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Low Cholesterol

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What is cholesterol?

People have been talking about cholesterol but do they what it is and how it
affects the body. Because of news about rising cases heart problems in the
country, cholesterol has become an overnight antagonist. Everybody thinks that
cholesterol is bad.

Actually, not all cholesterol is bad for the body. In fact, our bodies need
cholesterol to make bile salts. It is also a major ingredients in maintaining
hormonal balance as well as in the production of Vitamin D. Things become
troubled when the levels become too high that the cholesterol already clog the
arteries, making it hard for the blood to flow and the heart to pump.

There are two kinds of cholesterol, the good and the bad. The LDL, which is the
bad kind, adhere to the arterial walls, forming plaques that eventually clog the
passageway. Saturated fats and the trans fatty kind are sources of this kind of
cholesterol. This is frequently found in pre-packed foods like potato snacks
and canned goods.

The HDL, on the other hand, can lower the levels of LDL cholesterol. This is
because the good HDL helps transport the LDL cholesterol from the arterial
walls back to the liver where it is excreted out. These are found in nuts and
in seafood particularly fishes.

People who want to lower their LDL levels are also advised to eat a lot of
fruits because of the fiber that they bring to the body. Oats, cereals, and
legumes are also great sources of fibers that can help combat the rise of LDL
cholesterol, eventually decreasing the risk of heart disease.

Factors that affect cholesterol levels

Contrary to popular opinion, it is not just the diet that should be taken into
consideration when dealing with high cholesterol levels. There are actually a
lot of factors that affect the condition. One of these is the age and the
gender. Older people are more affected by increased levels of cholesterol
because of their bodies' slowing processes. Another factor is the level of
physical activity. Exercise can actually help in lowering down of LDL
cholesterol. Also, it can help in strengthening the body and in toning the

Lowering cholesterol levels

From what was mentioned above, it seems remarkably simple to lower the body's
cholesterol levels… that is if one has the discipline to see it through. Just
eat right and exercise regularly, avoid canned and pre-packed foods and you are
on your way to lower cholesterol levels.
Having A Good Diet Can Lower Cholesterol

James just had a blood test as part of the annual physical examination. This
person exercised moderately and loved to eat but this was all about to change
when the results came in.

The results showed that the LDL commonly known as bad cholesterol was much
higher than the good cholesterol. The doctor said if some changes are not done,
this individual will soon suffer from high blood pressure, a heart attack or a

Being a father of 2 children, this person had to take the situation very
seriously to be able to continue providing the needs for the family.

Since James was working out twice a week, the doctor advised the individual to
do it more often. This means working out four times a week and engaging in
other activities to help lower the cholesterol.

There is no point in exercising more often if the intake of food does not
change. The doctor told James to make some changes in the diet because nothing
will happen if the food being burned is just resupplied into the body.

The doctor referred James to a dietitian. The two had a long talk about the
food that was bad and this should be cut down. These should be replaced with
those that are much healthier so the level of bad cholesterol can be lowered.

The plan on paper looked very simple. James will have to eat food that is low
in fat and no longer that rich in carbohydrates. During breakfast, this person
can eat the yellow portion of the egg but not the white one.

Instead of having coffee in the morning, this should be changed with
unsweetened tea. There are times that James likes to eat cereals with the kids
but the milk this individual will consume is not the regular one but is non-fat.

During lunchtime, something heaver can be eaten. Chicken can only be consumed
without the skin. The portion of steak should be reduced and mixed with a lot
of vegetables and side dishes.

It will take some time to adjust to the new regimen and people like James who
are new to this will feel hungry in the late afternoon. Having some carrot
sticks or an apple is much better than having a donut that has a lot of sugar.

Instead of having a cola with the snack, this has to be changed with either
water or fruit juice and not the artificial one but made of real fruits.

The program continues on to dinner, which can be fish or pasta with some
sidings. The person will be sleeping for the next 6 to 8 hours after the meal
so there is no need to fill it up.

Drinking a glass of red wine is safe. This is better than drinking beer, which
is something James had to give up.

James to follow the plan even when dining out in a party or eating in a
restaurant. There is no day offs for someone who is at risk of heart disease or
high blood pressure and this wasnit only for himself but also for the family.

The next checkup with the doctor showed significant results. The LDL was much
lower than the HDL, which was good for someone at that age. The diet program
chosen by James is just one of many out there in the market. It takes some time
to find the right program to be able to lower the cholesterol and be healthy

The Best Low Cholesterol Diet Plan

If you want to lower your cholesterol levels, following an ideal diet may be
able to help you a lot. It has been known for a long time now that the food a
person eats or is accustomed to eating daily can have a direct relation in the
body's cholesterol levels.

And it is important for people to lower their cholesterol levels because
cholesterol has been associated with the development of coronary heart disease.
The higher the level of blood cholesterol levels in an individual, the more
likely it is that he will be developing heart disease later on. Aside from that
high cholesterol levels can also put a person at risk of suffering from a stroke
or a heart attack.

Aside from using drugs to lower cholesterol levels, following a low cholesterol
diet is the next best thing to keep your cholesterol levels down. Eating more
vegetables, soy products and other low cholesterol foods can be just as
effective at reducing blood cholesterol as medication. A study has been able to
show that a vegetarian diet can lower cholesterol by as much as one-third in
just a month.

The best cholesterol-lowering diet that you can follow usually includes a
hearty serving of vegetables such as broccoli and red peppers. Soymilk and soy
sausages, oat bran cereal and bread as well as plenty of fruits and nuts make
up a complete low cholesterol diet. Soy protein, nuts, and fiber rich food such
as oats and barley can effectively cut cholesterol levels by up to seven percent.

A low cholesterol diet also requires you to minimize your intake of saturated
fat by seven percent and other fat substances by 25-35 percent. It has been
discovered that the best diet for avoiding coronary heart disease includes
consuming non-hydrogenated (unprocessed) fats rather than the hydrogenated
variety. Increased consumption of omega-3 fats from fish, fish oil or plant
sources such as flaxseeds is the suggested fat intake in a low cholesterol
diet. With a low cholesterol diet, one should also limit daily sodium intake
somewhere in the level of 2400 milligrams daily.

A typical day on the low cholesterol diet would include a hearty breakfast of
soymilk, oat bran cereal with chopped fruit and almonds, oatmeal bread,
vegetable-based margarine and jam. A typical low cholesterol lunch would
comprise of soy cold cuts, oat bran bread, bean soup and a dessert of fruit.
For dinner, stir-fry vegetables, tofu, fruit and almonds would be the usual low
cholesterol diet fare. Following this type of low cholesterol diet religiously
for long periods, it is possible for one's cholesterol level to drop by as much
as 29 percent in just a month.

Natural Ways to Reduce Cholesterol

Cholesterol is just one of substances that the body can make on its own.
Unfortunately, eating food that is high in oil and saturated fats creates an
imbalance. If precautions are not taken now, the chances of a heart attack and
other cardiovascular diseases get higher as the person ages.

Cholesterol is classified into two. The first is called LDL or low-density
lipoprotein. This is better known as bad cholesterol and having too much of it
can cause problems in the health of an individual.

It is a good thing that the body can counter this with HDL or high-density
lipoprotein, which is called good cholesterol. There must a balance between the
two so that the heart, blood circulation and all the other systems are working.

The only way for the patient to know the levels in the body is through a blood
test. Those who fall within 4.4 to 7.1 have a small chance of experiencing a
heart attack. Any figure above that is bad and anything below means the risk
are much lower.

The natural way to reduce cholesterol will be to do something physical
everyday. A person can do brisk walking every other day while those in between
can be working up some sweat in the gym while working on the weight machines.

Studies have shown that getting those muscles to work is much better and safer
than taking prescription drugs that are known to have certain side effects when
it is taken. The same goes for the use of food supplements since the human body
needs exercise to keep in functioning.

Another natural way will be to eat right. This may mean changing oneis eating
habits but the long terms effects are rewarding. The individual will have to
cut down on red meat, other oily foods and junk food. This includes bread,
cake, candy bars, cookies, French fries and potato chips.

