This article will discuss how to reduce cholestrol

Having high cholestrol puts you at a greater risk for getting heart disease. Reducing your cholestrol is easier then it looks, with a few simple lifestyle changes you can be on your way to a healthier you.

The most important factor in reducing cholestrol is your diet. If you’re eating bacon and eggs every morning for breakfast, chances are you can end up with some health issues later on. Egg yolks are very high in cholestrol and bacon is full of saturated fat. If you feel you can’t live without either of those foods switch to egg whites or have only 2 yolks a week and switch to a leaner meat, like turkey bacon. Eat whole grain breads and pastas, and try to eat fruit and vegetables every day. Dairy is another high in fat product. Instead of drinking whole milk, drink skim or even soy milk which has numerous benefits to it.

We live in a country that loves their fast food; to bad it’s terrible for you. Luckily more fast food companies are adding healthy alternatives to their menu. Wendy’s has a few different salads that you can choose from. When ordering a salad stick with a plain garden or grilled chicken, some of the salads tend to be very high in fat.

People that are overweight tend to have higher cholestrol. By losing a few pounds you can immediately reduce your levels. Exercise will help you to lose weight faster and reduce cholestrol. Any aerobic or cardiovascular exercise like running or walking should be implemented into your daily routine if possible. Try and do 30 to 60 minutes a day of cardio, start off slow and work your way up. If you find that you don’t have time to exercise as much as you should, you can do little things through out the day.

Park your car farther away so you’re forced to walk some extra steps to get where you need to be. If you sit at a desk all day, on your breaks take quick walks around the block or even the parking lot. I work in a warehouse and during break time there are two ladies that will walk around the warehouse if it’s raining out.

Some other steps you can take are to cook with olive oil, use margarine instead of butter and stay away from any foods that have partially hydrogenated oils; they are the worst type of fat for you. You can also use egg whites as a batter for your chicken cutlets instead of eggs, bread them and then bake them in the oven; they still come out tasting great.

Certain vitamins and herbs can also help reduce cholestrol. Studies have been done on, fish oil, royal jelly, and vitamin B, but before taking either of these supplements speak with your physician. Worst case scenario, if lifestyle changes don’t help to reduce your cholestrol your doctor might put you on medication. If you’re on medication make sure to follow your doctor’s instructions.

When asked the question, how to raise good cholestrol, there is more then one answer

By changing your diet and lifestyle you can raise your HDL levels faster then you think.

HDL is known as the good cholestrol, is a lipoprotein that removes the bad cholestrol (LDL) from the body. By having a high HDL level, you will lessen your chances of getting heart disease.

The first step in raising HDL is changing your diet. Switch to eating complex carbohydrates if you don’t already eat them. If you’re a diabetic increasing your HDL will also help you. Complex carbohydrates can be found in vegetables, potatoes, pasta and all grain products like bread. You want to stick with whole grains like whole wheat bread and pasta. In white breads most of the fiber is removed, taking away a big part of its nutrients. Fiber plays an important role in the digestive system; it keeps you feeling fuller longer and helps to digest foods. Adding more protein to your diet in forms of lean meat, beans, and tofu will increase HDL.

Tofu and beans are a good meat alternative that you’ll find in a lot of the low cholestrol recipes. Eating foods that are high in unsaturated fat will help keep HDL levels high and increase them. Some examples of food products that are high in unsaturated fat are salmon, olives, avocadoes, soybean and walnuts.

Research has been done on alcohol and whether or not it helps to lower cholestrol. One study showed that red wine actually increased HDL levels. The Mediterranean diet which is a popular low cholestrol diet advocates drinking 1-2 glasses of red wine daily.

There are certain supplements that have been known to increase HDL cholestrol; one of these is a drug free product called Niacin. A study done involving 400 patients both male and female showed a significant increase in HDL levels while taking Niacin over a 16 week study. Niacin is a highly effective solution that is affordable and has minimal side effects. The main side effect that Niacin has is called flushing. Flushing is a warm, tingling sensation that happens to the skin, normally the face which also adds redness to your complexion. Flushing can be easily resolved by taking aspirin along with the Niacin dosage.

Some other tips on raising HDL are: take omega 3-oils daily, eat foods that are high in fiber like brown rice, exchange vegetable oil for olive oil in your cooking, exercise regular if you can at least 30 minutes a day, and quit smoking.

There are books written on how to raise your HDL cholestrol that include advise on what foods to eat, information about HDL, recipes, and experts opinion.

