Recipes For Lowering Cholesterol: The Way To Live Healthy

Are you looking for the best recipes for lowering high cholesterol? Are you watching closely what you eat, your food choices, the amount of food, and possibly your calorie intake? Then, you need to look over this valuable resource to get yourself back into great health.

First, you must exercise. But be sure to exercise moderately. Do not push yourself too much because excessive exercise could stress you out. Second, choose the right kind of food. You need to eat a very low-fat diet. Avoid fatty foods. If you exercise and eat a low-fat diet, the bad cholesterol (LDL) will certainly drop while your good cholesterol (HDL) will increase.

In the basic food groups, there are two sources of cholesterol. One is the kind of food that comes from animals, which includes foods like cheese, butter, cream, milk and eggs. The second comes from foods which are high in saturated fats, which includes foods that are rich in oil content, especially fried foods. This is known as trans fats, which are used in processed foods, also known as hydrogenated oil. This increases your bad cholesterol while decreasing your good cholesterol in your body.

So, here are the recipes for lowering high cholesterol:

First, you need to eat whole grains. These are significant sources of soluble fiber that will aid your body in the absorption of bad cholesterol from your blood stream. What you can simply do is replace your bread made from white flour with whole grain bread or a wheat bread.

Second, eat oats during breakfast. Oats, oat meal, or oat bran cereal are rich in soluble fiber which helps lower bad cholesterol. Aside from eating healthy and eliminating bad cholesterol, this will help you have regular bowel movement.

Third, choose fruits for your snacks or in-between meals instead of junk foods with processed sugar. This is a great choice, instead of eating highly sweetened and fatty snacks. Fruit that are good sources of soluble fiber are those rich in vitamin C. It also includes grapes, berries, and currant. Just don't overdo too much fruit because fruit also contains sugar and causes insulin to be released in the body, which ultimately raises cholesterol, too.

Fourth, eat nuts. Nuts are rich in polyunsaturated fatty acids that help reduce cholesterol. It includes walnuts, almonds, pecans, peanuts, pistachios and pine-nuts. But do not over eat nuts because they have a lot of calories. Based on the American FDA, a handful of nuts a day is enough to lower high cholesterol level in body. It could also lower the risk of heart diseases.

Fifth, another source of polyunsaturated food in the extra virgin olive oil. Only use the kind that say 'first cold pressed.' Olive oil helps to increase your HDL or good cholesterol. Include some extra virgin oil in your recipes for lowering high cholesterol.

Sixth, you need to eat lots and lots of green, leafy vegetables. Vegetables are rich sources of low-fat protein. Spinach, kale and broccoli are excellent. Eat as much of these as you can. You could also have garlic, avocado, legumes or beans. You can actually make a delicious meal by combining many of these ingredients.

Lastly, eating fish, particularly the mackerel, halibut, herring, sardines, trout, and fresh salmon and tuna are great foods to include in your recipes for lowering high cholesterol. These foods are rich in omega 3 fatty acids that improve your LDL: HDL cholesterol ratio. They also help prevent high blood pressure and the risk of blood clot formation in the body. The recommended intake should be 2-3 portions of fish per week. Other sources of omega 3 are found in flaxseed, canola oil and flaxseed oil.

Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives.  He has helped countless others achieve their health objectives and, specifically, teach them about recipes for lowering high cholesterol.  For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/

Original article

The Best Foods For Lowering Your LDL Cholesterol

When it comes to lowering your LDL cholesterol, you have a few options. First, you can take prescription medication, but these can carry some harmful side effects. A better solution is to switch over to a diet specifically tailored for lowering your harmful cholesterol numbers. As an added benefit, when you eat these excellent foods, your overall health will improve as well. So, what foods are the best to add to your diet when trying to bring down your cholesterol levels?

Nuts:

These little snacks pack a punch. Ounce for ounce, they are the best food to consume for your heart and they will lower your cholesterol as well. Though they are high in fat, it is nearly all monounsaturated in form, which is actually good for your arteries. In fact, just by eating a handful of this health food every day, you will be lowering your LDL cholesterol by at least ten percent over time. They taste great, too, so they should be a part of any healthy diet.

Fish:

Again, you may be surprised that high fat content food is good at lowering your LDL cholesterol. The key is the type of fat you consume, as the healthy omega-3 essential fatty acids found in fish are vital for your health. They work to lower inflammation and your cholesterol as well. Also, you will crave the harmful trans fats found in many prepackaged foods less when you consume more of these instead. Replace another type of meat with fish as your main course at least twice a week and you will begin to see results. For even better lowering effect, you can use fish oil supplements on a daily basis as well.

Oats:

When lowering your LDL cholesterol, oats should be on the front line. Oats are a great breakfast substitute for that cholesterol laden meal of bacon and eggs, which will ruin any progress you are trying to make. Not only are they low in cholesterol, their fiber binds to the cholesterol already in your system, hindering your body's ability to hold onto it. This means your numbers will fall just from adding a bowl of this great tasting food to your morning routine.

Beans:

Another fiber-filled food, beans are a great addition to your plan through smart food choices. They are versatile and you have many different varieties to choose from, so you should have no trouble adding them to the menu at least three times a week. Also, they tend to satisfy you for long periods of time, meaning you will be less inclined to grab an unhealthy food later for a snack.

There you have the best foods for lowering your LDL cholesterol numbers safely and effectively. Why resort to dangerous drugs when simply eating well will bring you much greater benefits? You will never have damaging side effects when you select these great foods, and you will begin to feel healthier as a whole as well.

Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives. He has helped countless others achieve their health objectives and, specifically, lowering your LDL cholesterol. For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/.

Original article

Simple Steps To Lowering HDL Cholesterol Levels

Looking for fast and simple steps in lowering HDL cholesterol count in your system? Let us stop you right there. HDL cholesterol is actually good for you. You should boost the amount of HDL cholesterol in your body, instead of wanting to minimize it. Here's why.

HDL cholesterol is actually known as the good cholesterol. HDL cholesterol is known to help people combat heart attacks. Thus, with higher levels, serious cases of blocked arteries or thrombosis is minimized. Thrombosis, if left untreated causes heart attacks. So, actually, lowering HDL cholesterol in your body is the opposite of what you want to do for ideal health.

Steps in Increasing, Not Lowering, Your HDL Cholesterol:

You don't have to make dramatic changes in your life to improve you HDL level. All you need is a few key changes to alter your over-all health. Here are some of the actions recommended for you to make, as suggested by the medical experts:

A MORE ACTIVE LIFESTYLE:

Do you routinely spend your most days seated at a computer in your office cubicle? Is riding in your car your preferred way of going anywhere? And are you a couch potato? Scientific research has found compelling evidence that a sedentary lifestyle is the one major cause for a person to have low 'good cholesterol.'

So, if you actually want to lowering HDL cholesterol, become a complete couch potato, as little to no amount of physical exertion is the best way to do it. If however, you want a better quality of life, start with just a few changes to become more physically active. Tiny changes could be true life savers. So, start adding more physical exertion in your daily tasks.

WATCH YOUR MOUTH:

Do you unconsciously put into your mouth whatever is served on the dining table? Contrary to popular beliefs, a heart-healthy meal doesn't have to involve hours and hours of slaving in the kitchen. All you have to do is to keep in mind these heart-healthy ingredients which you can steam, broil, and bake instead of frying:

Fruits and vegetables: At least 4.5 cups a day
Fish (preferably oily fish): At least two 3.5-ounce servings a week
Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day
Sodium: Less than 1,500 mg a day
Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week. Zero is best.

Nuts, legumes and seeds: At least 4 servings a week
Processed meats: No more than 2 servings a week
Saturated fat: Less than 7% of total energy intake

Aside from these delectable recommendations, we advise you to check out your local bookstore. You'll find cookbooks whipped up by chefs who want to help people make healthier choices. Make sure to choose those that offer recipes that you can achieve in minutes.

Hopefully you should understand that lowering HDL cholesterol is a step in the wrong direction. Raise it up as high as you can. You can make simple and easy changes in your daily routine. By being proactive about it, you will begin to enjoy a better quality of life.

Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives. He has helped countless others achieve their health objectives and lowering HDL cholesterol. For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/

Original article

Heart Disease Can Be Avoided When You Diet and Exercise

Heart disease is a serious problem and can affect you as you become older. The secret to avoiding this disease is to eat the right kinds of foods and get exercise. You can never fully be sure that you will not get heart disease but taking these steps will help you to reduce your risk. You may want to get involved with an exercise program that you can do regularly. It can be hard to keep up with a standard regiment on your own. Being part of a class or a group that works out regularly can help you to get enough exercise.

The first thing you want to do is set up a plan for eating better and getting more exercise. The earlier you start in life the better you will be as you get older. This of course can be hard to do when you are young because most people under 40 never think about when they get older. The best option is to change your bad habits and replace them with good ones. You will be surprised over time that your body will get used to a routine.

When it comes to dieting you should think of it as a new way to eat. A good rule of thumb is to try to stay away from the item in the store that are processed foods. Over time these items can clog your arteries and cause you to have heart problems. Think natural foods that are grown from the ground or raised on a farm. The more of these types of foods that you consume the healthier you can be over time. It is also good to manage weight and having a slimmer weight line can also reduce the risk of developing heart disease.

It can be a good idea to create a plan for living healthier with a friend. This could be a co-worker or a boyfriend or girlfriend. It is to your benefit to motivate each other and studies have shown when you diet and exercise with a partner your success rate can be higher. The goal is to avoid getting heart disease and maintaining a healthy lifestyle can be the best way to achieve this goal.

