If you are overweight, the chances are almost 100% that you have a problem with high cholesterol. You can lower your LDL and elevate your HDL just by dropping some pounds. Eat fewer fatty foods and more fruits, vegetables, grains and beans and it's a pretty good bet that you will slowly but surely lose weight.
Include your family
Eating habits carry through to adulthood. Get your children on a healthy eating pattern early. Don't begin until they are at least 2 years of age, however. Babies need extra fat calories to develop properly.
Snack all you want
Yep, that's what I said. Snack several times a day on low fat foods. Yogurt, fruit, vegetables, bagels and whole grain breads and cereals are excellent for snacking. In fact, there is evidence that points to lower cholesterol levels in people who eat several small meals a day. Eating often can keep hormones like insulin from rising and signaling your body to make more cholesterol. Make certain that your total intake of calories doesn't go up when you eat more often.
Nuts to you!
Do you like nuts? If you do, sprinkle a few on your cereal, bake them into muffins or pancakes or add them to casseroles or stir-fries. Walnuts and almonds are especially good. Eating about three ounces of walnuts a day is shown to decrease blood cholesterol levels by 10% more than an already low fat, low cholesterol diet. Walnuts are high in fat, but it is mostly polyunsaturated fat, which is the kind that lowers cholesterol. Another study shows that about three ounces of almonds which are rich in monounsaturated fat, lowers LDL by 9%!
Eat chocolate
Aha! All you chocoholics rejoice! Studies indicate that the fat in chocolate is stearic acid and has no effect on cholesterol levels. The chocolate does not increase LDL and could raise HDL a wee bit. But chocolate is still high in fat and calories so don't go overboard.
Drink fruit juices
You may have read about the low rate of heart disease in France. It led researchers to believe that the French habit of drinking red wine with meals contributes to this. Apparently some of the non-alcoholic ingredients in red wine raises HDL and suppresses the body from producing LDL. Purple grape juice works the same way. It will work like red wine to lower the fat level in your blood. The LDL lowering effect of red wine and grape juice comes from a compound that grapes produce normally to resist mold. The darker the grape juice, the better. Grapefruit juice does the same thing and it may also help your body get rid of that nasty plaque that we discussed earlier.
Eat garlic
Cholesterol lowering effects of garlic have been demonstrated repeatedly in people with normal and high cholesterol. Eat all the garlic you can. It also seems to raise the HDL levels as well. If you are worried about the odor, take the tablets instead. They have proven to be nearly as effective as the cooked or raw cloves.
Wednesday, January 31, 2007
Lower Your Cholesterol Naturally
Low Cholesterol Diet, Health Prevention Techniques For The Next Generation
A low cholesterol diet can prevent illness and allow you to live a healthy life. Building this type of diet into your lifestyle can be the foundation for an excellent preventive program that is dedicated to giving you and your family many more healthy years.
Prevention is key. We need to institute programs that detect health risks early and prevent them from becoming life threatening diseases. Low cholesterol diet programs can go hand in hand with preventive diagnostics, health risk assessments, counseling and intervention.
It is critical that consumers, healthcare providers, employers and policymakers embrace a culture of prevention in approaching healthcare challenges. Roughly four percent of Americas $2.2 trillion dollars in annual healthcare spending is devoted to prevention.
As long as prevention techniques are not practiced daily, Americans will continue to experience alarming levels of obesity and serious illnesses like heart disease, stroke, diabetes and cancer.
A low cholesterol diet will go a long way in arresting Americas health care challenges. A new and different healthcare culture must be adopted. We are making great gains in treating diseases but not in preventing them. Preventive healthcare has been successfully tested at St. Luke's Regional Medical Center.
"The prevention model developed by U.S. Preventive Medicine represents an innovative, tangible way to engage hospitals, physicians, employers and consumers in the shared mission of improving America's health."
David B. Nash, M.D., M.B.A, Chairman, Department of Health Policy at Jefferson Medical College of Thomas Jefferson University and Chairman, U.S. Preventive Medicine's National Advisory Board.
The American Heart Association reports that the lifetime risk of developing hypertension is approximately 90 percent for adults between the ages 55 and 65. One third of those affected are not aware they have this condition. So much of this has to do with diet.
The World Health Organization reports that 50 percent of the deaths and disability from heart disease and strokes worldwide can easily be cut. It will take a combination of cost effective national efforts and individual actions. A low cholesterol diet can reduce major risk factors such as high blood pressure, high cholesterol and obesity.
The Centers for Disease Control and Prevention reports that preventive efforts in the area of diet can benefit the 17 million Americans with type 1 or type 2 diabetes.
According to the Organization for Economic Cooperation and Development, the U.S. spends more than twice per capita on healthcare than any other country in the world. However, our health outcomes rank below many other developed nations.
America has approximately 80 million baby boomers who are marching gracefully toward seniority. The duel approach of a low cholesterol diet and healthcare prevention programs must be incorporated into lifestyles now before its too late.
Lower Your Cholesterol For A Healthier Life
Cholesterol is a waxy substance that the body needs to function normally. Your body uses cholesterol to produce certain hormones and make vitamin D. It also produces bile acids that digest fat. But your body only needs a small amount of cholesterol to perform these functions. Too much cholesterol in your bloodstream will start to adhere to the artery walls and form blockages. These blockages are the cause of heart attacks and strokes.
It is important that you keep your cholesterol at a healthy level. While high cholesterol can be hereditary, a lot of our cholesterol problems come from the food we eat and lack of exercise.
The best way to lower your cholesterol is to lose weight. Being overweight interrupts the bodys metabolism causing the body to hang onto too much fat. Following a low fat, low cholesterol diet and getting more exercise will help you lose weight and lower your cholesterol.
Here is a guide on what foods to eat and what foods to limit:
Food you should eat:-
* 5 servings per day of a variety of fruits and vegetables.
* 6 servings per day of whole grain breads, rice and pasta. Oatmeal is especially beneficial.
* 2 to 4 servings of fat free or low fat milk products.
* 6 ounces of lean meats or skinless poultry per day.
* Beans and peas.
* Nuts and seeds in limited amounts.