How to lower your cholestrol

There are many different books and articles written on how to lower your cholestrol. You can lower cholestrol many different ways, but there is no quick and easy solution that will lower cholestrol overnight. In order to lower cholestrol you need a lifestyle change that includes a change in your eating habits and exercise.

The first step that needs to take place is to try and lower your cholestrol naturally. Any doctor will suggest a change in your diet first, if you’re not already eating healthy. When eating meats choose leaner meats like fish and poultry instead of red meat. Try and buy turkey and chicken that has the skin already moved, if not cut it off and trim the fat before cooking. Make sure to eat lots of fruits and vegetables, especially raw vegetables like carrots. A healthy diet should consist of at least 3-5 servings of fruits and vegetables each day.

Cheese and dairy tend to be very high in saturated fat which leads to a higher cholestrol level. If you are eating quite a bit of dairy and happen to love cheese, stick to low fat, fat free cheese and skim milk. Another healthy alternative to milk is soy milk which has been known to help lower cholestrol and has many other added benefits. For dessert eat non-fat frozen yogurt or sherbet, instead of ice cream. When a recipe calls for eggs, use only the egg whites instead of the whole egg. Egg yolks are very high in cholestrol and you should only eat at most, two yolks a week.

Exercise plays an important role in helping to lower cholestrol. People that are overweight tend to have a higher cholestrol then people who are not. Cardio vascular exercises like walking, jogging and swimming are the ones you want to stick to. They burn more calories and increase your heart rate. If you need an at home exercise and walking doesn’t suit you, try aerobics such as dancing or step. Step aerobics may take awhile to get used but after you learn the moves, it can be very fun.

If you’re a smoker, stop smoking immediately. Smoking constricts your blood vessels and increases your chances of having heart disease or having a heart attack. Quitting smoking will not only lower your cholestrol but will overall change how you feel and possibly add years to your life.

There are also natural herbs and supplements that you can take instead of medications, which often have negative side effects. Some vitamins such as vitamin B have been known to help lower cholestrol. Before deciding to take any natural remedy or medication, talk with your doctor to find out what’s best for you.

How to lower your cholestrol

There are many different books and articles written on how to lower your cholestrol. You can lower cholestrol many different ways, but there is no quick and easy solution that will lower cholestrol overnight. In order to lower cholestrol you need a lifestyle change that includes a change in your eating habits and exercise.

The first step that needs to take place is to try and lower your cholestrol naturally. Any doctor will suggest a change in your diet first, if you’re not already eating healthy. When eating meats choose leaner meats like fish and poultry instead of red meat. Try and buy turkey and chicken that has the skin already moved, if not cut it off and trim the fat before cooking. Make sure to eat lots of fruits and vegetables, especially raw vegetables like carrots. A healthy diet should consist of at least 3-5 servings of fruits and vegetables each day.

Cheese and dairy tend to be very high in saturated fat which leads to a higher cholestrol level. If you are eating quite a bit of dairy and happen to love cheese, stick to low fat, fat free cheese and skim milk. Another healthy alternative to milk is soy milk which has been known to help lower cholestrol and has many other added benefits. For dessert eat non-fat frozen yogurt or sherbet, instead of ice cream. When a recipe calls for eggs, use only the egg whites instead of the whole egg. Egg yolks are very high in cholestrol and you should only eat at most, two yolks a week.

Exercise plays an important role in helping to lower cholestrol. People that are overweight tend to have a higher cholestrol then people who are not. Cardio vascular exercises like walking, jogging and swimming are the ones you want to stick to. They burn more calories and increase your heart rate. If you need an at home exercise and walking doesn’t suit you, try aerobics such as dancing or step. Step aerobics may take awhile to get used but after you learn the moves, it can be very fun.

If you’re a smoker, stop smoking immediately. Smoking constricts your blood vessels and increases your chances of having heart disease or having a heart attack. Quitting smoking will not only lower your cholestrol but will overall change how you feel and possibly add years to your life.

There are also natural herbs and supplements that you can take instead of medications, which often have negative side effects. Some vitamins such as vitamin B have been known to help lower cholestrol. Before deciding to take any natural remedy or medication, talk with your doctor to find out what’s best for you.

How to Lower cholestrol

It is important for you to know how to lower cholestrol if you have had a blood test and been diagnosed with high cholestrol.