Changing the way food is cooked is also another way to reduce cholesterol
naturally. Instead of frying, the person can try steaming, boiling or the quick
way of throwing it in the microwave.

There was a time that doctors encourage children and adults to drink milk.
Though this can help strengthen the bones as one ages, this too is has certain
ingredients that are not safe. This should be changed for soy or non-fat milk
that may taste a little different but is much healthier than the old one.

It is strongly encouraged to drink lots of water and natural fruit juice since
it also has the properties that can reduce cholesterol just like eating it
before it is mixed using the blender.

Unsweetened tea is also safe to drink. It may taste different so mixing a
sachet of Equal or Nutrasweet can add some flavoring.

Watching the food and drinks being consumed is the best way to watch the
cholesterol levels and improve the overall health of the person. The first
blood test may show disturbing numbers but by exercising and going on a diet,
there will be some improvements.

It does not cost much to live a healthier lifestyle if only one tries. This
just proves that lowering the cholesterol can be done which is much better than
ending up in the hospital with complications that will either mean the life or
death of the patient.

Reducing Cholesterol the Natural Way

Having a high cholesterol level has become a very serious problem for many
people today. This has been credited to a majority of the population getting
accustomed to a diet rich in fats, bad habits such as smoking and leading a
sedentary lifestyle. And because of high cholesterol levels, more and more
people are finding themselves at an increased risk of developing coronary heart
disease as well as stroke and heart attack.

Heart disease is the number one cause of death for most people in the developed
countries around the world. Having a high level of blood cholesterol has been
linked to the increase of the incidence of heart disease and has become a grave
cause of concern.

The only good news to this fact is that developing heart disease is highly
preventable. All it takes is for one to be able to follow a healthier
lifestyle. The path to such a lifestyle is trying to lower one's cholesterol
level. Although there are already several drugs available that will help an
individual reduce body cholesterol levels, this is usually reserved for more
high risk patients in need of drastic decreases in their cholesterol levels.
There are also natural ways readily available for anyone looking forward to
lowering their own cholesterol to normal and healthy levels.

One of the natural ways of lowering cholesterol levels is through diet.
Following a low cholesterol diet day in and day out can be very effective in
trying to control and maintain a normal cholesterol level. This would mean
eating low cholesterol foods such as soy products, vegetables and fruits.

High fiber foods are also known to help in the fight to lower cholesterol.
Regular exercise is also a good habit to develop if you are really intent in
trying to lower your cholesterol levels. Exercise helps in increasing HDL or
"good" cholesterol in the body as well as strengthens your heart muscle, helps
keep your blood pressure at normal and even helps you in shedding of those
excess pounds.

There are also several natural supplements that will be able to help you lower
your cholesterol levels. Taking B-complex vitamins, specifically Niacin, has
been known to help lower blood cholesterol in the body. supplements fortified
with Lecithin can also help in lowering your cholesterol as it enables excess
fat and cholesterol to be dispersed in the water instead of building up in the

There are other natural ways of lowering cholesterol levels available today.
All it will take is some research and talking to your doctor about how to
effectively follow a lifestyle that will enable you to lower cholesterol the
natural way.

Following a Low Cholesterol Diet Plan

A high level of cholesterol has been linked with a variety of diseases. A high
level of cholesterol in the body can be brought about by a number of things. On
of them is by following a diet that is high in saturated fat and LDL or "bad"
cholesterol which is the type of diet that most people seem to keep nowadays.

Prolonged regular inactivity or lack of proper exercise, smoking and drinking
habits can also contribute to the unhealthy increase of bad cholesterol levels
that may lead to heart disease in the long term. Heart disease is known to be
the number one killer in the US. It is important for people to realize that
lowering their cholesterol levels can help reduce the risks of heart disease
and stroke. This can be done in a variety of ways.

A healthy lifestyle can help a lot in trying to reduce high cholesterol levels
and therefore reduce the risk of developing heart disease. The earlier an
individual starts such a practice, the less likely he or she will be suffering
from the effects of heart disease with age.

Following a healthy lifestyle will include taking part in a regular exercise
routine as well as eating a low cholesterol diet. A healthy diet is very
important for an individual trying to reduce facing the risks of having high
cholesterol levels.

If you are trying to formulate a low cholesterol diet plan, you should be able
to have a clear idea of what you will be doing and what it will take. Knowing
and understanding your objectives of following a low cholesterol diet will make
you more likely adhere to it more sincerely and in the long term and not just as
a fad diet that can come and go. Before you begin indulging in any strict diet
like a low cholesterol diet program, you should have some idea on why some
foods are safe for you to eat and why some are not.

The basic idea behind every low cholesterol diet plan is to try to decrease the
total intake of saturated fat, calories, and cholesterol in the body not only to
reduce cholesterol and fat levels but also to lose some weight. The different
types of foods that will be able to do this for you include mainly fruits and

Foods belonging in this group have very high fiber content. Dietary fiber soaks
cholesterol like sponge and helps get rid of it by disposing it out of the body.
Fruits such as apples, oranges and pears are high in fiber content. This also
includes oats and carrots that you can add to your diet.
Understanding Bad Cholesterol

Cholesterol is a very familiar medical term almost to anyone, particularly the
middle age group. It is a common thing the word will never be a part of
teen-age lingo. The main reason is, most of the dreaded ailments accompanying
"high cholesterol" levels are associated with hypertension, heart failure,
diabetes and other long term and acquired conditions, which does not could also
happen to younger generation as juvenile complications. To make it clear, when
the majority is talking about lowering cholesterol, it is all about alleviating
the further progress of bad cholesterol.

There are two kinds of cholesterol accumulating or present in the human body.
Bad cholesterol or low-density lipoprotein is harmful because it can cause
atheroma. Atheroma is considered to be the plaque of the arteries, commonly
referred to as fat streaks. If not watched carefully, accumulation of
'macrophage white blood cells' can happen to a child even before the age of 10.

The early symptoms may start as early as 5 years old, while the child grows up
and the condition is accumulating quietly in the veins. Most of the time, the
exact symptoms are only given prognosis after the onset of heart attack or
stroke, which is already too late for the patient. The attack of silent killers
may not cause death but chances are it can lead to lifetime disability.

It is debilitating to imagine how high levels of bad cholesterol can cause
serious consequences to the body. When most people may appear healthy all the
time, cholesterols can only be checked through lab tests. Sometimes it
surprises people to find out how high their cholesterol build-up has soared for
the past years.

There is no mystery behind the strengthening of bad cholesterol other than high
consumption of saturated fats in the diet. In the advent of labels or guides in
processed foods like canned goods and other packed products in the groceries,
it is easy to see the amount of cholesterol a food has. This is just a small
matter on how to grasp the essence of being cholesterol conscious.

The major way to lower down cholesterol levels in the body is to understand how
it metabolizes in the body. Cholesterol doe not actually come from diet alone.
It is a whole process within where diet is just one of the contributing factor.
Good cholesterol aids in the body's biochemical functioning like producing bile,
regulating of vitamins that are fat soluble such as A, K, D, and E.

It also has impact on the synthesis of the body hormone. After cholesterol has
been utilized in the body, it excretes as excess lipids in the liver and gall
bladder as crystal particles. Because cholesterol is not water soluble, it
circulates over and over and gets converted to bad cholesterol (low density
lipoproteins). For normal individuals with healthy metabolism, bad cholesterol
is minimal and comes in as large quantities. The harmful ones are those that
come in many number of small sizes trapped in the veins as accumulated clogs.

When it comes to lowering high cholesterol, basically there is nothing to
ponder about genetic weaknesses, the key is watching over food intake.
Cholesterol is highly present in animal meats and fats, especially pork and
beef. It is easy to watch fatty foods with all the precautions available today.
But it takes discipline to live a life with less cholesterol consumption.
Lowering Cholesterol

The human body produces oils and other substances that circulate in the
bloodstream. An example is insulin, which is secreted from the pancreas in
response to the increase in the amount of sugar coming from the food that the
person eats. The cells then absorb this, which gives the individual calories
that are used as energy.

