A Sample Low Cholesterol Diet That Will Greatly Improve Your Health

If you have been diagnosed with high cholesterol or simply want to take better care of your health to avoid future health problems, a sample low cholesterol diet can make a huge difference. Cholesterol is a substance made by our bodies and, in the right amount, is a vital part of our systems. Cholesterol is essential to every cell, but a poor diet can causes our bodies to produce way too much cholesterol which can lead to serious health problems and even death.

A high level of cholesterol is dangerous because it leads to an increased chance of heart disease and strokes. The good news is that your diet can vastly reduce cholesterol levels and will also have the added benefit of improving your overall health. A lot of health problems can be linked to poor diet. High blood pressure, digestive problems and obesity are just a few of the health conditions that can be improved with a good diet. By changing what you eat to help reduce cholesterol you will also be improving your health in many other areas.

In a few cases, genetics can play a part in causing high cholesterol. However, in most cases diet and a lack of activity are the cause. The most likely cause is the consumption of a lot of saturated fat. Even if the cause of your high cholesterol is genetic it can still be helped by improving your diet.

Saturated fat is found in junk food, cakes, red meat, eggs and dairy products, so you must reduce your intake of these types of food.

Here is a good example of a sample low cholesterol diet.

Breakfast

Whole grain cereal with almond milk. - Unsweetened cereals high in bran and whole grain are especially good. Avoid sugary of cereals. It is important to use non-dairy milk to lower cholesterol such as almond milk or rice milk.

Replace coffee with fruit juice - This will introduce more vitamins and minerals to your diet and help to reduce your blood pressure. Smoothies are excellent as they have more fibre than fruit juice. If possible blend your own to cut costs but there are some very good store brought ones. Make sure any juice you purchase is fresh juice and not a juice drink which is mainly flavored water. They are often packaged very similarly. Just be careful to not overdo fruits and juices because they contain a lot of fructose, a type of sugar that causes the body to release insulin and, ultimately, causes cholesterol to increase. 2 Slices of whole grain toast - If you use a spread look for one that is specially designed to lower cholesterol. Benecol is a good example.

Lunch

A vegetable based soup, served with whole grain bread.
Chicken salad sandwich with whole grain bread.
Serve with two portions of fruit such as strawberries, cherries or grapes.

Dinner

Grilled oily fish served with fresh vegetables and boiled potatoes. - Oily fish contains Omega 3 which actively cuts cholesterol in the body. This makes fishes, such as mackerel, a very good food to include in a low cholesterol diet.

During the day it is good to drink plenty of water and green tea which are very good for your health. If you are hungry, choose snacks such as walnuts, pistachio nuts, pumpkin and sunflower seeds. A good guide is to choose as many different colors of fruit and vegetables as possible.

If you apply these tips for a single day sample low cholesterol diet to your every day diet you will soon benefit from an improvement in your cholesterol level and blood pressure. This will vastly reduce your risk of serious illnesses. It is also a good idea to introduce some light exercise to your lifestyle, you should consult with your doctor on the level of exercise that is right for you as it will depend on the seriousness of your condition.

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/

Original article

3 Ways to Improve Your Heart Health

Heart: Size of a fist, strongest muscle in the body, a marvellous system that starts beating about three weeks after conception but vulnerable! Vulnerable to damage from things that we do or may be born with a heart condition.

Cardiovascular disease (CVD) is biggest killer in both men and women globally. Globally, 17.1 million lives are claimed every year accounting for 29% of all deaths caused by CVD, making it world's number one killer. In Australia, it accounted for 34% of all deaths in 2008. Cardiovascular disease kills one Australian nearly every 11 minutes as per national heart foundation. It remains one of the biggest burdens on our economy.

Sadly a disease that can be mostly prevented is number one killer of loved ones globally.

In developed countries, the main underlying problem is atherosclerosis. This is a condition that forms abnormal build-ups of fat, cholesterol and other substances in the inner lining of the arteries (plaque). It is most serious when it affects the blood supply to the heart (causing angina or heart attack) or to brain (which can lead to stroke). The process leading to atherosclerosis is slow and complex, often starting in childhood, and it progress with age.

What is cardiovascular disease?

