The Right Diet To Lower Bad Cholesterol
We are bringing up an obese society. Kindly resist the temptation of having fast food or junk food which is known to contain higher concentration of trans fatty acids and saturated fats. You are paying to fast food restaurants for degrading your health. These unnecessary fats are not at all required by our body. High cholesterol levels cause a multitude of health hazards either directly or indirectly. So it is high time the people, especially the sexagenarian’s and septuagenarian’s take this issue seriously. It is the mission of every individual to pass on the knowledge of ill-effects of higher Low Density Lipoprotein cholesterol levels to the younger generation. Persistent hypertension or high blood pressure – a consequence of high cholesterol levels apart from posing a great threat to the heart is also a leading cause for chronic renal failure. If you follow the safety precautions for eliminating bad cholesterol it will become a habit in old age.
Both dieting and exercise must go in synchronization with each other. It is a team game and not a one man video game. If you are lethargic to exercise how will your muscles develop? Will not this laziness weaken the body’s immune system? Your body will lack sufficient nutrition which in turn leads to fatigueness and weak muscles. Consider the other case of a person who exercises a lot without proper diet. He will not gain and will be maintaining the same weight. In rare cases it may even lead to sudden heart attack due to loads of strain to the heart. So give due importance to both.
So what modifications are required in our food habits to keep away hypertension?
Firstly desist from eating deep fried food items and eatables which require a lot of oil for their preparation such as potato chips, fried cashew nuts etc. Oil, during digestion process is transformed to cholesterol. Minimize Grilled foods. Always ask for boiled and steamed food.
Avoid eating meat, as its fat contains a higher concentration of bad cholesterol with chicken being an exception. .It is well and good if you can shun meat forever, if you have a wavering mind at least remove the fats which hang along with the meat. Those portions may be taster than other flesh but what you gain in taste, you lose in health. Beware of that.
The cholesterol content of vegetables is nil. These food stuffs also enhance the fiber content of the body. These fibers aid digestion process. As much as possible, steam the vegetables so that the nutritive content is retained to the maximum possible extent and additives such as oil are eliminated to some extent.
Try to check the amount of food or rice you consume. But for heaven’s sake do not reduce amount of fruit and vegetable intake. Be selective in eating snacks. Try to restrict the quantity of carbohydrates too. Rice, cereals and bread are a rich source of this nutrient.
Replace ordinary or milk bread with wheat bread. Milk may come as different variants. Choose the variant or type of milk packet which has low cholesterol. Vegetables do not add to your body weight. Therefore nothing is wrong in consuming them in surplus.
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The Best Way To Lower Cholesterol Levels
Cholesterol is a type of fat synthesized by the body in the same manner as other nutrients are synthesized from the food stuff we eat. It is required for carrying out certain metabolic activities. There is a proverb “Too much of anything is good for nothing”. This applies to cholesterol level of our body as well. Say a ‘No’ to food stuffs rich in sugar content or harmful artificial oils which are enemies to your longevity. Always prevention is better than cure. ‘A stich in time saves nine ‘ – recall the proverb which has been taught to you in your schooldays. There is no gain without pain. So unless you are ready to spare some time in your hectic schedule for exercising it will be really difficult to live a long and healthy life. How will this practise benefit the health? Answer – By improving the heart rate and metabolism and thereby the efficiency of excretion process is improved enabling the body to dispose harmful oils.
As a precautionary measure consult your physician to find out what type of exercises are safe to you or best suits your age. For instance a person suffering from frequent backache is advised to avoid certain exercises in yoga. If you are under post operative care or still yet to return to normal health recovering from any surgery you should not lift heavy weights, which may worsen the recovery process. If your physician shows off green signal for taking up high impact exercises, then why are you still waiting? Chalk out the schedule for such kind of exercises like swimming, aerobics etc. Before performing alone always perform under the trained instructor’s supervision until you get accustomed. There is a dearth of trained professional in the field of physical fitness trainer. Be aware of this fact so that you would not err in your selection process. If you do the exercises in the right manner adhering strictly to the trainers instructions you will start enjoying the fruits of your efforts.
Unlike drugs, exercising does not cause any undesirable side effects. So it is no exaggeration to hail exercising as the best method to burn LDL cholesterol. In case you are not in a position to spare time for visiting Gym, don’t give up walking. On questioning regarding the health benefits offered by walking, doctors will give a long lecture. If you happen to visit a multi-storeyed commercial building provided with lift facility avoid it and ascend or descend the stairs. Car owners can park their vehicle at reasonably far places from the destination spot, creating room for walking.