Another substance that the body produces naturally is cholesterol. This is also
ingested in the food people eat. There are two types of cholesterol namely LDL
and HDL.

LDL is better known as bad cholesterol. The reason why it is bad is because too
much of this in the system may put the person at risk of suffering from either a
heart attack or a stroke.

HDL in simple terms is good cholesterol because its job is to regulate the flow
the bad one so this can be filtered out of the personis system. There must be a
balanced between the two so the individual is healthy.

Whenever people get a blood test, the patient will see a breakdown of the LDL
and HDL in the system. Though not that significant as the first two, doctors
pay attention to two other figures namely the total cholesterol and the
triglyceride level.

In order to be given a clean bill of health, the patient must stay within a
certain range. Those who have less than 200mg/dl in total cholesterol are safe.
The same goes for someone who has less than 150mg/dl in the triglycerides.

So what happens if the person goes beyond the limit? In simple terms, the
individual is at risk of developing high blood pressure or a heart disease. The
good news is that the person can still prevent such a thing from happening.

There are four simple ways to do it and this must be done gradually before
something bad really happens to the individual.

The first is to change the diet. This means eating less of those that are high
in saturated fats such as red meat and dairy products. This should be changed
for fish, fruits, nuts, oatmeal and vegetables.

Studies have shown that those who eat oatmeal regularly are able to reduce the
LDL and trigylecerides level in just 2 weeks. Imagine what could happen if this
is done even after just a month?

The second is exercise. The body has stored fat after how many years of not
engaging in any physical activity. Changing the eating habits can only go so
far and sweating it out will increase the metabolic rate thus helping reduce
the patientis cholesterol levels.

The third, which doesnit happen often, is for the individual to take
supplements to aid in the reduction of cholesterol. Examples of these are bible
acid resins, ezetimibe, fibric acid, niacin and statins.

These are available in different brands and studies have proven this can lower
the cholesterol from 15% to 30% when this is taken in regularly.

Should exercise and dieting not work, the patient must remember that the intake
of these drugs has certain side effects. The doctor should explain this before
even prescribing this so the individual can choose from the wide range of drugs
that can be used to lower oneis cholesterol.

Prevention is the best way to combat any disease. A regular checkup at the
doctoris office will surely save money instead of being confined in the

A Drugfree Way to Lower Cholesterol

There has been a substantial increase in people having high cholesterol levels.
It has been proven in many studies that an unhealthy increase in blood
cholesterol levels can lead or be associated with the development of heart
disease. High cholesterol levels can also increase the risk of strokes and
heart attacks. Coronary heart disease is the leading cause of death among
people living in industrialized societies such as the US. The increasing
incidence of high cholesterol levels in people living in this part of the world
can often be contributed to a high saturated fat diet, smoking and leading a
sedentary lifestyle.

There are several dugs now available that is being used to treat unhealthy
cholesterol levels in people. Most popular of these is the HMG-CoA Reductase
Inhibitor or what is more simply known as Statins. This group of cholesterol
lowering drugs come in different name drugs and is increasingly being used in
order to help high risk patients drastically lower their cholesterol levels.
Statins can also increase the levels of HDL or "good" cholesterol.

Although statins and other known drugs being used to lower cholesterol levels
have been proven to be very effective, there are also other ways available for
people to lower their cholesterol levels without the use of such drugs. One of
these is trying to lead a more active lifestyle. Physical activity and exercise
is an important part of several low cholesterol therapies that aim to reduce bad
cholesterol levels. Regular exercise can also help in reducing blood pressure,
excess weight as well as decrease the diabetes risk.

Following a low cholesterol diet can also help a lot in trying to decrease high
cholesterol levels. Scientists have found that a low cholesterol diet can help
decrease cholesterol levels by as much as 29 percent in one month. This
suggests that a combination diet can also be as effective as drugs like statins
used to treat people with high cholesterol levels. It has also been established
that eating low cholesterol and high fiber foods can cut individual cholesterol
level by seven percent.

A recommended diet that can help people avoid developing coronary heart disease
include consuming non-hydrogenated or unprocessed fats, eating a rich diet of
soy protein, nuts and fiber rich foods such as oats and barley. Increased
consumption of Omega-3 fats from fish and other plant sources can also have a
positive effect in any low cholesterol diet as well as a healthy amount of
fruits and vegetables.

Lowering the Cholesterol Levels the Natural Way

Studies have shown that the number of people who are obese or overweight has
gone up through the years. This is attributed to the type of food being served
in schools and fast food joints as well the lack of physical activity as the
person grows older.

The problem goes farther because this means that many more Americans will
suffer from high blood pressure, heart disease and strokes in the future. The
good news is that this can be prevented before it is too late.

The natural way to lower the cholesterol will be by making some lifestyle
changes and exercising regularly. This will help the individual lose weight,
which is directly related to the cholesterol levels in the human body.

When people think of dieting, many think this means saying goodbye to some of
lifeis more juicer foods but it is not. The person will just have to limit the
consumption and add new things that are healthier.

More often, this will require eating foods that are high in fiber and low in
saturated fats. A few examples of these are artichokes, corn, fish, garlic,
legumes, mushrooms, nut, olive oil, soy milk and whole grains.

The individual should not forget to have some fruits and vegetables as well
since these are rich in sterols that are known to keep the cholesterol levels
down. All of these products are affordable and can easily be purchased in the

Aside from eating properly, the person must also take the necessary precautions
when consuming liquids. This means drinking a glass of red wine moderately,
reducing the consumption of beer, drinking fresh juices, non-fat milk and water.

Apple juice for example has been known to reduce cholesterol levels by up to
50% when taken regularly. Other fruits can also do the same so cutting this and
putting it into a blender can do the trick or getting this in bottled form.

The next step to lowering the cholestesterol levels naturally is through
exercise. This can be achieved in many ways such as brisk walking, jogging or
running around the neighborhood. Learning a new sport and doing it regularly is
another option.

Those who want to be looked after by a personal trainer can check out the gym
since there are professionals that can create a program to achieve the personis
desired results. This will be a combination of cardio-vascular exercises as well
as weight lifting to burn the calories and lower the cholesterol levels.

There is another way to reduce the cholesterol levels but is only used as a
last resort if these two do not work. The individual will be required to use
medicine to make it happen. There are a lot of products out there and studies
have shown this can drop the cholesterol levels by as much as 15% to 30%.

The person should be aware though that these drugs have certain side effects so
it is best to consult a doctor first to make sure it is safe to use.

Cholesterol is something that is produced in the body and is also taken when
food is eaten. The only way to make sure the levels in the blood doesnit exceed
the limit is to have a checkup regularly and watch the food that is being cooked
or served in the restaurant.


It is scientifically proven that the genes you inherit have something to do
with high-rise cholesterol levels in the body. The vast majority factor is due
to lifestyle, saturated fat intake and calorie, poor eating habits especially
without exercise, excessive drinking (alcohol enhance rise of cholesterol), and
menopausal stage in women when estrogen is on the brink to diminish, and mostly
with the senior citizens group.

Lowering Cholesterol Level is definitely gird to right-on-the-spot suspension
to what's already been existing (bad LDL) that's exposed to some tolerating
factors triggering fatal risk to life in the absence of any remedial measures.


Many people have the primary notion, by merely engaging in exercise, eating the
right food without saturated animal fats, lard and dairy, it could be a total
solution to treat high cholesterol levels. Going thru these food lipid sources
does not mean it instantly suspends the side effects to various cardiovascular
diseases, and disorders in the artheroma degeneration relating to the arterial

A research that would benefit a great deal to suspend the existing risk to high
cholesterol level that calls for instant decrease is introduced from credibly
efficient, and effective medication from reliable Medical Groups doing
prescriptions of "Statins," the CRESTOR (rosuvastatin calcium), actual medicine
to put to a halt on too high bad cholesterol levels down by 52%, at a 10mg.
dosage, compared to the 7 mg placebo.

