Cholesterol Particles A and B - What Does It All Mean?

Did you know there are two kinds of cholesterol "particles?" No longer are doctors going to be looking at just your numbers. You can have a slightly elevated cholesterol of 205. However, if it's pattern A, or large particles, it's not so bad. Pattern B, or small particles, can lead to a stroke or heart attack. Say it ain't so! Just when we thought we had it all figured out, someone discovers something new about fats in our blood.

I will try to explain it from a layman's point of view. Hang on to your hat, here we go. So, you find out you have the small particles. That doesn't sound bad, but evidently it can be. Small particles (lipids) are thought to pose a greater risk for developing atherosclerosis, once called hardening of the arteries, and heart attacks. Why? It appears that these tiny little particles (smaller than the head of a straight pin) can more easily squeeze through the tiny gaps between the cells in the endothelium and snuggle up inside the artery walls. Sounds like ants on a picnic to me. Let me explain further. The endothelium is a thin layer of cells which covers the inner wall of the arteries. The cells making up the endothelium have tiny spaces between them. Some scientists believe that the smaller cholesterol particles can easily oxidize. One way to explain what oxidize means is to think of the cholesterol as being "rusty" which changes the consistency of the cholesterol. Oxidized cholesterol can form cholesterol plaques, and if you watch any television at all, you've probably heard about plaque. This is the sticky stuff that attaches to your artery walls and narrows them. Picture a straw in a drink that gets clogged. That's pretty much what happens when you develop a blockage. I'm no expert, but this sounds dangerous to me from the get go.

Now, what if you have Pattern A particles? These are the large, "puffy" particles that can't slip through the artery walls. Picture a glob of Crisco in a plastic bag filled with water. It floats around and pretty much keeps its shape. The theory is - if a tiny pin hole develops in the bag, the water will escape, but the oil will stay put. Hence, the glob of "fat" is too large to head through the blood stream to the heart and cause a heart attack or to the brain and cause a stroke. Makes sense to me.

If you have small particles (B), can you turn them into large particles? The theory is yes you can. Although cholesterol particle size is mainly genetically inherited, people who have small particles can increase their particle size through diet, exercise, and sometimes medications.

First you need to have a blood test called "polyacrylamide gradient gel electrophoresis" which can measure and determine if you have pattern A or B. Not all doctors are performing this test yet. Find one who does. Most cardiologists do, and some alternative medicine physicians do. Find a health and wellness clinic that offers not only medical care, but chiropractic, detoxification, diet, exercise and massage therapy. This type of clinic wants to help you get well without medication. This would include changing your lifestyle and eating healthy. Sometimes a medication is used temporarily to get your cholesterol numbers into normal range while at the same time you're exercising and eating healthy. Then, you can slowly wean off the medication and have follow-up blood work done. If you are following healthy guidelines, your cholesterol numbers should return to normal, and if all goes as planned, your particle size will increase.

Diets that are low in saturated fat (namely animal fats), regular aerobic exercise, and loss of excess body fat all help to decrease the number of small particles and increase the number of large particles in the blood. In other words, lifestyle modifications can change pattern B to pattern A.

When lifestyle changes alone are unsuccessful, medications can be used. Statin medications can help lower your LDL cholesterol, but they appear to have a limited amount of influence on cholesterol particle size. Statins also have side effects including muscle pain and liver damage. It's always best to avoid long-term use of statin medications. So, if you must use statins, make sure you take niacin, Co-enzyme Q10 and fish oil supplements at the same time. One baby aspirin per day can also help. Your doctor can help you make the right decision. And always remember, diet and exercise are a very important part of your total health picture.

So, there you go. Hopefully this has helped. When your clinician tells you that your cholesterol is high, you'll want to ask about your particles. And, no matter what size your particles are, diet and exercise can keep you up and running well into your 80s and beyond. There is a lot more to cholesterol than what I've written here. I just wanted to explain in layman's terms what is meant by particle size. An easy way to remember is A stands for Awesome large particles and B stands for Bad small particles (Bummer)!

Here's to your health!

Beverly J. Krause is a freelance writer. She works as a social media coordinator and health and wellness writer. She enjoys helping people understand how they can change their lives by changing the way they eat and making exercise an important part of a healthy lifestyle.

Original article

Heart Healthy Eating Recommendations

The NCEP recommends a diet low in saturated fats, trans fats and cholesterol. Complex carbohydrates are suggested in place of simple carbs.

Meat should become a very minor part of your diet. Replace fatty beef, pork and lamb with lean cuts or skinless white meat chicken or fish. Fat should be trimmed from all meats.

Always choose low fat or non-fat dairy products over whole milk or cream. Pretzels, carrots, popcorn, dried fruits and fresh fruits are a much better option than candy and potato chips. Store purchased bakery goods should be excluded from your diet.

Avoid butter or margarine when cooking and choose baking, broiling, steaming, roasting or stewing in lieu of frying. Stay away from coconut and palm oils since they are mostly saturated fat based.

Steer clear of all trans fats, they raise LDL and lower HDL.

The diet cholesterol connection

The first step in lowering your cholesterol should always be adopting a diet tailored for lowering cholesterol. Healthy eating habits should include the avoidance of saturated and trans fats. Those who have been regularly eating high fat foods and fried foods can lower their cholesterol levels as much as 25% by switching to a diet of lean meats, fruits and vegetables and whole grains. Always consider replacing a bad diet choice with a substitute. Instead of choosing a bacon cheeseburger and fried potatoes, select a lean grilled chicken breast or lean piece of meat 4 ounces or less and a baked potato, corn or salad.

Try to restrict your diet to include no more than 25% of your calories from fat. The NCEP guidelines also suggest consuming less than 200mg of cholesterol from food. Saturated fats are particularly dangerous because they stimulate the production of LDL cholesterol. Saturated fats can be identified by their appearance. They are solid or semi solid at room temperature. These include the fats found in eggs, some vegetable oils, meat, dairy products, coconut oil, cocoa butter, palm and palm kernel oils.

The opposite consistency is true for unsaturated, they are liquid at room temperature and are polyunsaturated and monounsaturated fats. Some examples of polyunsaturated fats are fish oils, olive oil, cottonseed, safflower, peanut, canola and sesame. Where possible replace saturated fats with monounsaturated fats since this can help lower LDL cholesterol.

There are a number of people who do not respond enough from dietary changes. For these people it is recommended to increase intake of dietary fiber and increase intake of plant sterols and stanols.

There is a wide fluctuation in how different people respond to cholesterol in their diets. For some, high cholesterol diets have a direct causal effect on the amount of cholesterol in their blood stream. Others who consume high fat, high cholesterol diets have low levels of cholesterol in their blood streams. Since there are no reliable tests to know your individual profile, it is recommended that you adopt healthy eating habits and a low cholesterol and low saturated fat diet. If this helps, you know what you need to do. If not, seek alternatives to help.

For more information and similar articles about lowering your cholesterol and Heart Healthy Eating Recommendations, please visit http://cholesterolinstitute.net/

Original article

Looking for Natural Solutions for High Cholesterol?

Who else wants to find natural way to lower cholesterol? Have you recently had a blood screening only to discover that your cholesterol or triglycerides are too high? This is a common experience as we grow older, and for many who have a rare family tendency for it, (called familial hypercholesterolemia) it may occur in early adulthood.

What is cholesterol risk? Are you confused about cholesterol and what to do about it? Are you reluctant to start taking prescription drugs until you are clear about the options? After hearing recent reports about the dangers of statin drugs, you may be asking how I can lower my triglycerides naturally.

Cholesterol is a waxy, fat-like substance (a lipid) which is produced by your liver, with a much lesser amount coming from your diet. It is needed by your body to complete multiple functions such as building and maintaining cell membranes, balancing your hormones and manufacturing vitamin D. It is important to remember that the body requires cholesterol.

Rather than trying to rid your body of it, it is wiser to balance the two kinds and to lower your total triglyceride level. The HDL (High Density Lipoproteins or "good cholesterol") produces hormones that are vital to the functioning of your body. For men, this HDL level should be above 190, and for women, 178. Levels lower than this mean that you may risk having a stroke. Levels that are too low also are associated with increased mortality rates in cancer patients, impotency and dementia. Another negative association is a reduction of serotonin production, which causes depression.

It is LDL (Low Density Lipoprotein or "bad cholesterol") which causes problems in the circulatory system and can lead to heart disease. This type turns into plaque which lines the blood vessels, causing them to harden and lose flexibility. As a result, this poses a major risk of heart disease, leading to stroke, hardening of the arteries and heart attack.

We are inundated with drug advertizing that may leave you with the impression that prescription drugs are the best answer to the problem of lowering LDL. But a little exploration will show that there are some problems, such as lowering too much cholesterol as well as a depletion of CoQ10, with taking statin drugs. This is essential to remember because the body must have CoQ10 in order for muscles to function. And remember that the heart is a muscle!

So what natural options do you have to lower cholesterol without medication? Some of the biggest causes of high cholesterol and triglyceride levels are obesity, smoking and alcohol abuse and lack of exercise. You can address these with lifestyle changes that include weight loss and abstaining from tobacco and alcohol. Not easy, but certainly with consistent steps and support, they are attainable goals.