Remember that nobody wants to get sick when they get older so making changes now is a good way to reduce that chance. Heart disease can create a lot of unwanted health issues for you. It is best to reduce the chance that you will develop it. To accomplish this you want to change the way you eat and get exercise. We are busy people and it can be easy to avoid going for that walk at night. The best thing to do is to start slow and eventually you will get used to a change in diet and exercise.

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Bryan Burbank is an expert in the field of Health and Well Being.

Original article

Coronary Heart Disease in Women

In most western countries, Coronary Heart Diseases are considered as the main cause of mortality in adults. Though a lot of people assume that coronary heart diseases affect only the male sex of the population, the truth is different. Through the last few years statistics are consistently showing an increase in the number of women who are being afflicted with cardiac ailments. Most doctors and coronary heart specialists are of the opinion that the modern way of life is responsible for the myocardial infractions that adults of both the sexes are experiencing. The lifestyle that most women lead is extremely stress inducing and the medical community believes that this is the root cause of so many of them are getting affected with serious coronary heart diseases.

With the female cases of CHD at an all time high, it is being predicted by the medical community that the already huge number of elderly patients who need medical care will further rise. Public policy will need to change significantly for taking these new numbers into account. Also, the requirement of more studies and researchers on women CHD patients is also increasing to a crescendo.

The issue of women's health has always been neglected. Nowhere is this more visible that cardiology. It is as if this branch if medical science has been dedicated to men. It's true that men are more affected with cardiac ailments than women but the latter sex needs special medical attention as well. And it's high time it's given to them.

In our country, coronary heart disease is the leading cause of death in the female population. Most women lead extremely stressful lives. Not only do they manage the house and bring up the children (which were their traditional role), they now go out of the house to work and are often the bread winners of the family. Keeping up with all the various roles are affecting women's hearts like never before. Add to this, a lack of good eating habits and prevalence of fast foods kills the body from within. Physical problems give rise to more stress in women's lives. Preventing coronary heart diseases in women is a way of trying to educate them about how to keep stress away from their lives.

There are many hospitals and nursing homes which offer treatment to adults suffering from coronary heart diseases. Counseling, diagnosis and treatment: these are the 3 aspects that have to be kept in mind while dealing with women heart patients.

If you need help passing your USMLE, PLAB and other board exams you must have a large set of Cardiology MCQs. Visit Cardiology Questions for latest Cardiology questions with answers.

Original article

Discover Cholesterol Fighting Foods

As most people know, cholesterol fighting foods are very important to eat on a daily basis and it seems like more people are beginning to understand this. Though more people are beginning to be more health conscious, it seems like there are still people who are unaware of what foods are actually good to eat. Most cholesterol fighting foods are very nutritious and will provide you with all the vitamins and nutrients that you body will need. Though these foods are great for those with high cholesterol, virtually everyone should be focusing on eating these foods on a daily basis. Here are some of the best foods to eat while trying to lower down your cholesterol.

Shitake Mushrooms are one of the rare foods that very few people actually know about. They have a chemical in them that has been proven to lower cholesterol levels naturally. Another great food to eat while trying to lower cholesterol is walnuts, as they contain omega-3 fatty acids which are known to be great for the heart. If you are looking to keep your heart healthy, two servings of soy a day can actually help lower cholesterol.

Though it is obvious that you should have a lot of fruits and vegetables in your diet, a great cholesterol fighting fruit is the blueberry. Blueberries have antioxidants that will help lower the bad cholesterol in your body and raise the good kinds at the same time. There's something special about their blue color. Another great fruit to help lower cholesterol is the apple, as it has pectin and fiber. With amazing antioxidants and an abundance of vitamins, apples are great for anyone looking to eat healthier. Any kind of leafy green vegetable is perfect for trying to lower cholesterol and they are known to be the best cholesterol fighting foods around. The more green vegetables the better.

Some of the other foods that are known to fight off cholesterol are garlic and avocados, as they both have been proven to lower bad cholesterol and raise the good. Salmon is a great choice for those looking for the best cholesterol fighting foods because it is both delicious and healthy. Also look to include various legumes like black beans into your diet so that you get a good dose of dietary fiber.

These are essentially the best cholesterol fighting foods out there and you should focus your diet around these types of food. Do not forget to drink lots of water to help your body absorb all the nutrients that you are feeding it and flush out the toxins that accumulate in your body. Water is so important. Though many people believe that a healthy diet is enough to lower cholesterol, adding daily exercise will make the process even more beneficial. Look to get at least 20-30 minutes of exercise a day and you will begin to not only see your cholesterol go down but also see a healthier version of yourself. With just the right foods, correct exercises and enough motivation to become healthy, you will be able to live longer and more active and feel fantastic.

Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives. He has helped countless others achieve their health objectives and, specifically, teaching them about cholesterol fighting foods. For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/

Original article

The Good and Bad in Cholesterol

A subliminal health risk can surface without us even know it. This risk revolves around our diet and if we aren't careful it could cost us our life. A major factor in what we eat centers around cholesterol, which can play a major factor in getting heart disease. What exactly is cholesterol? Is it all bad for us? If it is not, then what good is there in it for us?

Cholesterol is a white, waxy substance, called a lipid, which is essential to life. Actually, it is produced in the body by the liver and it is also found in the several types of food. The blood carries it through the cells via molecules called lipoproteins which are composed of cholesterol, fats, and proteins. There are two types of cholesterol - high density lipoproteins (HDL cholesterol) and low density lipoproteins (LDL cholesterol). Cholesterol becomes a high risk factor when there is an overabundance of LDL cholesterol in the blood. Remember, LDLs are bad and lead to atherosclerosis (heart disease).

HDLs, on the other hand, play a more protective role in the body by removing cholesterol from body tissues back to the liver where it is altered and eliminated by the body. HDLs are cholesterol-thirsty molecules. If you get a blood test and the results come back with a high LDL level and a low HDL level then you are at risk for heart disease. Lowering the LDL cholesterol can result in a significant drop in risk.

How can you ensure that you have more HDLs in your blood then LDLs? Maintain a diet that is low in cholesterol and saturated fats. Try replacing the foods that are high in saturated fats, such as butter, with foods that are lower in saturated fats, such as canola oil or olive oil; these can lower LDL and conserve HDL. Hydrogenated or partially hydrogenated vegetable oils found in most margarine and vegetable-shortening products can raise LDL and lower HDL. Cutting down on high-fat meats like bacon (it hurts I know) and substituting low-fat cuts of chicken or turkey is also recommended.

Studies have shown that vitamin E, beta-carotene, and vitamin C can slow down atherosclerosis in animals. A study concluded that these may also reduce the incidence of heart attack in humans. Daily consumption of vegetables and fruits rich in beta-carotene and vitamin C, such as tomatoes, dark leafy greens, peppers, carrots, sweet potatoes, and melons, may provide some protection from coronary artery disease (CAD).

Vitamin B6 and magnesium are said to be very useful. Whole grains like barley and oats, beans, lentils, some seeds and nuts can be helpful as well. Additionally, it is thought that eating saltwater fish such as salmon, mackerel, herring, or tuna at least twice a week may reduce the risk of CAD, as these are rich in Omega-3 polyunsaturated fatty acids.

So by being sensible and healthy in choosing what we eat and by maintaining a regular exercise routine, it will certainly give us a great chance to not only lower the level of bad cholesterol in our body but in all actuality extend our life.

Michael has been working in the medical field as an EMT for the last 16 years and has been a consultant for the health and wellness firm, Immunotec, since October 2008. His goal is to educate you regarding ways to ensure that your health reaches an optimum level and it stays that way. If you would like to comment on this article and others like it please visit http://blog.the2in1initiative.com/. If you would like to learn more about or purchase some products mentioned in the article please visit http://www.betterhealthconsultants.com/.

Original article

How CABG Can Cure Blocked Coronary Arteries of Heart?

The coronary artery disease, commonly called as CAD, has become the most prominent of all killer diseases in the world, with more than seven million people getting killed every year due to the disease. The situation is even more pathetic in the United States. The hardening of coronary arteries, which supplies blood to the heart, results in CAD, and the causes and outcomes of the disease differ in different individuals. Some of these causes, including gender, family history, age etc are not in our control, but, it is possible to reduce the impact of the disease through a handful of healthy lifestyle practices, including eating and sleeping habits.

The heart is the engine of a body. It works as a strong pump connected with coronary arteries that bring blood in an out of the organ. The arteries need to be in impeccable condition, devoid of any clogging, so that the blood flows in and out through them unhindered, and oxygen-rich blood is supplied to the organ. But sometimes, plaque-like formations occurring inside the coronary arteries would result in complete or partial blockage of the pipes. Once that happens, the functioning of the heart deteriorates and the person would invariably suffer from heart attacks or mild strokes over a period of time, depending on the seriousness of the situation.

Like any other disease, CAD also throws up some very visible symptoms before the problem becomes too acute or irreversible. At the first stage, there would not be any visible symptoms, but once the insides of the arteries become narrow, chest pains or angina would commence. Shortness of breath, fatigue, weariness etc would follow. In this context, it would be wise to understand that a person, if he or she takes more than a reasonable period of time to recover from walking up a flight of steps, is more or less suffering from CAD. The most prominent of all symptoms is heart attack, which, unfortunately, can prove to be quite lethal in most patients.

The most prominent risk factors that can lead to CAD are diabetes, obesity, high cholesterol and blood pressure. Those who are in the habit of smoking are at higher risk. Genetic and related factors also contribute to CAD.