Additional advantage of this statin type drug "Crestor," it increases the HDL
(good cholesterol) by 14%, versus to 3% up HDL of the placebo. Imagine,
medicating to lower the LDL- bad cholesterol, and at the same instant working
to increase the HDL-good cholesterol. Its indeed significant pro-life saving
approach-defense to a rise in the side effects disorders, and ailments that
link to bad cholesterol.

The application of the medicine could only be fully administered by your
licensed physician to qualify for a prescription. Best inform your medical
consultant about other things affecting your life and lifestyles, your
pre-conditioned health status, and among other things; as, (1) liver, kidney
problems, and woman-pregnancy, (2) excessive or non-excessive drinking, alcohol
affects functions of the liver, (3) family history-line of high cholesterol
cases, (4) if you're currently with problems on diabetes, thyroid functions,
and hypothyroidism, recently been heart or hypertension attack victim, (5) have
any problem other than these diseases that are associated with high cholesterol
(6) of Chinese or Japanese ancestry, (7) taking over the counter medicines,
"antacids," (8) also inform what prescriptions are you taking aside from all
the rest.

Side effects may arise in the event you're taking the CRESTOR, like
constipation, muscle aches, abdominal pain, weakness and nausea. These are just
mild symptoms and tend to go away in time.

The importance in maintaining normal cholesterol level is to get thru minimal
access to fatty substances that are unsaturated. A reliable research on the
effect of "olive" oil for use in our daily cooking is best introduce in
reducing bad cholesterol.

On the other hand, the "coconut oil" from among several vegetable oils like
sunflower, corn, soy, rapeseed, palm kernel, and cottonseed still excel as the
best to be cholesterol reducing medium to bad cholesterol. This is based on a
report from Dr. P. Rethinam and Mohartuyo, Asian and Pacific Coconut Community
press Released and quoted from the Jakarta Post, June 18, 2003. All other
things about the coconut oil are good advantage to health concerning
cholesterol levels were contents in that PR issue.
Foods to Avoid to Lower Cholesterol

One past time that people love to do is eating. This can happen at anytime
aside from the three basic meals of the day whenever the person is craving for

Whenever the individual buys the snack or meal to suit that craving, little
attention is paid on how much cholesterol the food has. In fact, a lot of those
of the dishes made in fast food joint are unhealthy which has prompted
McDonaldis to print the calories, cholesterol and other things on each product
given to the customer.

The growing number of those who are overweight and obese has caught the
attention of doctors since this means there are a lot of people now who are
considered to be high risk of suffering from heart disease or stroke in the
United States.

Aside from advising people to visit the doctor annually, many are suggesting to
make some lifestyle changes before it is too late. This usually means making
some changes in the food being eaten since this is the only way to control the
amount of cholesterol going in the system.

So what type of foods must be avoided to have lower levels of cholesterol in
the body? The first is reducing the quantity of red meat being consumed. A good
example is steak, ham and bacon that is high in fat.

Giving it up will be difficult so eating smaller portions should be done
especially for those who are moderate or at a high risk of getting a heart
disease or a stroke.

Fried food such as hamburgers and fries should also be avoided. The ingredients
and oil used in cooking these things are also high in cholesterol that could be
dangerous to oneis health. This also includes pre-packaged frozen meals that a
lot of people will just throw in the microwave after a long day at the office.

Dairy products such as milk, eggs and chicken should also be reduced. If the
person has a hard time giving this up, this can be substituted using non-fat
milk or yogurt to provide calcium that the body needs.

It is safe for kids to have junk food, candies and cake. As the individual gets
older, these things have to be avoided. This is because the ingredients used in
making these products are high in fat.

Now that more or less the food the person should avoid has been revealed, it is
time to mention those that can be substituted to maintain a good diet.

Ideally, those who want to reduce the cholesterol intake should have a diet
that contains less than 30% of fat. Those who can eat less will do better in
living a healthy life.

The best products in the market to get are beans, fish oil, fruits, garlic,
grains, soy, vegetables and whole grain bread. These things have vitamins and
minerals as well as omega 3 acids that are known to reduce cholesterol levels
in the body.

Different variations can be done daily so the person will not get tired of
eating the same thing just to have a healthy diet. If planning this is
difficult, a dietitian will gladly help and make changes every week so the
cholesterol levels will improve when the patient pays another visit to the


All vertebrates need cholesterol to sustain health of the outer membrane cells.
It circulates in the blood to settle in body tissues and blood plasma in forms
of fatty lipids (steroids) and alcohol. Cholesterol is maintained to balanced
levels that must not exceed what our body needs.

Today, when every ready food could just be fished out from fast foods and other
busy traffic-highway-eateries, all you need is to be concerned about eliminating
idle (unwanted) additional intake of this substance that affects a great general
health disadvantage impact in today's generation.

Let us educate first on how Cholesterol functions and affects body metabolic
interference before we ever discuss eliminating its excesses. When a doctor
mentions of cholesterol, he is definitely addressing such to the low-density
lipoproteins (LDL), considered the "bad cholesterol." The way lipoproteins act
as the carrier molecules, it deposit the LDL to the walls of the arteries that
cause it to thicken and become devoid of normal blood passage causing
arthrosclerosis. High-density lipoprotein is "good cholesterol."

One of the various uses of good cholesterol act as anti-oxidant, and help
manufacture bile, that aids to digest fats essential to the functions of fat
soluble vitamins A, D, E, and K. All these mentioned vitamins help in the
metabolism functions in the reproductive organs, from puberty developmental
process until the ripe age, that has to do with the effects of estrogen level
in the body.

Main Sources of Good Cholesterol:
1. Three-fourth (75%) of it comes from within the body, or produced internally
thru results from synthesizing from densely packed membranes like liver,
central nervous system (spinal chord, includes brain), reproductive organs,
adrenal gland, and atheroma. The degenerative changes in the atheroma result to
development of atherosclerotic plaques and coronary artery disease that affect
the natural flow of the blood. When this happens it causes sudden block of the
in and out flow of blood from the heart; most of the time causing heart
strokes, possibly fatal.

2. One fourth (25%) comes from our food intake (external source), and this is
where you must be alerted on what to take in your daily diet. Fats originated
from animals are rich in cholesterol, like egg yolk, dairy, and meat,
regardless of whatever type in meat source. Observe keenly about tolerating
excess of this second cholesterol essential for as you see, it takes only a
last portion of that last quart necessary. A mistake in this will surely make
up for "cholesterol imbalance."

Ways to Lower Idle Cholesterol (excess of the 25% Food Originated Cholesterol):

* Select intake of fats from non-saturated cooking oil or direct fat sources
from animals. One of the best cooking oil that produce unsaturated fat is olive
oil. Other palm oils like coconut are highly saturated. Take low-content-sodium
cholesterol fats; instead, eat high fiber vegetables and fruits, and complex
carbohydrates. Examples of this are corn, soybeans and legumes, nuts, wheat,
and other staple cereals.

* Refrain from eating at Fast foods and other restaurants, they present high fat
saturated foods and rich in sodium. Also remember, that alcohol and sugar
enhance the degree of cholesterol level, so avoid excessive hard drink sprays.

* Recent researches reveal that the presence of the Omega-3 fat acid present in
Salmon, mackerel, certain tuna specie, and other deep sea hunts aids in
lowering idle cholesterol.

If Idle Cholesterol is raised to high levels, seek medications as HMG-CoA
reductase inhibitors, Statins, such as lovastatin (Mevacor), and atorvastatin
(Liptor), most effective to lower LD, of course with physician's guidance.

How to lower cholesterol through your diet

Although most people believe that the trend towards cutting off cholesterol in
diets is brought on by the fact that the young generation is dieting themselves
to death; it is not so. Limiting the body's cholesterol levels is not only for
appearance's purposes but also for health reasons. Cholesterol levels in the
body, when at a certain level, can cause a host of body complications and
disease that can even eventually cause death.