The common issue associated with exercising is dehydration. Overcome it by drinking lots of water, fruit juices, curd so that dehydration doesn’t hamper your progress. A water bottle should always accompany you whether you go to office or park. Health is more precious than all other wealth and luxurious items in your home. So dont give any lame excuses for not exercising. When there is a will, there is a way. So if you are genuinely interested in exercising, you will always be able to find time.
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Steps Involved In Lowering Your Cholesterol
The coronary diseases in the world are increasing by bigger margin. Now you can hear a person with age of 21 also suffering from stroke. This is because of sudden transformation of social culture and westernization of food diets predominantly in the regions of under developed countries. Even after instructions of following the low cholesterol diet, people still face of heart attack or stroke.
Similar to the diabetes disease doctors often advised to follow the same for coronary diseases also. The heart attack is the severe disease that can take human life within a second. There will be no symptoms for this disease. So it is always better to have routine monthly consultation with the physician for check up of your cholesterol level content in the body. Only after knowing about your cholesterol level you can free from menace otherwise on any day your heart may loose functioning. Apart from the routine check up from the doctors maintain a good low diet of cholesterol. Not only that you have to consume low diet cholesterol foods, care should be taken that you maintain less body weight. Avoid becoming obesity person since it will cater all ill effects of high cholesterol to the body system.
Generally lot of them fear about the ill effects of higher cholesterol level in the content of the body. Although this coronary disease is deadly one which can take life with in seconds, so in order to face the disease a person should be mentally well prepared for safeguarding and taking necessary precautions in fighting this coronary disease. There are several measures where a person can follow in fighting against the heart attack disease like regular exercise, following proper low diet cholesterol food items, routine check up of cholesterol content in their body and following strict vegetarian kind of food diets.
Among various methods of controlling the coronary disease it is must for the people who should attend counseling to a nutrition dietician since with out knowing any proper diet details you can’t reduce the higher cholesterol content from your body. It is necessary that one should get every advice from the nutrition dietician so as to follow the strict low diet food of cholesterol.
The occurrence of higher coronary diseases takes place in the richest country of the world namely United states of America. Since here in USA, lot of them fall under obesity cadre. Obesity is the main route cause for occurrence of heart attack because it shoots up higher cholesterol content in the body. If you fall under the category of obesity then you should be very careful in fighting against the heart attack disease. Bringing down your weight should be your foremost priority in maintaining the cholesterol content in the body.
Apart from guidance from the doctors regarding your cholesterol menace, you can also depend upon medications. The medications should be consumed only by the doctor recommendation. The best advice will be trying the exercise methods since it will automatically reduce the higher cholesterol content from the body.
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Lower Cholesterol Levels Without Using Drugs
A fundamental change in our sedentary life styles is necessary as heart attacks pose a serious threat to the longevity of people across the globe. Be firm in your resolve to stay way from habits such as smoking and drinking. Hope you are all wise people and will understand the ill-effects of the bad habits apart from elevating the Low density Lipoprotein levels.
The only good news that consoles us is that it is possible to prevent the incidence of heart attacks to a greater extent by resisting the temptation for diets rich in calories, sugar and saturated fats. You should remember that the exact cause for several types of cancer still remains a mystery despite the advancement of technology. So let the patients in the low disk category seek the help of drugs. Let others be on the safer side. Always opt for natural ways and try these ways to the maximum possible extent. If you always go for low cholesterol, low calorie, low sugar diet the fear of heart attacks will never haunt your minds. Olive oil is a boon to mankind by God almighty as no oil can match its degree of safety. Other oils may be tasty but may slowly degrade our health in the long run. The ultimate choice is yours. Decide in a wise manner.
Always destruction is an easy task but construction is a complex one. Same concept will be applicable in the case of increasing levels of low density lipoprotein cholesterol and High density Lipoprotein cholesterols too.
B-Complex, (Niacin in particular) capsules or tablets aid in the process of restriction of Low density Lipoprotein cholesterol levels. There are also several natural supplements that will be able to help you lower your cholesterol levels. These tablets facilitate the dispersion of surplus fats in water reducing the possibility of the malefic cholesterol getting deposited on the walls of arteries.
If you are not interested in carrying heavy weights you need not go to gym. Don’t attempt to exercises which do not suit your physique and gasp for breadth. Yoga is easier, costs less and delivers more benefits than lifting heavy weights in Gym. However dont fail to consult a physician regarding managing cholesterol levels as persons suffering from asthma, sneezing must avoid certain type of exercises. Give foremost importance to yogas which improve blood circulation and burn down calories compared to other yogas which benefit various parts of the body.