The best way to combat both genetic and other risk factors is to lead a healthy lifestyle which includes healthy eating, exercising regularly, sleeping well and keeping away from stress. Reducing body weight can also lessen the chances of contacting CAD. However, those who are already suffering from CAD may require medications like beta-blockers, aspirin and statins. Severe angina can be treated effectively with angioplasty and critical cases can be dealt with by coronary artery bypass grafting surgery, or CABG in short.

If you need help passing your USMLE, PLAB and other board exams you must have a large set of Cardiology MCQs. Visit Cardiology Questions for latest Cardiology questions with answers.

Original article

Chronic Heart Inflammation Can Be Deadly

Heart disease is the number 1 cause of death for Americans and lately, it's been getting a lot of attention. Many factors point to heart inflammation as being a leading factor in cardiovascular diseases like high blood pressure, atherosclerosis and other dangers leading to heart attack.

Here's the way inflammation works, if you have a toothache the gum around your tooth gets inflamed. You know how it's red and sore? That's the inflammation at work. What this means is, your blood cells are out to take care of any "bad" bacteria that could harm you.

The problem with inflammation is when the blood cells don't know when to stop. This is known as chronic inflammation and it can be deadly.

Let's take this to your heart.

Despite reducing your fat intake and taking statin drugs, the American Heart Association says that 75 million Americans suffer from heart disease.

Some Foods Damage Your Arteries

Many doctors now think this is due to this chronic inflammation. Prominent doctors talk about the dangers of inflammation in your arteries. Essentially, the interior of your arteries likely look like they're "scrubbed" with a hard brush. This happens because of the foods you eat. Some of these foods cause this damage day after day which leads to your bodies' natural defense of inflammation.

Doctors agree-smoking can lead to heart inflammation, so can high blood pressure and high cholesterol. But your diet is a major factor.

The way to reduce your interior fire is to stop smoking, exercise more and eat whole foods-including fish.

See, the rampant heart disease we have is this country is unprecedented. As is the way we eat today. 150 years ago, our ancestors ate whole foods like fish, meat and vegetables. There were no processed foods that came from a box or a drive thru window. These foods are full of corn and soybean oils. Foods high in omega 6 fatty acids.

You need some omega 6's. The problem is the imbalance in the Western diet these days. Studies show most Westerners eat 10-30 times the omega 6's they need because they're in salad dressings, mayonnaise and every processed food out there.

These omega 6's lead to heart inflammation.

To counteract them, you need to get more omega 3's in your diet. Omega 3's are found in olive oil, nuts, avocados and especially in fish.

In fact, the American Heart Association feels so strongly about omega 3's that they recommend heart patients eat fish 2-3 times a week or take fish oil supplements to help prevent heart inflammation.

Jen P. April is a passionate advocate of health and nutrition. To learn more about effective Omega 3's and supplements she recommends after extensive research, visit http://www.omega3-reviews.com/.

Original article

Proven Tips To Reducing LDL Levels

Reducing LDL levels in the body is important, since this type of cholesterol is closely associated with cardiovascular heart diseases, strokes and other health conditions. This can be achieved through various ways which may include the following.

a. Avoid saturated fats: Saturated fats, for example shortenings, margarine and hardened fats, should be avoided completely, as they raise the levels of bad cholesterol (Low density lipoproteins-LDL) in the body. It is recommended that one consumes unsaturated oils which are rich in monounsaturated fatty acids and polyunsaturated fatty acids. This helps in reducing bad cholesterol in the body. Also, avoid trans fats as they increase LDL while decreasing HDL, trans fats result from fat hydrogenation and are usually found in fried foods. Avoid all fried foods, no matter how good they taste.

b. Eat more fiber: Fiber is a complex carbohydrate which, when it is broken down for energy, it does not give hundred percent of calories. It is good in reducing bad cholesterol in the body by absorbing cholesterol in the digestive tract and removes it from the system. Fiber is also rich in antioxidants which are important in lowering bad cholesterol in the body. The soluble fibers are present in fruits, vegetables and whole grains. More of these foods in the diet are important in dealing with bad cholesterol. Avoid foods that have refined and processed grains.

c. Incorporate fish in your diet: They are rich in cholesterol lowering omega-3-fatty acids which is an essential nutrient. The omega-3-fatty acids discourage bad cholesterol from regrouping and accumulating the body. Other plants such as flaxseeds, canola, soy beans contain omega-3-fatty acids.

d. Take green tea: This type of tea is rich in components (flavonoids) that help reduce bad cholesterol in the body. Therefore, its consumption is encouraged, as opposed to other types of tea, if you want to lower your LDL.

e. Don't smoke: When you smoke, the amount of good cholesterol (High Density Lipoprotein-HDL) is reduced drastically. HDL is required by the body as it helps to remove LDL from the body through the liver. With smoking, the important good cholesterol will be less and increase your LDL, which is a very negative health factor.

f. Occasionally take alcohol: By drinking alcohol, HDL is increased and this good cholesterol is important in removing LDL from the body. No more than one glass of red wine per day is recommended.

g. Exercise: Exercising is very important in reducing LDL level in the body. Aerobics, such as running, cycling, jogging and swimming helps to reduce the levels of bad cholesterol. Other exercises such as yoga, walking and weight resistance exercises will help in reducing the levels of LDL. Therefore, it is highly recommended that people keep moving around and staying active.

h. Lose weight: Being overweight may result in an increase in bad cholesterol, by losing excess weight you will lower your levels of bad cholesterol and increase HDL. But it is important to note that one may add weight if strict dietary guidelines are followed.

i. Other substances such as statins, cholesterol inhibitors and bile acid sequestrates can be used in reducing LDL levels in the body.

Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives.  He has helped countless others achieve their health objectives and, specifically, reducing LDL levels.  For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/

Original article

Easy And Natural Ways To Lower LDL Cholesterol

High levels of LDL are truly alarming, for you are at risk for developing several heart diseases. Learn about natural ways to lower LDL, about how you can do them and how these can help you. Understand also the benefits of these natural ways as compared to other methods of lowering LDL.

Low-density lipoprotein or LDL is a molecule which is a combination of protein and fat. This is the cholesterol that accumulates in the walls of the blood vessels leading to atherosclerosis which predisposes you to developing various heart diseases, such as heart attack. There are several factors that can lead to having high levels of LDLs which include diet, obesity, cigarette smoking, sedentary lifestyle and stress.

One of the easiest natural ways to lower LDL is to make dietary changes, especially if you love eating foods that are high in fats and cholesterol. If your diet consists of refined carbohydrates, it is recommended that you switch to whole-grain carbohydrates. Increasing your intake of fruits and vegetables is a great help. Five servings of vegetables are recommended daily such as broccoli, spinach, bell and chili peppers. Garlic and onions are also helpful in lowering LDL including scallions, shallots, leeks and chives. Instead of having sweets for desert, have fruit instead. Drinking fruit juices will just raise your blood sugar level, causing your body to produce insulin, which ultimately causes your triglycerides to increase. So, it's better eat the fruits so that you will have the fiber, too.

Another one of the natural ways to lower LDL is to increase the level of high-density lipoproteins or the HDLs. You can do this by increasing your intake of HDL sources. Have a daily serving of avocados, olive oil, nuts, nut butters and nut oils which are good sources of essential fatty acid. You can also eat fish, one of the best sources of Omega-3 fatty acids and considered good cholesterol. Mackerel, salmon and Nordic sardines are recommended.

Losing weight is also a natural way to lower LDL, which is actually a must for those who are obese and overweight. According to studies, losing weight even if it just a small amount will help a lot in lowering down your LDLs. To lose weight, eat a balanced diet by keeping the tips that were mentioned above.

You must also exercise regularly. You can go to the gym, do Pilates or yoga, or you can simply run or walk every morning before heading out for work. It's a good idea to check with your doctor first about what is safe and healthy for you, just to be sure.

Lifestyle changes are also some of the natural ways to lower LDL. When you have a sedentary lifestyle, such as sitting in front of a computer all day at work with little time for moving, you should find ways to move around. For example, you can actually start taking the stairs instead of the elevator, walking or ride a bike to work if it is closer by. What is important is that you increase your activity level which will definitely lower your LDLs.

If you are constantly stressed, you should find ways to better manage because stress increases LDLs. Ask for help from your friends and family members or do some activities where you can be relieved of the stress. With these natural ways to lower LDL, you don't need to spend too much money and effort.

Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives.  He has helped countless others achieve their health objectives and, specifically, showing them natural ways to lower LDL. For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/

Original article

The Most Effective Natural Ways to Lower LDL

Many people are at risk of heart disease because of their cholesterol and looking for natural ways to lower LDL numbers. Heart disease is the number one killer among women and men in the United States. According to the 2010 statistic, 780,000 Americans had a coronary attack and 475,000 had recurrent attack. The fact that half of the American adult populations have high LDL cholesterol level, the chance of 1 American every 25 sec having a coronary event or heart attack is high, with one dying from it every minute. Sadly, most people are not aware that they even have heart disease. In one out of every three cases, the first symptom of heart disease is death.

Why It Is Important To Lower LDL Level?

Cholesterol is a waxy substance naturally produced in and used by your body. This substance is not bad unless you have produced too much of the wrong kind. There are two types of cholesterol, the good and the bad. The LDL or low density lipoprotein is the bad one, and the HDL or high density lipoprotein is the good cholesterol. If the body has a high LDL level, artery clogging will begin to occur and this will increase the risk of stroke and heart disease.

In order to prevent coronary event or heart disease, make sure to keep the LDL level normal. The amazing thing is that most people are not aware of is that this is possible and quite easy without taking medications. These days, there are different natural ways to lower LDL to safe level.

What Are the Natural Ways To Lower LDL Effectively?

