Cholesterol and Triglyceride Lowering Diet That is Easy to Do

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You were told to go on a cholesterol and triglyceride lowering diet. You were probably asked to do this by your doctor. Having a high level of cholesterol is not a disorder or condition itself, yet when these levels go too high it will begin to lead to other more serious things. High cholesterol is one of the main causes of heart attacks and strokes. Due to the rise in inactivity and larger unhealthy food being part of our normal diets, It is not surprising that cholesterol and triglyceride levels are at an all time high.

When going through a cholesterol and triglyceride lowering diet, one must first look at the food they currently eat. It is best to keep a food journal in order to keep track of everything you eat. You may then look for what food to replace in your diet. After learning about healthier choices for your diet, you may be able to figure out which of the bad foods you have to replace.

First you must have more vegetables and fruits in your diet; they are full of fiber and nutrients which help lower your cholesterol. Onions are great in that it heals your arteries, which are what is directly affected by high cholesterol. Black tea can reduce cholesterol; you should drink around 5 cups a day. Avoid fried foods especially French fries because it is fully loaded with saturated and trans fats; this type of fat will get turned into bad cholesterol in your body.

Eating nuts are also good for you; you should eat a handful of these a day. Nuts are high in fat, but the fat that is good for you: unsaturated fat. The final and probably the most important thing to have are fish and fish oil. Fish are a great source for omega 3 fatty acids. These acids have been known to lower levels of bad cholesterol and increase the level of good cholesterol.

Take these suggestions and try to replace a lot of the food you eat with them. In a matter of time, you will see that your cholesterol and triglyceride levels will greatly decrease. You don't have to feel like you are giving up a lot to become healthier. You will still feel very satisfied and feel great because of your improved health. It is best for you to start your cholesterol and triglyceride lowering diet as soon as possible!

Recommendations:

All natural and safe, the cholesterol and triglyceride lowering diet is definitely worth a try! You can finally discover how to naturally control your cholesterol levels and lower triglycerides naturally to avoid the risk of serious heart problems.

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Lowering Cholesterol With Pterostilbene Found in Blueberries and Grapes

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Have you heard of about lowering your cholesterol with pterostilbene? What is pterostilbene? We have heard of lowering cholesterol through the means of cholesterol reducing drugs and exercise; changing our diets also play a huge role in lowering cholesterol. Cholesterol is normally healthy for people to have. The liver produces all the cholesterol we need for the body. Cholesterol only becomes harmful to our bodies when in large quantities. The cholesterol we do not need gets store in our arteries. When the build-up progresses, it will eventually lead to the blocking of the blood flow. This is what causes heart attacks and strokes.

You were probably told to lower your cholesterol by changing your diet. You were given a list of foods that help lower cholesterol. There is one unexpected food that can help reduce cholesterol levels. These are berries such as grapes and blueberries which are very good for you. These berries contain pterostilbene; it is a compound known to lower cholesterol and promote heart health. How pterostilbene works is it controls special receptors in the body; these receptors are in charge of monitoring the cholesterol levels in your blood. With this regulation your body can maintain more easily a certain level of cholesterol. You will be able to manage your extra cholesterol intake.

Just how much berries should you eat? As of now, it is not determined how much berries you should eat to get the effect of pterostilbene. However, it has been determined that eating too much berries have absolutely no negative effect on your health. Why not eat more of it? Berries are enjoyable and at the same time good for your health. Replace your snacks or desserts with blueberries; you will not regret it. In some studies, blueberries have shown more effectiveness in lowering cholesterol than some drugs in the market.

Blueberries are a natural way to fight high levels of cholesterol. If you are someone who does not want to flood your body with chemicals from the available cholesterol lowering drugs, blueberries and grapes are a great alternative. As for grapes the darker it is, the more potent it is of pterostilbene. Take advantage of foods with pterostilbene. There are products out there made of pure pterostilbene, but wouldn't you rather have a blueberry? To learn more about blueberries and grape's effect on lowering cholesterol with pterostilbene, you may find information on other websites on the internet.

Recommendations:

You can naturally control your cholesterol levels and lower triglycerides naturally to avoid the risk of serious heart problems.