Problems like hypertension, heart disease, and diabetes come in mind. This is
especially true with people who are already old and in their middle ages
because of the slowing down of the bodily processes particularly the digestive
system and the body's ability to convert fats to energy. This is perhaps why
most older people, especially those that have weight issues, are being asked by
their doctors to lessen their cholesterol intake.

Food for People with High Cholesterol

Bad cholesterol nestles stubbornly in the body. This common fact causes great
amount of effort to afflicted ones. If only cholesterol can be passed out or
rinsed easily with water, then the fear accompanying its effects will not be
gruesome to prepare about. The sad thing about bad cholesterol is its presence
in the minute-diameter of the veins, where the life-giving flow of blood must
not be trafficked even for a second.

Don't take it wrong. The presence of good cholesterol is an important
ingredient in our vital processes. It is the bad cholesterol, which has to be
prevented from clogging the arteries. Usually it takes years of careless
consumption of high cholesterol foods to find out one day it is too late to
eliminate the disadvantage.

Cholesterol and weight gain go together, the main reason why obese or simple
overweight people are prone to having high cholesterol levels. The main factors
affecting the levels are some drugs, hereditary traits and food diet. This is
the reason why there are normally weighing individuals who get surprised
knowing their levels are high.

Usually there is less information about preventing cholesterol from rising and
the only time they learn is when they get assessed clinically. It means one
cannot simply trust personal diagnosis in claiming safety on future dilemmas
with cholesterol.

Keeping a healthy lifestyle is a must in preventing health troubles in the
first place. While this is commonly said everywhere, the most practical
precaution to be watched over is the food consumption. Avoid fats.

In the meantime, there are food groups that are helpful in lowering cholesterol
levels. It means foods with antioxidants help prevent the accumulation of bad

Here are some of these helpful foods to consider:

OATMEAL and other FIBERS -- Oatmeal is a nutritious fiber with the reputation
for its capability to reduce cholesterol. This benefit became an important
issue based on expert's studies sometime in 1980's until 1989. This eventually
lost popularity and became another issue again in 1997 after the Food and Drug
Administration declared how it can prevent heart disease if regularly taken
with the practice of good diet low in fat. Other than oatmeal, fibers of the
same kind such as bran, wheat, brewer's yeast, breads, rice, beans, legumes and
other cereals help boost and improve the level of good cholesterol.

VEGETABLES AND FRUITS -- vitamin rich and full of anti-oxidants, fruits and
vegetables rank highest in the food pyramid group. Human beings are required to
eat more of this than any other kinds of edible foods, especially processed
ones. These have cleansing properties and do not contain a single fat,
particularly citrus fruits rich in vitamin C. Cucumber, rich in vitamin E, is
one of the best anti-oxidants good for fighting free-radical elements causing
different kinds of disease and discomforts in the body.

FISH -- tuna and other fish with white meat are good choices for healthy diet.
Fish is low in saturated fat.

SELECTED LEAN MEATS -- chicken and turkey without the skin, liver, extra lean
beef. Without the fat, these protein rich foods are important part of low
cholesterol diet.

YOGURT -- very good in the regulating the acids in the stomach which is a good
way to balance the digestion of food. Yogurt is healthy in regulating
cholesterol levels because of this quality, while at the same time it is low in

Food to Consume To Lower Cholesterol

There is a saying that goes. "We are what we eat." This is so true as the food
being consumed may affect the cholesterol levels inside the personis system.
This makes this makes the person prone to high blood pressure or heart disease
through age, which could leave the patient, paralyzed or dead.

The only thing to do before it is too late is to make some changes in the
individual's diet. While many of the good stuff that people love to eat have
high concentrations of LDL better known as bad cholesterol, this can all change
by consuming those that have HDL or good cholesterol. Here are a few examples.

A good way to start a healthy diet is to have a breakfast. Instead of eating
bread, the individual can consume oatmeal instead. Studies have shown this can
lower the cholesterol in the body by more than 20% after just two weeks of use.
This figure can go down some more if this becomes a habit before going to work.

It is tough to just have oatmeal in the morning. Sometimes, the individual can
have a fruit. An example could be an apple.

Studies have shown that people who eat at least 2 full apples a day or drink 12
ounces of apple juice are able to reduce the chances of heart diseases by 50%.
This can be purchased at the supermarket and eaten during anytime of the day
such as dessert after a light meal or as a snack.

During lunch or dinner, the person must have some vegetables in the meal. Those
who order can have fish or poultry instead of eating red meat. Such dishes are
not high in saturated fats, which are healthier.

Those who love to cook at home can try mixing some healthy things ingredients
in the meal. One example is garlic that has natural properties that can declog
the arteries and again lower the odds of succumbing to heart disease.

Having a can of pork and beans is also good for the diet. This is because it
contains soluble fibers that can combat the bad cholesterol in the person's
body. There are not that many people who will do this but those who are able to
eat even a half an onion daily will be able to increase the HDL and lower the

People are often told that fats are not good for the diet. This isnit entirely
true because this comes in many forms. There are fats that are healthy such as
unsaturated ones and omega 3 fatty acids.

Monosaturated and Polysaturated ones are also effective since these are usually
found in cooking oils. This means food preparation also plays a big factor in
reducing lowering oneis cholesterol levels.

The individual should read the label at the supermarket and read the
ingredients to find out if this is healthy for cooking.

Being a bit overweight or noticing a lot of bulges in the body is one way of
knowing that the person is potentially at risk for succumbing to disease to
high levels of cholesterol in the system.

If the individual is unable to make a proper dietary plan, a specialist can
help make one so all the person has to do is follow it.

Foods That Help Lower Cholesterol

Reality shows are one of the biggest things people watch on television. This is
because the events that happen are not scripted and naturally unfold in front of
the viewer. One show that is helping people want to become healthy again is the
biggest loser.

The contestants are a bunch of overweight men and women who work out and go on
a diet and at the end of the week; one of these players will be eliminated. The
person who loses the biggest number of pounds after a three-month campaign will
win $250,000 and have a second chance of living a healthy life.

The individual doesnit have to fight for money in order to make some lifestyle
changes. As the saying goes, "health is wealth" and this is something more
precious than any sheet of paper with a dollar sign has to offer.

People are able to burn more calories while exercising. This means the body
will burn the food eaten and this has to be replaced so there is energy after
to do other functions. The individual should get a meal that has the right
amounts of carbohydrates, proteins and fats so this can repair damaged tissue,
refuel and lower the bodyis cholesterol.

Here are some examples of food that should be eaten after a workout.

Eating bread has been known to replenish the energy lost after a workout. Since
this has certain ingredients that are high in bad cholesterol, this can be
substituted for wheat bread that is much healthier. Nuts can also help lower
the cholesterol and getting some low fat peanut butter will surely make a great

Having a fruit is also good to lower the cholesterol. It is advisable to eat as
a whole instead of taking away the skin or turning this into a juice. Studies
have shown that eating it the way it is keeps the natural fibers that are good
for the person. An apple is just one of many fruits that can be eaten once it
has been washed.

If the person wants to save some money after going to the gym, it is best to
pack some snacks that can be consumed after a workout. Cutting some carrot
sticks or slicing a few tomatoes then packing it in a plastic container will
come in handy after taking a shower and reporting for work or when going home.

When the person comes home, it is time to prepare something that can provide
better sustenance. An example could be having some fish or chicken thrown into
the microwave or having it steam. Studies have shown that frying using cooking
oil also increases the personis cholesterol level so cooking it in another
manner can reduce this.

Having some vegetables along will help make this a healthy meal. Some garlic
and onions can be prepared since studies have shown this to lower the liveris
production of cholesterol. The serving for tonight can end with some yogurt for
dessert leaving the individual satisfied and light.

Lowering the cholesterol will not happen overnight. By observing a proper diet
with exercise, the individual will be able to lose weight and cuts down the
cholesterol levels that puts the person in potential danger of high blood
pressure, a stroke or a heart attack.