There are some dietary changes that you might also consider. We are learning that not all fat should be eliminated from the diet. Lipids are necessary for digestion and body function. Instead, learn to incorporate healthy fats which include olive oil, fish oil and avocados. Eliminate bad fats such as hydrogenated oils (unsaturated fats hardened to make them more solid) often found in margarines. Cooking oils that are hydrogenated (commonly used to cook 'fast foods') raise cholesterol levels considerably. The hydrogenation process changes fatty acids into trans-fatty acids and these cause a significant increase in LDLs and a noticeable loss of HDLs. Get in the habit of reading food labels, cook more whole foods, and stop eating fast foods.

Consider taking quality supplements that contain these natural ingredients:

Policosanol

A substance extracted from sugar, rice bran and beeswax that significantly reduces the production of low-density (LDL) cholesterol as well as increasing high-density (HDL) cholesterol -balancing cholesterol levels - via the alcohols it contains. Policosanol also helps to remove plaque from the arteries.

Theaflavins (bioflavanoids)

Produced when green tea ferments, they scavenge radicals to produce antioxidative effects. Theaflavins not only lower LDL cholesterol but also raise HDL cholesterol at the same time.

Lecithin

A natural emulsifying agent that dissolves cholesterol, inhibits its absorption into the gastrointestinal tract and reduces oxidation. Lecithin increases cholesterol oxidation into bile salts, thus helping it to be excreted more easily

Phytosterols

A plant sterol with a similar chemical structure to cholesterol, it reduces the absorption of cholesterol in the gastrointestinal tract by competing for the same space in cellulose molecules.

Rice Bran oil, Oryzanol

The outer grain hull of the rice containing fiber that reduces cholesterol absorption and increases bile acid secretion.

D-Limonene

A non-toxic component of the oil extracted from citrus rind. It is a natural solvent that builds up in the liver, helps to dissolve cholesterol gall stones.

All of the above ingredients are important and most are available to you on the world market, yet none of them will individually address all the multiple causes of high cholesterol. But when they are combined synergistically, along with co-factors and trace elements, then you have the best possible chance of resolving and rebalancing your problem naturally, with no negative side effects. If you want to avoid cholesterol risk, making nutritional and lifestyle changes may be just what you need.

Olivia Thoroughgood enjoys researching and sharing information that leads to improved health and wellness. She invites you to explore further possibilities for resolving health concerns and enjoying the great life that you and your family deserve.

http://www.reduce-my-cholesterol.com/

Original article

The Risk Factors for Developing Heart Disease

There are several risk factors for developing heart disease; high LDL cholesterol is only one. Family history plays a significant role. If your father had a heart attack or stroke prior to age 55 or your mother had a heart attack or stroke prior to 65, you have a higher risk. The same increased risk factor applies if your siblings had heart attacks or strokes in those age brackets. High blood pressure, smoking cigarettes, diabetes, chronic kidney disease, being 30% or more over your ideal body weight (as determined by your BMI), metabolic syndrome, leading a sedentary lifestyle, HDL of less than 40 mg/dL and women with premature menopause all increase your heart attack and stroke risk factors. A previous personal history of any kind of cardiac event also puts you at a higher risk of having a heart attack or stroke.

Exercise and other physical activity a preventive for heart disease

Steady exercise or physical activity is a very real and effective way to reduce the risk of heart attacks and strokes. Cardiovascular exercise is the best way to strengthen your heart muscle, raise HDL levels and reduce blood pressure. To get the most heart health benefit out of any exercise routine, you need to get your heart rate elevated. If you have not exercised for an extended period of time and otherwise lead a sedentary lifestyle, you should consult your physician before starting any exercise program. Once you have been given the go ahead you still need to start slow and increase your exertion at a rate you are comfortable with for two reasons. First is your muscles including your heart need time to build up. Trying to do it all at once will make you sore and may not be the smartest for your heart. The second reason is that if you injure yourself by using muscles and tendons that are not accustomed to that kind of intense use, you may end up with injuries or be so sore that you don't feel like staying consistent with your exercise routine. Consistency is the most important aspect. You will increase your conditioning quickly if you are regular with your newfound exercise routine.

Knowing the offsetting factors

There are various positive factors that help offset risk factors. High levels of HDL or "good" cholesterol are very beneficial in preventing heart disease or at least offsetting risk factors. The Framingham study and others have suggested that for each single point increase in HDL, there is a corresponding drop in your risk of having a heart attack by 2%-3%. Some of us are just plain lucky and are born with high HDL. Others are not so fortunate and struggle to raise their HDL and even with excessive physical activity are helpless to raise it. HDL below 40 is considered a risk factor. HDL of over 60 is considered a positive factor for heart disease. Total cholesterol readings are not the best barometer of heart disease risk. Even though high HDL levels and low LDL levels are no guarantee, your risk factors are most assuredly reduced with high HDL and further reduced with low LDL levels. Overall or total high cholesterol levels are less accurate as a predictor but most often a high total cholesterol reading is attributable to high LDL.

Estrogen production, is it another factor?

Women who have not gone through menopause have a much lower rate of heart attacks and strokes than men. It is said that Estrogen production reduces heart disease risk. However after menopause, women are 2-3 times more likely to have heart attacks than women who have yet to go through menopause and are the same age. Although premenopausal women are less likely to have heart attacks than men that is not the case after they stop producing estrogen with menopause. A 2002 study showed that women on hormone replacement therapy had more heart attacks, strokes, breast cancer and blood clots than women not taking hormones. Therefore, Hormone replacement therapy is not the answer.

What risks provide the most benefit?

There are differences in each risk factor as it relates to lessening the chance of heart attacks or strokes when changes are made. A survey of risk-reduction strategies by Harvard researchers showed these risks and benefits:

A person who maintains a healthy body weight as he or she gets older, or keeps body weight near "ideal," has a 45% lower risk.Decreases the risk for heart attack by 50% one year after a person quits smoking10% of reducing total cholesterol cuts heart attack risk by 20 to 30%Being inactive almost doubles the risk of coronary artery disease.

Other risk factors for heart disease are currently under further investigation.

Lipoprotein(a) or Lp(a) is a molecule of LDL with an extra protein attached. There is a hypothesis that the existence of Lp(a) and high levels of LDL are of concern. Not so much for people with normal LDL levels.Elevated fibrinogen levels although present in people with heart disease, it has not been proven that lowering fibrinogen lessens the risk of heart attacks. Ways to reduce fibrinogen includeexercise, weight loss, smoking cessation, low dose aspirin, low dose alcohol and eating a lot of fish.Homocysteine level reductions have not been proven to lessen the risk of heart attacks.C-Reactive Protein or CRP is the most recognized of the risk factors and measures the amount of inflammation in the arteries.

For more information about preventing heart disease and heart attack, please visit Cholesterol Institute at http://cholesterolinstitute.net/

Original article

Importance of Cardiac Rehabilitation Program for Heart Patients

A healthy heart ensures a healthy and active life. A hospital's cardiac rehabilitation program serves the needs of heart patients to exercise safely, and maintain a heart-healthy life style. As part of the cardiac rehabilitation heart patients are provided tailored-exercises, education, guidance on quitting smoking and change of diet, and emotional support.

Patients with a record of cardiovascular diseases, those who had recent cardiac event, such as heart attack or heart failure, those who had undergone cardiac procedure such as angioplasty or heart surgery and those suffering from arrhythmia (abnormal heart rhythm) or an implantable device (pacemaker or defibrillator) are eligible for cardiac rehabilitation.

It helps patients to carry out daily activities - walking, working etc, reduces the risk of recurrence of heart diseases, and improves the patients' quality of life. These programs are usually multi-disciplinary, and invite the coordinated and collaborative efforts of doctors, nurses, physiotherapists, psychologists and dieticians.

Each cardiac rehabilitation program takes into account the patient's personal preferences and personal constraints. Certain guidelines are mandatory while availing cardiac rehabilitation programs

1. Doctor's advice and referral are required before the patient goes for these programs.

2. It should have a proper reporting mechanism whereby the patient's progress is reported to the concerned doctor from time to time.

3. Patients are to undergo the doctor-supervised stress test, before going for this program.

4. Not only the patient but also his family need to be counselled of the heart diseases, its impact on them, and the good effects of undergoing this program.

5. It is never the same for all patients. It has to be customized as per the patient's health condition and proper diagnosis of the heart disease.

6. Trained and certified cardiac rehabilitation staff should facilitate the program.

7. The duration of the program, fee and insurance coverage are to be clearly defined.

It is mostly advised for patients who suffer from some form of cardiac risk. A planned cardiac rehabilitation program helps in achieving a level of health that may even be better than life before heart disease has occurred.

It offers remarkable benefits to patients suffering from heart diseases.

1. Improves the patient's exercise capacity.

2. Helps in lowering of lipid levels, body weight, blood pressure, blood glucose.

3. Reduces the progression of atherosclerosis.

4. Helps in the reduction of depression, anxiety, and stress.

Notably, This program helps patients to acquire and maintain functional independence. By the end of this program, each patient achieves enhanced, active and enriched life.

Cardiac rehabilitation program is advised for the patients suffering from cardiac problems and to maintain healthy heart. It improves the patient's exercise capacity, reduces the depression & blood pressure and provides healthy life.

Original article

A Healthy Balance of Nutrition - Lowering Your Cholesterol

A well-balanced diet includes food from each of the five main food groups. These food groups include bread, cereal and potatoes (starch), fruit (fruit juice is included) and vegetables, meat and fish, milk and dairy foods, and fat and sugar.