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Recommended Food Stuffs To Cut Down Bad Cholesterol Levels
According to Newton’s third law ” Every action has an equal and opposite reaction “. The same holds good in the case of philosophy as well as our diet. Our health to a large extent is dependent on the type and amount of food we consume daily. You are grown up adults and no more children. Hence desist from the eagerness to consume diets rich in saturated fats. Why to invite troublesome consequences like high blood pressure, coronary heart diseases etc? Remember one thing. There is fire at one end of a cigarette and a fool’s mouth at the other end. Yes. Bad habits also lead to elevated levels of harmful cholesterol. Act proactively and regularly monitor your health. Go for regular health checkups. You may be knowing very well that a person with diabetes or high B.P has a greater risk of heart attacks compared to other normal persons
When something is made a regular habit we will be used to it and the same will become the daily routine of the younger generations too. It is good if you always have oatmeal as the daily breakfast. In case you feel diet to be monotonous or boring weekly once or twice you can have other diets. Researches have proved that regular intake of oatmeal for a period of two weeks reduces cholesterol levels by a whopping twenty percent. Researches had been conducted extensively on other food items too.
Apple is the best among fruits. Studies tell that people who eat at least 2 full apples a day get fifty percent safety. Great figure, indeed!! This fruit is readily available everywhere, you might have heard the proverb “An apple a day keeps the doctor away “. Hence include apple in you daily evening tiffen. Garlic is effective in declogging arteries having fat deposits. Intake of soluble fibers which can be readily obtained from legumes are effective in combating the harmful cholesterol. Do not quarrel with your spouse for including lot of onions in your diet. Onions elevate HDL concentrations.
So there is no need to spend heavily for maintaining your health, especially cholesterol levels. Your longevity thus to ninety percent depends on your habits and activities and to a lesser extent on genetic factors which are beyond human scope of control.
Dont reject all the fats outrightly. Unsaturated fats are healthy for our body promoting the formation of HDL type of cholesterol. Be an alert consumer. In several countries it has been made mandatory by the Government for the manufacturers of food products and creams to publish all the list of ingrediants used for the preparation of those items. So be alert while shopping in the supermarket read the ingrediants content of any food stuff you plan to buy. If you are not able to formulate a proper diet plan seek the help of institutes which are exclusively dedicated for this purpose. Special belts may be used for shedding excess weight.
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Natural Ways To Minimize Cholesterol
In the current fast world where life style, food habits, sudden changing socio culture, reformed environment lead to see lot of coronary diseases among the countries. The risk of coronary heart disease can be known only at later ages where suddenly it attacks. Only by proper precautions you can avoid this disease.
The cholesterol is of two kinds they are Low – density lipoprotein and high-density lipoprotein. The low density lipoprotein is often regarded as bad protein. By having this cholesterol he or she is more susceptible to the coronary diseases.
While having high density cholesterol termed as good cholesterol not harms the body. But care should be taken that both the cholesterol is of same proportion level. Since any one of the cholesterol triggers in the body may bring out adverse effect to the health of the person.
The levels of the cholesterol in the body can be examined by test from blood of the patients. The level will be in the range of 4.4 to 7.1 where in person having below 4.4 has no ill effects while person of having more than 7.1 has more ill effects of facing the heart attack.
The physicians cite best method in minimizing the cholesterol level in the body content is to go for regular exercise and small initial calorie heat up exercises in the gymnasium. The other good way is to go for gentle walking exercise.
The doctors point out merits about doing exercise which is rather good for health and can reduce the ill effect of high cholesterol. By doing the exercises it heats up the unwanted fatty substances from the body. The people are advised to go for exercise instead of consuming the medications or pills which favor in minimizing the high cholesterol levels.
Apart from going for a regular exercise people can also try out to follow the vegetarian kind of diets instead of non-vegetarian because it greatly reduces the hazard of higher cholesterol from the human system. People are advised to avoid the junk foods like pizza, French fries, potato chips, cookies, candy bars and cakes.
Normally we get foods served from hot oven with much more fatty oils in it, instead you can very well try boiling or steaming the foods so that you get complete nutrition and also you can be free of higher cholesterol content from the body. So in modern world most of the people prefer coking the foods through microwave. It is the best way of cooking the foods in order to have safe and quality health.
Earlier the physicians advised to consume milk for all cadres of people. They recommended that this is the best resource for good development of bones. Also it had an merit of having good bones in the later years. But the same doctors now proclaim and advise that consuming milk products is danger for crediting the higher cholesterol content in the body. Even for children’s they advise to consume the soy and non fat milk. Consuming fruit juices, drinking lot of water are some merits in minimizing the higher cholesterol hazard.