Proper Diet - A diet that includes lots of fiber is good for the heart. You diet should also limit the saturated and trans fat to prevent artery clogging. Too much salt is also not advisable, so make sure you control your salt intake as well.

Garlic - Eating garlic daily can lower LDL naturally, since study shows that it can help raise HDL level significantly.

Black Tea - Drinking black tea weekly according to scientists can also reduced LDL cholesterol of people.

Oatmeal - Research indicates that oats will definitely lower cholesterol level, as oatmeal is already rich in beta glucan, a soluble fiber. Take note, one and a half cups of oatmeal in the morning can drop LDL by as much as 12% to 24%.

Red Wine - A glass of red wine every dinner can also help lower the LDL, so do not be afraid to drink alcohol as long as you stick to 1 glass.

Exercise - A person should exercise even if they are at their perfect body weight, because exercising is one of the most effective natural ways to lower LDL. Additionally, moderate activity can increase HDL.

Lose Weight - Most people who carry a few extra pounds or are just overweight are susceptible to heart disease or stroke. This is because their extra weight can definitely increase LDL. So, try to lose a few pounds if you are a bit heavy or, better yet, make sure you maintain a normal weight at all time.

Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives.  He has helped countless others achieve their health objectives and, specifically, showing them natural ways to lower LDL. For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/

Original article

Drink Beer to Keep a Healthy Heart

The next time you find yourself sweating in the sun, watching a game on TV, or hanging out at a bar, you can reach for a cold beer to help fight off heart disease. It's true. School teachers, religious fanatics and puritans may have distorted the truth to prevent you from enjoying a fresh brew. In reality, there is nothing to feel guilty about, as long as you consume a reasonable amount the beverage.

Doctors recommend drinking a beer a day if you are a woman. If you are a guy, make it two brews every day. Not only can you depend on brew to assist the strength of your heart, beer also assists other parts of your body, like manufacturing proteins and fighting off coronary disease. After all, the drink contains multiple flavonoids, as well as antioxidants. There are multiple nutrients, minerals and vitamins, such as magnesium, calcium and iron. Depending on the type of beer you drink, you will be getting mixed amounts of fiber, calcium, iron and potassium.

Besides relieving stress, beer can be ideal for your heart, as the risk of coronary disease is weakened by 32%. Alcohol has positive effects on artery walls, and reduces levels of fibrinogen, a clot-producing protein. Of course, the carbs in beer can add inches to your waistline. However, the market is now full of new brews that are lower in carbs.

I am sure that you are familiar with the benefits of drinking red wine. The alcohol found in beer benefits your heart, and fights off illness-forming bacteria. In fact, studies show that brew works better than wine in preventing heart disease. Like wine, beer has been shown to reduce blood pressure and strokes, while increasing coronary blood flow. Believe it or not, beer even raises your good cholesterol, while lowering your bad cholesterol. Drinking beer also fights against Alzheimer's, diabetes, ulcers, hepatitis A, pancreatic cancer and Parkinson's disease.

Not unlike red and white wine, beer is made with small levels of polyphenols, groups of chemical substances found in plants. In labs, polyphenols have reduced the growth of prostate, breast and colon cancers. Yet, the health benefits of a cold brew do not stop there. Beer is also wonderful for fighting off Peripheral Vascular Disease and Peripheral Artery Disease, also known as PAD.

Most folks consume large amounts of beer, without even knowing what ingredients they are putting in the beer-bellies. The drink contains mostly water, hops, yeast and malt. Simple H2O makes up about 90 percent of beer. These days, the water is chemically altered in breweries until it has the ideal properties to make stouts, along with various flavored ales. Flavoring also derives from yeast converting the fermentable sugars in the brew. The diverse characteristics of an ale or lager derive from different strains of yeast will produce. The necessary sugar for the taste comes from malted barley. The type and amount of malted barley used determines the final alcohol content and flavor. Of course, manufacturers can get creative with other cereals, but the taste would change so much, it would no longer be considered beer.

Conservative drinkers have a 32 percent lower risk of dying from heart failure than those who choose not to drink any beer. So sit back, and crack open a cold one to start improving your health. Come on, everyone's doing it!

Now that I am middle-aged, my wife thinks that I should stop drinking beer to help with weight loss. I did a little research on beer and how to lose weight fast. I discovered that beer has so many health benefits, it can actually help my heart to enjoy a cold one every day. Woo Hoo!

Original article

Reducing LDL Levels

Cholesterol is carried through the blood stream to cells by lipoproteins. Reducing LDL levels is important because it is called the bad cholesterol, while the good cholesterol is called HDL. LDL stands for low-density lipoprotein and HDL stands for high-density lipoprotein. The bad cholesterol can cause plaque deposits in arteries, which lead to narrowing of arteries and restricts the flow of blood to important parts of your body. It is very important to learn ways to reduce your LDL levels in your blood and to lower your risk of heart disease.

The natural way to lower LDL levels in the blood is with dietary changes. Avoidance of certain foods containing saturated fats and refined sugars is a good start in bringing about these changes in diet. Sugary foods turn into fats, and sugar in the body and triggers cholesterol levels to increase. Meat, cheese and egg consumption should be limited to smaller portions because they increase cholesterol levels. By simply increasing your HDL level, you'll also have the added benefit of achieving reduced LDL levels. The foods that can help in this process would be such foods as avocados, soybeans, chili peppers, flax seed, oat bran and apples. Garlic is an herb that is known to help lower LDL cholesterol.

Fatty fish, onions and various beans are a good choice of foods that help to lower cholesterol. Fried foods and baked goods that are commercially prepared have an effect on raising LDL levels. These foods are filled with trans-fats. Grilling, broiling, or baking is a better choice than frying because of the trans-fats involved with frying. Foods that are high in omega-3 fatty acids should be added to your diet. Salmon, tuna, sardines, flaxseed, canola oil and walnuts are good sources of fatty acids that help lower cholesterol levels.

There are supplements that can help lower cholesterol in addition to dietary changes. PolicosanolA, which is found in beeswax and raw sugar cane, is one of these supplements that have been proven to be effective in reducing LDL levels naturally. Red yeast rice is another popular supplement that has proven to be of great value in the treatment of high cholesterol.

Exercise is another very important part. Exercise keeps your body healthy through activity. It raises the good cholesterol and lowers the bad cholesterol levels. Exercise can help with obesity factors that contribute to high cholesterol. A body mass index of 30 or more is a factor in high cholesterol. Weight loss lowers the LDL and raises HDL as well as lowering triglycerides in the blood.

Smoking is another risk for high cholesterol because of the damage it causes in the blood vessels. Fatty deposits can accumulate more easily and smoking can lower the HDL cholesterol. Quitting smoking is a good idea for many reasons and one of them is to lower your cholesterol levels.

There are many medications available for reducing LDL levels that can be prescribed by a physician. A physician may be able to help lower cholesterol through natural ways before prescribing medication. A healthy lifestyle can prevent high cholesterol, but only a physician can run tests to see if medication is needed in addition to natural methods.

Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives.  He has helped countless others achieve their health objectives and, specifically, reducing LDL levels.  For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/

Original article

How To Follow A Heart Healthy Diet Plan

Everyone knows that following a heart healthy diet plan is an important way to reduce the chance of developing heart disease. Now a new study finds that even those who have genes that put them at an increased risk for heart problems can get the very same benefit from healthy eating.

So, enjoying all those good-for-you fruits and veggies can overcome your genetic chance of heart attack.

Estimates are that almost 20% of the population has a copy of the "bad" heart gene. So researchers have looked at how diet might affect variants in this gene - the chromosome 9p21 region.

Back in 2007 experts from different countries found that alterations to this 9p21 area were associated with a higher chance of heart disease and more specifically, heart attack. Some of us have only one copy of this 'bad' gene; others have two, which is believed to make the chances of heart problems even greater.

The research team examined the impact of a healthy eating plan on over 27,000 subjects of five ethnicities, Arab, Chinese, European, Latin American and South Asian. Some of the subjects were known to have high-risk genes.

In one group, from the INTERHEART study, 3,820 subjects who had already suffered with heart attacks were compared with 4,300 who hadn't. The FINRISK research provided the second group, 19,129 subjects, where 1,014 were known to have heart disease.

The INTERHEART research provided different diet information with diet scores based on raw veggie and fruit consumption. The score also accounted for risk foods like fried foods, salty snacks and meat.

In the FINRISK study, diet details were collated from a questionnaire listing 130 different food items. The participant received a score based on their intake of fruit, veggies and berries. If you had at least two of the three items each day you were given the 'prudent' rating.

If you had bad genes and ate the worst (least prudent) diet, heart disease risk increased almost 30%, but the risk of those who had the bad genotype but were part of the high prudent eating plan group saw no increased chance of heart attack.

This finding gives support to the notion that diet can make bad genes behave even more badly. The opposite also was shown to be true - the more healthy the diet less chance of disease.

The take home message here is that even with bad genetics, you might can still do something about them with a diet that's regularly loaded with prudent choices like healthful fruits and veggies.

Interesting to realize that the choices you make, every single day at every single meal, can have such an impact on your health. It's encouraging to realize that maybe you can, if not change your genes at least make them less of a threat to your health.

If the very solid research on the benefits of a heart healthy diet plan is supported by further work, it could have an impact for many at risk of heart disease. The study also serves as the first evidence in an emerging field known as nutrigenomics, or the study of the way our genes interact with the nutrients in our diet.

FREE Bonus Secret Health Reports - For a limited time you can grab 5 FREE essential health reports from the Daily Health Bulletin. Click through now to discover how simple changes can change your current diet into a heart healthy diet plan that helps prevent heart disease.