Normally, people should aim to be eating three main meals a day.

Firstly, take a look at an optimum level for foods that are good for you. You will need:

5 servings of a variety of fruits and vegetables
6 servings of grain products like bread, cereal, rice, and pasta
6 ounces of lean meats and poultry
Fat-free or low fat milk
Beans and peas
Nuts and seeds (not too many)
2 t0 3 servings of Fatty Fish (baked or broiled)

These are just some examples of food that you SHOULD include into your diet.
Most people need to eat more starchy foods and more fruit and vegetables, as well as reduce their fat intake, drink less alcohol and eat less salt. It is important to lead a well balanced life however, never cut down completely on one thing.

Take for example, oil. Remember that you must NEVER cut down completely on oily foods because it will lead to hormonal imbalances.

Look for labels that say food is low in fat (particularly saturated fat), low in salt and sugar-free.Fruit and vegetables are packed with vitamins and minerals, low in calories and high in fibre. Eating lots of fruit and vegetables keeps the heart and body healthy. They are also an ideal alternative to eating crisps and chocolate as snacks between meals.

Try and change the types of oil you use to cook your food like vegetable oils like olive oil or corn oil and use spices to give your food more flavour.

There are only a number of foods you need to cut down from your diet. Once you replace unhealthy (fatty and oily) food with your new healthy choices, your taste buds will adapt and you won't miss those foods at all. Once you consume one type of food long enough you will adapt to it easily.

Here are other things you can cut down on - whole milk and ice cream should be avoided because of the amount of cream. If you like butter and eggs, make sure you use a bit less butter and eat egg whites without the yoke.

Also, try and change those high-fat processed meats like sausages and burger meat and replace them with white meat and lean meats.

Replace fried food with grilled food and it will help reduce your cholesterol in the long run without going through a starvation diet.

Original article

Cholesterol Lowering Drugs - 'Statins' - Learn How They Work and The Effects They Produce

Cholesterol lowering drugs - commonly called statins - are being prescribed frequently, but the side effects they produce in the body can leave you feeling achy, fatigued, and depressed. What should you do? If you feel caught between a rock and a hard place, answering the following two questions should help you decide: 'How do statins work?' and 'Are they effective?'

Statins work by inhibiting an enzyme called HMG-CoA reductase. This enzyme works in the liver and is essential for producing cholesterol and another co-enzyme called COQ10. When HMG-CoA is inhibited, the liver is inhibited, and cannot perform its functions properly - cholesterol and COQ10 levels in the body are both depleted.

To understand what happens when cholesterol levels are reduced, we need to understand the role cholesterol plays in our bodies. Cholesterol is a substance that is found in every cell membrane, making our cell walls waterproof. Without sufficient cholesterol, our cell walls become leaky. Studies have shown that low cholesterol rates yield increased rates of cancer. That should not be surprising, since cancer begins at the cell level. Cholesterol is also a repair substance. It is found in all scar tissue, including the scar tissue that is in your arteries - plaque. (This fact should help us to realize that cholesterol is a symptom of heart disease, not a cause). Cholesterol is also needed by our brains for proper brain function. What am I getting at? Cholesterol is a friend, not a foe. Creating low levels of cholesterol, inhibiting its normal, necessary functions can be very dangerous to your health.

Statins also interfere with the making of the enzyme COQ10. COQ10, like cholesterol, is found in our cells, and is vital for the creation of ATP in the mitochondria. The creation of ATP (energy) is crucial for cell reproduction, cell repair, for the effective messaging and interaction between our cells -ie- our immune system, and for supporting muscle function. When COQ10 levels are depleted, our muscles can not function properly. Since the heart is a muscle, it is directly affected when COQ10 is limited. Though statins are taken to reduce cholesterol levels and thereby increase heart function, indirectly they may decrease heart function by altering COQ10 levels. It is interesting to note that deaths due to heart failure doubled from 1989-1997. Statins were introduced to the American public in 1987.

Do statins work? It depends on what you want them to do. Yes, they lower cholesterol levels.

Do they prevent heart disease? It is evident that heart disease is not on the decline. This is affirmed by a test done in 1992, in which Dr Ravnskov analyzed 26 controlled cholesterol lowering trials and found an equal number of cardiovascular deaths in both the treatment and the control groups.1

Are statins effective? They lower cholesterol and COQ10 very effectively, but do not seem to be lowering rates of heart disease. You need to have the right cause to produce the right effect. Evidence seems to indicate that factors other than high cholesterol are causing heart disease. If high cholesterol caused heart disease, then statins would be putting a large dent into the number of heart disease victims --but they're not. Instead they are causing problems all their own. I'll be saving that information for future articles...

If you decide to take statins, you should supplement with COQ10, or you will be at risk for very serious side effects, particularly wasting of your muscles. If you choose not to take statins, there are some very effective natural remedies that can help bring your cholesterol/ triglyceride levels into a normal range, by getting to the source of the problem. They would be a much wiser investment, in my opinion.

1. Ravnskov U.BMJ.1992;305:15-19

The information in this article is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

You are encouraged to confirm any information obtained from or through this article with other sources, and review all information regarding any medical condition or treatment with your physician.

I research information concerning current health trends, inform people of the myths that are being circulated, and provide natural remedies that will dramatically increase the potential for living disease free.

I am a wife, the mother of 5 and the grandmother of six girls.

http://www.haveahealthyheartnow.com/

Original article

Fish Oil Supplements and Important Information for Menopausal Women About Heart Disease

Women approaching menopause have symptoms caused by estrogen levels that are waning. One of the biggest killers of post menopausal women is heart disease. This is news to many women who are not aware that they are at risk for heart disease. Because of this women must educate themselves and become knowledgeable regarding the fact that after age 65 they no longer are safer from heart problems than men as they have been in the past.

There are various risks besides age for heart disease among menopausal women, including heredity, diabetes, smoking, high blood pressure, obesity, and inactivity. Each one of these factors adds to the danger of having heart problems up to and including a fatal heart attack. Research is only now beginning to understand and study how the risks of heart disease in women are different than for men.

The symptoms of heart attack can be even different than those men experience. A woman might experience extreme fatigue, difficulty breathing, feel faint, nausea and vomiting, become anxious, sweat freely, have burning abdominal pain, and/or experience neck and shoulder pain.

In order to limit the chances of heart problems menopausal women need to educate themselves in various areas. Know your blood pressure and cholesterol numbers. If you have conditions that put you at risk, discuss with your doctor how you could best limit those risks.

Modify your diet and limit your consumption of sugar, fat, and limit your consumption of processed foods which are notoriously high in sodium. Make small changes like adding more fruits and vegetables to your daily meals. Trade high fat foods for low fat dairy along with whole grains. Avoid salt and fried foods. Begin reading labels. You will be surprised at what is hidden in the foods we consume. Just a few small changes increased over time will make major changes in your health.

It is extremely important, if you smoke, to stop. Stopping is difficult, but if you value your life you will find a way to stop. Smoking is not only detrimental to the health of the smoker but to anyone who is nearby. This is especially true for children of smokers.

Start getting regular exercise. You can join a gym and have a trainer help you decide what kind and how much exercise you need, especially if you are trying to lose weight. But, you can just start by getting up off the couch and take a walk., adding distance gradually. You could actually get to the point that you look forward to exercise. What ever you do keep moving.

Life is stressful for us all; however, in order to live heart healthy you must try to limit stress as much as possible. To help with stress, exercise, take a yoga class, take time to meditate. If you work in a stressful environment take time to take a break and just take a short walk or try deep breathing exercises.

Adding a natural fish oil supplement will also contribute to a heart healthy lifestyle. Research has shown that fish oil contributes to heart health. This is so because fish is a good source of protein and unlike fatty meat products; it is no high in saturated fat. Fish and fish oil is high in omega-3 fatty acids. These fatty acids benefit the heart of healthy people as well as those with cardiovascular disease. These fatty acids also act to decrease triglyceride levels.

Virginia takes a keen interest in all maters relating to health and fitness. She also does research in the areas of natural dietary supplements.

I am sure you are concerned about your health; therefore. I suggest you Visit Fish Oil Supplement to obtain additional information on the best natural fish oil supplement on the market.

http://stayhealthyinfo.com/

Original article

The Real Bad Cholesterol Foods List

For years, people have been trying to find out what the best foods for cholesterol are and often times they will overlook the foods that actually cause cholesterol to rise. Too many people have no idea what foods are on the bad cholesterol foods list. As people continue to get older, they begin to realize that their nutrition becomes more important and that they will have to make important changes if they want to stay healthy. It might be common sense to eat more fruits and vegetables, but a lot of people do not know that it is saturated fats that cause the rise in cholesterol and lead to heart disease. Here are some of the foods that you should always avoid because they are very high in saturated fats.

Hydrogenated Oils

When it comes to the bad cholesterol foods list, you will have to always check for hydrogenated oils. Every time you eat something that has a package, be sure to check if it has hydrogenated oils and be sure to not eat it. Also, avoid all fried foods. Yes, they taste great, but you must avoid them.

Dried Coconut

This is often found in desserts and candy bars and should definitely be avoided. These are found in most Asian dishes and they have about 57 grams of saturated fat. This is more than double what the average person will eat in a day.

Butter and Popcorn

As America's favorite ingredient for their popcorn, this is probably the worst thing that you can eat when trying to lower your cholesterol. 100 grams of butter will have about 50 grams of saturated fat and just a tablespoon of butter can do some serious harm to your body.