Exercising is the Best Way to Lower Cholesterol

Cholesterol is something that is in every human being. This is just one of the
many things that are produced by the person in order to function properly.

Unfortunately, eating food and drinking alcohol that is high in sugar, fat and
oil may do more harm than good to a person. The individual will soon suffer
from high blood pressure, diabetes, heart attack or a stroke.

The good news is there is a way to prevent this before it happens. It will take
a lot of sacrifice and hard work on the part of the individual because the body
will not be able to sustain the effects because of aging.

Apart from eating less and making changes in the diet, the best way to lower
cholesterol is by exercising. This will increase the heart rate and metabolism
in the body allowing it to expel the harmful oils, which are detrimental to
oneis health.

Those who have not exercised before should first consult with a physician to
find out which is safe. Those who have a heart condition may not do something
rigorous and will have to rely on something that is low impact such as walking,
weight lifting or stretching.

Should the physician say the patient can participate in high impact exercises;
there is running, swimming, aerobics and bicycling. The type of exercise will
depend on several factors and not only medical history. This will also depend
on gender, age and weight.

The doctor can make a plan then the person should relay this to the fitness
instructor as to what is safe or not. From there, an exercise program can be
made and all the patient has to do is follow it.

After a week or two, there will be improvements in the levels of good and bad
cholesterol in the body as well as reduction in the current weight of the

Exercising is also considered to be the best way because the use of drugs has
known to cause side effects when the person takes this.

If the individual does not have time to enroll in a gym, there are other ways
to pump those muscles and increase the heart rate. For starters, men and women
can go brisk walking early in the morning or before going to work.

Some offices and hospitals encourage people to walk up one or two flights of
stairs instead of using the elevator to go up or down a few floors. If the
company where one works in has a big parking lot, the individual can try
walking a few yards more instead of taking the space near the door.

During any exercise, it is best to drink lots of water. This will prevent the
body from dehydration that often leads to exhaustion. Instead of going to the
fountain every few minutes, it is best to bring a water bottle.

This will save a lot of time and keep the person at pace with the group
activity or the work being done on the machine.

Someone once said that health is wealth. By exercising, one will be able to
lower the bad cholesterol in the body and live longer than those who choose to
do nothing but are aware of the dangers of not making some lifestyle changes.

Eating right to lower your cholesterol

We are raising an obese society. With big-sizing everything that we eat
especially in fast food chains, we are slowly clogging our arteries with
unnecessary fats and cholesterol that our bodies do not actually need and
cannot use.

The result is of course a society that is pestered with different kinds of
cholesterol complications such as heart disease, diabetes, hypertension, and
overweight problems. In fact, one of the problems that the country is facing is
the rising prevalence of people with hypertension, which can lead to a possible
heart attack when not taken cared of.

So what can you do lower your cholesterol levels? The first line, perhaps the
only one that is truly effective is a combination of regular exercise and
proper diet. These two activities go hand in hand. Without one factor, you
cannot succeed. Dieting without exercising the body will only lead to weak
muscles, which will eventually weaken the bodyis resistance.

It may also lead to fatigue and sore muscles because there is not enough
nutrients in the body. Exercising, on the other hand, without the proper diet
is useless because you will only be maintaining your usual weight.You will not
be gaining of course, because you are burning whatever you need; but you will
not be losing any pound either.

Besides, exercising too much will strain the muscles and might even lead to a
possible heart attack because of too much strain to the heart.

So what do you have to eat in order to lower those cholesterol levels in the
body and ultimately prevent the occurrence of hypertension?

Eat less oil

One of the first things that a person dieting should avoid is to eat foods that
are deep-fried or those that are cooked using oil. These include potato chips,
fries, fried meat, fried seafood, fried veggies and a whole lot more.

Oil, when taken into the body translates to cholesterol. What you should be
eating are foods that are boiled, steamed, baked and braised. Grilled foods may
also be eaten but not so much.

Eat less meat

The fats from meat contain a lot of cholesterol. If you can avoid eating meat
all the frequently, better; but if you canit stop munching those meat, just
remove the fats that hang on the side. Chicken and Turkey meat is a lot
healthier so if you can have a choice, opt for these kinds of meat products.
Donit forget to remove the skin though as cholesterol concentrate in white
meats can be found on the skin.

Eat vegetables

Vegetables do not only contain zero cholesterol, it is also a great source of
fibers that help the body in digesting the food that we take in.

As much as possible, steam the vegetables that you eat to maintain the
nutrients in it and of course avoid fatty and cholesterol additives like oils.

Eat less period

Try to curb that appetite slowly by taking in less food that you normally take
in. If you can lessen the number of times that you eat or of you do want
snacks, eat healthy snacks like fruits.

Try to also lessen the carbohydrates that you take in, which can be found in
rice, cereals and bread. If you must eat these staple opt for the healthier
kind like brown rice and wheat bread.

Diet to lower Triglyceride and Cholesterol

When people undergo a blood test, there are four things that the doctor will
review carefully before revealing the results to the patient. These are namely
the LDL, HDL, triglyceride level and total cholesterol.

If any of these are way above the normal range, the doctor will make some
recommendations before it is too late. The most common advice given is to make
changes in the diet. This is because the numbers that come out can improve
dramatically by changing the food being eaten.

People are well aware of what LDL and HDL is which is basically the good and
bad cholesterol in the bloodstream. There isnit that much said about a
triglyceride and is often referred to just as a type of fat.

So what happens when there is too much triglyceride in the body? When a patient
has too much of this in the blood, this puts the person at a greater risk of
succumbing to heart disease.

The food being eaten can make this go up or down even if the individual is not
allowed to eat for at least 14 hours before the checkup. The normal range
should fall between 10 and 250 mgs./dl, which unfortunately a lot of people

Studies show that many patients who have high triglyceride levels also have
high total cholesterol levels. It is a good thing that it is possible to kill
two birds with one stone by having a dietitian prepare a simple diet plan.

The basic plan involves eating foods that are low in fat. Breakfast for example
can be whole grain breads with a little touch of egg whites. The person should
stop drinking coffee and replace this with unsweetened tea. Those who prefer
milk should use non-fat or try some fresh juice instead.

Breakfast may have been light so the individual can have chicken without skin
or the choice of lean cut meats such as flank, round, rump or sirloin served
with some vegetables on the side.

Drinking bottled water is much healthier than ordering a can of diet soda
because this still has certain properties that are not good for someone who is
trying to cut down on cholesterol intake.

Those who want to get a quick bite as a snack can have fruit or vegetables
strips. The person wonit find this in the store so getting up a little earlier
in the morning or preparing this the night before is a good idea so the plastic
container can be put into the bag before going to work.

Dinner must also be light because the body will soon rest and will not burn
that much calories when one is sleeping. Steamed fish will do well or a little
pasta. The individual can have a glass of red wine with the meal to help it go
down into the belly.

The practice of this healthy habit must not only be done when eating home
cooked meals. This should also be done when dining out with friends because a
slight disruption in the plan can have certain consequences to someone who is
trying to make some lifestyle changes.

Living a healthy life free from high levels of triglyceride and cholesterol can
be achieved. It just takes a little determination and discipline to make this


Almost everybody knows the effects of bad cholesterol in the body. By bad
cholesterol, it literally has to do with low-density lipoprotein's molecular
transport deposits that thicken in the walls of the arteries hindering the
flawless passage of blood affecting the atherogenic status of the arterial
walls. While few people do not fully appreciate the importance of cholesterol
in the body, this non-soluble waxy substance is essential to aid in building
membranes, manufacture of bile, cell walls, nerve sheaths, and produce hormones.

However, exposing the body to high cholesterol supply result to hypertensions
and other cardiovascular disorders or lead to atherosclerosis, a disposition of
fatty substances, and fibrosis of the inner arteries.

Certain ways to check and reduce high levels of cholesterol are:

* Practicing good eating habits accompanied by regular exercise. 