Diet
Your doctor may have given you information on how to lower cholestrol by diet. It is relatively easy to make changes to your diet to increase foods that contain good HDL cholestrol and to reduce foods which raise bad LDL cholestrol levels. Changing your diet will also help in losing weight which is beneficial to your cholestrol and overall health.
Changes you need to make to your diet:-
– Reduce your intake of saturated fats which are found in meat, whole milk, butter and cheese.
– Replace foods high in saturated fats with foods containing polyunsaturated fat and mono-unsaturated fat. Use polyunsaturated spreads instead of butter, use olive oil in cooking and eat oily fish instead of red meat.
– Increase your intake of soluble fibre which is found in wholegrain breads and cereals, fruit and vegetables, and beans and pulses.
– Replace your normal foods with low fat foods and cut down on fast food and junk food.
– Grill, microwave, steam or poach foods instead of frying.

How to lower cholestrol naturally
There are other natural ways to lower cholestrol:-
– Start aerobic or cardiovascular exercise.
– Start taking Anti-oxidant supplements and Omega 3 Fatty Acid supplements to lower cholestrol, raise good cholestrol and to protect your heart.
– Take Garlic supplements or eat raw fresh garlic to lower blood pressure and cholestrol levels.
– Add spices such as cayenne pepper, cinnamon and turmeric to your cooking.
– Increase your intake of soya which has been found to be beneficial in lowering cholestrol.
– See a homeopath for advice on which homeopathic drugs are useful in the treatment of cholestrol.
– Sprinkle seeds such as flax seeds and linseeds on your food. They are a good source of fibre and Omega 3 Fatty Acids.

Medication
If your cholestrol level does not respond to dietary changes and natural methods, your doctor will inform you on how to lower cholestrol by taking certain cholestrol lowering drugs. Drugs can have side effects so it is worth trying all the other methods first.
– Niacin – This is Vitamin B3 and this vitamin has been shown to lower cholestrol if it is taken in high doses.
– Bile-acid Sequestrants or Resins – These work by binding bile (made form cholestrol) in the intestines to stop it being reabsorbed into the bloodstream.
– Statins or HMG-CoA Reductase Inhibitors – This type of medication works by blocking the production of cholestrol in the liver.
– Fibrates – Fibrates work by reducing the triglyceride level in the body while also increasing the level of good HDL cholestrol.
– Zetia – This medication reduces the amount of cholestrol which is absorbed from food.

As you can see there are many ways to lower cholestrol. Read books on how to lower cholestrol, see your doctor and keep informed.

How to lower blood pressure and cholestrol by loosing weight

This article will inform you on how to lower blood pressure and cholestrol by losing weight. Being overweight causes health problems like high cholestrol and hypertension, otherwise known as high blood pressure. There are many ways you can lose weight some that work faster then others.

My friend who is a nutritionist said “You can eat whatever you want, as long as you exercise”. I don’t know if I believe all of that statement but exercise is a big part of staying in shape and healthy. Exercising will increase HDL while reducing LDL levels. There are certain exercise routines that focus more on cardiovascular activities. A cardio vascular exercise would be walking, jogging, running and swimming. These activities get your heart rate pumping and improve your overall vascular health by making your heart stronger.

Starting an exercise routine is always the easiest thing to do. If you haven’t exercised in years you have two options join a gym or start off with something easy like walking. Joining a gym is a good way to stay motivated. There you can hire a personal trainer or even join a class. I never fit in the big gyms so I signed up for Lucille Roberts, which is a woman only gym. There I was able to take some step classes that helped me lose weight faster then if I had been on my own.

When trying to lose weight you should exercise at minimum 3 times a week. If you’re trying to lose weight to lower your cholestrol and blood pressure, doctor’s recommend at least 30 minutes a day. It’s hard to find time for anything these days, especially time to exercise. There are little things you can do to keep yourself active when you’re short on time. One thing I try to do is park far away from any store I need to go to. By parking in a spot that is father then I would like it to be, I’m forced to walk. When doing errands you can wear ankle weights, they will make grocery shopping a workout in itself. Doing household chores like cleaning, vacuuming, gardening and laundry don’t burn a huge amount of calories but its better then sitting in front of the TV.

Diet is pretty important when trying to lose weight especially if you don’t have the time to exercise. By removing saturated and trans fat from your diet, you’ll lower your cholestrol. Eating the right foods will also make you feel better and have more energy.

In some very sever cases of obesity diet and exercise might not be enough for some people. In this case your doctor might request you to have a gastric bypass surgery. This surgery limits the amount of food your body is able to digest at a given time. Not only will the surgery aid you in losing those pounds, but can help you to maintain a healthy weight down the road, by learning portion control. Gastric bypass surgery will help you lower blood cholestrol and high blood pressure and even cure type two diabetes.