Cardiovascular disease is disease and conditions of heart (cardio) and blood vessels (vascular disease) including heart attack and stroke. It is a broad term used for heart, stroke and blood vessel diseases and any system that has heart at its centre. There are many groups of cardiovascular disease, some of them are:

Rheumatic heart disease - It is a type of heart disease caused by one or more attacks of rheumatic fever. Rheumatic fever usually occurs in childhood. It may follow a streptococcal infection that may affect the heart, particularly the heart valves, weakening the heart muscle, or damaging the sac enclosing the heart.

Congenital heart disease - It is a heart defect present at birth. It can be caused by adverse exposures during pregnancy or genetic factors but mostly the cause is unknown.

Hypertensive heart disease - High blood pressure can overburden heart and blood vessels, thereby causing hypertensive heart disease. It may be of unknown origin, known as primary hypertension or secondary to a specific diseases or infections.

Ischemic heart disease - Ischemic heart disease is sometimes commonly referred as coronary heart disease. It is caused by narrowing of the blood vessels supplying the heart muscles. Therefore, blood supply to the heart is decreased and may cause conditions like angina, heart attack, sudden death.

Cerebrovascular disease (stroke) - Commonly known as cerebrovascular accident (CVA) or stroke is the brain equivalent to a heart attack. It is the result of an impeded blood supply to some part of the brain.

Inflammatory heart disease - Inflammatory heart disease may be caused following an infection or by a toxin or may be of an unknown origin. It may affect the heart muscle (myocarditis), the membrane sac (pericarditis), the inner lining of the heart (endocarditis) or the myocardium (heart muscle).

Is cardiovascular disease preventable?

Cardiovascular disease is mostly preventable. Some people are born with condition that predisposes them to heart disease and stroke but most people who develop cardiovascular disease is due to combination of one or more risk factors.

There are many risk factors associated with coronary heart disease and stroke. The major risk factors include smoking, alcohol use, high blood pressure (hypertension), high cholesterol, obesity and overweight, physical inactivity, unhealthy diets, high glucose levels (diabetes), physical inactivity to name a few. The more risk factors you expose yourself to, the higher the chance of developing cardiovascular disease.

The role of diet is crucial in the development and prevention of cardiovascular disease (CVD). Diet is a key modifiable risk factor for CVD.

Most heart disease is preventable, and risks can be reduced by lifestyle changes such as increasing physical activity, choosing healthy eating habits (food options), saying no to smoking, to name just three.

Economic Impact

Cardiovascular disease is expensive and cost billions of dollars around the world. The economic implications could be vast. It is felt as cost to the country's health as well as loss of income and production of those affected either directly by the disease and as caregivers to those with cardiovascular disease, who cease to work.

Cardiovascular disease is also one of the leading causes of disability, with around millions of people estimated to have disability associated with cardiovascular conditions.

It affects one in five Australians, and affects two out of three families.

Can we help to reduce the burden?

Simple answer is YES we can help! Cardiovascular disease is mostly preventable. Simple steps like:
heatlhy eating habitsincreasing physical activitystop smoking

... to name three can be anyone's starting point.

There is no dollar figure that could be associated to the loss of loved ones. So, do not let your loved ones get affected by it.

Nations around the world feel the burden of cardiovascular disease.

So, why not take the responsibility and make a commitment to change the way we live and help ourselves, family, friends and future generations towards a healthy heart...

There is a heart that keeps us alive...so let's help to keep it alive!

About Author:

Dr Hemani Thukral is Bachelor of Medicine and Bachelor of Surgery. She received her degree in 1995 from Maulana Azad Medical College, a highly reputed and a prestigious institution in India. Dr Hemani practiced medicine in India as a resident doctor in multi-specialty hospitals and worked closely with the healthcare system. Through her years of experience in medicine, she has deep knowledge and understanding of health-care, quality, patient care, safety.

Dr Hemani Thukral founded MyMedicalChoices (http://www.mymedicalchoices.com.au/) in 2007. A medical tourism company based in Australia. MyMedicalChoices is committed to deliver excellence in overseas medical treatment (commonly known as medical tourism). Dr Hemani laid the foundation of company based on Quality, Trust and Savings! She has appeared on national TV several times as an expert on medical tourism.

Dr Hemani also worked in world's largest consulting company as an Information Technology security specialist. An exceptional combination of professional backgrounds, special academic interest in healthcare and quest to help are her key strengths.

Original article