* Unsaturated vegetable oils. But limit the amount of margarine and spreads made from them.
Foods to Limit:-
* Whole milk, creams and ice cream.
* Butter, egg yolks and cheese.
* Untrimmed fatty meats and organ meats.
* Processed meats such as Bologna, hot dogs, salami and sausage.
* Bakery goods made with saturated fats and egg yolks.
* Coconut oils, palm oils and palm kernal oil which are saturated fats.
* Solid fats such as shortening, partially hydrogenated margarine and lard.
* Fried foods.
Lowering cholesterol does not mean that you cut out all the fats. You just exchange them. The above guidelines should help you determine how to do this.
There is a lot of focus on cutting back on the fats in the food we eat but did you know that there are beverages that can help lower cholesterol? Studies have shown that green tea has a lot of powerful antioxidants that help lower cholesterol and can even lower blood pressure.
Orange juice contains folic acids that help lower homocysteine levels in the body. High homocysteine levels can cause cholesterol to change into oxidized low density lipoprotein which can damage the arteries. It can also make blood clot easier and increase the risk of blockages.
Grape juice is loaded with certain antioxidants that help prevent red blood cells from clumping together to form clots.
Research has proven that having 1 to 3 ounces of wine a day can lower your risk of heart attack. But do not drink it if you have an alcohol dependency problem or high blood pressure.
Keeping your cholesterol at a healthy level takes some effort on your part. Lose weight, exercise, quit smoking and eat healthily. This may seem like a lot to some but you only have one heart. It is your responsibility to take good care of it.
The Essential Facts to Keeping Healthy
Current health studies show that our population is growing bigger and getting fatter each year. More than 50% is overweight! Obesity has now reached pandemic proportions and has become a serious problem to our personal health, making it a burden on our health system.
There are many health problems and diseases associated with being overweight and obese, for example: skeletal problems, heart disease, diabetes, cancer and sleep apnea to name a few. Studies have also shown that a relationship exists between excessive bodyweight and increased mortality. Increasing one's body weight by 10kg will directly affect their lifespan by decreasing their living years. Obesity is a serious problem, however it can be fought and its effects reversed.
There are a variety of ways of combating obesity and preventing / reversing the health complications that arise from it. Obesity prevention can occur through a number of factors including 1.Dieting 2.Lowering Fat and Cholesterol. 3.Exercise.
1.Diet
Dieting can be extremely difficult, as a matter of fact, in the long term, more diets fail than succeed. So what is the secret to a sustainable and successful diet plan? The answer is lifestyle change. Change the way you eat and change the way you live. If you are seriously thinking of dieting, then think about the foods you eat on a daily basis and substitute them with healthier alternatives. Substitute the fast foods you would normally eat with fresh meats, cereals, fruits and vegetables. Keep score of your daily calorie intake and remember to exercise for at least 30 minutes per day.
2. Lowering Fat and Cholesterol
Inactivity, poor diet and lack of exercise lead to an increase in body fat and a rise in cholesterol. Cholesterol is a type of fat that is essential to the human body, however an excessive buildup of cholesterol in the blood and arteries can lead to serious health complications. Cholesterol is a major contributing factor in the cause of coronary artery disease which can lead to heart attacks. There primary cure for lowering the cholesterol levels is through dieting and reducing the amount of fat in your diet. A change of lifestyle and eating habits is also needed to have an overall impact in reducing and sustaining cholesterol. Below is a list of high cholesterol producing foods that should be avoided:
*Dairy intake – Reduce you high fat dairy consumption by substituting high fat cheeses and milks with low fat ones. You will find many 99% fat free dairy products are now on offer in supermarkets.
*Avoid meats that are high in visible fats and substitute them with lean cut meats and skinless chickens.
*Use healthy cooking oils and margarines. Choose oils that are low in saturated fats such as virgin olive oils and margarines that include plant sterols which help the body absorb less cholesterol.
*Minimise your fast food intake such as pizzas, burgers, fish and chips, and deep fried foods in general.
When combating high cholesterol, changing poor eating habits is only part of the solution, you also need to reduce the amount calories you consume on a daily basis, and that can only be solved through proper dieting and exercise. If unsure about your cholesterol level, it is always advisable that you seek the medical attention from your local physician.
3. Exercise
Exercise is a vital and essential part to our wellbeing. Whether riding a bike or walking 30 minutes a day, mobility is the key to a healthy lifestyle. Regular physical exercise is essential in preventing many bodily disorders including coronary heart disease, obesity and type 2 diabetes. Exercise is also vital in the building of healthy bones, muscles and in bolstering the human immune system.
Dieting, exercise and healthy eating plans are essential factors in maintaining strong and healthy bodies. They are all however interrelated and should be practiced in conjunction with one another; reducing a high cholesterol level depends on healthy eating habits and proper dieting. A proper diet should also be supported with regular and frequent exercise in order to achieve weight loss and an overall healthy lifestyle.
Heart Attack Prevention Tips
While some have to fight the battle of the bulge for mere shallow reasons, there are those who do all the dieting and exercising to reduce their cholesterol levels just to stay alive. And while cholesterol is an important component of the membranes of cells, playing an important part in maintaining brain synapses as well as in the immune system, it is also the largest cause of heart attack and stroke.
While it is great that most people who are suffering from high levels of cholesterol go to their dieticians to have their daily eating habits tweaked by following a strict meal plan in order to help them lower their cholesterol levels (hopefully back to normal levels), some people have really gone overboard, but if you feel compelled to lower your cholestorol, consult with your doctor, most doctors are fine with prescribing cholesterol reducing drugs.
Together with a healthy diet and regular exercise, the drugs can make quite a difference in your cholesterol levels, at least enough that your levels can be considered safe.
There are four kinds of cholesterol reducing drugs:
1. Bile acid
Sequesterants are cholesterol reducing drugs that aim to bind with the bile that is being produced by one's liver. The bile helps out in our digestion as well as in the absorption of fats from the intestine. This cholesterol reducing drug blocks out the digestion of fats from the bile to help prevent the formation of cholesterol. Various cholesterol reducing drugs in this category are the following:
- Colestipol
- Colestid
- Coleseyalam
- Welchol
- Cholestyramine
- Questran
2. Statins
Popularly known as statins, the HMG-CoA inhibitors are cholesterol reducing drugs that prevent the enzyme called 3-hydroxy-3-methyl-glutaryl-conenzyme, a reductase, from converting fat into cholesterol. This cholesterol reducing drug is seen as the most effective one in the market today and does some added good to one's body as 2003 reports claim that people with heart failure but no coronary artery diseases receive great benefits from this in as early as 14 weeks.