Find out what your ideal weight is and what you need to do to maintain it. By losing weight you will decrease your chances of hypertension, stroke and heart disease, while looking and feeling great.

How much cholestrol in shrimp?

In the past shrimp has gotten a bad rap for being high in cholestrol. How much cholestrol is in shrimp?
In about 3 ozs of raw shrimp there is roughly 130mg of cholestrol.The cholestrol in shrimp is high but new studies show that eating shrimp may be healthier for you then you think.

A study was done by Rockefeller University on 18 different people who were eating a variety of low fat diets. The participants all had normal cholestrol levels at the beginning of the study. One of the diets they were on consisted of eating ½ pd of steamed shrimp a day. Surprisingly the subjects HDL cholestrol levels did increase over the course of 2 months, which lowered the LDL levels. Scientists believed this may be due to the fact that shrimp is a low fat food and that shrimp is packed with a ton of nutrients.

Shrimp contains omega 3 oils, niacin and vitamin B12. If you look at herbal supplements used to lower cholestrol you’ll see that all three of those are used. These three key supplements have been used in weight loss techniques, lower cholestrol & blood pressure. Shrimp has almost no saturated fat in it and for reasons that have yet to be proven; the cholestrol found in shrimp is harder for your body to absorb.

A recent study showed that boiled and steamed shrimp showed the same amount of cholestrol that’s found in white meat chicken. If that’s the case you are better off eating shrimp then chicken. Chicken does not contain the same omega oils that shrimp or most seafood do. Omega oils have been known to help cure depression, headaches, help prevent heart disease and maintain cholestrol levels and blood pressure.

Hearing that shrimp is no longer a food to avoid if your cholestrol is high is great, but be careful. Even though it’s a low fat food, if you get it fried and marinated in a fatty dressing it defeats the purpose. Stick to steamed shrimp if you’re on a low fat diet plan. The TLC diet allows you to eat shrimp as long as you stick to your goal of now more then 200mg of cholestrol a day.

There are few different ways you can eat shrimp that will be okay for a low cholestrol diet. Steamed or boiled are the best ways to eat it, if you’re on a low cholestrol diet. There are some great tasting alternatives if you need some spice to your shrimp. Try a Thai coconut shrimp recipe that is low in fat, lemon cilantro shrimp, beer steamed shrimp with tomato salsa, shrimp dejonghe (substitute butter with margarine) shrimp cocktail, steamed vegetable and shrimp, baked Italian shrimp and sensational boiled shrimp.

Drug free products that help lower cholestrol

Most medications these days have side effects. In today’s market there are a ton of different drug free products that help lower cholestrol, ranging from vitamins to herbal supplements to homeopathy treatments.

cholestrol MD is a natural drug free solution that aides in lowering cholestrol. This product claims to lower LDL by use of a compound called phytosterols. Phytosterols are plant sterols that can be found in all plants and compete with the cholestrol already present in your body. Clinical studies show that phytosterols have been known to reduce cholestrol levels and have had no proven side effects. Corowise is another product that also uses Phytosterols to combat high cholestrol.

Royal jelly which comes from bees is another drug free product that can help lower cholestrol. Royal jelly is the secretion that is used to feed honey bee larvae. The key behind royal jelly’s success is all the nutrients that are in it. It’s full of vitamins and over 18 amino acids that help the body flush free radicals and unclog arteries. There are many added benefits you get when taking royal jelly; it has been known to give you more energy, strengthen your immune system, and reduce stress, in some cases even helping to cure depression.

Cholesto-Rite is an herbal remedy that is safe and is non-habit forming. This natural remedy helps to regulate the body’s LDL and HDL levels, while also assisting the body in fighting off free radicals. Each capsule is filled with an array of different herbs like, red yeast rice, Gugulipid, Aspalathus linearis (Rooibos). Cholesto-Rite is also gluten free contains no artifical flavors or colours. This drug free medication claims to help regulate cholestrol, but does not state if it will help to decrease, but may be used along side certain medicatiosn that can.

Niacin ialso known as vitamin B3, has been known to help lower cholestrol. The only negative side effect from this homopathic remedy is skin flsuhing. Skin flushing is when your skin has awarm tingling feeling and a flsuhed look.

Centrum Cardio is a new vitamin that will help lower cholestrol, by uisng Phytosterols. Centrum Cardio is the first multivitamin to sue the plant sterol. This multivitamin comes packed with all your basic needs plus the added Phytosterols that aide in lower cholestrol. By taking a daily serving you can expect to see your levels decrease in around 4 weeks.