Animal Fats

These are the meats that you eat in burgers, sausages and fried foods. With about 100 grams of saturated fat per serving, it is a surprise that people still consistently eat these foods. Bacon is also on this list and it seems like people are eating more and more these days. Skip the bacon altogether.

Good saturated fats

Since there are bad saturated fats, there are actually some good forms of saturated fats. Here are some of the better choices when it comes to saturated fats.

Dark chocolate

Dark chocolate is full of antioxidants and will be your best source to get saturated fat. Though it might seem like a great food to eat, always eat it in moderation. Different types of chocolates will have different amounts of saturated fats so be sure to read the nutritional facts. Remember that while the chocolate itself is very good for you, all the refined sugar it has is very bad for you and will cause you cholesterol to rise.

As you can see, this bad cholesterol foods list actually has some foods that can be beneficial to your health as long as you eat them in moderation. Lots of leafy green vegetables are vital to achieving your goal. The other foods like butter and hydrogenated oils should be completely ignored and should not be a part of your diet. Analyze these bad foods and be sure that you are eating the right foods on a daily basis.

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 the bad cholesterol foods list. 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

Use Natural Remedies to Get Lower Cholesterol Levels and Live Healthy

Many individuals these days are hoping to find solutions on how to get lower cholesterol using natural methods. They want to feel better and this is definitely obvious. Of course, you need to recall some important tips before reaching the same kind of goal.

Medical experts already linked high cholesterol level to strokes, heart failures, blood clotting and other severe ailments. However, we need to understand that if someone experiences high triglycerides and low HDL (good) cholesterol, he or she can also the same undesirable problems leading to heart ailments too. Typically, if you get prescriptions from your doctor, you only focus on managing your high cholesterol and not necessarily about having low cholesterol level. If you want to prevent these serious ailments, it is important to monitor both the levels of your HDL and LDL cholesterol.

Many individuals are likewise increasing their awareness between the difference of natural remedies and prescribed medications in lowering their cholesterol levels. In fact, they are trying to figure out the negative effects of both options. Those who choose prescribed medications, the most usual effects involve depression, muscle pain, damaged liver, cannot sleep at night and more.

On the other hand, natural remedies are safe and effective without harming the body. If you get lower cholesterol using natural methods, you can easily regulate the levels of your cholesterol and begin to feel healthy. In addition, your body will regain its energy and is capable of completing your daily tasks without feeling weary.

It is important that if you are beginner in using natural remedies to lower your cholesterol, make sure to search for nourishments like beta sitosterol, D-limonene and lecithin. These elements are superb options to regulate the exact cholesterol level and help the body reduce triglycerides as well as increasing the levels of HDL cholesterol. This is exactly what you need to stay healthy and fit.

Unfortunately, you may not simply discover these healthful nutrients if you only eat regular food items. You must look for top quality natural supplements containing these elements. If possible, look for the products that feature all these nutritional requirements in combination to achieve great results. One of the most reliable sources to help you discover these nutrients is to visit different websites on the Internet offering the best information relating to this subject matter. Many people now are enjoying the benefits of using the web in searching for means to resolve their worries involving their overall wellness.

Lowering your cholesterol is one of the best ways to reduce your risk of heart attack and stroke. I lowered mine, and you can lower yours too!

Original article

Knowing About The Heart Attack

The heart supplies blood to the various tissues in the body. The blood supplies oxygen and the various nutrients needed by the tissues. The heart also needs blood supply and this is provided by the coronary arteries which branch out from the aorta and go back to the heart. During a heart attack, one or, more of the coronary arteries get blocked due to plaque formation and accumulation. This leads to reduction in the blood supply and therefore, oxygen supply to the regions of the heart affected. The cardiac muscle in these areas gets injured and this is called myocardial infarction.

Cardiac Arrest

A heart event may be mild, moderate in nature or, massive, depending on the number of coronary arteries affected and the extent of block. A cardiac arrest leads to the complete stopping of the heart. A heart attack is not the same as a cardiac arrest. However, a massive attack may lead to a cardiac arrest.

Are women safe?

There is a widely accepted view that men are more susceptible to heart disease than women. There is some truth in this. Between the ages of 40 and 50 men are more likely to get heart problems. Women are naturally protected against heart disease through the actions of the female sex hormone estrogen. However, after the onset of menopause, this protection disappears and the risk for heart attacks is nearly the same for both men and women. In fact, heart disease kills more women than any other disease in the US.

What to do in case of a heart attack

A heart attack is always sudden and seldom gives advance warning. So, there is no question of an individual being prepared. Also, the development of the plaque in the coronary arteries is a silent process and it takes several years to reach the stage of an attack. The commonest symptom is pain in the chest. However, some other symptom or, symptoms may be present. Sweating, nausea, breathlessness and pain in other parts of the body such as neck, back, or jaw are also seen. A heart attack is not the time to take rest. The individual must be taken to the hospital immediately.

Preventive measures

The ideal action to prevent heart attacks would be to bring about a reduction the risk factors which provoke it. The risk factors include:
1. Inactivity
2. Obesity
3. Alcoholism
4. Smoking
5. Hypertension
6. Healthy diet

Dr.Vangeepuram Satakopan

The website indicated is full of information about various aspects of health. Articles on diseases and conditions and the principal mechanisms involved are discussed in depth. Nutritive aspects of different food groups are also dealt with. The articles are also accompanied by relevant and colorful pictures.

http://healthtodayandtomorrow.blogspot.com/

Original article

Omega 3 and Weight Loss: A Powerful Combination for Your Heart

Omega 3 and weight loss can help keep your heart strong and healthy so you have the energy to run after the kids AND look good doing it.

Being overweight puts you at risk for diabetes, heart disease, high blood pressure, osteoarthritis and even certain types of cancer. Your doctor has probably shared with you the very scary statistics of being overweight and you're tired of - well, of being tired!

Here's How Omega 3 Can Affect Your Weight Loss

Omega 3's are the "good fats" your body needs to nourish your brain, hair, skin and yes, help you reduce weight. A University of South Australia study found people who took fish oil supplements combined with moderate exercise 3 times a week lost almost 5 pounds after 3 weeks. Impressive, considering they didn't change their eating habits.

Scientists believe the omega 3 fatty acids in fish oil promote blood flow through your body which take nutrients to where they need to be and help burn fat.

Another study in the International Journal of Obesity found participants who took 6 grams a day of fish oil, burned more calories and therefore lost more weight than those who didn't.

How Fish Can Boost Your Heart Health

If you make some dietary changes such as eating fish 2-3 times a week you're likely to see even better results. That's because some fish are rich repositories of these essential fatty acids.

Take wild caught salmon for example, this fish is high on the list of top weight loss foods AND heart healthy meals because it's a fantastic source of lean protein and a serving fills your daily dietary needs of omega 3.

Losing weight reduces the pressure on your heart. Omega 3 oil is linked to reducing high blood pressure, lowering your triglycerides and cholesterol. Each lowers your risk of heart disease.

Here's 3 ways these fatty acids can help your heart

1) They're a natural blood thinner which means they reduce unhealthy blood clots that can form in your arteries and lead to a heart attack or stroke.

2) They're natural anti-inflammatories so they reduce the unhealthy plaque formed in your arteries that can harden and narrow your arteries to so blood flow is restricted.

3) Lower your triglycerides -these are fatty deposits that make your blood move sluggishly which can lead to dangerous clotting.

Your weight doesn't have to dictate poor health. You can make the commitment now to get started losing extra weight by adding these essential fatty acids to your diet either through eating more fish or taking supplements or both.

Combine omega 3 and weight loss, and you can keep your heart and body strong and live a longer, healthier life.

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

Lowering Your High Cholesterol Levels Through Diet

High levels of bad or LDL cholesterol could put your health at risk. Getting those figures down is crucial and diet can help you achieve the goal. The diet for high cholesterol levels is far from too restricting. Many delicious foods can help you decrease those numbers and feel healthy once again.

Fish and Omega-3 Fatty Acids
You have probably heard of the benefits connected to the consumption of Omega-3 fatty acids. Omega-3 fatty acids are mainly found in fish and affect the health of the circulatory system in a positive way. Salmon, fish oil and sardines should be included in a diet for high cholesterol levels.

Forget about Saturated and Trans-Fats
Saturated fats are an absolute no-no when it comes to keeping those LDL cholesterol figures under control. Avoid all fried foods, no matter how good they taste. Never eat fried food, even if you're super healthy.

Vegetable oils and fresh nuts are very rich in good lipids, which are called non-saturated fats. These should be used in cooking and dressing preparation. Stop consuming cream, fatty meats, butter and coconut oil - all these foods are rich in saturated fats.

Trans-fatty acids or mono-saturated fats are to be avoided, as well. Many fried foods contain trans-fats. The same applies to cookies and various snacks. The basic rule of thumb is to prepare food at home. Most prepared or semi-cooked foods should be avoided while on a diet for high cholesterol levels.

The Power of Fiber
Fiber has received recognition for the health benefits connected to its consumption. Apart from many other positive effects, fiber is capable of minimizing the level of LDL cholesterol in the human body.

Soluble fiber acts in a very simple way. It diminishes the ability of the digestive system to absorb cholesterol.

Many fruits, vegetables and whole grain foods contain significant amounts of fiber. Increase your intake of apples, oatmeal, artichokes, whole grain bread, peas, soybeans, potatoes, broccoli and spinach.