Popular drugs from this cholesterol reducing drug group include:
- Simvastatin
- Zocor
- Cerivastatin
- Baycol
- Fluvastatin
- Lescol
- Lovastatin
- Mevacor
- Prevastatin
- Pravachol
- Atorvastatin
- Lipitor
3. Fibric Acid
The cholesterol reducing drug called fibric acid and its derivaties are less effective than the statins when in comes to lowering one's cholesterol level.
Popular drugs under this kind of cholesterol reducing drugs are:
- Clofibrate
- Atormid-S
- Gemfibrozil
- Lopid
- Fenofribrate
- Tricor
4. Niacin
Niacin, or vitamin B-3, also is effective in lowering cholesterol levels. Although the normal vitamin dose of niacin is only set at 20 mg for each day, the dose required to reduce cholesterol levels is at least 500 mg each day. Niacin helps reduce cholesterol by inhibiting very low density lipoprotein (VLDL) secretion in the bloodstream.
Keep Your Cholesterol low
Everybody knows that cholesterol has much to do with heart disease. Dangers of high cholesterol is not what you have to worry much if you know what cholesterol is and how it affects you.
1. Cholesterol And Heart Disease
Your blood cholesterol is a major factor in the risk of suffering from heart disease. In fact, the higher your cholesterol level, the greater the chances you have of getting a heart attack. Heart disease is the leading cause of death among men and women in the United States. Every year more than a million Americans suffer heart attacks, and half of that number die from heart disease.
2. How Does Cholesterol Cause Heart Disease?
When your body has too much cholesterol, it builds up in the walls of your arteries. This causes your arteries to harden. Your arteries, as a result of this, narrow down or get blocked. This reduces the flow of blood through your body. Oxygen is carried throughout your body by blood. If an inadequate supply of oxygen to your heart occurs because of reduced blood flow, you may experience chest pains. And if the blood supply is completely cut off, the result is a heart attack.
Unfortunately, high blood cholesterol has no symptoms. So it is hard to gauge the status of your arteries. Whether or not you suffer from heart disease, lowering your cholesterol is important to maintain good health.
3. What Affects Cholesterol Levels?
I. Diet
- Oils, Eggs, Margarine and Butter
- Saturated fat
- Fatty foods
II. Weight
Being overweight is also a factor for heart disease. There is a correlation between weight and cholesterol levels. Following that, losing weight can help lower cholesterol levels.
III. Physical Activity
If you are not physically active and have a sedementary lifestyle, you have a greater risk for heart disease. Regular exercise can help lower cholesterol level, and has many untold physical benefits. Consult a doctor about a training regimen that suits you. Overexertion is equally bad for the health.
IV. Age and Gender
Cholesterol levels rise as men and women get older. Before menopause, women have lower total cholesterol levels than men of the same age. After menopause these levels have been observed to rise.
V. Heredity
High cholesterol levels are sometimes inherited from your ancestors. If your family has a history of heart disease you may want to consult a doctor regarding possible preventive medicine.
4. Therapeutic Lifestyle Changes (TLC)
You can lower your cholesterol through the help of TLC. It is a set of activities that can help lower your LDL (the bad part of cholesterol). The main parts of TLC are:
I. Diet
- Eat low-fat, low-cholesterol meals
- Eat fruits, vegetables and high-fiber grains
- High fiber foods are very effective at 'sweeping' away cholesterol
II. Weight Management
- Don't be overweight
- Consult a chart to see the recommended weight value for your height, gender, and age
- Scan your body to determine its fat percentage. Healthy bodies will contain fat!
III. Physical Activity
- Exercise for 30 minutes per day
- Always consult a medical professional regarding this regimen
- Health is wealth
Sunday, January 28, 2007
Discover The Ancient Cholesterol Lowering Secrets of Gugulipid
Gugulipid is an ancient herb that comes from the gummy resin of the mukul myrrh tree, and has been used in India’s traditional Ayurveda medicine dating back thousands of years.
Traditionally, gugulipid was used to treat obesity and arthritis. Although still used for these same purposes, over recent years, many clinical trials have also proven its efficacy in lowering bad cholesterol (LDL) and raising good cholesterol (HDL). Moreover, it is one of the few substances that can also decrease triglycerides. Expensive prescription statin drugs, by contrast, do not lower triglycerides. And having high triglycerides in conjunction with elevated cholesterol appreciably raises the risk for heart disease than just high cholesterol alone.
Other benefits are its ability to prevent plaque from forming in arterial walls, which can lead to heart attacks if unchecked. Moreover, it acts as an anti-coagulant by inhibiting blood platelets from clumping together, and, therefore, affords protection against blood clots.
Gugulipid also harbors antioxidant properties; antioxidants scavenge free radicals, which are highly reactive substances that damage cells, leading to premature disease and aging. Its ability to alleviate arthritis stems from anti-inflammatory properties, the same of which have even shown it to be more effective than tetracycline when used orally as a treatment for acne.
In rare cases, gugulipid has been known to cause minor gastrointestinal problems, including nausea and gas. Pregnant women should avoid this herb, and anyone with a medical condition should consult a physician before supplementation.
Gugulipid seems to be a very promising supplement for those who are looking for a safe alternative to statin drugs in lowering their cholesterol. Oftentimes, those who are trying to reduce their cholesterol are also looking to shed some excess weight, so the weight loss benefits of gugulipid would only serve to enhance its ability to lower one’s risk of heart disease overall. The only other known natural substance that has been studied more for its efficiency in lowering cholesterol is policosanol, an extract from sugar cane wax.
Overall, I believe gugulipid is a supplement well worth checking out.