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Kinds Of Cholesterol Reducing Vitamins And Drugs
The doctors all around the globe are advising the general people to maintain the cholesterol in their bodies. If persons who could not follow the instructions strictly from the doctors then he or she would experience the sudden heart arrest. This cholesterol accumulates in the body as fatty substances later at the age more than fifty years these fatty substances blocks the blood circulation to the heart. This cause the heart arrest and is suffered by many of the person who are more than fifty plus.
If common people who are not following the advice of doctor and not in a position to maintain the cholesterol check, can start taking pills which will stop conversion of fatty acids to cholesterol. In the local market you can always witness people purchasing the pills termed as statins. This pill completely helps to reduce your cholesterol level. The principle behind using the pills is that, it stops converting fatty acids to cholesterol. This main function helps people to reduce their cholesterol level.
There is another alternate to the pills. The general people are also advised to go for bile acid sequestrants. This pill really helps in lowering the cholesterol level to a greater extent. This is best recommended by the doctors to the patients who have symptoms of getting heart stroke. Many of the heart disease patients all round the globe take these kinds of pills in order to lower the cholesterol level.
Now in present world the diet has changed completely Most of the people would always like to taste the junk food. Many fast food firms have introduced new food items which attracts the common people. Fast foods like pizza are considered to be very dangerous and intake of those junk foods will yield higher cholesterol in their bodies. The doctors are advising to take vitamin B3 or niacin so as to reduce the cholesterol amount. This vitamin is proved to be good reducing agent for high cholesterol levels.
The physicians cautioned while taking vitamin called niacin since it gives other menace like cramps, itching and headaches. So the doctors prescribe to have it in little doses. In other way if you take niacin in large doses, there is every chance that other cholesterol reducing pills activate in good proposition to reduce the higher cholesterol in the bodies. Any how doctors advice to be careful whenever the patients take niacin as cholesterol reducing pills.
There are also other medicines in the field of reducing the higher levels of cholesterol. The drugs like Lecithin, Vitamin C and Vitamin E largely help in reducing the higher levels of cholesterol in the bodies. The doctors caution patients to be very careful while taking medicines which fall under the category of reducing agents of cholesterol in the bodies in order to prevent heart diseases.
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Initiatives Required To Check Cholesterol Levels
The fact that genes contribute to some extent the scaling up of LDL levels cannot be denied. However we humans still have the leverage as the prominent reasons are lifestyle, intake of high calorie and high saturated fats, excessive drinking of alcohol, smoking etc. The sexagenarians and septuagenarians have to exercise more caution compared to others as they are the major chunk of victims. If the LDL levels shoot up abruptly, it is not an ordinary threat and a fatal risk.
The remedy to this abnormality
The remedy to this abnormality lies in our hands. Cardiology is considered as the most important branch in medicine owing to the heart attacks which are rampant across the globe. There is a widespread misconception among several people that mere exercising and intake of diet without saturated fats will be the total solution to the problem. It is not so. You should consult your physician to monitor cholesterol levels and check Blood pressure. The physician will prescribe the right dosage of drugs to be taken if necessary. In case the LDL levels increase abruptly so that the deviation from normal level is so large the introduction of drugs becomes obligatory for the physician for instant reduction of cholesterol for the people in very high risk category. ‘Statin’ type drugs come under various names. ‘Crestor ‘ is one such renowned drug which can increase HDL levels to a greater extent than other drugs.
As in case of antibiotics used to treat other health abnormalities, self-medication may prove to be harmful in case of these drugs too. So never resort to that dangerous practise. The physician will prescribe the dosage based on several factors like : 1) Any previous problem associated with liver and kidney suffered by the patient 2) pregnancy affairs 3) Bad habits of the patient 4) History of heart attacks in the maternal and paternal side of the patient 5) Sugar levels of the patient if you’re at present with problems on thyroid functions, diabetes, hypothyroidism, hypertension attack victim and recently been heart or 6) Any other problems or malfunctions associated with the heart.
Therefore the need to visit the physician and take drugs cannot be written off even though some side effects like abdominal pain and nausea may be reported in some cases. Olive oil can be considered as an ‘ Angel among the devils ‘ as several oils used by road side vendors are sub standard. Some refined oils may be claimed by manufacturers as causing no damage to heart but no oil can be compared to olive oil. It is always better to be on the safer side.