Discover more at these sites -

Cholesterol Lowering Supplements - http://www.naturalcholesterolsupplements.com
Fish Oil Supplement for Heart Health - http://www.naturalfishoil.info

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A List of Foods That Help Lower Cholesterol

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If you are searching for , you were probably told that your cholesterol levels are too high. If you do not know what this means, it is advisable you learn why it is important. Our bodies need cholesterol. It is essential for the maintenance and repair of our cell membranes. You may think that sounds great, give me more! That's the funny things about cholesterol. It is very helpful to our bodies but in moderate quantities; when in excess, it could be deadly.

Before you read about these foods, you must first take a look at what you normally eat. Sit down and take time to write down what you typically eat within a week. This helps you feel there is progress when you keep track of what you eat; it helps you make the comparison of how bad you ate to how good you are eating. Keep a food journal and write down everything you eat. Substitute bad choices with good foods from the list below. You will still feel satisfied while eating healthy. As your health improves, you will feel lively and energized. This is the benefit of eating right. It will save your life as you age.

One of the first foods you should start eating is oats. Oats are high in fiber; fiber helps reduce the absorption of bad cholesterol from food. Fish is high in omega 3; omega 3 reduces blood pressure which is a sign of high cholesterol. Eat more fruit. Fruit has fiber as well. Eating fresh vegetables lowers cholesterol. Yogurt is great in reducing what cholesterol your body absorbs. Recently there have been findings that flax seed oil reduces blood pressure. Change the oil you cook with to olive oil. Olive oil is full of good fats which prevent heart disease. Nuts are also great to have. Nuts are full of polyunsaturated fat. This type of fat is known for lowering bad cholesterol.

By incorporating these foods into your diet, you are not only filling your stomach, but eating your way to a better lifestyle. Health is the reason why we eat. As the saying goes, we eat to live not live to eat. Take that saying to heart, literally. Eating should not be harmful to our health; it should prolong it. To learn more you can find other foods that lower cholesterol at other websites on the internet.

Recommendations:

All natural and safe, the list of foods that lower cholesterol is definitely worth a try! You can finally discover how to naturally control your cholesterol levels and lower triglycerides naturally to avoid the risk of serious heart problems.

Discover more here - http://www.naturalcholesterolsupplements.com

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Know What to Do to Lower Cholesterol Naturally and Live a Healthier Life

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I think everyone would agree that it's the magic question, the million dollar question even. How can I safely lower cholesterol naturally and still function as a normal human being? High cholesterol or hyperlipidemia is a serious risk to your health and lowering its levels to a healthy level should be a priority for everyone.

First you should understand that not all cholesterol is bad for you. There are two types in your blood, the first being HDL or High-density lipoproteins. This 'good cholesterol' is mainly made up of proteins and only a small part is cholesterol. This can actually help remove fatty deposits from your artery walls.

The type that should be avoided like the plague is LDL or Low-density lipoproteins; this is your 'bad cholesterol'. LDL cholesterol is what deposits fat on your arteries and eventual y leads to Angina, Strokes and Heart Disease.

Simply increasing your intake of HDL and lowering you intake of LDL is not necessarily the secret to good health. Doing so can lead to there being an increase in free radicals in your blood stream. You will find that these can cause severe damage in many ways.

Lipoprotein A is said to be in the same family as LDL cholesterol and emerges as a result of the detrimental effect of free radicals. The reason Lipoprotein A is really not wanted, is because it clings to the damaged arteries. When it sticks to the arteries then it creates a hard plaque which is very hard or impossible to move.

Really speaking, if you want to lower cholesterol naturally then you should avoid fried food and much of the processed food market. These types of food tend to harbor large amounts of oxidized cholesterol which has the same effect as Lipoprotein A. Having said all this, there are plenty of products and information available on those products that both reduce your levels of LDL and free radicals.

There are medications available that can help lower your cholesterol, most health provider will prescribe some type of statin which most have side effects that you will have to learn to tolerate. There are also more natural alternatives that you can take to avoid having to deal with the negative side effects of statin drugs. Speak with your health care provider to see if you can try the natural alternative.

By sticking to a healthy diet, exercise and using a remedy to lower cholesterol naturally in a few months you should be on your way to better cholesterol level.

Learn how to reduce cholesterol naturally without medication and other great cholesterol lowering tips at: http://www.lower-bad-cholesterol.com

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Cholesterol - The Good and the Bad

been cited as a possible antioxidant, and plays a major part in the human body as a major component used to manufacture many substances required for proper bodily system functions', such as bile acids in the digestive tract, hormones, and the processing of vitamins of the fat-soluble variety (like Vitamin A, D, E, and K). However, despite its many required functions, this necessary molecule can be a dire indicator of disease if elevated levels are discovered.