Lower cholesterol level naturally
It can be devastating to find that you have high cholesterol. There are so many dangerous health risks involved with having high cholesterol and lowering it quickly becomes a number one priority for both you as the patient and for your doctors, often starting with high levels of medication. But all medications have side effects and cholesterol medications are no different than any other category of medicine. There must be a better way to lower your cholesterol, rather than turning to high doses of drugs!
The patient must first understand exactly why reducing cholesterol is so important, and then look at the natural ways to reduce cholesterol . First, when your cholesterol is lowered, you greatly reduce your overall risk of having serious cardio vascular conditions, such as a heart attack or a stroke. Also, lowering cholesterol reduces the formation of new plaque in your arteries, as well as reducing the existing plaque you have. Finally, the plaque buildup in your arteries is in danger of rupturing, causing serious problems and lowering the overall cholesterol prevents this complication.
The first thing to do to naturally improve your health by lowering cholesterol is to reduce the amount of calories that are in your diet from fat. Around thirty percent of the calories you consume should come from fat and no more. Also, avoid over eating any form of food, as your body turns unneeded foot indo fat, which raises your cholesterol rate.
There are several holistic medications, or herbal remedies, you can take to lower the level of the "bad", or LDL cholesterol, in your body. One option is guggulu, which is taken from the mukul myrrh tree. This herb helps lower both blood pressure and cholesterol. It is taken as an extract.
Policosanol is a second option for herbal cholesterol remedies. This herb comes from the wax in sugar cane and is highly effective in lowering LDL in the blood stream. Also, there are relatively few side effects to policosanol.
Pantethine is a great herbal cholesterol treatment option because while it works to reduce the levels of LDL cholesterol, it also increases the levels of HDL, which is the type of cholesterol your body needs. The side effects of most cholesterol medications are non-existent with pantethine.
Garlic and fish oil are two natural items you can take to improve your overall heart health. Garlic seems to have properties that help reduce the build up of arteriosclerosis. Fish oil contains helpful fats that lower cholesterol, particularly in women and also help prevent blood clots. For those who do not take much garlic and fish in their natural diet, these substances can be taken in capsule form.
Exercise is key to overall heart health. While it may not have a direct correlation to cholesterol, exercise does keep the body from building up too much fat, which will eventually lower the level of LDL in the blood stream. Also, studies seem to indicate that those who are smokers and quit the habit also see a lowered risk of cholesterol. These supplements and simple precautions can make great strides in keeping you healthily for many years to come!
Michael Russell Your Independent guide to http://cholesterol.guide-for-you.com/
Cholesterol Test: Screening To reduce risk of Heart Attack
Cholesterol testing is used to estimate risk of developing heart disease. High blood cholesterol can indicate hardening of the arteries and an increased risk of death from a coronary event.
A cholesterol test is recommended for adults once every five years, as a routine part of preventative health care. This screening is frequently done in conjunction with other tests, including low-density lipoprotein (LDL), high-density lipoprotein (HDL), and triglycerides (lipid profile).
Cholesterol testing is done more frequently (a couple of times per year) for people who have been told to change their diet or who are taking drugs for management of undesirable levels. In this scenario, testing can track whether efforts are paying off.
What Test Results Mean
Desirable: below 200 mg/dL (low risk of heart disease)
Borderline High: 200 to 240 mg/dL (moderate risk)
High Risk: above 240 mg/dL (high risk)
If a cholesterol test reveals that you are “borderline high,” your doctor may decide to order a lipid profile to determine whether the high cholesterol is the dangerous LDL or the beneficial HDL.
What happens if cholesterol testing comes back as “high risk”? In this scenario, your doctor will order a lipid profile plus other tests to try to determine what has caused or is causing your high cholesterol.
If you trying to reduce levels, expect another cholesterol test. Repeated tests may be needed to see whether your cholesterol is decreasing. Your doctor will set a target value and this will most likely be based on your LDL.
Cholesterol Testing
Men over 40
Women over 50
Postmenopausal women
Overweight people
Smokers
Diabetics
Those with high blood pressure
People who have inherited risk factors
If a cholesterol test reveals unsatisfactory results, dietary changes can help and it is a good idea to consult with a nutritionist or a dietician who can help you to determine which foods to choose and how to cook using low-fat methods.
In the aftermath of cholesterol testing, there are other things you can do. Making exercise part of your regular routine can help, as can quitting smoking and reducing the amount of coffee you drink.
The benefits of plant compounds are increasingly being recognized. A natural supplement containing specific ingredients can help you in your efforts to normalize and lower undesirable cholesterol levels.
Vitamin E oil is a natural anti-oxidant, helping to prevent atherosclerosis. Green tea extract can help protect against heart disease. Beneficial polyphenols and catechins are abundant in green tea.
Lecithin oil is beneficial for people suffering from high cholesterol levels. It helps to suspend globs of fat in the body, thereby aiding in excretion. D-limonene is found in orange peel oil. It helps to dissolve cholesterol gallstones and can reduce cholesterol in a manner similar to tocotrienols.
Other substances such as policosanol, beta-sitosterol, chromium, selenium, inositol and pumpkin seed oil are found in natural supplements.
A cholesterol test and the results obtained can a warning of what may lie ahead. Implementing protective measures can reduce your risk and prevent future problems.
You need to discuss any dietary changes and use natural substances with your doctor, when attempting to adjust cholesterol levels. If your levels are on the higher side, cholesterol testing is one of the best things you can do for your health.
Athlyn Green is an avid health enthusiast with an interest in natural remedies for treatment of health disorders. She has contributed to a section of http://www.healthy-cholesterol-guide.com dedicated to natural treatments for high cholesterol and heart disease prevention.
Lower Cholesterol Naturally - Alternatives to Statin Drugs
Huge topic. I can write a book on this but best not yet! Two more years of med school yet and by then I'll be even more versed in how to lower cholesterol naturally.
First: What is cholesterol?
According to Stedman's Medical Dictionary, cholesterol is "the most abundant steroid in animal tissues, especially in bile and gall stones, and present in food, especially rich in animal fats, circulates in plasma complexed to proteins of various densities and plays an important role in the pathogenesis of atheroma formation in arteries."
