body and that too at a particular part. This reduces the risk of heart and cardiovascular diseases.

 

Whereas Low Density Lipoproteins or LDL is bad cholesterol that's excess and can lead to various heart diseases. Its concentration in and on the arteries is the road to heart attack and cardio diseases. Being very small and denser in comparison with HDL it contains maximum of fat and cholesterol instead of proteins making it threatening fat. It has been witnessed that it increases at faster rate within the body of obese and diabetic person as their immune system is not that strong. The best way to lower down Low Density Lipoproteins is to do exercise and few body movements as it breaks down the concentrated fat and transport that to liver for further metabolism.

 

So it is in your hands to higher or lowers your lipoproteins as it is said excess of everything is not good and healthy.

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The scoop on home Cholesterol test

 

It has been 12 years when the first cholesterol testing equipment was introduced. Now it is almost available with all the pharmacists and chemists and that too at a very competitive price. Many companies have now started producing the cholesterol testing equipments and that too with many added features and latest technology. It has been seen that with the advent of this technology many people have started testing and checking their cholesterol level at home only.

 

Nowadays cholesterol testing equipments are selling like hot cakes in the market. Majority of the people are in a hunt to own the best tester in the market. These cholesterol testing equipments are readily available and don't require any prescription. It is just that visit the pharmacist close to your place and buy the best tester in town and start using it. With the technology boom there are many testers which are easy to handle and to work upon. This cholesterol tester not only gives the correct level of cholesterol but also exact amount to be either reduced or increase. This tester is now available in the market for only 14$ and that too with additional attachments. But according to few experts they feel that this tester sometime fail to show the correct picture and level which can mislead the person. Despite being quoted as accurate equipment still somehow its precision is always the point of debate.

 

It is also seen that many times people are very excited in using it but with passing time they become careless and reduces its usage. This makes the equipment not to function properly. Despite the presence of many negatives still doctors always prescribe it to the patients so that they can keep the track record of the level of cholesterol.

 

Few experts feel that the usage of this tester should be lesser as the inaccurate information can sometime lead the patient to the wrong road which can give a dealt blow to his health. But still many experts prescribe or advise its usage as this can keep the cholesterol affected people on their toes so that they take all the necessary precautions. If we talk about long term then this cholesterol tester is best thing as it never gets stuck in any situation. Also there are minimal chances of its getting in problem. So if you are suffering from high cholesterol and its related diseases then buying this cholesterol tester is the wise thing for you. It's just the matter of taking precautions and steps in order to have healthy and happy life.

 

The author is budding web content writer and has much experience in writing quality content for many websites. You can view his blog for more information.

Do Cholesterol Levels Change With the Seasons?

Cholesterol is the fatty and waxy substance produced by the body in order to provide fat to the arteries and its surrounding walls. It also helps in producing the sex hormones along with keeping an eye over the artery functions. Very few know that your cholesterol level actually depends upon the season and weather of a year. It is quite surprising that cholesterol level is very low in the summer and autumn season as compared to winter season where it is sky high. This research has been confirmed by many experts by showing the significant decline in the cholesterol level during warm summers.

 

Studies have stated that winters generally witness increase in cholesterol mainly due to eating habits and food types. According to the human nature people generally intake more fats and fatty acids during the winters, just to gain heat, energy and that added fat. That's why this season marks the high cholesterol. Same appears in the women too as they too tend to consume more food comprising of more fats and oils. Whereas in summers high cholesterol food is generally avoided as they generate more heat in the body.

 

It has been noticed that during the summers there is significant decline in consumption of meat and fish products whereas they are hot food items in the winters. In summers the consumed cholesterol is burned and broken into pieces resulting in low level of cholesterol. Same appears in the autumn season as the cholesterol level is quite low from its normal level. That's why doctors generally advice not to consume the food having high cholesterol in the winters. According to the statistics majority of people suffer from heart attacks and heart strokes in the winters only in comparison to summers.

 

It is always advisable to check your cholesterol level before the beginning of any season and during the season too keep a constant eye so that you are aware when to increase in cholesterol level and when to decrease. As per the doctors it is wise to do constant exercises and body movements in the winters so that the fat and cholesterol never gets settle at one part. It keeps you fit and fine with controlled cholesterol level. Also try to modify the diet during summers and winters as there are two different body requirements. Generally in summers body require less fat in contrast to winters when fat is essential in winters. But try to consume the fat in the controlled manner so that there is no excess.

 

So start modifying your diet now for the season if you want to have a happy and enjoyable season ahead.

The author is budding web content writer and has much experience in writing quality content for many websites. You can view his blog for more information.

 

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