* Indulging in a wrong kind of lifestyle or over indulgence enhances the rise in 
cholesterol levels.

Good Eating Habits include:

1. Pre-arranging a total cholesterol-free daily diet by creating a whole week
menu with vegetable-packed recipes, accompanied by good supply of fiber-filled
fruits. If you could possibly buy or produce organically produced food types
from such sources as organic gardens, so much the better. Chemicals enhance the
increase in cholesterol level. Carbohydrates should be of high complex standards.

Some supermarkets abound in the availability of fresh organic vegetables like
lettuce. The high fiber-content of vegetables that you eat will reduce the LDL
cholesterol, because these foods are very low-cholesterol-content, or
non-containing at all. There are of course foods that enhance low-density
lipoprotein to develop to be a total risk, and settle in the arteries during
the process of the lipoprotein molecules travel to the blood stream.

2. If egg is included in your meals, eat more egg white, never the egg yolk if
you're already an LDC possibility-individual. Concentrate on baked foods that
are made from whole wheat, and noodles made from cereals. Use unrefined sugar
in your light beverages. Fully refined food preparations are processed thru
certain chemicals for fine or whitening effects for marketing ends, but are in
fact health hazards.

3. Water is the universal solvent. There is no harm in drinking more water,
following the daily water requirements standard to aid in the total digestion
process to balance body equilibrium in cleaning the body to improve blood

4. Eat more root crops than artificially made or baked foods that are prepared
with certain additives, coloring, and extenders for commercial purposes.

5. Drink fresh fruit juices, instead of manufactured soft drinks with high
sugar content and artificial colorings and additives. Practically, anyone who
drinks chocolate beverage, or any chemical drinks and caffeine-filled, like
strong coffee risks himself or herself to certain cholesterol levels.

Always remember that trans fats and hydrogenated fats or oils used in the
baking or in food processing are even more destructive the saturated fats of
some oil origin. Use in preparing your food selected palm oils, especially
"olive oil." It may be costly, but it is the safest oil to use in the kitchen
for overall safety of all family members against the ill effect of too much

The best habit to consider is a regular check up of your cholesterol count, so
as to safeguard against instant increase that might lead to unaware possible
consequence of a fatal hypertension, or stroke due to unprecedented cholesterol

Learning the proper diet to lower cholesterol

Cholesterol is one of the major substances that cause heart attacks, high blood
cholesterol levels, and weight problems. Despite its "bad guy image," this waxy,
fat-like substances made in the body by the personis own liver serves a number
of vital functions unknown to many.

Basically, there are two types of cholesterol: the Low-Density Lipoprotein
(LDL) and the High-Density Lipoprotein (HDL). The former refers to the bad type
of cholesterol that is known to clog the personis blood vessels, thus,
increasing the risk for a heart attack or a heart disease. Studies show that a
diet that is high in saturated fat is a main dietary cause of a raised LDL
cholesterol level. The latter, on the other hand, is the good type of
cholesterol that helps clear LDL cholesterol out of the blood stream, thus,
reducing the risk for any heart illness. Researches have shown that a diet rich
in fruit and vegetables along with average levels of omega-3 from fish oil
greatly helps raise HDL cholesterol levels.

Although diet is the major reason for having high cholesterol levels, experts
agree that factors such as genetics, lack of exercise or regular physical
activity, obesity, unhealthy lifestyle such as excessive drinking and smoking,
hormones, and varying high and low cholesterol levels can trigger the sudden
increase of cholesterol levels in the body.


Indeed, cholesterol is a growing problem in the health of many people in the
world. Experts say that people over 20 years of age should be more concerned
about their cholesterol levels; thus, they should start doing everything they
can to lower LDL cholesterol. Although it is quite hard to stick to the needed
requirements and regiments to combat the growing problem, experts say that it
can be controlled with the proper diet to lower cholesterol.

Studies show that a good diet to lower cholesterol can reduce a personis risk
for heart diseases while getting rid of bad fats because this diet to
emphasizes on eating heart-healthy foods. But, aside from using the proper and
proven low cholesterol diets available today, the most important thing is that
knowing and taking in the right foods and effective cholesterol formulas to
assist in lowering cholesterol levels.

Experts say that a diet to lower cholesterol includes good foods like
grains - especially whole grain products and cereals - fish rich in omega3 such as
salmon and tune, a variety of fruits and leafy vegetables, nuts, juices, and
the like. Here are other effective means of lowering cholesterol level through

1. Make sure that you visit your attending physician first before trying out
any low cholesterol diets so he/she could administer the proper examinations
and access your general health status.

2. You can lower your cholesterol levels by replacing saturated fat with
polyunsaturated fat in meat, chicken, and whole milk products.

3. Refrain from eating refined carbohydrates contained by bakery products,
pastas, and sugary or sugar-added foods.

4. When eating out, makes sure that you ask the waiter to make serving
substitutions like steamed or boiled food preparations. If possible, also pick
lean meat, fish, or skinless chicken that is broiled, baked, grilled, steamed,
or poached instead of being fried and ask for lots of vegetable side dishes and
fresh fruit desserts.

5. Cutting down on eggs, margarine, or butter out of your daily diet.

6. Use natural-based oils such as vegetable, corn, and olive oils when cooking
instead of the usual cooking oil.

7. Load up on a lot of garlic when youire preparing dishes because it contains
substances that help lower HDL cholesterol.

8. Take in high quality daily vitamin mineral supplements like Vitamin E to
improve blood circulation, and Vitamin C and vitamin B3 to lower your high
cholesterol levels.

Best Food That is Part of the Diet to Lower Cholesterol

People have to eat in order to have energy to do certain things. Some are able
to make three or four trips to the buffet table while others are satisfied
after one round. In any case, the type of food brought to the plate could be
healthy or harmful and the choice is really up to the person.

Those who love to eat red meat and other dishes that are fatty or oil are at
risk of getting sick. This isnit diarrhea but something worse which could be
life threatening because of the amount of bad cholesterol that is being taken
into the body.

The high levels of cholesterol in the body are happening more often now than
ever before. This is because of the variety of food offered now in the grocery
and in restaurants. The person can still recover from this by eating foods that
are not high in saturated fats.

Is there one food product that can be called the best to lower cholesterol? The
answer is no because a well balanced diet must come from all the food groups.

Instead of drinking full cream milk or mixing this with cornflakes or whole
grain, it is best to use non fat milk instead. The taste is almost the same is
much healthier than the regular brand bought in the supermarket.

Instead of having steak when having a cookout or picnic, this should be changed
with lean meats instead. These things donit have that much fat in the center or
in the edges and taste just as good as the big slab served with mash potatoes.

The healthiest thing to have either for lunch and dinner is food that comes
from the ocean. This can be fish or shellfish that is known to carry Omega 3,
which is very effective in lowering the levels of cholesterol in people.

Eating a candy bar or a slice of cake doesnit see so bad but these things are
rich in fat. Those who need to fill the stomach with something should try nuts
or fruits instead. These products are rich in fiber as well as have vitamins
and minerals that are healthier to consume.

In each meal, the person must not forget to add some fruits in the plate. A
salad works best or having a few carrots or potatoes as a side dish. There must
always be a balance whenever the individual decides to have meat or fish.

Chicken is not good if this is fried. Those who want to eat it for a change can
still do as long as the skin has been removed. This can also be steamed which is
a healthier way of cooking it before this is served in a plate.

There are many ways to cook the food mentioned. The individual can get a
cookbook or download some recipes from the Internet to be able to come up with
something delicious and at the same time lower oneis cholesterol levels.

If following the instructions are hard, there are always shows on television
that teach homemakers and other people the basics into cooking something fat
free which is good for the diet.

It is never too late to make some lifestyle and changes in order to live a
longer and healthier life.

What to eat to lower your cholesterol

High cholesterol levels are slowly killing off the population. The increasing
prevalence and risk of hypertension and heart disease in Americans are ringing
the alarm bells in the country's health sector. Health officials are
desperately trying to find ways to combat the rise and make people aware of the
eating lifestyle and exercise lifestyle that they are imbibing.