What is pathogenesis of atheroma? It is the beginning stage of atherosclerosis which is the building of lipid [cholesterol] plaques within the structure of arteries. These plaques narrow the vessel wall thereby limiting the flow of blood. Limiting the flow of blood causes turbulence which causes further deposition of plaque. The slowed speed of blood through the arteries helps lay down more plaque as well.
Ways to lower cholesterol naturally:
- Exercise: damn. How many times do you have to hear it - everyone says it. Because it works better than any drug out there. Why does it work? Simple biochemistry and physiology. Exercise requires energy. Energy comes from sugars, fats and proteins. When the sugars and proteins are burned, fats must be converted into useable forms of energy. The liver steps up by making good cholesterol, HDL. HDL goes around and picks up bad cholesterol, LDL. It converts this into useable energy. So, by exercising, your energy requirements increase thereby lowering cholesterol naturally. Exercise 30 minutes a day as often as you can in a week. Try one day a week and build up. You'll become addicted to it. Better that than statins.
- Eat soluble fiber: Where can you find that? In beans and whole grains. The FDA's page on fiber is not too shabby. Fruits and vegetables contain insoluble fiber. Soluble fiber actually binds to cholesterol removing it from your body. Insoluble fiber adds bulk to your stools making you more regular - which is extremely vital as well.
- Limit animal fat foods: damn again. Even Stedman's Medical Dictionary said cholesterol is the most abundant steroid in animal tissues. They didn't say plant tissues. I'm not saying avoid it completely. Just keep an eye on it - don't chomp down endless roast beef sandwhiches with mayo and four kinds of cheese.
- Inositol: This is time-released niacin in the no-flush form. Niacin is a main player in cellular metabolism. If one is low in niacin, then the energy reactions do not go forward. If they do not go forward, lipids accumulate which is directly tied to high levels of choleterol. A study on time-released niacin shows its effectiveness. The study I found used pharmaceutical time-released niacin but I believe these two are very similar - with the natural form being superior. The bottom line of the study: "The results show that niacin ER [extended release] produces a beneficial effect on lipoprotein subclasses, specifically decreasing the more atherogenic small, dense LDL particles and enhancing the cardioprotective large HDL particles." Remember what I said about bad LDL and good HDL? The inositol sounds pretty good now doesn't it?
- Red Yeast Rice: This is what the pharmaceutical companies make some statin drugs from - directly! So why not take it in its natural state? It works quite well. It works by limiting the cholesterol reaction from going forward. This means that cholesterol's production is slowed down thereby lowering cholesterol naturally. I have found a great research article on PubMed for Red Yeast Rice. The research was done by the Center for Human Nutrition and is not biased by a natural supplement company. Here is the study: Cholesterol-lowering effects of a proprietary Chinese red-yeast-rice dietary supplement.
- Policosanol: This is sugar wax. Sound safe? It is. It does not turn off the cholesterol forming reaction as strongly as statin drugs. Our bodies need some cholesterol formed. Without it, numerous hormones would not be made and we would be dead. Thus, it is better to moderately limit production rather than severly limit. Policosanol has also shown to increase the levels of HDL. Do statin drugs do this? No. There is a good study on this that I found on PubMed. You'll notice it is not a study made by a natural supplement company or with biased interests. Here it is: Comparison of the efficacy and tolerability of policosanol with atorvastatin in elderly patients with type II hypercholesterolaemia
- Bio Lipotrol:
This natural cholesterol lowering supplement is made by Biogenesis. Bio Lipotrol has Red Yeast Rice, Inositol, Policosanol and Guggal Gum extract. I work for Biogenesis and have preceptored with Dr David Wood. I have visited with physician after physician that have used Bio Lipotrol and the results are seen within a couple weeks. Now this doesn't mean you can sit on your couch eating hamburgers and pizza while popping Bio Lipotrol capsules. I have already stated that exercise is the best medicine - along with the limitation of animal fats and an increase in soluble fiber. I did not know about Bio Lipotrol until a classmate kept buying it. I found her in the hall one day and asked her what it is. She told me it is working very well on her grandmother's high cholesterol levels. Then I became more interested. The benefits of being in med school - you find what works and what doesn't.
What are the dangers of Statin drugs?
I don't know all of the dangers but I know one that is not often addressed. Statin drugs give the false impression that the one taking them does not have to be proactive in lowering cholesterol. If a drug is lowering cholesterol without them doing anything, why not chomp on fatty foods? I'll tell you why. Statin drugs limit the production of cholesterol. They do not limit the intake of cholesterol. You do.
Also - statin drugs seriously limit the production of Coenzyme Q10. This is a major energy source for the human heart and electron transport chain. So if you are on statin drugs, take CoQ10. I believe statin drugs also limit the conversion of active Vitamin D. This I need to check on but it makes sense if following the reactions down from HMG-CoA, which is the limiting step in cholesterol synthesis.
If you want to lower cholesterol naturally, these steps will no doubt help you. I recommend having a sit-down chat with your physician. Most docs will listen to you and be supportive and knowledgable about this arena. If not, find a licensed and qualified naturopathic physician who will listen to you.
This information is not telling you to stop taking your statin drugs. It is merely information. Do not stop your statin drugs without consulting with your physician. Only then, under their direction, stop the meds if you implement other means.
If you are not on statin drugs and you don't have money to see a doctor, these steps may help you lower cholestrol naturally. But as I am not a doctor yet, I am not prescribing any of this information to you. It is up to you.
I hope you are still awake. That is a ton of information. I know I'm wiped. I've got to get away from this computer now.
Take care and stay healthy. And again - if you have any health questions, do ask me. I am here to help.
In health,
Ben
(c) 2005 Benjamin Lynch of HealthE Goods
Drinking Green Tea Might Prevent The Absorption of Cholesterol
There are many studies being conducted on the effects of drinking green tea and how it can benefit the body. Along with its possible antioxidant qualities, there are also studies pointing to the possibility that green tea can help you maintain and even lower your cholesterol levels.
Cholesterol comes in two forms, ‘good’ or HDL-cholesterol and ‘bad’ or LDL-cholesterol. Doctors are very concerned about the balance of these two types of cholesterol. Ideally, there should be more good cholesterol than bad. Also, there should only be very small amounts of the bad cholesterol in your blood.