Original article

Natural Ways To Lower LDL Cholesterol

LDL cholesterol is often known as 'bad' cholesterol because it has the power to stick to the inside of your blood vessels and clog them up. Many people believe that cholesterol levels can be lowered solely through the use of medications. In fact, many natural ways to lower LDL cholesterol have proven to be very effective and easy.

The Power of Soluble Fiber

Remember the term soluble fiber. This is one of your most important allies in the struggle against LDL cholesterol.

Soluble fiber is found mainly in fruits, vegetables and whole grain products. It has lots of health benefits, including naturally lowering your LDL cholesterol. Fiber prevents the human digestive system from absorbing cholesterol.

Some foods rich in soluble fiber include oatmeal, cereals, whole grain bread, potatoes, beans, soy, apples, oranges, broccoli and artichokes. Consume large amounts of these foods if you are looking for natural ways to lower LDL cholesterol.

Stress and Your Health

Stress is bad. There's no need to explain why this statement is true. Did you know that stress raises your bad cholesterol level? Apart from all other health risks connected to it, stress affects the condition of the circulatory system. Even if you try to reduce your LDL cholesterol level through dieting, you will experience no significant benefit if you are stressed out all the time. Try to relax. Take the time to go for walk in the park or to practice your favorite hobby. An hour of relaxation per day could do miracles in terms of improving your overall health and wellbeing.

Move Your Body

Exercise is more than just the means to control your weight and to look good. Active fitness can improve the functioning of various systems. It is also one of the natural ways to lower LDL cholesterol.

Modest amounts of exercise can stimulate the body to increase the production of good HDL cholesterol. It is responsible for decreasing the level of bad cholesterol and improving the condition of blood vessels. This does not mean you have to become an athlete who spends several hours in the gym on a daily basis. Jogging, bike riding and swimming will be just as effective when it comes to the elimination of bad cholesterol.

Do You Need More Reasons to Stop Smoking?

Cigarettes are harmful in so many ways that a whole separate article will be needed to describe them. They ruin your lungs but they will also affect your LDL cholesterol reading. Smoking is responsible for the faster accumulation of buildup in arteries. Smoking in combination with a poor diet will result in all sorts of serious health risks and dangers. Though the relationship between cigarette smoking and heart health is a strange one, scientists have managed to prove that people who have managed to quit the harmful habit have experienced a decrease in LDL cholesterol levels.

Natural ways to lower LDL cholesterol are more effective as using medication, and without side effects, too. A healthier lifestyle can affect your body in many positive ways. A better diet in combination with exercise and a stress-free environment can do miracles in terms of circulatory health. Now you know natural ways to lower LDL.

Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives.  He has helped countless others achieve their health objectives and, specifically, showing them natural ways to lower LDL.  For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/

Original article

Atherosclerosis: Are Your Arteries Blocked?

Atherosclerosis or arteriosclerotic vascular disease (ASVD) is a clinical condition identified by thickening of the arterial walls due to the accumulation of cholesterol chiefly the low density lipoproteins. It is a syndrome affecting arterial blood vessels due to which they become hard. The hardening of arterial walls is due to the formation of multiple plaques. The atheromatous plaque is composed of three components chiefly, atheroma which is a nodular accumulation of soft material in the center of large plaques, followed by cholesterol crystals and calcified components. Atherosclerosis is a chronic disease that can remain asymptomatic for decades and the plaques may be stable or unstable. Stable atherosclerotic plaques tend to be asymptomatic and are loaded with extracellular matrix and smooth muscle cells while unstable plaques contain macrophages and foam cells along with extracellular matrix that are liable to rupture.

The soft plaque ruptures suddenly resulting in the formation of thrombus that obstructs blood flow causing death of tissues within 5 minutes. This event is known as infarction. If same process occurs in the arteries supplying brain then it is termed as a stroke. Atherosclerosis is a slow disease characterized by hardened and clogged arteries resulting 75% deaths all over the world due to cardiovascular strokes. 80-90% of Americans over the age of 30 die of heart attack caused by clogging of the arteries. Fat, cholesterol, calcium and other substances are responsible for the formation of plaques that make the arteries hard and obstruct blood flow resulting in heart attack. If the arteries that bring oxygen-rich blood to the heart are blocked then the person may suffer from chest pain, coronary artery disease or heart attack. Lowering the blood pressure, minimizing bad cholesterol levels and consumption of a healthy diet with enough proportion of fruits and vegetables, losing excessive body weight, quitting smoking and alcohol intake and regular exercise can minimize the risk of atherosclerosis.

Signs and symptoms

In majority of the cases people suffering from atherosclerosis don't have visible symptoms unless 40% of the arteries become blocked. The symptoms depend upon the fraction of arteries clogged with plaque. The most common symptoms of the coronary artery disease include chest, abdominal, back, jaw or shoulder pain, shortness of breath followed by weakness and perspiration. Cerebrovascular disease occurs due to narrowing of arteries of brain. The symptoms include weakness or paralysis on one side of body, problem in speaking, loss of vision in one eye, muscle weakness, dizziness, loss of balance and severe headache. Peripheral artery disease occurs when the arteries supplying the oxygen-rich blood to the arms and neck are clogged. The symptoms comprise pain, aching, numbness of limbs, cramps, hair loss, thickened nails, gangrene, and smooth, shiny skin surface.

Causes

The main cause of atherosclerosis is yet not known but it is believed that the inflammatory response initiated in the arterial walls due to excessive deposition of low density lipoproteins or bad cholesterol molecules causes this disease. When LDL molecules invade the cells they become oxidized by the action of free radicals forming toxic substances and atheroma appears. The LDL molecules are identified by the presence of heavy core carrying cholesterol to all parts of body. The immune system of the body becomes activated when the arterial wall is damaged by the LDL molecules and immediately releases macrophages and T-lymphocytes to absorb the oxidized-LDL molecules thus, forming foam cells.

The white blood cells of immune system are not able to process these LDL molecules for a long time so they start accumulating on the arterial walls making them hard. This hard covering of cholesterol results in narrowing of the arteries so the blood flow obstructs and blood pressure increases. Some researchers believe that atherosclerosis is the result of the infection caused in the smooth muscle cells of heart for example, chickens suffer from atherosclerosis when they are attacked by Marek's disease herpesvirus. Herpesvirus infection of the smooth muscles of heart causes cholesteryl ester (CE) accumulation. The accumulation of cholesteryl ester results in atherosclerosis. Infection with cytomegalovirus is also associated with the cardiovascular disease.

Risk factors

A number of anatomical, physiological and behavioral risk factors are known to be associated with atherosclerosis. The risk factors may be classified as congenital or acquired, modifiable or non-modifiable, classical or non-classical. Modifiable factors include diabetes or impaired glucose tolerance, high serum concentration of LDL or low concentration of high density lipoproteins. The LDL: HDL ratio becomes greater than 3:1. Tobacco smoking also increases the risk of stroke by 200%. Hypertension, vitamin B6 deficiency and elevated serum C-reactive protein concentration are other modifiable factors. The non-modifiable factors include, advanced age, male sex, familial history of coronary artery disease or atherosclerosis or genetic abnormalities like familial hypercholesterolemia. The uncertain factors include, obesity, hypercoagulability, post-menopausal estrogen deficiency, high intake of saturated fats, intake of trans fat, high carbohydrate intake, increased levels of triglycerides and homocysteine.

There is a very close relation between the dietary fat and atherosclerosis. The American Heart Association and the American Diabetes Association and the National Cholesterol Education Program recommend low intake of fat in the diet as it is atherogenic. Professor Walter Willett suggests that intake of unsaturated and polyunsaturated fats can reduce the risk of heart attack. The exact role of dietary oxidized fats in humans is not yet understood. Laboratory animals when fed on dietary fats developed atherosclerosis. Laboratory rats when fed on the DHA-containing oils showed significant accumulation of phospholipid peroxide in blood, liver and kidneys. In a study rabbits were allowed to feed on heated soybean oil and they developed symptoms of atherosclerosis.

Pathophysiology

Atherogenesis is the process of formation of atheromatous plaques identified by the deposition of fatty substances in the subendothelial spaces of arterial walls. The development of athermatous plaques is a slow process and it may take several years to flourish well as it is acted upon by a number of factors like cellular processes and other vascular events. One recent theory suggests that the leukocytes especially the monocytes begin to attack the endothelial lining of the arteries for unknown reasons resulting in the formation of athermatous plaques.

Cellular processes

The beginning of athermatous plaque is identified by adherence of the monocytes on the endothelial lining of arteries followed by their migration to the sub-endothelial spaces resulting in activation of macrophages. The presence of oxidized lipoprotein molecules in the arterial walls or elevated levels of glucose act as key factors for formation of athermatous plaques but real causes are not known. Fatty streaks may or may not be present. When the low density lipoproteins present in the blood plasma get oxidized in the endothelial wall of the arteries then the risk of cardiovascular disease increases. A complex series of biochemical reactions participate in the oxidation of low density lipoproteins for example, enzymes like Lp-LpA2 and presence of free radicals in the endothelium. Inflammatory response is the primary symptom that arises when the wall of the blood vessels is attacked. Monocytes enter the arterial wall through the blood stream and start adhering to it and the redox signaling factors like VCAM-1 accelerate the process. Here the monocytes differentiate into macrophages that ingest the oxidized LDL molecules. These oxidized LDL molecules finally get converted into foam cells and the arterial wall now gets loaded with high lipid concentration. These foam cells finally die and propagate the inflammatory process.