Cholesterol is excreted by the liver. The typical human adult of about 150lb produces naturally, about 1gram (1000 mg) of cholesterol a day, and retains at any given time about 35grams within the body itself. The amount of cholesterol produced by the human body can be influenced by the amount ingested in food products as well. The more cholesterol a person ingests (approximately 200-300mg in the average US citizen's daily diet), the less cholesterol the body produces naturally. This is the body's method of regulating the amount of cholesterol it maintains. Cholesterol enters the digestive tract via the bile produced by the liver, and is recycled by the body by reabsorbing approximately 50% of the original amount produced, through the small bowel and it is then re-transported throughout the body via the bloodstream. Since Cholesterol cannot be soluble within the blood stream, and is only partially soluble in water, (and even at that, at only very small concentrations), the body has a very remarkable method of transporting this highly necessary molecule. To transport cholesterol the body utilizes lipoproteins, which, spherical in shape, are extremely complex particles consisting of a water soluble exterior called amphiphilic proteins, and a lipid

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Compare Cholesterol Drugs - Some Important Things You Need to Know About

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You were told by your doctor that you have a high cholesterol level. Now, you want to compare cholesterol drugs to help you manage your levels. High cholesterol is on the rise all over the world leading to more serious conditions. High bad cholesterol puts you at a higher risk of suffering from a heart attack and stroke. A majority of this cholesterol comes from the food we eat. Our livers produce all the cholesterol we need for our body. Changing your diet to more healthy choices is the first step in lowering your bad cholesterol. Sometimes if your level of cholesterol is too high, you need to take drugs in order to help you manage and have more control over it.

Your doctor may have already prescribed to you a certain drug to take, but there is no harm in knowing about other cholesterol drugs. Comparing cholesterol drugs will give you an idea of which drug may be better for you. Some have shown to be more effective than others. With this information in your knowledge, you may ask your doctor about these other drugs if it will be helpful to you. The idea is to have options available.

All cholesterol drugs are statins; statins block a certain enzyme in charge of producing cholesterol. The most popular cholesterol drugs are Lipitor, Lescol, Mevacor, Pravachol, Zocor, and Crestor. These drugs were put to the test. According to the Harvard Health publications, the reduction of LDL levels in patients varied among these drugs. All of the doses were 80mg except Crestor which is 40mg. Lescol scored the lowest: 37%. Lipitor did fairly well at 51%. The winner of these drugs is Crestor: 57%. It seems that the drug with the smaller dosage, proved to be more effective. Another thing you must consider is the cost of these drugs. When comparing the costs for a whole year's supply, Zocor is the most expensive at $1,500. The least expensive is Lescol. However, the greatest deal would once again go to Crestor: $825. Crestor seems to have value and effectiveness.

Although there are many other factors to consider when comparing drugs, hopefully this can give you a more broad view about these popular cholesterol lowering drugs. Medicines are expensive; one needs to be wary of the cost. One should also not sacrifice the effectiveness for the bargain deal. You may ask your doctor how to compare cholesterol drugs or search other medical websites and forums for more information

Recommendations:

You can naturally control your cholesterol levels and lower triglycerides naturally to avoid the risk of serious heart problems.

Discover more at these sites -

Cholesterol Lowering Supplements - http://www.naturalcholesterolsupplements.com
Fish Oil Supplement for Heart Health - http://www.naturalfishoil.info

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Red Yeast Rice and Cholesterol - How Does it Help Your Heart?

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Red yeast rice and cholesterol are directly linked. The effects of this kind of rice on cholesterol levels have been known for almost a thousand years. It is probably the best way to lower your high cholesterol levels. If you are looking for a natural way to lower cholesterol, it is the answer. No one doubts its ability. Doctors recommend it for being all natural. If you are someone who does not wish to have chemicals of other modern-day drugs in your body, it will probably be all you will need.