Imbalances in your levels of cholesterol can lead to many diseases, one of which is atherosclerosis. Atherosclerosis is a hardening of the arteries caused by damage caused by high levels of bad cholesterol and other factors.
Studies revealed that green tea consumption in rats appears to lower their levels of bad cholesterol and even prevents them from getting high cholesterol when they are on high cholesterol diets. This has significant implications for the use of green tea in humans to prevent high cholesterol and heart disease. There are still more studies and research to be done before researchers can confirm that green tea indeed has such benefits.
Researchers have also studied how green tea was able to protect rats on high cholesterol diets from getting bad cholesterol. In 2000, a study came out that shed some light on how green tea is able to keep LDL-cholesterol levels down in laboratory rats. Doctors Teddy T.C. Yang and Marcel W.L. Koo studied the effects of Lung Chen tea consumption on a group of laboratory rats with high cholesterol diets.
Lung Chen tea is also known as Long Jing tea. It is a green tea, meaning that the leaves are unoxidized. Whereas other green tea leaves are steamed, Lung Chen tea is pan fried to stop the oxidation process. This tea is usually found to contain the highest levels of antioxidants, called catechins, of all teas. It’s typically very expensive and has a sweet flavor.
The doctors fed a group of male laboratory rats different diets according to their group status. The first group got a regular diet of Purina Rat chow and unlimited amounts of tap water. This was the control group. The other rat groups were given a 1% cholesterol diet with 0.5% cholic acid. Those in the cholesterol group were divided further into groups receiving 1%, 2% and 4% solutions of Lung Chen Tea to drink. One group didn’t receive any of the tea, but did receive the high cholesterol diet.
After eight weeks, the doctors collected two day’s worth of fecal matter from each of the groups and examined the contents. After nine weeks, they collected blood samples and examined the rat’s livers.
Immediately, they noticed that the rats in the high cholesterol group that didn’t get any Lung Chen tea had gained the most weight, while the rats in the 2% and 4% Lung Chen tea groups had actually lost a small amount of weight compared to the control group which remained on the rat chow.
Also, the blood samples revealed that while all the rats on the high cholesterol diet had a higher cholesterol level than those in the control group, the rats that had received the 2% and 4% solutions of Lung Chen tea had the lowest cholesterol levels of those in the high cholesterol group. It appeared that the Lung Chen tea protected them, which is what other studies previously had shown.
When the doctors examined the fecal content of the rats, they found that the groups with the 2% and 4% solutions of Lung Chen tea had higher levels of lipid and cholesterol excretion than those in the high cholesterol diet without any tea. This means that the Lung Chen tea is working to keep the cholesterol levels in the blood down by keeping it from being absorbed in the intestinal tract. Doctors theorize that this may be one of the mechanisms by which Lung Chen tea and possibly other green teas operate to help protect the body from high cholesterol diets.
Of course, this is only a study in rats and still needs to be examined in humans, but there is definite evidence that drinking green teas can help you maintain lower cholesterol levels.
Jon M. Stout is the Chairman of the Golden Moon Tea Company. Golden Moon Tea carefully selects the finest rare and orthodox teas, which are processed slowly and handcrafted with extreme care. At their website, you can learn more about their current http://www.goldenmoontea.com/ offerings, including their exceptional green tea
Chinese Teas May Help Lower Your Cholesterol Levels
For thousands of years the Chinese have claimed many health benefits can be gained from drinking teas. In fact, many international, Canadian and U.S. based tea drinkers agree that Chinese teas should be the beverage of choice. In fact, during a recent survey conducted by the Canadian Tea Council, over 40% of Canadians agreed that they drank tea for its “health benefits” and others stated that it “tasted great, had no calories or fat and can help you take better care of yourself.”
Only in recent years has the medical community jumped on the Chinese tea bandwagon. Now, researchers are conducting numerous studies on the viability of Chinese tea extracts in the treatment and prevention of many diseases and conditions. The most common types of Chinese teas are:
• Green tea
• Red tea
• White tea
• Black tea
• Oolong tea
• Pu-erh tea
• Flower tea
• Yellow tea
• Pressed tea
• Iron Buddha
• Kudin tea
However, of these eleven types, scientists seem most concerned with learning about green, red, white, and black tea. Here’s a little background about these teas:
Each of them come from the same plant Camellia sinensis but are merely picked at different stages of development and fermented or oxidized for different periods of time. The differences in oxidation and development allow for more or less of a certain kind of antioxidants in them often called catechins. Antioxidants have been shown to help protect the body from all kinds of damage.
Lucky for us, some of the claimed benefits look like they really exist. For instance, Chinese teas may help lower and maintain your cholesterol levels. A recent study looked at the possibility that the antioxidants in Chinese teas, specifically called epigallocatechin gallate (EGCG) could affect diet induced Hypercholesterolemia in rats.
Hypercholesterolemia is high levels of LDL or ‘bad’ cholesterol in the blood. This in of itself isn’t a disease but it can cause heart diseases, such as Atherosclerosis or ‘hardening of the arteries.’
In the study, laboratory rats were divided into four groups. These groups were all given a diet high in cholesterol and fat along with no EGCG, 0.2 grams EGCG, 0.4 grams EGCG and 0.7 grams EGCG per group on a daily basis. The rats were given the same diet for four weeks. After this time it was found that the levels of bad cholesterol in the rats given 0.7 grams EGCG was significantly reduced compared to the levels of bad cholesterol in the control group of rats given no EGCG at all.
In addition, the rats were given a sample liquid meal high in cholesterol and it was observed that cholesterol absorption in the intestines in the group of rats given the most EGCG was significantly reduced (62.7%) compared to the control group with no EGCG (79.3%). In essence, the study demonstrated that the cholesterol in the food the EGCG rats were given wasn’t being absorbed into their bodies as readily it normally would be, thus preventing it from getting into the bloodstream.
Researchers speculated that the EGCG interfered with the solubility of the cholesterol in the digestive tract so that it couldn’t be absorbed.