Calcification and lipids

The vascular smooth muscle cells surrounding the athermatous plaques show the presence of intracellular microcalcifications. As the cells die, extracellular calcium accumulation occurs between the muscle wall and outer portion of atheromatous plaques. The low density lipoprotein particles are responsible for delivering cholesterol to the wall of the blood vessels. For the stimulation of macrophages cholesterol must be released from the low density lipoprotein molecules so that the inflammatory response may be produced. The process is hampered if high density lipoproteins remove the cholesterol from the tissues and send them back to the liver. Foam cells and platelets encourage proliferation of smooth muscle cells which in turn ingest lipids and finally get transformed into foam cells. A protective fibrous cap is usually formed between the fatty deposits and artery lining. These caps produce enzymes that cause enlargement of the arteries.

Visible features

Two types of athermatous plaques are identified. First is the fibro-lipid plaque characterized by the presence of lipid-laden cells underneath the intima of arteries. The endothelium has a fibrous cap surrounding the atheromatous core of the plaque. The core consists of lipid-laden cells with high concentration of cholesterol, cholesterol ester content, fibrin, proteoglycans, collagen, elastin and cellular debris. In advanced plaques the core is marked by the presence of extracellular cholesterol deposits that form cholesterol crystals. The periphery of the plaques is characterized by the presence of younger foam cells and capillaries. The plaques cause tremendous damage when they rupture. The second type of atheromatous plaques is the fibrous plaques also present under the intima and are responsible for the expansion and thickening of the arterial wall. The fibrous plaques are rich in collagen fibers, precipitates of calcium and very rarely lipid-laden cells.

Due to the presence of atheromatous plaques the muscular portion of the arterial wall forms small aneurysms. The muscular portion of the arterial wall however remains strong although it is remodeled to compensate for the atheromatous plaques. The atheromas present within the walls of the vessels are soft, fragile with very little elasticity. The arteries constantly expand and contract with each heart beat. The calcium deposits present on the outer portion of the atheroma and muscular wall result in loss of elasticity and cause stiffening of the arteries. In advances stages the calcium deposits are easily visible in the computerized tomography (CT) or electron beam tomography (EBT).

Rupture and stenosis

Although the disease is very slow and takes years to flourish completely it may become dangerous if the atheroma ulcerates causing immediate blood clotting at the site of atheroma ulcer. This causes enlargement of clot that obstructs blood flow. A complete blockage of the arteries results in the development of ischemia of myocardial muscles thus, increasing the risk of heart attack. If heart attack is not fatal then the fibrous organization of the clot in the lumen may lead to stenosis or closure of the arterial lumen in the successive years. Stenosis is a slow but progressive process but ulceration is a sudden event.

Diagnosis

Stenosis can be detected by angiography and stress testing. These methods generally focus on the detection of narrowing of arteries but not on the atherosclerosis disease. Human clinical studies have indicated that severe symptoms occur in the areas of heavy plaques. Plaques finally rupture leading to occlusion of the arterial lumen within few minutes causing permanent debility and even death. Ruptured plaques are sometimes known as complicated plaques. The extracellular matrix of the lesion breaks and exposes the thrombogenic material resulting in the formation of thrombus. The thrombus so formed grows in size, travels downstream and occludes a narrow artery. Once the artery is blocked blood and oxygen are not able to pass through it causing death of the cells followed by necrosis and poisoning. Serious complicated plaques can damage the organ tissues resulting in severe problems.

Greater than 75% lumen stenosis of the bigger arteries is considered as the hallmark of cardiovascular disease by the medical experts as the symptoms of angina or chest pain are detected by the stress testing. Atheroma plaques are responsible for most of the problems associated with heart. In order to cause a cardiovascular disease any artery of the body can be clogged but severe narrowing of arteries that supply blood to the critically important organs is considered as the key factor of the disease. Obstruction of blood flow in the arteries supplying heart muscles result in heart attack. Obstruction of blood flow in the arteries supplying brain causes stroke. These events are life changing and can result in permanent impairment of organs involved as the lost heart and brain cells do not grow back to significant extent.

Over the last few decades techniques other than angiography and stress testing have been developed that can detect atherosclerotic disease more easily and with greater accuracy. These methods include both anatomic detection methods and physiologic measurement methods. The anatomic methods include coronary calcium scoring by using computerized tomography, carotid intimal media thickness (IMT) measurement by ultrasound and intravascular ultrasound (IVUS). However, the physiologic methods include lipoprotein subclass analysis, HbA1c, hsCRP and homocysteine detection. The metabolic syndrome combines both anatomic and physiologic methods. Both anatomic and physiologic methods have many advantages for example, anatomic methods can detect some aspects of the actual atherosclerotic disease before the symptoms may appear. Physiologic methods are however, less expensive and can slow down disease progression. Apart from advantages these methods are also coupled with disadvantages like anatomic method is very expensive like the IVUS while the physiologic methods do not track the current state of the disease.

Treatment

Healthy lifestyle choices are helpful in the prevention and treatment of atherosclerosis. A medial expert may prescribe drugs to lower blood cholesterol levels as well as control blood pressure. Nutrition and dietary supplements can be associated along with the medications. Some herbs have given positive results in lowering blood cholesterol levels as well as in reducing the risk of heart disease. Commonly prescribed cholesterol lowering drugs include statins that are easy to take and have little or no interaction with other drugs. Their side effects include myositis, joint pain, stomach problems and liver damage. Individuals suffering from liver disease as well as pregnant females must not take statins. Niacin is also used to lower blood cholesterol. It is effective in increasing the HDL levels but the side effects include redness of skin, headache, stomach problems, dizziness and liver damage. Niacins should not be taken without the prescription of the doctor. Bile acid sequestrants are also used against the elevated levels of blood cholesterol. The common side effects associated with them include bloating, constipation, and heartburn. Individuals with high levels of triglycerides must not take these drugs.

The common blood pressure lowering drugs include beta blockers that slow down the heart beat and reduce the proportion of stress reducing hormones in the body. Angiotensin converting enzyme (ACE) inhibitors block the formation of angiotensin in the body and thus, prevent narrowing of the blood vessels. As the blood vessels relax the blood pressure is lowered. Calcium channel blockers block calcium from entering the arteries thus resulting in the relaxation of blood vessels and lowering of blood pressure. Side effects include constipation, nausea and headache. Angiotensin II receptor blockers (ARBs) are used for blocking the effects of angiotensin formed in the body resulting in the lowering of blood pressure. Diuretics help an individual to get rid of excess water and sodium from the body. This results in declination of blood volume and lowering of blood pressure. Sometimes drugs of these classes can be combined depending upon the condition of the individual. Blood thinning drugs like aspirin, heparin, warfarin are used to prevent the formation of blood clots.

Both surgical and nonsurgical procedures may be used depending upon the narrowing and blockage of the arteries. Nonsurgical procedures include angioplasty which is used for the widening of the narrowed arteries followed by atherectomy which includes removal of plaques from the arteries. Surgical procedures include bypass surgery and endartectomy used for the removal of plaques from the carotid and peripheral arteries. Healthy diet can help in reducing the elevated levels of blood cholesterol, lower blood pressure and control obesity that are the risk factors for the cardiovascular disease. A number of herbs have also given promising results in lowering the cholesterol levels for example, hawthorn, garlic, olive leaf extract, guggul, red yeast rice and psyllium. Acupuncture may also help in reducing the risk of heart attack. It can be of help to the individuals who want to quit smoking. Homeopathy can also help in reducing the risk of heart disease.

Preventive care

A person can remain free from the risk of heart disease by quitting smoking, regular exercise for about 30 minutes in a day. Eating healthy foods like fruits, vegetables and whole grains that are low in saturated fat but high in fiber content. A normal body weight is maintained. Reduction of stress and lowering of blood pressure also help in staying away from the risk of cardiovascular diseases.

Original article

Dark Chocolate Can Be Beneficial for Heart Patients

Chocolate, the ubiquitous delicacy that all of us relish, has, of late, become a subject of heated arguments relating to its health benefits or the lack of them. Chocolate has always been a favorite with all of us, always. It was never considered a health food, but recent researches have come up with some very interesting aspects of chocolate, relating to the health of the heart and brain. This is great news for all the chocolate lovers out there. Heart diseases, of late, has become one of the biggest killers of mankind. In addition, brain-related diseases are also on the rise, thanks to many factors, which include changed lifestyles too.

When we talk about heart diseases we do not just mean heart strokes, but a vast group of diseases that affect the blood vessels like coronary artery disease, irregularity of heart beats, blockages and so on. Some researchers are of the view that contrary to what many believes, dark chocolate can work wonders in lessening the impact of these diseases and keep attacks at bay if eaten on a daily basis.

One thing that needs to be stressed here is that it is not the chocolate that we eat, but the additives like fat, sugar etc in the chocolate based drinks, cookies and sweets that we consume are the real culprits. This is why experts stress on consuming dark chocolate and not the milk chocolates and other varieties that are found abundantly in the market. There have been several studies on the positive health effects of chocolate on the heart and brain in which more than one hundred thousand subjects were examined, and the results showed that around 37% of exhibited lesser chances of heart diseases and around 29% less chances of a heart stroke compared to those who consumed very less quantities.

Chocolate has always been denigrated as a reason for teeth decay, obesity and a number of other health problems. But as per facts, chocolate is not bad for your health if you set a limit on its consumption. In fact, the presence of polyphenols, an antioxidant, helps improve the production of nitric oxide in the body, which in turn, would stabilize blood pressure and improves the flow of blood through the arteries. Additionally, consumption of moderate amounts of dark chocolate also reduces had cholesterol. Another plus factor is that chocolate is made of plant matter.

