Why Lowering HDL Cholesterol Is Bad

Lowering HDL cholesterol is not what you want to achieve. It is the LDL cholesterol that you should try to lower. High LDL is the main cause of heart disease and why it is the number one cause of death in the United States. Having too much LDL is a big cardiovascular risk and, with other fats, you are at risk to having heart problems because of the clogged arteries. This will likely lead to a stroke or a heart attack. Fortunately, this can be easily avoided.

Most adults should get their blood cholesterol tested at least once every three to five years. Here are a few things to do to lower LDL cholesterol and actually raise HDL cholesterol. It is actually easier to pull your bad cholesterol down rather than trying to raise your good cholesterol. Besides the fact that HDL cholesterol actually helps to prevent the clogging of your arteries, eating less healthy fat will not only lower your HDL cholesterol, but increase the LDLs in your bloodstream. Thus creating more of the problems that we are trying to avoid. The best way to really lower your bad cholesterol is by making changes in your diet. This means that you will need to start eating the right foods so that you will be able to start seeing your bad cholesterol levels go down. Here are a few things to do while trying to lower your cholesterol levels.

Lose Weight

The benefits of losing body fat are endless and lowering your cholesterol is a bonus benefit. The best way to really lose weight is to start an exercise program that will get you moving on a daily basis. Too many people live sedentary lives and they often forget the importance of being physically active. For you to get out and be more active might mean having to take up a new hobby. Activities like golf are great for your health and will also get your competitive juices flowing. Golf is a great way to lower stress levels and, at the same time, give you enjoyment.

Eat and drink healthier

This means that you should focus on eating more fruits and vegetables as these are the best and most natural ways to lowering cholesterol. Fruits like apples and blueberries are known for lowering LDL and raising HDL. Some people actually think that lowering HDL cholesterol is a good thing, either because they are misinformed or confused, but really it is the complete opposite. Focus on drinking more water, as this will also help with the absorption of vitamins and nutrients as well as help flush out toxins from your body that cause disease.

Lowering HDL cholesterol is not the way to go. It's lowering your LDL that's the problem. It's really not that difficult and will absolutely bring you some great health benefits. Though some people might have a hard time with making the transition, it will usually take an adjustment period before you make it a habit to eat healthy. If you are able to remain focused on your results of eating healthy, the cravings for fats, fried and sugary foods will go away in just a couple weeks or so and you will be able to turn this into your new lifestyle to help ensure a longer and healthier life. Take your time and make sure that you have the right mindset to succeed.

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 Is Cholesterol Actually? Lowering Your Cholesterol

Cholesterol actually is not a bad thing. It depends whether you are talking about good cholesterol or bad cholesterol. You can't remove all your cholesterol in your body or else you will die. I will explain why.

Cholesterol is actually a sterol (a combination steroid and alcohol). It is a lipid found in the cell membranes of all body tissues, and is transported in the blood plasma of all humans and animals.

Cholesterol plays a central role in many biochemical processes. It is also insoluble in blood, but is transported in the circulatory system bound to one of the varieties of lipoprotein, spherical particles which have an exterior composed mainly of water-soluble proteins.

When we think about cholesterol, what comes into our mind is the fact that too much UNHEALTHY cholesterol is the thing that leads to our arteries getting clogged. It makes it harder for the heart to pump blood throughout the body stressing it to the point it malfunctions (hence, heart failure).

Cholesterol is split into 2 types. LDL and HDL. LDL stands for low density lipoprotein. LDL is actually the BAD cholesterol referred to in the paragraph above. This is the stuff that clogs our system. HDL on the other hand stands for High density lipoprotein. This is the healthy cholesterol that we should aim for.

HDL (high-density lipoprotein) known as the good cholesterol actually acts in part in reversing the way cholesterol is moved around the body, and it takes cholesterol out of the plaque in the artery. It may return it to the circulation, to the liver, to be excreted out of the body.

In a healthy diet, you must learn to reduce your bad cholesterol while learning to increase your good cholesterol at the same time. The key is to maintain your ratio between your LDL and HDL. A high LDL and low HDL are bad.

When you eat food, make sure you check out the labels and ingredients. Pay keen attention here. You want to make sure you keep on increasing your HDL while reducing your LDL. But ultimately, it depends on the construct of a person's body. Some people absorb cholesterol better while others do not.

Some healthy ways to improve your cholesterol levels is that one of the best ways to reduce your harmful cholesterol in your body - is to reduce fat and cook your own healthy food! Here are a few more tips on how to lower your cholesterol and to achieve it.

Make Your Own Homemade Ice Cream

Do you know that making your own homemade ice cream can significantly reduce your fat? Substitute evaporated skim milk for whipping cream in homemade ice cream to cut the fat. You will still maintain the creamy taste.

Don't use too much sauce!

Did you know that all the mustard and ketchup sauces (not to mention the chili sauces) in fast food joints like McDonalds and KFC are filled with fats? You can still enjoy fast food as long as you cut down on your sauces and still lower your cholesterol

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

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

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

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/.

Original article

Simple Recipes For Lowering High Cholesterol

First we start off with the basics before delving into the recipes for lowering high cholesterol. Take note that there are two types of Cholesterol. High Density Lipoproteins (HDL) is the good cholesterol and Low Density Lipoproteins (LDL) is the bad cholesterol. Our bodies produce both naturally, but we want to keep HDL and get rid of the LDL. One of the best ways to reduce your LDL is by adopting a healthy diet, coupled with an effective exercise routine. For the diet portion, food that comes from animals should be significantly reduced, if not totally avoided. Many people believe that cow's milk is still okay. However, there is some controversy, but the best alternative is unsweetened almond milk.