Another study of laboratory rats had similar results. This study used the extracts from Green tea, Jasmine, Iron Buddha, Oolong and Pu-erh teas in examining their effects on hypercholesterolemia in rats. Jasmine tea is made from a mixture of Jasmine flowers and Oolong or black tea leaves. Oolong tea is fermented or oxidized to a level between green tea and black tea in taste.
Pu-erh is a tea made from tea leaves that are fermented and then aged for as many as 50 years. Iron Buddha tea is an Oolong tea noted for a particularly fine flavor.
This group of rats was given a high cholesterol diet for one week before receiving the different tea extracts in their respective groups along with a continued high cholesterol diet for eight weeks. All the teas were found to lower the atherogenic index and increase the total ‘good’ vs. ‘bad’ cholesterol ratio in the rats.
The green tea and the Jasmine tea extracts contained higher levels of EGCG than the other extracts and it was found that they had significantly lowered the cholesterol levels in the rats compared to the other tea extracts. The teas also worked to reduce the average increase in liver size of the rats due to lipid disposition while they were on their high cholesterol diets.
Jon M. Stout is the Chairman of the Golden Moon Tea Company. Golden Moon Tea carefully selects the finest rare and orthodox teas, which are processed slowly and handcrafted with extreme care. At their website, you can learn more about their current http://www.goldenmoontea.com/ offerings, including their exceptional green tea
Make Your Own Low Cholesterol Diet
Cholesterol is a fatty substance produced by the liver. This substance has many important roles inside the body and in small amounts it is very important in helping the activity of the organism. In the presence of cholesterol, the body is able to synthesize vitamin D and hormones (testosterone and estrogen). The liver also uses cholesterol in producing bile, a substance used for the digestion of fat. Cholesterol covers the exterior membrane of blood cells and protects them from damage.
Although in normal amounts cholesterol is benefic for the organism, excessive amounts of this substance inside the body can lead to serious illnesses. High blood cholesterol levels are the main factor of risk in cardio-vascular diseases and can even cause heart failure. The surplus of cholesterol inside the body enters the bloodstream and deposits in different places of the body: arteries, soft tissues, organs. When cholesterol adheres to the inner walls of arteries, it obstructs the normal blood flow and prevents the oxygenation of the body organs.
Age, gender and internal dysfunctions are all considered to be factors that enable the accumulation of cholesterol inside the body. However, inappropriate diet also has a great contribution to blood cholesterol build up. A low cholesterol diet can help the body eliminate excess cholesterol and can prevent the accumulation of the substance in the bloodstream. A low cholesterol diet can also help you lose extra weight and improve your overall physical condition.
There are two main types of fat: saturated and unsaturated fat. Saturated fat facilitates the accumulation of cholesterol inside the body, while unsaturated fat reduces blood cholesterol levels and therefore minimizes the chances of developing cardio-vascular diseases. A low cholesterol diet should exclude foods that are rich in saturated fat and include more foods that contain unsaturated fat. Simple carbohydrates contained by sweets should also be excluded from your low cholesterol diet. In order to improve your digestion, you should increase natural fiber and complex carbohydrate intake.
A low cholesterol diet should minimize the intake of animal products. Fatty meats (pork, lamb), organ meats (liver, heart, kidneys) and some dairy products (fat-rich milk, cheese, butter) should be excluded from your low-cholesterol diet. Animal products not only contain a lot of cholesterol, they are also very rich in saturated fat! Eggs, bacon, salami, sausages are rich in saturated fat and they should also be excluded from your diet too. Replace fatty meats wish fish, as it is low in cholesterol and saturated fat. Your low cholesterol diet can include some dairy products, if they contain small amounts of cholesterol and saturated fat: skim-milk, light yogurts.
Your low cholesterol diet should contain plenty of vegetables and fruits, as they are cholesterol free and a rich source of vitamins and minerals. Consume plenty of green vegetables, soy, carrots, cabbage, beans, dried peas and potatoes and fresh fruits like apples, pears, oranges, nectarines, lemons.
The best thing to do is cook your own meals. A low cholesterol diet should include plenty of home-cooked meals like vegetable soups, mashed potatoes and salads. Avoid fried meals and consider grilling or boiling your food. Also, make sure that you drink enough water, as it helps in the elimination of body cholesterol.
http://www.cholesterol-info-guide.com/Switching to a Low Cholesterol Diet
Who doesn't crave for health? Who doesn't want to have his sandwich with an extra layer of mayonnaise without caring about the girth around the waist? And who doesn't want to stop thinking about what to eat and what not to? Surely, in addition to all that, we also want to have rippling muscles. But leave that for later because in today's hectic life it's difficult to find time and energy for a regular jog, let alone pumping iron Arnie style.
If I were to advise adopting a healthy lifestyle I am sure it would sound like an oft-suggested-never-followed kind of an advise, which it surely is. But the fact is, nothing helps better than a healthy lifestyle with some form of regular physical activity thrown in. It not only keeps one fit but also helps reduce one's risk of disease, especially heart ailments. Cholesterol is considered to be the erring element.
One of the effective ways to reduce blood cholesterol is to combine regular physical activity with low cholesterol diet. A diet with low cholesterol may include foods with high fiber and vitamin content, and must be low on fat. Now going low on fat does not mean that you shun fat altogether because fat is an important requirement for the healthy functioning of the body. They help the body in digestion and excretion.
As indicated earlier, a low fat diet alone will not be sufficient to substantially reduce your chances of a heart stroke. For that you must exercise a bit. This is not to say that you join the fancy neighborhood gym. Exercise may just comprise of half an hour of brisk walking or light jogging in the morning or in the evening. Mornings are better because at that time the air has more oxygen which is healthy for every single cell in your body. That's the reason why nothing matches a morning of vigorous activity.
Cut down on smoking and if possible quit it. Moderate drinking may not be harmful but if you tend to get carried away and often cross the delicate boundary between light and heavy drinking, it's better that you keep clear of alcohol altogether.
For those who have a family history of cholesterol related problems it is important to be extra cautious, as they are more likely to have cholesterol accumulation.
Switching to a low cholesterol diet helps one reduce one's chances of a stroke and pumps more life in every second of life. What more could one ask for?