Avoid Foods Rich in Cholesterol
A good diet for high cholesterol levels should include foods that have the power to diminish the absorption of cholesterol. The second part of this nutritional plan is to avoid products and meals that contain significant amounts of LDL cholesterol.

The bad news is that some of the tastiest and most attractive foods are actually threatening your circulatory system and will damage your heart and cause a stroke.

Some of the foods that contain significant amounts of LDL cholesterol include eggs, butter, ice cream and fatty red meats.

Food that is part of the diet should be boiled, baked and steamed. This diet focuses on balanced meals that are rich in fruits, vegetables and whole grain products. Nutrition is extremely important in a diet for high cholesterol levels, though many people underestimate the power of food. Some menu planning will help you deal with serious problems like high cholesterol. It may take a bit of time, but once you get used to the diet, you will start enjoying those healthy meals greatly.

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, taught others about a healthy diet for high cholesterol 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

What Leads To Heart Attack - 6 Things You Must Know About

A heart attack is a leading cause of death all over the world. The other name of attack is myocardial infarction. It occurs when the oxygen rich blood flow is blocked to some parts of the heart muscles. If the blood flow is not restored quickly, it can cause death. Discomfort in the chest, shortness of breath, vomiting, restlessness, nausea, coughing, dizziness and crushing chest pain are some of the symptom of attack. If you experience any of these symptoms or see any other person experiencing them, you need to seek the emergency services immediately.

6 Things That Lead To Heart Attacks

Age

The most important risk factor of attacks is age. Men aged above 45 years and women aged above 55 years are more susceptible to the risk of attack. Arteries supply oxygen rich blood to other parts of the body. As you age, they become firm and less flexible. This in turn causes elevate blood pressure. As your heart needs to adjust to the increase in blood pressure, it becomes vulnerable to damages.

Diet and Lifestyle

Diet plays a crucial role in increasing the risk of heart attacks. If you take animal fats and saturated fats in large quality, your risk of having attack is more. High fat, sugary, salt laden foods are enemies to your heart. Unhealthy lifestyle can also lead to attack. A study shows that people who do not exercise are more likely to get a heart attack than people who exercise regularly. Smoking is another important risk factor that causes heart attacks.

Genes

If your parents or grandparents had heart diseases, your risk of getting a attack is high. Heart disease is normally inherited from genes.

Obesity and Overweight

Nowadays, many people suffer from the problem of overweight and obesity. A study shows that 15% of children and adolescents in the U.S. are overweight. Overweight children become overweight adults and they have an increased risk of dying from heart attack or some other heart disease.

Blood Cholesterol Levels

If your blood cholesterol level is high, you are at the risk of developing blood clots in the arteries. These blood clots can block blood flow to the heart muscle, causing attack. High cholesterol increases the risk of developing atherosclerosis, a condition caused by hardening of the arteries, which damages arteries and other tissues in the heart. It increases the risk of stroke and attacks.

Diabetes

Diabetes is one of the main risk factors of attacks. High blood glucose increases the risk of attack. 65% of people with diabetes die from heart diseases.

If you realize that you have the risk of having a heart attack, you need to take some steps immediately. Reaching and maintaining a healthy weight, eating foods low in saturated fats, cholesterol and sugar, quitting smoking, getting at least 30 minutes of physical activity daily and taking medications to keep diabetes under control can help prevent attack.

HIPAA Privacy Law is a federal security law that protects your health information that is personally identifiable. HIPAA also ensures optimum benefit for individuals with regard to employee health insurance.

For more information, please visit our HIPAA Privacy Rule website.

Original article

The Effects of Food on Palpitations

Palpitations are a change in the beating rhythm of the heart. Palpitations are just one of the ways that a biological, physical or mental stress can manifest itself throughout the body. It is more common in people who lead stressful or highly active lifestyles. However, they can be experienced- and usually are at some point in an individual's lifetime - by anyone of any age. Considering the heart beats in the average lifetime around three billion times, the odds are that one may experience a few palpitations at some point.

Most of the time there is nothing to be worried about, however, when they first occur you should consult your Doctor as they may signal an underlying condition. Apart from the obvious (excess caffeine, alcohol, stimulants, pain or stress), these underlying conditions may include anything from a menopausal condition to Toxic Goitre (thyroid problems).

There are two major types of arrhythmias: tachycardia (the heartbeat is too fast) and bradycardia (the heartbeat is too slow). Arrhythmias are identified by where they occur in the heart (atria or ventricles) and by what happens to the heart's rhythm when they occur. However, unfortunately (or fortunately) for most, the doctor will not be able to pinpoint your exact cause. This is where alternative solutions need to come into play before more serious methods.

The word "alternative" has gotten a bad rap over the years. When it comes to palpitations, most alternative solutions are just commonsensical approaches. I recommend to others that you need to combat palpitations threefold by re-evaluating your lifestyle choices (smoking, sleep, stress, etc.), your supplementation choices (magnesium, calcium, etc.) and your dietary choices (what foods to eat and how you consume them). Let's briefly examine the latter and why it is critical for you to rethink how you stock your refrigerator.

Chances are you have heard some variation of the following scenario. A family, who after following a plant-based diet, was able to turn three little ADHD brats into extremely well-behaved angels. Stories like these, where food is the cure, are endless. Food clearly plays a leading role in your health and it is no exaggeration to think your palpitations can cease from choosing the correct culinary choices.

These food choices influence your body in two main ways. Firstly, the nutrients that food provides either help or hinder your overall health. Secondly, foods that the body disagrees with will realise a form of toxic matter, causing the brain to release a toxic by-product around your body to fight this.

For others, they experience palpitations directly after eating. This is in part due to more blood being pumped to your stomach to aid digestion. There are a list of possibilities as to why this occurs, however, it all comes down to improper eating. A few basic reasons are as follows:

(1) Oversized portions. Gigantic meal sizes mean more pressure on your body and more work for the heart to pump blood to the stomach.

(2) Not varying your electrolytes. If your foods choices are predominately high in potassium or sodium, then the chances are you need variety in your food.

(3) Hormonal imbalances. It is best if you consult your doctor for a proper analysis if you think this could be the case. This is often so for women who are pregnant.

(4) Improper eating. The odds are you know how to eat healthy, but also know you could be making major changes in this department. Of course, too much caffeine, sugar, alcohol, chocolate and yeast products may very well be at the root of your problem.

Never underestimate the power of food. Many cultures have long held their own remedies for calming the heart and preventing palpitations. Thanks to modern science we can now explore their nutritional properties and validate the rationale behind the "why".

Every individual's body chemistry differs and what causes palpitations in one person may not be the same trigger in the other. Having said that though, we are all built the same and need the same basic inputs.

There is a good chance that by revamping your life, you may very well never have a palp again. Sit down and have an objective look at your life and try some changes for a few weeks to see if you notice any difference.

Good luck and good health,

Jethro Iggulden.

Original article

Physical Activity Helps to Lower Blood Pressure

High blood pressure, or hypertension, is perhaps, one of the most common health conditions. This condition is the result of the blood putting too much force or pressure on the walls of arteries. Prolonged hypertension, if left unregulated, could lead to such serious medical conditions such as coronary heart disease, heart attack or even stroke. Also, this condition can be aggravated by complacency and laziness. That's why I think it is imperative that you try to participate in some form of physical activity daily, which can have a direct positive impact on your situation.

Of course, you may be wondering what type of physical activity can actually help to lower your blood pressure. When you exercise, or specifically, when you get cardio workouts, you will be strengthening your heart, the stronger your heart is, the less it has to work at pumping blood throughout the body. Since the main problem of high blood pressure is the heart overworking and putting too much force out, these cardiovascular strengthening exercises can make the heart more efficient so that it does not have to use so much force.

Indeed, to make the most of the physical activity and get the very best workout possible, you need to know what type of activity will be the most efficient. In order to strengthen your heart, you need to take part in activities that will get it working more, such as high intensity cardio workouts. Doctors recommend that you get about thirty minutes of exercise each day or at least for five hours a week. You do not have to get all thirty minutes of activity in one session. By breaking the exercise up into ten-minute sessions you can spread your workout evenly throughout the day.

Additionally, when you continue to take part in any physical activity, you will find that you are more easily able to maintain a healthy weight. Weight problems can also lead to high blood pressure since excess weight puts additional strain on the heart. By getting enough regular physical activity and losing weight, you can attack the hypertension on two different fronts.

Furthermore, some activities that have proven to be extremely efficient, such as weight training, tai chi, yoga, swimming, and bicycling. While these are all exercises that you will need to plan in your weekly schedule, there are also changes that you can make in your daily life, which will allow you to get more physical activity. This can include bypassing the elevator for the stairs or choosing to park farther away in the parking lot. Essentially, any activity that you choose to add in your daily life will actually lend a hand toward lowering your blood pressure.

Chances are that you may have to deal with hypertension at some point in your life. While there is a close relationship between levels of physical activity and lowering your blood pressure it really comes down to living a healthier life. Unchecked hypertension can lead to many health problems, some of which are fatal. Therefore, it is crucial that you take the time to keep your blood pressure within healthy limits and always check with your physician before beginning a new exercise program.

Original article

What Foods Cause High Cholesterol?