Chocolate can also stimulate the production of endorphin inside the body. Being an antidepressant, this compound can automatically improve your brain health. To put in a nutshell, chocolate has many positive health aspects, which have been proved time and again.

If you need help passing your USMLE, PLAB and other board exams you must have a large set of Cardiology MCQs. Visit Cardiology Questions for latest Cardiology questions with answers.

Original article

The Best Cholesterol Fighting Foods

As more people are trying to live healthier lives, it seems like a majority of people really don't know what to eat. Most people who are looking to eat healthier will also have the idea that eating healthy means "boring" and "tasteless" food. This is actually wrong and more people should think about finding cholesterol fighting foods that actually taste good. When it comes to eating healthier, the single most important change that you will have to make will be the amount of saturated fats that you consume. This is because the liver will use those fats to make cholesterol and so foods high in saturated fat will cause a spike in cholesterol. Here are some of the best cholesterol fighting foods out today.

Soy Foods

In order to replace saturated fats, you will can introduce soy foods into your diet. Most people are not familiar with soy foods and usually they will have never really tried them. The basic soy foods are tofu, soy milk, soy flour and even soy nuts. These are great alternatives when it comes to substituting saturated fats out as foods like soy sausages and soy nuggets are also available. These are great tasting and at the same time are rich in protein. Soy can also be used in burritos and other cultural dishes and it can be an alternative to the often saturated fat infested ground meat. You will also be able to add tofu to almost any meal and the tofu will usually absorb the flavor of the dish. Soy products are available in nearly every grocery store and might cost you just a little more, but your health is worth it. Avoid taking soy supplements as it is better to have whole natural soy products.

Beans

Beans are an excellent food. They are high in fiber and especially high in soluble fiber. This type of fiber will be able to fight off cholesterol and just a cup a day will give you incredible results. The best beans to consume are kidney, black and pinto beans. Complement your soy products with these beans and you will be able to create amazing foods. Keep your cabinets full of beans and you will be able to have access to these great cholesterol fighting foods. Eat beans about 5 times a week and you will start seeing results.

These are two very overlooked healthy cholesterol fighting foods. People get focused on the basics like fruits and vegetables. Though it is true that fruits and vegetables are very important, you should add these two foods into your diet. In order to lower your cholesterol, you have to be very consistent and avoid cheating as much as possible. Too many people feel like they "deserve" to eat junk foods every now and then and this often makes them revert back to their old lifestyle. Take it day by day and try your best to create your own recipes by adding these two foods into your daily meals.

Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives. He has helped countless others achieve their health objectives and, specifically, teaching them about cholesterol fighting foods. For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/

Original article

So I Have Hypertension - What Now?

Hypertension can be dangerous for the body. A lot of times high blood pressure is unnoticed because the symptoms are very less understood by the common people. As such it continues to harm the insides of the body. Diagnosis of high blood pressure and treating it is essential as that will prevent a number of diseases. Though there are quite a few medical treatments that are known to treat high blood pressure, many choose to go for alternative treatments. The reason for this can be attributed to the fact that alternative treatments have the least chances of side effects, hence making them totally acceptable. Below are stated a few viable and popular alternative treatments for management of high blood pressure.

1) Potassium, folic acid and magnesium are minerals which are very useful in keeping blood pressure levels under control. Whole grain cereals and fresh leafy vegetables provide these nutrients and hence eating them in substantial amounts is a good idea.

2) Prepackaged and fast food should not be consumed by people suffering from Hypertension. As you must know, the nutritional value of these foods is almost zero. Moreover they are high in salt and fats. As such keeping them away is extremely important.

3) Vitamin therapy is an alternative treatment that a lot of doctors prescribe to patients who don't want to take conventional medications for their own reasons. Consumption of Vitamins like B, C, D, and E have been found by many studies to lower blood pressure. If you want to get them from natural sources, fruits are your best bet for these vitamins. If you can't eat fruits regularly for some reason, taking vitamin supplements will help you in achieving your goal.

4) Beech, passion flower and hawthorn are flowers which are used to treat hypertension since ages.

5) Homeopathy is a wonderful branch of alternative treatment that is useful in treating patients with high blood pressure.

6) Physical exercise and yoga in moderation has been used successfully by a number of people to manage their blood pressure.

7) Keeping one's diet under control is important as well. Avoiding too much salt and fat is necessary and so is eating fresh seasonal fruits and vegetables. Avoiding carbohydrates such as flour, sugar, rice, bread and pasta is also a good idea.

8) Keeping stress at bay and spending some time every day in relaxation is essential for patients of with hypertension.

If you need help passing your USMLE, PLAB and other board exams you must have a large set of Cardiology MCQs. Visit Cardiology Questions for latest Cardiology questions with answers.

Original article

Reducing LDL Levels The Natural Way

If you suffer from high cholesterol problems, then you will be interested in finding ways of reducing LDL levels. LDL, in case you didn't know, is Low-Density Lipoprotein and is normally referred to as bad cholesterol. While High-Density Lipoprotein, or HDL for short, is known as good cholesterol that is needed in your body. The best way to deal with cholesterol issues is by increasing HDL levels and reducing LDL levels.

There are many different methods for achieving this, but by far the most effective and best for your body are the natural ways, without risky medications that have potential side effects. Naturally reducing your LDL levels can be achieved easily by making changes to your diet, lifestyle and using potent dietary supplements.

Most health related issues can be tackled with a more active lifestyle, so part of the battle against your LDL cholesterol levels is to include more exercise in your day-to-day routine. While more is better than less, the important point here is that you exercise consistently and put as much effort into it as you possibly can. Walking and swimming are great activities that can be easily added into your life. If you can find something you really like doing, like dancing or playing a particular sport, this is will produce better results as you are more likely to stick to things that bring you joy and pleasure.

Diet, just like exercise, has an immediate impact on cholesterol levels, so when looking to reducing LDL levels, you need to rethink what you put into your body. There are certain foods that should be avoided because they will increase LDL cholesterol, whereas there are other foods that can increase HDL and lower LDL. Foods to avoid include egg yolks (the yolk contains almost 100% of the cholesterol of the whole egg), cheese, red meats and animal organs, butter and fatty seafood such as lobster and shrimps.

Foods that you should emphasize in your diet to help lower your LDL levels are fruit and vegetables that provide the body with cholesterol lowering antioxidants and soluble fibre. Rather than cooking all the fruit and vegetables that you have, eat them raw as much as possible, as this will provide you with a greater level of the nutrients and vitamins the body needs in their unchanged form.

Fatty fish such as sardines, mackerel, tuna, trout and salmon are essential, as these contain omega-3 fatty acids that help lower LDL cholesterol in the body. You should also pay close attention to how you prepare and cook the fish, as the best way is to grill or broil.

Reducing LDL levels is not really as difficult as it may sound, and raising your HDL will help in the balancing act. Following these methods will not only lower LDL and raise HDL, but will impact your whole lifestyle. This will result in you feeling healthier and being able to do so much more than you did before changing your diet.

Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives.  He has helped countless others achieve their health objectives and, specifically, reducing LDL levels.  For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/

Original article

Beware of Side Effects of Cardiac Medications

The modern healthcare scenario is somewhat muddled, as far as a layman is concerned, due to the claims and counterclaims made by different groups with differing opinions. The same is absolutely true to heart care medicines. Most prescription drugs claim to reduce cholesterol, clogging up of the arteries and other heart-related diseases, but in fact they have hidden but very obvious side effects which can, in the long term, can reduce the lifespan.

As an example, we shall take up the case of Simvastatin, which is a hypolipidemic that is used for treating people suffering from high cholesterol and triglycerides. The medicine, to be truthful, helps preventing cardiovascular diseases and reduces the chances of heart strokes and attacks. The medicine is arguably good for administering in diabetes patients too. Again, the drug is effective in reducing cholesterol in children and young adults too. A large number of manufacturers are selling this drug under different names, like Simvacor and Simcard, to name a few.

However, with all its unique qualities, this prescription drug has many pronounced side effects. The general negative effects include indigestion, fatigue, loss of memory, joint pains, muscle cramps, abdominal pain, headaches etc. But you need to note here that these side-effects are neither universal nor long-lasting. Some persons may experience a handful of these impacts while another group may experience most of these. In some persons, the side effects may be recurring and long drawn out while in some, they may be just fleeting experiences. Extreme and rare side effects like Myalgia, which is a severe form of muscle pain, can also be observed in some patients. Regular and uncontrolled usage of Simvastatin have also reportedly caused life-threatening situations like Myositis, Rhabdomyolysis, Cholestatic Hepatitis, Hepatic Cirrhosis etc in some patients.

People who are undergoing Simvastatin usage also need to stay away from foods like grapefruits. The juice of the fruit has the capability to interfere with the cholesterol-reducing agentsin the drug while obstructing the metabolism process. The enzymes contained in the fruit work negatively with the ingredients in Simvastatin, but this does not mean that all citrus fruits are out of bounds for those undergoing heart treatments.

The above mentioned facts are indicative that simvastatin may be among the most harmless cholesterol reducing drugs available now. However, you need to be cautious about its usage. In addition, the drug must be administered only on the advice and active participation of a registered medical practitioner. After all, it is your health that is at stake here.

If you need help passing your USMLE, PLAB and other board exams you must have a large set of Cardiology MCQs. Visit Cardiology Questions for latest Cardiology questions with answers.