A High Cholesterol Diet: How It Can Impact On Heart Health
A high cholesterol diet can contribute to heart disease! What you eat can have a big impact on weight levels and on narrowing of arteries that supply blood to the heart. Heart disease is the leading cause of death in the United States.
Certain fats are implicated in the development of atherosclerosis. Oils that undergo a process called hydrogenation, become trans-fats, which are particularly harmful. Hydrogenation alters the chemical structure of unsaturated fat and makes it more solid. Trans-fatty acids increase total cholesterol levels and low-density lipoprotein (LDL), while reducing beneficial high-density lipoprotein (HDL).
If you are undertaking a cholesterol lowering diet, it is important to eliminate the wrong kinds of fats and oils and replace them with heart-friendly olive or cold-pressed vegetable oils. Unsaturated vegetable oils from canola, peanuts, flax, corn, safflower, and sunflower are good choices.
Heart-friendly oils contain monounsaturated or polyunsaturated fatty acids that can reduce total cholesterol and increase HDL levels. They also contain omega-3 and omega-6 fatty acids.
Diets for high cholesterol should involve reducing or eliminating other saturated fats that come from animal fats, meat, lard, and dairy products, and that are found in tropical oils, such as coconut and palm oils. Saturated fats raise levels of undesirable LDL.
Unfortunately, a high cholesterol diet typically consists of favorite foods, such as french fries and potato chips, corn chips, some crackers, and many processed foods. Muffins, cookies, and baked goods are usually laced with the wrong kind of fats.
How can you embark on a cholesterol lowering diet?
Avoid trans-fatty acids Avoid saturated fatty acids In recipes that call for stick margarine, lard, or butter, substitute the good oils.
Diets for high cholesterol should also include fatty fish at least twice a week. Studies suggest that consuming omega-3 fatty acids from plants and marine sources offers benefit to people at risk for coronary heart disease.
Fish doesn’t have the high saturated fat that meat products do. Fatty fish like mackerel, lake trout, herring, and salmon are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Tofu and soybeans, walnuts and flaxseed (and their oils) contain alpha-linolenic acid, which can become omega-3 fatty acid in the body and are good choices if you are steering away from a high cholesterol diet.
Interestingly, people in the Mediterranean have a very low incidence of heart disease. Experts believe that the traditional Mediterranean diet may be responsible. This diet is comprised of generous amounts of whole grains, vegetables, dried beans and peas, fruits, red wine, and fish, with occasional small servings of red meats. This kind of cholesterol lowering diet raises levels of heart-protective HDL.
Green tea contains catechins and flavonoids that are beneficial in relation to lipoprotein oxidation and other processes that influence concentrations of harmful LDL.
Natural substances contain important compounds that protect the heart and can make a significant difference on cholesterol levels. For example, orange peel oil contains d-limonene—a natural solvent that dissolves cholesterol gallstones.
If you have changed your eating habits and have gone away from a high cholesterol diet, you may also be interested to know that vitamin E inhibits processes that are related to the progression of atherosclerosis and is linked with lower rates of ischemic heart disease.
A cholesterol lowering diet can make a difference to overall health and reduce coronary risk factors. Adding a supplement that contains clinically tested natural substances can support your efforts. Plant compounds balance and reduce levels, offering protective benefits.
If you are changing from a high cholesterol diet or considering a natural supplement for cholesterol reduction goals, it is important to seek appropriate medical direction.
Athlyn Green is an avid health enthusiast with an interest in natural remedies for treatment of health disorders. She has contributed to Diets For High Cholesterol, a section of http://www.healthy-cholesterol-guide.com dedicated to natural treatments for high cholesterol and heart disease prevention.
Learn the Basics of a Successful Low Cholesterol Diet
Understanding What a Low Cholesterol Diet is
Basically, in order to lower your cholesterol, you will have to follow a diet that is
• low in saturated fat and
• low in cholesterol
This is absolutely essential in helping you to lower your cholesterol. You must understand that although cholesterol lowering medications can be prescribed by your doctor, you will still need to follow a controlled diet specifically to help reduce your high blood cholesterol levels.
Cholesterol is found in eggs, dairy products, fish, meat and poultry. Be aware that many foods contain both high in saturated fat and cholesterol, such as diary products (especially egg yolks) and red meats. Therefore, it is important to limit the amount of such high-fat foods. It is also recommended to opt for the ‘low fat’ versions of any type of food, especially dairy products (low fat yoghurts, cheeses, etc)
Basic Foods of a Low Cholesterol Diet
Foods to eat:
• lean meats
• skinless poultry
• fish
• low fat dairy products
• complex carbohydrates: pasta, rice, potatoes, bread, cereals, fruits, vegetables
• low calorie fizzy drinks (limit to one a day)
• drink plenty of water
How to cook:
• grill or roast meats
• steam or boil vegetables
• steam fish
• microwave
• use low fat oils
Foods to avoid:
• crisps, biscuits, chocolate, sweets
• don’t add whole milk, butter, rich sauces or cream to pasta dishes or any other meal
• try avoiding white bread
• alcohol
• fizzy drinks
Tip:
If you love pasta dishes with sauces, try low fat versions such as adding a tin of tomatoes with a dash of garlic and Worcester sauce as a tomato-based sauce, low-fat crème fresh for a cream-based sauce or a cheese sauce packet-mix made with skimmed milk for a cheese-based sauce.
Get used to experimenting with herbs and spices to add different and exotic flavours to your meals.
Exercise – Love it or hate it!
Do you hate to exercise? Don’t be ashamed if you do, many people dislike doing any form of exercise. The key here is to find something that you enjoy doing. It does not necessarily mean you must go to the gym three times a week, or run a mile four times a week. Count exercise as any type of movement that gets you out of your chair! Some examples:
• walking (the dog…)
• walk up and down the stairs
• swimming
• cycling
• netball / volleyball / basketball etc
• gardening
• skipping with ropes
• dancing
• cleaning / dusting the house
• decorating
• look after a toddler for a day!
Try and find something you enjoy doing and do some form of regular exercise as it does play an important role in cholesterol-reduction.
Claire Bowes is a successful freelance writer and owner of http://www.1sthealthandfitnessguide.com/