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Hold Back From Eating Sources Of Saturated Fats
Cholesterol if maintained within normal levels are not poisonous substances. It is an essential nutrient produced by the liver. It is indispensable (HDL category) to perform certain metabolic activities like : building the structure of cell membranes , production of Vitamin D by the body , synthesis of important hormones like adrenalin , oestrogen. Cholesterol is the constituent of bodies of all vertebrates. Cholesterol circulates in the blood. Doctors caution us that cholesterol levels should not exceed 5.5 mmols per litre. On exceeding that limit, it may be detrimental to the health of humans.
There is a tendency among working generation of today to patronize restaurants offering such food. So be determined to avoid fast foods. Unless and otherwise it is explicitly stated as HDL cholesterol, the usage of word cholesterol refers always to the harmful ‘LDL’ type. The molecule lipoprotein deposits the LDL cholesterols on the walls of arteries, thus impeding the flow of blood through the arteries, HDL variety of cholesterols binds with the deposits to bring them back to the liver.
Chief Sources of the beneficial Cholesterol:
1. It is produced primarily in the liver and intestines and released into the blood stream. Seventy five percent of HDL is formed by this method as a result of internal process.
2. The rest is derived from the food we consume. So we humans have some considerable leverage in improving the HDL concentration. You should exploit this to weed out the excesses of LDL variety of cholesterol.
Now let us see the various means ways and means by which the malefic cholesterol concentration can be brought under control.
* Olive oil is the best among the unsaturated cooking oils available. It is mono unsaturated oil which is rich in omega 9 fatty acids. Grape seed oil , flax seed oil are also other sources of omega 9 fatty acids , but the concentration is substantially low compared to olive oil. The degree of saturation in coconut oil as in the case of other palm oils is high. Take vegetables and fruits which have higher fiber content like banana, guava, orange, beans, and nuts.
* Alcohol and sugar stimulate the surplus production of LDL cholesterol. Restrain yourself from eating fast foods as they are rich in high fat saturated foods and sodium.
* In addition to omega-9 fatty acids omega-3 fatty acids are also beneficial. These acids can be found in Salmon, mackerel, certain tuna specie etc.
* LDL cholesterol is also known or called as idle cholesterol as they are of no use to the body, residing as a waste. If this category of cholesterol is stepped up beyond certain range, physicians may recommend usage of drugs such as statins whose effect in bringing down LDL levels have been well established (proved). The dosage should be according to your doctor’s instructions.
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Food Stuffs That Reduce Harmful LDL Cholesterol Levels
Reality shows need no introduction. They have gained fame as the happenings are relayed as and when they happen without any lapse in time. No scripting work is involved. In one such reality shows, the concept chosen was to make a group of obese people participate in the live program.
One show that is helping people want to become healthy again is the biggest loser. They would be advised to be on diet or adopt some other strategies to shed their excess weight. At the end of the week the participants are eliminated one after the other on the basis of weight lost during the intermediate time. The person who has shed the maximum weight becomes the winner at the end of three month period.
A hefty amount is conferred on that individual as cash award. Doctors advice us to maintain a slim, and medium body for good sake. So should you expect any gift from others for shedding the excess body weight!! There is a rightly said proverb or dictum “Health is wealth”.
As wall is to a painting so is health to wealth.
You can effectively burn calories and to a great extent hasten the weight-loss process by regular exercising. As the food eaten is burnt quickly to produce calories you will have greater energy to carry out other works after exercising. You have to have a balanced diet, the diet containing all necessary nutrition in the required proportions so that the damaged tissues can be set right and the levels of harmful LDL cholesterol can be brought down.
Intake of bread will restore the energy lost for completing a strenuous work. However remember that conventional bread can push the high cholesterol level upwards. So use wheat bread to eliminate that problem. Add food stuffs like peanut butter which is a food paste made primarily from ground roasted peanuts, without added oil – that is important, as peanut butter can also be prepared by adding oil.
Several people throw away the skins of fruits like apple, mango and goa fruits which are edible ones fit for consumptions. This will reduce the fiber content you take. So change that habit. The same is the case with preparing juices from fruits. So it is better to consume as a whole.
If you are not able to resist the temptation of having a non vegetarian meal always go for chicken instead of mutton. Apart from the substantially high price you pay for mutton, the diet enhances the LDL levels more than what a chicken does. Make it a habit to always use olive oil for preparing dosa’s and idli’s instead of conventional cooking oil. Thus the younger generation will not find it difficult in adapting to this oil at later ages.
Dont throw away Garlic and onions before starting consuming the food or rebuke your spouse for including those items in plenty. They also play a role in bringing down the bad cholesterol concentration.
You have to be patient enough until the cholesterol levels come down to normal. This may take a few weeks to the minimum. Dont give up your efforts in the middle.
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