There are actually a lot of things that can cause high cholesterol. This is what makes getting it under control such a difficult task. But beyond the question of what foods increases cholesterol, let's look at some of the other causes of high cholesterol;

Weight - being overweight puts extra strain on your body. Being overweight also makes it harder for your body to properly deal with the cholesterol coming into your system. Studies also show that people who are significantly overweight tend to have higher levels of triglycerides and lower levels of the good cholesterol, HDL.
Low Activity - not being physically active is another way that you could have high cholesterol. People who have a regular exercise routine and get plenty of activity in their lives tend to have higher HDL levels; which is what you want.
Age - as you age cholesterol becomes more of an issue. Cholesterol compounds as an issue so although you might have had high cholesterol problems in your youth you often won't know about it until you get older. Plus, after the age of 30 the human body naturally increases its production of cholesterol, causing higher levels.
Family History - if your parents or grandparents had excess cholesterol levels there is a higher chance that you will too. One of the leading causes of increased cholesterol is genetics. If you don't already know this information it is important to ask questions and find out what some of you family medical history might be.
Diseases - there are some diseases that can lead to high cholesterol. Most often people with thyroid disorders, kidney disease, and other kidney disorders tend to have higher cholesterol levels.

The bottom line is that all of these things can factor into high levels of cholesterol. But the real question should be what foods cause high cholesterol. Food intake; meaning eating foods that are unhealthy, is more of a problem than any of the issues listed above when it comes to the causes of high cholesterol. Knowing what foods cause high cholesterol can also help you to make better choices and get your cholesterol lower.

So, no doubt you are asking; what foods cause high cholesterol?

Saturated Fats- these fats are the very worst for cholesterol. A saturated fat will become hard at room temperature and are mainly from animal based products; like meat, eggs, and dairy. These kinds of fats should only be eaten in moderation. Long term exposure can lead to the hardening of arteries and increased cholesterol levels.
Trans Fats- Trans fats are not only bad for your arteries, they are bad for your overall health. Trans fats are basically synthetic foods. Any time a product has the ingredient of hydrogenated oil you are dealing with a trans fat.

When it comes to what foods cause high cholesterol it is important to read labels. Not all food is going to be obvious about its cholesterol health. So find out how much saturated and trans fats are in the foods you eat and cut back on them.

The author loves to share information on what foods cause high cholesterol to keep your reminded on what foods to avoid to have a healthy heart. To learn more about the relationship between exercise and cholesterol and how it can lower your cholesterol, visit us online and sign up for your FREE mini-course for natural, safe and effective remedies.

Original article

Wondering About Heart Problems - Start With a Practical Approach

One of the most important things for any individual to always do first and foremost, if they ever suspect that they have heart problems, is to always go to a doctor, tell the doctor what they suspect and get a physical exam.

Second, the best practical healthy things to do for the regular person is to (1) make sure that they are fully aware of the state of their health and (2) to get knowledge about the body and in this case, knowledge about the heart and what is heart failure.

Before anything has happened, if an individual wants to become knowledgeable about the heart, or be in the know, then a good place to start will be to learn, in general, about all the various common heart issues and conditions. And to get definitions for exact functions of the heart as well as what can go wrong. So education and understanding is a major part of the process. All of this general knowledge is available on the internet and we provide a source for this practical information. When unknown negative heart health circumstances are suspected, a good place to begin is to make notes and identify exactly what occurred, symptoms etc., and to learn to understand the situation. Reading the definitions of common heart problems is always a good place to start to gain knowledge.

How the Heart Works: The heart is a very strong muscle as it must work non stop to circulate the blood around the body. Blood returns into the top of the heart after all the oxygen has been used up in the blood and then that blood is pumped by the heart up into the lungs to obtain more oxygen. Then the returning oxygenated blood from the lungs flows back through the heart and is pumped out into the body to provide oxygen for the entire body.

Failing Heart: When the term heart failure is used it means that the heart is not working properly enough to completely supply the needs of the lungs and body. Therefore heart failure is a general term that is used to describe the situation that results when the heart is failing to do its job. So heart failure is the heart failing to work at its full capacity or to do 100 percent of its job. Therefore taking time to learn about all of the various common heart situations that can occur is valuable.

There are many symptoms associated with heart conditions from weakness to dizziness to chest pain. Only doctors have the ability to properly and exactly evaluate the meanings of the symptoms. However the definitions of the symptoms of common heart problems are easy to find on the internet plus all are well documented and can be read about to gain knowledge. As mentioned, we provide a source for this practical information.

Conclusion: One of the best practical health things to do for the regular individual, to make sure that they are fully aware of the conditions associated with heart health, is to gain a basic understanding about the heart and what is heart failure.

This article is written and presented by Jeff Kiniski of the What Is Heart Failure website to help the regular individuals who are seeking general answers for understanding the heart and heart problems. http://whatisheartfailure.com/

Original article

Great Recipes For Lowering Cholesterol Levels

There are hundreds of recipes for lowering high cholesterol levels that people can choose from, especially for those who know that maintaining proper cholesterol is essential to good health. Lowering bad LDL and increasing good HDL should be the aim of people as they choose foods to include in their recipes for their daily meal plans. Simple blood tests reveal a person's cholesterol levels. There are certain ranges of cholesterol that need to be maintained in order for people to stay healthy and strong and help prevent heart disease and strokes.

For those who have less than ideal cholesterol readings, they can usually start saving their health through proper diet and they may check some of the recipes for lowering high cholesterol that are available to all people who would still like to enjoy their food minus the worry of increasing the bad cholesterol in their bodies. These healthy recipes may include fresh foods such as leafy green vegetables. Avocados in particular may contain fats, but they have good fats that help to lower cholesterol levels. Aside from avocados, salads are great foods to include in your diet.

Some of the fresh fruits that can be included in your recipes for lowering high cholesterol may also include red as well as green apples, especially for snacks and smoothies. People may also add some grapefruit as well as oranges for additional flavor and additional health benefits as well. People may want to try healthy recipes that would include vegetables like squash, broccoli and sweet potatoes which can be prepared by steaming or stir fried in healthy olive oil.

These recipes for lowering high cholesterol levels may also make use of nuts, especially almonds that contain healthy monounsaturated fats. You can always add oats in various meals. When choosing meats, instead of using red meat that is high in fats that will raise cholesterol, opt for including lean meats like skinless chicken in recipe meals that is baked or cooked in healthy non-saturated oils, such as canola or olive oil. People may get their protein requirements from other sources as well like fish that contain lots of omega3 fatty acids. Avoid fatty fish, such as crab and shrimp, because, even though they may taste good, they are not healthy and will contribute to a bad cholesterol problem.

Some of the meals included in the diet may also have some drinks included. Aside from drinking lots of water, people may take some red wine because it contains some anti-oxidant properties that may help them maintain healthier cholesterol levels. Instead of drinking cow's milk or using it on cereal, try switching to almond milk instead. The unsweetened version is better because it has less sugar. Almond milk is very healthy and beneficial to your body for many reasons, including those who are lactose intolerant and sensitive to soy. It is also tasty and has no saturated fat. There are still lots of healthy, natural foods that people can eat in order to maintain good cholesterol levels. They may select from any of the recipes for lowering high cholesterol levels or they may also opt to make their own especially if they know the right kinds of foods that they can indulge in and still stay as healthy as possible.

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

Lowering Your LDL Cholesterol

Lowering your LDL cholesterol is easy with a very healthy diet. Avoiding certain foods while including others in a diet can be the perfect recipe. A stringent diet plan can yield noticeable results within a month.

Switch to a Vegetarian Diet

A low-fat vegetarian diet is an effective method for lowering your LDL. Onions and citrus fruits are rich sources of flavonoids that can help naturally lower cholesterol. A vegetarian diet rich in soluble fiber is also proven to lower LDL levels. Beans, oats and flaxseed should be included in the diet, as they have a high percentage of soluble fiber which acts as a sponge to absorb LDL from the blood stream. Pectin found in fruits, especially apples, also reduces the LDL levels in the blood stream.

Vegetables and fruits are best consumed in their natural form. Processed and canned foods need to be avoided because most of the benefits are lost in processing and canning. The best dishes may be those that are steamed, baked and boiled. Combining exercise with a vegetarian diet is beneficial in lowering your cholesterol.

Include Soy Products

Research shows that soy has properties that can lower cholesterol. Soy protein taken along with a low fat diet can help in lower cholesterol. Soy protein is available in tofu, soy powder, soya milk, soya nuggets and other soya products.

Eat Fish rich in Omega -3 Fatty Acids

Salmon, tuna, mackerel, sardines and other cold water fish are excellent sources of Omega - 3 fatty acids that aid in lowering cholesterol. Two to three servings of fish is recommended by doctors.

Consume the Right Fats

Olive oil and Canola have high concentration of monounsaturated fats and are regarded as the best oils for lowering your LDL. Monounsaturated fats remove the bad cholesterol without disturbing the good cholesterol. Walnuts, almonds and avocados also have high levels of monounsaturated fats and can be consumed for beneficial results in lowering your cholesterol.

Foods that Harm

There are certain foods that must be avoided because they raise LDL cholesterol. These foods include high fat processed meats, such as bacon, sausages, salami, pork chops and marbled beef. The unsaturated fats in these meats add to the LDL level in your body. Lean cuts should be chosen over fatty meats. Foods that fall under the 'junk food' category need to be avoided completely. French fries, burgers, cookies and cakes are just a few examples of foods that must not be eaten when working to lower your cholesterol, since these foods are prepared using hydrogenated oil that are rich in saturated fats and elevate your LDL.