If your cholestrol level is high, taking a drug free medication might not be the most effective solution for you. Always discuss with your doctor the various treatments and medicines available to you. The best and most natural way to combat high cholestrol is to have a diet that consists of low calorie/ low fat foods, lean meats, high in fiber, whole grains, fruits and vegetables.

Diets for high cholestrol

When researching diets for high cholestrol, there are a few that can be found on the market. Most of the diets call for the same foods, low fat, full of whole grains, vegetables, low calorie foods, fruits and lean meats.

The first diet on the list is the Mediterranean diet, based off of the eating habits of inhabitants of Greece and other countries that surround the Mediterranean Sea. This diet was first introduced in 1993 and has grown seemingly popular. The reason behind its success is due to an overall balanced diet that is enjoyable to eat. Even though the diet is high in fat these fats are all considered good fats. Olive oil is the main source of fat in this particular diet. Olive oil does not contain the high saturated fat that is found in animal based products, such as butter and milk. The Mediterranean diet has some added bonuses to it also, for example drinking 1-2 glasses of red wine a day or being able to eat pasta as long as it’s whole grains. Most of the cheeses you’ll eat on this diet are mozzarella and feta. A normal breakfast on this diet would be an egg white omelet with spinach and feta cheese, which is quite tasty. Lot’s of beans, lean meats and fish are all key elements from this diet that help reduce cholestrol.

If you have very high cholestrol your doctor might recommend the TLC diet, “therapeutic lifestyle changes”. The main focus of the TLC diet is to lower fat intake every day. This diet consists of the following: total of only 5 ozs of lean meat a day, fish and shellfish, tofu, egg yolks but only up to 2 a week, substitute egg whites in any recipe if possible, buy either fat free or skim milk, soy milk is another alternative, and eating 3-5 servings of fruits and vegetables each day.

Quaker oatmeal has a 30 day challenge on their website called the “smart heart challenge”. There are three steps to the challenge and it’s free to use. The first step is to check your levels beforehand, then make sure to eat a min of ½ cups of cooked oatmeal a day and limit foods that are high in saturated fat. Quaker oatmeal gives you a scoreboard that can be printed out or used online. Every day you record your heart points and track it for an entire month. The last step in the challenge is to exercise. By adding cardio exercise such as walking, you decrease your cholestrol levels. The website has a ton of resources on cholestrol, including recipes, tips and tricks for weight loss, treatment and general information.

A cholestrol test

Doctors’ now recommend that everyone over the age of 20 should have their cholestrol tested. If going to the doctor is too much of a hassle, you can now purchase an over-the-counter cholestrol test that can be done at home. Some of the newer tests are even able to provide a more accurate reading on your LDL and HDL levels, then before.

When getting your cholestrol tested it’s important to remember to fast for at least 9-12 hours before you’re scheduled to take the test. You can drink water, coffee and tea but with no sugar or cream in it. Whether at home or at your primary physician’s office all tests use blood to check your cholestrol levels.

If using an at home test that came in a kit, there will be a finger pricker. The instructions are easy enough to follow and can be performed at any time or place. Make sure you have a watch or timer that can be used to time the test. Before using the finger pricker wash your hands with soap and water, and then massage them to increase blood flow. The finger pricker is a one time use only, so make sure you are ready. When you’re ready to start prick your fingertip with the pricker. Inside the finger pricker is a needle that will draw blood and retract back into the pricker.

In the kit came a test with a designated area for you to drop your blood on. Squeeze your finger over the correct spot onto the test and then follow the rest of the directions. Once you have finished the test check your readings with your doctor, if you have any questions. Some home tests will be able to tell you your total cholestrol and HDL while others will just tell you your total level.

The at home cholestrol tests are fairly cheap and can be bought at almost any drugstore. Some common brands are Cardiochek, Home Access, Q-Steps and First Check, all ranging in pricing for $20.00 or less. When buying an at home test if you have any questions, talk to the pharmacist before deciding to purchase one.

If you opted to go to your doctor’s to have the test done they’ll use a needle to draw out the blood. The procedure is simple and takes only minutes. By wrapping an elastic band around your arm, the nurse is able to swell a vein and take a sample. Having the test done at your doctor’s is better then just doing an at home kit. At your doctor’s you can discuss what your readings mean, what steps you will need to take to reduce your cholestrol and what medications you might need if your readings are high.