Cholesterol is one of the body's fats that are very
essential in constructing cells in the body. Moreover, it is also used to
produce hormones that are responsible to supply the energy that your body needs
which allows you to get through the day. However, having high level of
cholesterol may not mean good. If you have high level of cholesterol you could
have a high risk of acquiring diseases like diabetes, stroke, high blood
pressure, hypertension and heart attack. Bear in mind that all diseases will
all simply lead you to - death. Surely, you don't like death strike your life;
do you?
Now, if you have been suffering from high cholesterol level and you want to
minimize its level; here are some of the things that you should consider.
Stay away from saturated fat. Too much consumption of saturated fat that is
mainly found in foods like dark chocolate, whip cream, butter, bacon, processed
meat and cheese could absolutely raise your cholesterol level. However, it
doesn't mean that you would deprive yourself from all these delicious foods but
you have to make sure to take appropriate amount to decrease your intake of
saturated fats. Moreover, it is recommendable to substitute butter and
margarine with an olive or canola oil because it has 'smart fats' that is safe
for the heart.
Eat more fish than meat. Fish can be a good source of omega-3 which has already
proven to reduce blood pressure and helps prevent blood clots. Doctors
recommend that you have to consume at least three servings of fish in a week.
You have to replace your usual meat with fishes like salmon, mackerel and tuna.
Consume more fiber. Vegetables, fruits and whole grains can be the best source
of fiber and antioxidants that help lower your cholesterol. To be specific,
soluble fiber which can be found in most vegetables serves as a sponge that
helps absorb extra cholesterol on your body.
Quit smoking. Apart from the benefit of lowering your cholesterol, it primary
help you save your lungs from respiratory diseases.
Avoid sodas and any other carbonated beverages. According to research, green
tea significantly lowers the level of cholesterol and elevating the HDL (good)
in the body. You have to take green tea as an alternative because it contains
some element like polyphones that helps get rid off the bad cholesterol on your
body.
Drink alcohol in moderation this only means drinking a maximum of one drink for
women and two drinks for men; this is in daily basis. If you drink too much you
are prone to acquire health problems such as stroke and heart failure.
Have a regular exercise to get you moving. Whatever exercise you have whether
it is through walking, running and cycling; one thing should be important and
that is that you do it consistently. Study shows that you are increasing 10 %
of good cholesterol when you do regular exercises.
It is still important that taking the proper diet, exercise, having a positive
view about life and taking all things in moderation could still be the best
prevention for you not to be at risk of having high cholesterol.
Monday, July 30, 2012
Tuesday, May 22, 2012
How to Lower Cholesterol: A Modern Universal Question
Cholesterol
is a simple chemical compound originally meant to allow mammals, which includes
us, to retain heat and survive the inhospitable climates prevalent during the
Prehistoric Age. With the arrival of the modern age and the advances of science
and technology that comes with it, the day to day exertions our ancestors faced
are no longer of great concern to us. Unfortunately, this also meant that we
could consume food without restraint unlike prehistoric humans who had to
ration food during times of scarcity, hunt dangerous prey over vast distances
and avoid the occasional deadly predators who were eager to reduce them limb
from bloody limb.
Many suffer from excessive amounts of cholesterol in their bodies and condition does not readily get better over time. This can lead to heart-failure, stroke, risk for diabetes and other debilitating diseases, including a poor social life. This is because without the discipline and the necessities our ancestors needed to survive those harsh times of long ago, people have lost track of what they eat, how much they eat and the many physical activities they regularly engaged in so they could feed their families.
But again, by observing the activities of our prehistoric counterparts, we can get some idea as to how to stay in shape. After all, it was duly noted that before humans learned how to farm and raise livestock, the idea of obese cavemen was largely nonexistent. While they probably didn't have any idea on how to lower cholesterol, their bodies fully understood the incentive to survive and lived as healthily as they possibly could.