Lowering your LDL is possible if the right approach towards food is adopted. It is not about eating like a rabbit with bland food, but about including beneficial foods in your diet. Foods that are recommended for lowering your cholesterol can counter the effects of the wrong foods that you may eat. Exercise plays a major role in lowering LDL levels as it burns fat. Following a daily exercise routine along with eating right is the best way for managing bad cholesterol.

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

Lowering HDL Cholesterol Is Bad For Your Health

When it comes to cholesterol, there are actually two different types: the good and the bad. The good kind is called HDL and the bad is called LDL. Though many people get them confused, it is actually important to realize that lowering HDL cholesterol is not the goal. The goal is to lower LDL cholesterol. In order to understand how to lower LDL cholesterol, you must realize that this rises when you consume too much saturated fat. Your liver will produce cholesterol when it receives saturated fat and too much cholesterol can lead to many heart problems and can eventually lead to heart attacks or strokes. You will have to understand what foods are high in saturated fat so that you will be able to avoid these foods at all costs.

Butter And Dairy Products

Butter is the main culprit behind a lot of the saturated fats that you eat. You will be able to see butter in a lot of the foods that you eat and of course in the desserts. Avoid eating foods like popcorn and ice cream because these are some of the most loved foods, yet still very bad for you.

Hydrogenated Oils

Avoid all foods that have "hydrogenated oils" on the back label, as this is a warning sign to ignore this food. A lot of foods that are said to be "healthy" actually have this and it should automatically tell you that the food is not good for you. These foods will dramatically increase your bad cholesterol levels and even pull down your good cholesterol levels.

Junk Food

Junk food is full of saturated and trans fat and this is actually much worse. Most people are addicted to junk food and this is the main cause of obesity in America, as well as lowering HDL cholesterol. Combine this with video games and the Internet and you are left with millions of people living sedentary, unhealthy lives. Foods like chips, ice cream, whipped cream and anything with refined sugars are all the main causes of high cholesterol.

Instead of lowering HDL cholesterol, avoiding these foods will help you lower your bad LDL cholesterol. Also, become more active and avoid being lazy at all costs. Try to take up a new hobby and realize how important it is to exercise and feel active. If you truly want to avoid having high bad cholesterol, you must avoid all these foods and start to eat all the foods that are healthy for you. Foods like fruits and vegetables should definitely be a heavy focus of your diet. Combine that with lean meats, like fish and chicken, and you will be able to see your cholesterol levels drop naturally. Lowering your cholesterol is not impossible, but it will take commitment and perseverance to be able to stick to your diet and you must stay active. With the right determination and knowledge, you will live the healthy lifestyle that you have always wanted.

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

What To Put Into Your Sample Low Cholesterol Diet

A sample low cholesterol diet can effectively bring down the levels of low density lipoprotein (LD,L) which is often referred as the bad cholesterol and is detrimental to your health. Enough research has been conducted to prove the effectiveness of diet in lowering cholesterol. Extensive research has proven that consuming certain foods while avoiding others can lower cholesterol levels by a significant percentage.

Low Cholesterol Breakfast

A heart-healthy breakfast consists of known cholesterol lowering foods. Oat meal, oat bran and unsweetened breakfast cereals are considered effective in managing cholesterol and can be eaten for breakfast with low-fat milk. Whole grain or multi grained breads and rolls are also beneficial. Fresh citrus juice and apples are also helpful in lowering the LDL levels and can be had with breakfast.

Low Cholesterol Lunch

Fatty fish, like salmon, mackerel, sardines and tuna, are good sources of Omega-3 fatty acids which help reduce the cholesterol produced by the lever. Fresh water fish can be had for lunch grilled, baked, steamed or broiled. A salad with an olive oil dressing can be combined with the meal. As an alternative, lean meat or poultry can also be had, cooked in olive or canola oil. If eating rice with the meal, brown rice would be a better choice as it has a high fiber content which is good for reducing cholesterol. Bread must be whole grain or multi grain. A bowl of assorted fresh fruits can be had as dessert.

Low Cholesterol Snack

An evening snack can consist of healthy foods help lower cholesterol. A handful of walnuts or almonds make an excellent snack as they are packed with nutrients. Roasted soya or sunflower seeds are also good to munch on. Fruits also make an ideal snack, but must be had fresh, not canned. Green tea or fresh lime juice can complete the evening snack.

Low Cholesterol Dinner

Dinner and lunch work around the same kind of items on the menu. Dinner can consist of either fish or lean meat as the main course accompanied with whole grain breads or brown rice. A main dish made with seasonal fresh leafy green vegetables prepared in very little oil can part of your meal. The salad dressing needs to be prepared with thought as the wrong dressing can make the sample low cholesterol diet ineffective and undermine your dieting efforts. A glass of red wine can also be had with the dinner as there is evidence to show it is good at reducing cholesterol.

The above is just a sample of what can go into a low cholesterol diet. The thing to remember while planning a sample low cholesterol diet is to include foods in their natural form. Animal products must be very low in fat. In fact, it is better to completely eliminate animal products if you can. This will give you the best and fastest results. As a thumb rule a healthy diet must consist of at least 5 -6 helpings of vegetables and fruits a day.

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, create a sample low cholesterol diet.  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/

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How To Create Your Own Sample Low Cholesterol Diet

If you are looking for a sample low cholesterol diet to help you stay healthy, then this means that you are willing to make a change in your life. This is ultimately the first step to a healthier lifestyle. A such, a diet will consist of low-fat and non-fat alternatives to foods that you normally eat. It is actually not very hard to stick to a low cholesterol diet because there are a variety of different healthy foods. You will eat healthy grains, lean proteins, fruits and vegetables. This information will be able to give you information you need to create your own low cholesterol diet and have a healthier heart.

Healthy Grains

Avoid grains that are processed and have white flour. Instead use whole grain foods. Eating a high amount of carbohydrates can raise your cholesterol levels and, of course, increase your chances of getting a heart disease. By choosing whole grain foods, you will be eating more fiber which can help lower your cholesterol.

Lean Proteins

Surround your meals with lean meats like chicken or fish. Compared to red meat that contain high levels of saturated fat, lean meats will be a much healthier choice compared to steaks and fatty pieces of meat. You will then be able to reduce the amount of fat you consume.

Fruits and Vegetables

No matter what diet you are on, is should always include lots of fruits and vegetables. These foods are very low in calories, fat and they will also not raise your cholesterol levels. Most fruits and vegetables will have phytosterols and polyphenols, which are known to be heart-healthy chemicals. Leafy green vegetables are the absolute best in any sample low cholesterol diet.

Fats and Oils

Focus on lowering your intake of saturated fats because this type of fat will raise your cholesterol level and increase your chances of getting heart disease. Always look at the ingredients of the foods that you are eating, and if they have partially hydrogenated vegetable oils, you should ignore them completely. These oils are in margarine and shortenings and are known as trans fats, which are very bad. Trans fats will most likely raise your blood cholesterol levels and will cause plaques in your arteries. Try to cook with healthier alternatives like olive or canola oils, as they are slightly healthier.

When trying to make your own low cholesterol diet, you should focus on having a healthy mix of these foods with a heavy emphasis on leafy green vegetables. A sample low cholesterol diet will have you eating a lot of vegetables and lean meats all throughout the day and healthy grains in the morning. Make sure that you also implement a workout program and try to be as active as possible. These are all great ways to stay healthy and live a longer life. Remember that you will be able to see results in a short time as long as you stay consistent and stick to your diet. Stay motivated and make sure that you are making changes that will last you a lifetime.

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, create a sample low cholesterol diet.  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/

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Effective Tips For Lowering Your LDL

Low-Density Lipoprotein or LDL is the type of cholesterol that can increase your risk of heart disease, so lowering your LDL is important. High levels of LDL in blood can clog up arteries and blood vessels leading to atherosclerosis. Because of this, it is very important for you to know effective ways of keeping your heart functioning healthily.

First and foremost, the basic step is improving your diet and nutrition. While there are other things you can do to help you achieve safe LDL levels, following a healthy diet and monitoring your intake of food are the most essential steps for a long-term solution.

Some important tips that can help you lower your LDL include:

Giving Up Outside Meals

Restaurants, diners, and fast food do not normally serve healthy foods. Because low quality and unhealthy foods and ingredients are cheaper, they use these to make more profit. Foods from these establishments are known to increase bad cholesterol levels. Although more expensive, it is better to buy food from health food restaurants.

Stay Away From Junk Foods

It is very important to have a healthy mindset when eating if you are serious in lowering your LDL levels. With this in mind, it is important to quit buying and eating junk foods because these types of unhealthy food have ingredients that can increase LDL levels, including saturated fats and simple carbohydrates. A healthier alternative to junk food is raw nuts, especially walnuts. Nuts help reduce cholesterol levels in blood and can help keep blood vessels healthy and functioning properly.

Cook Your Own Food

Cooking your own food will help because you know exactly the nutritional contents of the ingredients you use. There are many healthy food recipes that taste good and do not take a long time to prepare.

Use Olive Oil

Cooking oil can have a lot of fatty-acids and saturated fat that can hasten atherosclerosis. Luckily, olive oil is a perfect substitute and is even considered healthy because it can help in lowering your LDL levels and increase your HDL levels. Lower bad cholesterol and higher good cholesterol can improve your health significantly.