The truth about cholesterol

Although cholesterol is mainly the culprit in the increase in high blood
pressure in the body, not all cholesterol that we take in is essentially bad.
In fact, small amounts of cholesterol is being used by the body in the
production of bile salts and in the transformation of Vitamin D. Cholesterol
also plays a role in the balancing of hormones especially in women.

There are two kinds of cholesterol, the good and the bad as the lay people will
like to clal them. The bad cholesterol or the LDL is the kind that is often
found in saturated fats and trans fatty acids. These are taken into the body
through foods that are pre-packed and prepared such as potato chips, canned
goods, etc.

LDL cholesterol adheres to the walls of the arteries. High levels of LDL can
form plaques in the arterial walls that may eventually cause clogging in the
passageway of the blood. This slows down the blood flow, which in turn makes it
hard for the heart to pump. This scenario describes the initial stages of
hypertension and coronary heart problems.

What to eat

The good cholesterol HDL on the other hand lower the levels of LDL in the body
by helping transport the LDL to the liver where it is excreted. HDL cholesterol
can be found in fishes as well as in nuts.

Other foods that can lower the cholesterol levels are fruits and vegetables.
These foods do not contain that much cholesterol so whatever you have, you will
not be adding to its levels.

Another great thing about veggies and fruits is the fact that they are great
sources of fibers that the body also need to combat the increase in LDL
cholesterol. Berries, fruits that are citrus and carrots are just some of the
fruits that you can count on.

Another food that can dramatically reduce the levels of cholesterol in the body
is the soya. Fiber-rich food, soya as well as almonds and plant sterols figure
in a landmark study conducted by University of Toronto that reduced the
cholesterol levels of the participants by as much as 20 percent. Eating oats,
olive oil and barley are also great ways to lower LDL.

Another great source of cholesterol are foods that are really oily. To lower
one's LDL, one must consciously avoid foods that are deep-fried. If you have to
eat fried foods, make sure that the oil that you use is made out of vegetable.

Never use butter as this is rich in saturated fats. Instead, use margarine as a
substitute. Try to also steam, braise, boil or bake your food. You will find
that they are tastier and healthier.

Not just the food

There are many factors that contribute to the rise of cholesterol levels in the
body. In addition to one's eating lifestyle, there is the age, the gender, the
family history and of course the amount of physical activity that the person

Exercise is fairly important in keeping LDL cholesterol at bay. What is more,
it strengthens the body's resistance as well as improves blood circulation.
What you can do to lower your cholesterol

Experts say that people who are over 20 years of age should pay more attention
to their cholesterol level and advise them to do everything they can to lower
their levels of "bad" cholesterol. Despite the so many claims that you can
lower your cholesterol level through low cholesterol diet plans, lifestyle
changes, and monitored medication, more and more people who suffer from this
condition still fail to lower their cholesterol level.

Although it is sometimes hard to stick with the needed requirements to be able
to lower your cholesterol levels, it is still possible to get the result that
you want by following these easy ways to lower to cholesterol:

1. Make sure you know where you stand by getting your levels checked regularly.
Visiting your doctor and getting your cholesterol levels checked regularly is
very important to achieving optimum health for good. Since high cholesterol is
related to cardiovascular disease, make sure that you know your numbers so you
can rearrange your diet and change lifestyle habits as well. Knowing your
cholesterol level will also help you decide what kind of diet plan you should
follow and if you need medication and treatment already. Knowing your starting
point will also help you monitor your progress toward healthy cholesterol
levels. If you know your exact cholesterol status then you can also do
something to combat it by learning to quit cigarette smoking and excessive
eating of high cholesterol foods.

2. Understanding the basics and learning everything you can about the
condition. If you have been diagnosed with high cholesterol levels, the first
thing to do is to understand the situation fully and acquire more information
about the condition. By conducting your own personal research on the condition
will also make you knowledgeable about initial lifestyle changes you can do to
lessen the problem and you will also have an idea what other treatments options
available. Knowing everything about cholesterol, its types, kinds, and health
risks will also make you understand that the case is not really hopeless if you
are in the right track.

Finding and getting more information about the condition will also make you
realize that there are so many things that you can do. You can get more
information from a registered dietician, local centers for nutrition, local
hospital or public health department, and from a consultation with your
attending physician or health care provider.

3. Watch your weight and get rid of extra pounds if needed. Monitoring your
weight is one of the best ways to combat high levels of cholesterol. If you
think you are overweight for your age and height, then you should be
contemplating on slimming down to be able to decrease your high cholesterol
level. Since being overweight disrupts a personis normal metabolism of dietary
fat, experts say that people who weight more than they should shout start
planning on a healthy lifestyle and diet to lose weight safely.

But, before having a drastic change in your diet and lifestyle, make sure that
you visit your doctor first to access your overall health. Doing this may
prevent further damage especially if you have to undergo certain medications.

4. Get physical, do regular physical activities and exercises more often. The
wonders of exercise are indeed very essential in lowering high cholesterol
levels. Doing regular physical activities can also help raise the good
cholesterol levels and lose weight as well. Thereis really no need for
high-intensity workouts, regular brisk walking or jogging can help the body
boost HDL cholesterol and also beneficial for the heart.

5. Make a commitment and stick to that commitment. The best way to lower
cholesterol levels is to be able to develop the discipline to stick to your
goal. You can also lower your cholesterol level by acquainting yourself what
are the good and the bad fat and its sources, by discovering the wonders of
fiber in cutting down cholesterol, by taking in good multivitamins, by freeing
yourself from lots of stress, and by exploring and considering treatment
options when all else fails.

Cholesterol Reducing Vitamins and Drugs

Having an abnormally high cholesterol level can put one at risk of developing
heart disease. It won't be an instant thing; heart disease can gradually
develop as a person ages and as one continues to maintain a very high
cholesterol level. If you plan to live well over your years, then lowering your
cholesterol levels at the earliest time possible will be able to help you
achieve your goal.

There are certain medications available in the market today that aim to lower
cholesterol levels. They are grouped in different classes most notable of which
are HMG-CoA Inhibitors or otherwise known as "statins". The drugs belonging in
this group try to block the enzyme HMG-CoA, which functions as one of the steps
required to convert fat into cholesterol. Statins are known to be the most
effective cholesterol lowering agent to date and have become a great help to
people requiring drastic reduction of their cholesterol levels.

There are also cholesterol lowering drugs called bile acid sequestrants that
work by binding itself with the bile produced by the human liver. Bile is the
substance that aids in the digestion system and in the absorption of fats in
the intestine. Bile acid sequestrants prevent the formation of cholesterol by
preventing bile acid from digesting fats.

There are also vitamins that help lower cholesterol levels. Most prominent
among them is Vitamin B3 or niacin. Niacin is one of the eight water-soluble B
vitamins that help the body convert carbohydrates into glucose which is used in
the body for energy. The B vitamins are also important in the breakdown of body
fat and protein as well as in the aid in making the nervous system, skin, eyes,
hair, mouth, and liver healthy. Niacin also helps the body in getting rid of
toxic and harmful chemicals.

Niacin has also been found to increase the effects of other cholesterol
reducing drugs. But such an effect would only be possible if niacin is taken in
large doses. But people are also warned to be careful of trying to lower their
cholesterol levels by taking in large doses of Niacin. Large amounts of this B
vitamin can cause flushing of the skin due to dilating blood vessels as well as
other side effects such as itching, headaches, nausea and muscle cramps.

Other vitamins and substances also credited in helping the body lower its
cholesterol levels is Lecithin and vitamins C and E. Lecithin works by allowing
fats and cholesterol to be dispersed from the body and help prevent fatty
buildup in the arteries. Vitamins C and E have also shown to help in trying to
help prevent heart disease by protecting LDL cholesterol from damage. Although
LDL cholesterol is also known as the "bad" cholesterol, most cardiologists
believe that only damaged LDL contributes to the increasing risk of heart

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