Here are some useful and cost-effective tips on how to lower cholesterol:
Proper Dieting - Our ancestors rarely ate in abundance like we do today. I'm not saying that we shouldn't eat what we want to eat, but I believe we should at least watch what we eat. While meat, eggs, rice, liquors and sweets are not something we should deny ourselves, we should at least learn to moderate our consumption of them. After all, too much of anything is almost always a bad thing. Anything in excess is always bad and this is apparent in the excessive amounts of cholesterol that can be found in the ill-disciplined.
Avoid Binge Eating - Like the tip above that highlights one's discipline in consuming food and drink, it should also be noted that one should learn to control how much they eat. Eating a healthy feast is not bad every once in a while but to eat almost every hour of every day is almost tantamount to suicide. People prone to binge eating are guilty of this as they tend to eat whenever they can wherever they can. Also, while occasionally going out to eat at fast-food restaurants is not an entirely bad idea, going to them often can lead to obesity because of the poorly-prepared and taste-only meals that are provided there. They offer little nutritional value to consumers.
Daily Exercise - Our ancestors regularly had to hunt food to survive, a feat that often involved traveling great distances and sometimes involved avoiding deadly predators they might encounter. Walking and jogging, a practice adapted by our ancestors for hunting, is now commonly used for exercise which we can easily benefit from and is not just useful for lowering cholesterol. Remember that just two to three hours per week of vigorous exercise such as running or climbing can drastically aid in weight loss.
Other Habits - While it goes without saying that we should eat healthy food like vegetables, tea is also effective for flushing out cholesterol and other toxic substances in the body.
Many suffer from excessive amounts of cholesterol in their bodies and condition does not readily get better over time. This can lead to heart-failure, stroke, risk for diabetes and other debilitating diseases, including a poor social life. This is because without the discipline and the necessities our ancestors needed to survive those harsh times of long ago, people have lost track of what they eat, how much they eat and the many physical activities they regularly engaged in so they could feed their families.
But again, by observing the activities of our prehistoric counterparts, we can get some idea as to how to stay in shape. After all, it was duly noted that before humans learned how to farm and raise livestock, the idea of obese cavemen was largely nonexistent. While they probably didn't have any idea on how to lower cholesterol, their bodies fully understood the incentive to survive and lived as healthily as they possibly could.
Here are some useful and cost-effective tips on how to lower cholesterol:
Proper Dieting - Our ancestors rarely ate in abundance like we do today. I'm not saying that we shouldn't eat what we want to eat, but I believe we should at least watch what we eat. While meat, eggs, rice, liquors and sweets are not something we should deny ourselves, we should at least learn to moderate our consumption of them. After all, too much of anything is almost always a bad thing. Anything in excess is always bad and this is apparent in the excessive amounts of cholesterol that can be found in the ill-disciplined.
Avoid Binge Eating - Like the tip above that highlights one's discipline in consuming food and drink, it should also be noted that one should learn to control how much they eat. Eating a healthy feast is not bad every once in a while but to eat almost every hour of every day is almost tantamount to suicide. People prone to binge eating are guilty of this as they tend to eat whenever they can wherever they can. Also, while occasionally going out to eat at fast-food restaurants is not an entirely bad idea, going to them often can lead to obesity because of the poorly-prepared and taste-only meals that are provided there. They offer little nutritional value to consumers.
Daily Exercise - Our ancestors regularly had to hunt food to survive, a feat that often involved traveling great distances and sometimes involved avoiding deadly predators they might encounter. Walking and jogging, a practice adapted by our ancestors for hunting, is now commonly used for exercise which we can easily benefit from and is not just useful for lowering cholesterol. Remember that just two to three hours per week of vigorous exercise such as running or climbing can drastically aid in weight loss.
Other Habits - While it goes without saying that we should eat healthy food like vegetables, tea is also effective for flushing out cholesterol and other toxic substances in the body.
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