Now, lowering LDL is not just about scrapping your menu or grumbling during birthday parties as you watch your friends enjoy barbeque, steaks, and all the delicious goodness on the table. There are actually several great recipes for lowering high cholesterol. Remember that we only want to get rid of LDL and keep HDL, since that's the good stuff. Inside our body we'll want to lower LDL, and we can do that by consuming cereal that's made with whole grains. These provide soluble fiber that does just that. For those who cannot avoid consuming fat, a normal man should not be taking in more than 30 grams of saturated fat and women should not take in more than 20 grams.

Include fruits in your recipes for lowering high cholesterol, as these are great sources of soluble fiber. Soluble fiber a big factor in reaching your goal. One thing to note, it is recommended to not have more than three servings of fruit per day. Fruit contains sugar and, when eaten, causes the body to produce insulin. This ultimately causes the bad cholesterol levels to increase. Nuts, in general, are a good source of polyunsaturated fatty acids known as Omega3's. This is actually good for those who want to maintain a healthy heart. As the American FDA recommends, a handful of nuts is good enough for a substitute for foods that are high in saturated fats.

How about increasing HDL? Extra virgin olive oil is a good source that will also help decrease LDL at the same time. A good 23 grams of olive oil is a good replacement for butter.

Recipes for lowering high cholesterol include lots of leafy green vegetables. These provide low fat proteins, especially broccoli and spinach. Peas, lentils, beans and legumes are all sources of soluble fiber. Earlier, we mentioned about Omega 3. Sardines and other types of oily fish are great sources of Omega 3 fatty acids, so while eliminating red meat from your diet is best, it is not necessary to eliminate all meet from the menu.

Anyone who follows the recipes for lowering high cholesterol will be on the right track to keeping a healthy figure and, at the same time, keeping a heart healthy circulatory system.

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

Recipes For Lowering Cholesterol: The Way To Live Healthy

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

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

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

So, here are the recipes for lowering high cholesterol:

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

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

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

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

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

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

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

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

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The Best Foods For Lowering Your LDL Cholesterol

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

Nuts:

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

Fish:

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

Oats:

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

Beans:

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

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

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

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Simple Steps To Lowering HDL Cholesterol Levels

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

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

Steps in Increasing, Not Lowering, Your HDL Cholesterol:

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

A MORE ACTIVE LIFESTYLE:

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

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

WATCH YOUR MOUTH:

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

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

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

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

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

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

Original article

Garlic for Lowering Cholesterol

Garlic for lowering cholesterol is a perfect example of natural cholesterol remedies. It is one of a number of cholesterol reducing herbs that help in lowering LDL cholesterol. Garlic has multiple health benefits and such as reducing inflammation, raising hdl cholesterol, and having antibacterial properties as well.

Garlic can be used as a food, nutritional supplement or both. You can include it in your diet in many ways. It has multiple benefits beyond the positive effects on your cholesterol levels.  The active ingredient called allicin, is a potent anti-inflammatory and antibacterial.

A Journal Nutrition Research study (1987, 7:139-49) showed Kyolic liquid garlic extract lowered cholesterol levels 12 to 31% in most of test subjects within six months. More than 70% of the people on Kyolic garlic extract reduced cholesterol more than 10%. Only 17% of the people not taking it showed similar improvement.

This clearly indicates the value of garlic for reducing cholesterol. Garlic inhibits the oxidation of LDL which is critical to preventing heart attacks! Garlic can also prevent thrombosis, the abnormal blood platelet formation that damages arteries and can cause strokes. Yet another study found that garlic significantly lowered cholesterol and triglycerides, while raising HDL cholesterol (the beneficial kind).

Note: High dosages of garlic for lowering cholesterol should be taken with your largest meal because they can cause stomach upset.

A study in June of 1994, (JAMA, June 1, 1994, 271[21]:1660-61) showed adults who ate one-half to one clove of garlic every day reduced cholesterol levels by 9%. 7 out of 8 studies showed dosages from 600-900 mg of powdered garlic reduced both cholesterol and triglyceride levels between 5% to 20%. Kyolic, a brand name for an "aged" garlic extract supplement, showed the ability to reduce platelet aggregation (the tendency of blood platelets to stick together causing clots) by 30% compared to the placebo.

Garlic for lowering cholesterol and preventing heart attacks works in the following ways:

Lowering LDL cholesterolRaising HDL cholesterolPreventing the oxidation of LDLReducing arterial plaqueInhibits fibrogenic activity (tendency of the blood to become sticky)Protecting the endothelium (lining of the arteries ) from oxidation.

Garlic for lowering cholesterol only works in really large dosages such as 6000 - 8000mg/day, however when used with other cholesterol reducing herbs and other natural cholesterol remedies, you won't need quite as much. Garlic when taken as a supplement, or used in your food is a great addition to your diet. It is a natural antibacterial, anti-inflammatory, and cholesterol reducing herb, who's overall health benefits are hard to beat!

George Parigian Jr. enjoys writing on a number of topics such as how to lower cholesterol naturally. Visit his blog Lower Cholesterol Naturally Now for more information!

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