Use Plant Sterols

Plant sterols are substances that can prevent LDL from traveling into the blood stream. Using food products with plant sterol such as stanol-fortified margarine are known to help in lowering your LDL levels by up to 14 percent even if you just take an ounce of it daily.

Have a High Fiber Breakfast

High fiber breakfasts like oatmeal or high fiber cereal can help in naturally lowering LDL levels and can be perfect substitutes for eggs or bacon which are standard breakfast items.

Eat a Lot of Fish

Fish is easy to prepare and cook. It is important to balance protein sources by including fish in your diet aside from meat. Furthermore, fish has high levels of omega-3 fatty acids which aid in naturally lowering your LDL levels significantly.

Eat Foods Rich in Flavonoids

Flavonoids are substances n foods that inherit the natural properties present in fruits and vegetables. The best source of flavonoids are dark chocolates with at least 70 percent of cocoa content.

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/.

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8 Heart Disease Facts For You

Heart disease is the number one killer in many countries. Blockage of the coronary arteries that carry blood to the heart is the major reason for heart disease. It is the main reason contributing to heart attack. A study shows that a person suffers from some sort of coronary occurrence every 29 seconds. Every year, around 25,000 people die in the U.S before they reach hospital due to heart attack. It is therefore important for all to know the facts of disease, even if there is no sign of (heart) disease. Proper knowledge can help protect you from this silent killer.

8 Facts You Need To Know About Heart Disease

1. Smoking Causes Heart Attack

There are scientific evidences to prove that cigarette smoking is a major cause for (heart) diseases. Though many diseases have links to smoking, coronary heart disease is more serious and is the most common cause of death. Studies show that heavy smokers tend to develop a (heart) disease at a younger age. Sudden cardiac death is one of the most harmful effects of smoking. American Heart Association specifies that smokers have two or four times more risk of developing a heart disease than non smokers.

2. Facts About Cholesterol Rich Food

Elevated serum cholesterol is one of the major risk factor for (heart) disease. Foods rich in saturated fatty acids can increase the cholesterol level, which in turn increase the risk of coronary (heart disease. However, not all fats are bad for heart health. Olive and olive oil, peanut butter and dry nuts contain monounsaturated fat that is good for heart health.

3. Heart Attack Normally Shows Mild Symptoms First

Heart attack symptoms are usually mild in the beginning. Many people experience a mild discomfort first. If you face any discomfort in the center of the chest and if it lasts for a few minutes, you need to consult your doctor immediately and confirm whether it is a symptom of heart attack.

4. Symptoms Experienced By Women Are Different

Heart disease symptoms are experienced different by women. Shortness of breath, vomiting, nausea, jaw pain and/back pain may be experienced by women patients. Discomfort in one or both the arms and in stomach is common for both men and women.

5. Immediate Help Can Save Life

If you think you or some of your loved one is experiencing a heart attack, you should not wait. Getting immediate treatment can help save the life.

6. Sugar Is The Culprit

Many experts believe that sugar is the real culprit behind these diseases. Sugar molecules are converted into cholesterol, which clogs the arteries, causing these diseases. Eating too much of sugary foods can increase your risk of developing this disease.

7. Gum Disease Can Cause Heart Disorders

Many people do not know that gum disease is dangerous to heart. The bacteria in diseased gum can increase the risk of atherosclerosis, a condition caused by hardening of arteries. Regular dental checkups and cleanings can help prevent this problem

8. Right Side Chest Pain May Be A Symptom Of Heart Attack In Women

Some women experience chest pain in the right chest. Hence, it is wrongly diagnosed as some other disease. The best way to protect you is to get as much information about this disease as possible.

Knowledge is the key to protect you against this disease. It is worth to learn about the risk factors and the dangers of this disease.

Patients can be rest assured that their personally identifiable health information is completely protected through the HIPAA Privacy Rule. This security rule specifies technical, physical and administrative safeguards to ensure integrity, confidentiality and availability of health information that is protected electronically.

For more information, please visit our HIPAA Privacy Rule website.

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Gastroenterology - The Life-Saver for Seemingly Common Ailments

Three Ancient Greek words - Gaster (stomach), Enteron (intestine) and Logos (reason) - combine to form the word Gastroenterology. In practice since the 18th century, this is the area of medicine that studies the digestive system and the various ailments and diseases that affect gastrointestinal system, which travel from the mouth to the anus. The different organs that make up this tract are colon, small intestine, liver, gall bladder, stomach and esophagus. When physicians and medical practitioners ascertained that gastric juices are present in the stomach and these help in the digestion of food, the study of it was initiated.

Florida health care for Gastroenterology is a much developed area and GAO is one of the best facilities setup there. Many renowned Gastroenterologists in Florida are associated with GAO, which has two of the largest regional hospitals.

Irritable Bowel Syndrome and acid reflux or heartburn is two of the most common disorders that a person suffers from and is referred to a gastroenterologist for treatment. The symptoms are quite common and self-explanatory and the doctor effortlessly diagnoses and treats the ailments usually by prescribing only some simple medication.

One of the most common methods of diagnosis in the field of Gastroenterology is Endoscopy. It is made up of a flexible, long and thin tube with a light and camera attached to one end. This tool is slowly inserted and moved down the esophagus and along the gastrointestinal tract to study the area and determine the ailment. Small objects like tissue samples and polyps can be removed via endoscopy and it can also treat bleeding.

Colonoscopy is another GI study procedure that studies the colon, intestines, lower gastrointestinal tract and rectum, for any irregularities and can also collect tissue samples, just like in Endoscopy. Colonoscopy can help detect colon cancer and various other extreme or simple diseases. Both the procedures are done under sedation, but do not exactly fall in the category of a surgery.

Flexible sigmoidoscopy is another invasive assessment that is a part of Gastroenterology and through the end section of the colon it studies the rectum up to the inside of the large intestine. Malignant polyps, ulcers, intestinal bleeding, early stages of cancer, reasons for diarrhea and abdominal pain can all be detected and diagnosed using flexible sigmoidoscopy.

Patients who are not comfortable with invasive procedures often opt for diagnosis via X-Ray. This involves introducing a Barium Sulphate solution into the patient's GI tract so that it provides a layer to picture the esophagus and stomach in the correct manner while conducting the X-Ray along the gastrointestinal tract.

For More Info: http://www.gaofla.com/

Florida health care options include very supportive diagnostic facilities for Gastroenterology.There are many care centers that provide high-tech medical care and thoroughly qualified medical professionals providing the best possible services and treatment to GI patients. One of the well known associations is GOA.

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Top 5 Bad Cholesterol Foods List

A low cholesterol diet is one of the most effective ways to improve heart health. As a general rule, fiber rich foods and fish are a good source of good cholesterol, while meat and dairy products are the primary source of bad cholesterol. The current recommended daily allowance for cholesterol is 300 mg. The following is a very effective bad cholesterol foods list that can reduce your LDL cholesterol levels by as much as 20% as well as help you stay off medications.

Walnuts and Almonds.
Nuts work wonders and tops the bad cholesterol foods list because they are rich in polyunsaturated fats and help keep blood vessels healthy. Basically, all nuts are high in calories, so one must limit how much they eat. One handful is enough per day. Walnuts and almonds are a perfect replacement for other high calorie foods like cheese or croutons in salads or added to any main course dish or in cereals. Other beneficial nuts that have a similar effect are hazelnuts, pine nuts and pecans.

Oatmeal and Oat Bran.
Oatmeal is very rich in fiber and one of the best to reduce your bad cholesterol. To lower your bad cholesterol, you should eat 15 grams or more of soluble fiber per day. Fiber lowers bad cholesterol levels by fighting the absorption of cholesterol in the intestines. A cup of oatmeal contains 6 grams of fiber. When you add an apple and some prunes, you are adding an additional 4 more grams of fiber to your meal.

Fish and Omega-3 Fatty acids.
Fish is ideal to help lower LDL cholesterol because it contains omega-3 fatty acids. Mackerel, herring, tuna, halibut, lake trout and salmon have high amounts of omega-3 fatty acids. Shrimp and lobster should be avoided due to their high cholesterol amounts. An additional benefit of fish is it reduces blood pressure and decreases the risk of blood clots. The American Heart Association recommends consuming at least two servings of fish per week.

Soy.
Soy also tops the bad cholesterol foods list due to its soluble fiber content and isoflavones which are components that promote good cardiovascular health. Soy products like soy milk, tofu, and soy beans also aid in lowering the LDL cholesterol while helping increase your HDL cholesterol level.

Olive Oil.
Research shows that the benefits of monounsaturated fats in olive oil help lower bad cholesterol. Olive oil can be used in salad dressings, vegetables and in marinades. However, this antioxidant rich elixir should be used in moderation of no more than 20 grams per day. Other oils that can be used are canola, macadamia and avocado.

Other foods that are recommended include fruits, vegetables, chicken and lean meat in moderation. Dairy products tend to be high in saturated fats but an important part of our diet. Almond milk is a better choice, and it tastes great. Keep this food list in mind while limiting the foods that contain saturated fats, trans fats, refined carbohydrates and dietary cholesterol. Lowering your cholesterol through diet is actually very easy if you stay committed to your goal. Incorporate this bad cholesterol foods list in your diet and you will be assured of winning the battle against cholesterol and heart disease.

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 the bad cholesterol foods list. 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/

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