Original article

Why Home Blood Pressure Monitors Are So Important

Diabetes includes a quickly increasing disease that has a close relationship with vision loss. Almost 1/3 of the seventeen million Americans who have diabetes are impaired visually, therefore it seems natural that these devices which are utilized to manage diabetes ought to be accessible. It isn't always the case. One article submitted in September of 2002 assessed blood glucose meters and a March 2004 article assessed insulin pumps, and discovered both product classifications were seriously lacking in usability and accessibility for those who were impaired visually. This article assesses home blood pressure (BP) monitors, that are additionally crucial medical devices used within the management of this condition.

Why Are Home Blood Pressure Monitors Important?

Endocrinologists, doctors who specialize within the hormones and glands of your body and associated disorders, involving diabetes, disclosed that in managing diabetes, sustaining correct blood pressure is as critical as sustaining correct blood glucose levels. Reports have proven that individuals who have this condition are more likely to have high BP and over half of those who have diabetes really do have hypertension.

An individual who has diabetes will be more likely to develop arteries that are clogged and has 2 to 4 times the threat of stroke and heart disease. As a matter of fact, over 3/4 of those who have diabetes ultimately die of a stroke or heart attack. But, tight control of the blood pressure could decrease these threats and decrease the threat of additional complications of diabetes, involving the deterioration of your vision from macroaneurysms, hypertensive retinopathy, vitreous hemorrhages, and optic neuropathy. In addition to health issues associated with diabetes, hypertension itself reached crisis proportions within America. Almost sixty million Americans, one in four adults, have hypertension.

Self-observing your blood pressure using a BP monitor is a vital measure in sustaining healthful BP. With improved knowledge of pressure readings over a period of time, your doctor and you could better manage the condition with correct exercise and medication. Constant self-monitoring provides you a lot more data to work with than an occasional check you'll obtain while visiting the doctor, and it'll avoid what researchers refer to as white coat syndrome.

Reports have proven that white coat syndrome-a tendency to display higher BP within the presence of a doctor-could cause the misdiagnosis of individuals who suffer with this phenomenon. Plus, most individuals who have heart disease and diabetes have a condition referred to as silent ischemia, that masks chest pains and additional symptoms normally related to the inadequate flow of oxygen to your heart.

What Is a Home Blood Pressure Monitor, and how's it utilized?

Many individuals are familiar with a manual BP tool, or mercury sphygmomanometer, utilized by providers to measure your BP in doctor's offices. The sphygmomanometer includes the more accurate device for measuring your BP, and it's actually utilized to decide the accuracy of home blood pressure monitors. As with sphygmomanometers, one kind of home blood pressure monitor is put over your upper arm, yet other kinds of a blood pressure monitor will come in finger and wrist units.

Ultimately great products and service comes down to the experience and knowledge of the business operators. Blood Monitors Australia specialize in selling the best blood pressure monitor in Australia. A blood pressure monitor can be found online at the website.

Original article

Heart Disease - A Paper Tiger?

Heart disease is a major killer in our society. It is caused by the gradual clogging of the arteries by a plaque. Plaque is deposits of cholesterol and fat. As the plaque in the artery walls increases, the diameter of the blood vessel shrinks and the supply of blood diminishes until the tissue it supplies dies, causing a heart attack. Aggravating factors include hypertension, smoking, family history and diabetes as well as cholesterol levels.

Medical treatment of heart disease has primarily been aimed at treating hypertension, stopping smoking, statin drugs that lower cholesterol levels and surgical intervention with stents and bypass procedures.

But is this really the best way to do it? Recent work has shown that major dietary change scan have a huge impact on cholesterol and heart disease. Dr. Esselstyn at the Cleveland Clinic worked with 12 "end stage" heart patients. An "end stage" heart patient is a patient who will not be helped by heart surgery and their life expectancy is about a year or less. He placed them all on the Vegan diet and 20 years later, 11 or the 12 were alive and well! I have seen catheterization X-rays on a patient showing severe coronary obstruction before the diet which became completely normal after the diet! These are amazing results! It means there can be a much easier way to treat this disease that does not involve surgical procedures. It means you can greatly reduce or even eliminate your risk of heart disease by making a change in your diet.

If you look at other countries such as Japan or China, you will see a much lower incidence of heart disease as their diet is largely fish and fruits and vegetables. The diet that Dr. Esselstyn recommends is to eat no meat, no fish, no dairy and no oil. Don't let this scare you. The first three weeks of this diet are the hardest. after that you will notice your weight is coming off and you have much more energy and you will feel surprisingly good! By doing this you can often lower the cholesterol to less than 150 and the LDL to less than 79 which are levels that allow the arteries to clean out and normalize.

There are many books and supplements that can help you achieve these numbers. Do a little exploring and a little experimenting with diet, and you can do wonders!

Phil Kennedy, MD is a family physician and new author and publisher of http://www.getting-healthy-now.com/

Original article

Obesity And Heart Disease: Know The Risks

With so many people suffering from obesity these days, particularly in developed nations, it is important to understand the health risks surrounding excess weight gain. Obesity wreaks havoc on your physical body, and damages your mental state of mind; the cardiovascular problems associated with obesity affect both your physiological and neurological capacities, leading to issues like diabetes, depression, and most notably, heart disease. Heart disease is one of the most common and dangerous risks that obesity poses to people, so let's take a closer look at the relationship between the two and what you can do to avoid engaging your body in this destructive relationship.

Obesity is defined as being overweight to the extent that a person's BMI (Body Mass Index) is over 30. Obesity can be caused by genetic factors, such as a thyroid disorder, but it is most commonly caused by overeating, a lack of exercise, and a diet rooted in sugar, trans fat, and processed food consumption. A person suffering from obesity will have high levels of cholesterol and high blood pressure, the leading factors that cause heart disease. Additionally, obesity can cause sudden chest pains caused by a decrease in oxygen to the heart (angina) and has been known to cause sudden death from heart problems or stroke without signs or symptoms.

As evidenced above, obesity and heart disease and related and cause a serious threat to your health. The good news is that you have the ability to reduce the risk of these adverse effects now if you take your life back into your own hands and start developing healthier habits. Even if you are obese, changing your lifestyle to include exercise and healthy eating will decrease your chance for heart attack, stroke, high blood pressure, and high cholesterol; losing just 10% of your body weight will reduce these risks and get your heart back on track.

While heart problems and obesity can be caused by genetic factors, the ball is really in your court in terms of avoiding these dangerous health problems. You have the power to shape and control your eating and exercise habits-it is up to you to choose a healthy lifestyle and then make the commitment to live it day by day. Visit a nutritionist, make a healthy eating plan, join a gym or make an exercise plan on your own. All of these things will contribute to your overall health and sense of well-being, and will help you to avoid health problems that can impede on your enjoyment of life or even cut it short.

About the Author

Maureen Hamilton is an Integrated Neuro-Linguistic Programming Master Practitioner, Hypnotherapist and a Demartini Method Facilitator. Maureen has previously worked in many areas of health in Australia as well as overseas. Her health background includes training in general and midwifery nursing, mental health and children's behavioural issues (including the effects of emotional trauma especially in children). Maureen is very much involved in promoting and assisting people to obtain optimal health and is absolutely committed to helping people to stop smoking and/or lose weight naturally using Hypnosis and NLP.
If you would like to find out more, visit http://masteryourlifepower.com/ and and talk to Maureen about your requirements.

Original article

Chocolate Health Benefits May Prevent A Stroke

Just two bars of chocolate per week is all it takes, according to some new research out of Sweden, for a woman to bring down her stroke and possibly prevent a stroke. This latest work builds on earlier findings in both men and women, but also provides us with some new information on stroke type and chocolate health benefits.

A team of researchers from Sweden examined 33,372 subjects taking part in a large study who were from 49 to 83 years old, for a period of ten years that ended in 2008.

The participants completed questionnaires about how regularly they ate chocolate along with 95 other foods throughout the previous year. The subjects were broken into 8 categories depending on how much chocolate they ate. The categories ranged from an astonishing "never" to a far more reasonable "3 or more each day."

Throughout the follow-up period, 1,549 strokes took place, and of that number, 1,200 were brought on by clots or another disturbance of the blood vessels. Burst vessels caused another 224, and the reason for the last 125 was not specified. But even after making an adjustment for stroke risk factors, the team saw that chocolate was protective. This may be because it helps to lower blood pressure, a major risk factor for stroke.

Stroke protection began at over 45 grams (almost 1.5 ounces) of chocolate a week, the group that ate the largest volume chocolate got the greatest benefit, cutting their stroke risk by 20%. The average intake in this group was almost 2.3 ounces of chocolate per week. And while earlier studies have shown a link between chocolate eating and stroke risk, this project uncovered a small difference in the protection in terms of the type of stroke.

The subjects who consumed the highest volume of chocolate had a greater protection from strokes due to hemorrhage than those brought on by obstructions like blood clots. No one is sure why this difference in protection might be.

Chocolate, besides tasting divine, is loaded with beneficial flavonoids that are a natural part of the cocoa and act as antioxidants once inside the body. They help protect our cells from free radical damage that can be especially troublesome for the cardiovascular system.

An intriguing quirk of nature means chocolate has eight times the antioxidants that are a natural part of strawberries.

Also important, the study used Swedish milk chocolate and this variety has around 30% cocoa solids, while the milk chocolate usually found in the U.S. probably has much less than this amount. Dark chocolate naturally has higher amounts of cocoa and is lower in sugar, lower in fat and has fewer calories as well.

What's more, only 1/3 of the fat in dark chocolate is known to be bad for you.

This is just another bit of research that finds chocolate health benefits, but before you tuck in, make a wise and informed choice in order to get the benefits (without the nasty calories, adding pounds) to your body. Many experts recommend chocolate with a minimum 70% cocoa, based on earlier research that found the higher concentration of cocoa lowers the risk of heart disease and may prevent a stroke.

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Original article