Red yeast rice was created in China. It is red because monascus purpureus yeast was cultivated onto the rice. This yeast enables the rice to have what is called a monacolin. A monacolin is what modern drugs are; they prevent the liver from producing more cholesterol on the body. This will help you manage your cholesterol levels more easily. This is important because it is a known fact that high cholesterol is dangerous to your health. The cholesterol not used in the body is stored in your arteries. If your arteries run out of room to store them, then you will practically block the blood flow. This causes heart attacks and strokes.

The difference between cholesterol drugs and red yeast rice is that the drugs' dosage is measured. Although there is an issue out there that the dosage is actually too much for the body to take; hence the side effects each drug brings along with it. Regulating red yeast rice is extremely difficult or probably next to impossible. However, the amount of statins in it is not as concentrated as drugs. This will allow you to have your statins without suffering the side effects.

The benefits are undeniable. You should have a decent portion of red yeast rice along with your food. The effects on your cholesterol will be evident as you do this for some time. The only thing one should be aware of is if you have allergies. If you have an allergy to red yeast rice, stop having it. Otherwise, embrace this traditional alternative medicine. It is something you can enjoy without having to remember to take drugs at certain times of day. You may also purchase it in the form of a supplement if you are a busy person. To learn more about red yeast rice and cholesterol you may check other medical websites and forums for more information.

Recommendations:

You can naturally control your cholesterol levels and lower triglycerides naturally to avoid the risk of serious heart problems.

Discover more at these sites -

Cholesterol Lowering Supplements - http://www.naturalcholesterolsupplements.com
Fish Oil Supplement for Heart Health - http://www.naturalfishoil.info

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Which Foods Contain High Cholesterol and Trans Fats?

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Which foods contain high cholesterol? Those of you who have high bad cholesterol levels or those who are health conscious will ask yourself this question. High levels of cholesterol is not in itself a condition or ailment, yet it does lead to more serious complications such as heart attack and stroke. Our bodies produce cholesterol in the amounts we need. The extra we get from food, gets stored within our arteries. When the cholesterol completely blocks the flow of blood, we get either a heart attack of a stroke. This is the reason why we must keep an eye out for the cholesterol level we have. We do not want it go unnoticed before it is too late. Many victims can attest to that.

Your doctor probably mentioned to you that to control your cholesterol levels, you must start with your diet. You can find other websites suggesting to you what food you should eat, yet none tell you of the food you should not eat. It is easier to know what foods to avoid rather than memorize the whole array of foods you can eat; you will be able to make better and faster choices. In general meat and dairy products are foods that contain high cholesterol; although containing more cholesterol is not just a factor.

You can eat something with no cholesterol, but it may be filled with saturated fat. This type of fat will raise your bad cholesterol level. Saturated fat is usually found in meat. Beware of trans fats; it is even worse than saturated fat. Trans fats can be found in processed foods and baked goods. Anything deep fried such as French fries are expected to be loaded with trans fats. It is best to eat things baked or grilled to avoid this type of fat. The important thing is not to just avoid the food with more cholesterol, but also the food which will cause your bad cholesterol to go high.

Using these guidelines about foods with high cholesterol you may be able to make better decisions in your food. Read the labels on your food next time you go food shopping and see how much saturated and trans fats your food contains. You can make the right choices to ensure you will have control over your high levels of cholesterol and bring it down to a minimum. You will have a healthier heart. To learn more about which foods contain high cholesterol, you can find more information on other websites about this topic.

Recommendations:

You can naturally control your cholesterol levels and lower triglycerides naturally to avoid the risk of serious heart problems.

Discover more at these sites -

Cholesterol Lowering Supplements - http://www.naturalcholesterolsupplements.com
Fish Oil Supplement for Heart Health - http://www.naturalfishoil.info

View the Original article

Several Tips to Watch Cholesterol Correctly

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High Cholesterol Worldwide

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In times past only the very wealthy had to worry about high cholesterol. This of course being modern times, we have created a new kind of dilemma, as not only the rich suffer from elevated risk of heart attack and cardio vascular disease, we are being hit on all sides, and all wealth brackets. is definitely a problem that is plaguing societies. The specific target of this problem is not necessarily rural countries with little to no food, we're talking about the wealthy, developed nations that have access to fatty foods at a low cost, but high risk of increasing weight. Combine bad diet with lack of exercise and treatment and you have a global meltdown of fast food and fast death.

In populated countries, developed and created to have excess on all sides, we see more and more people coming down with high cholesterol. This is due in large part to the fact that fast food and cheap fatty foods are readily available. Convenience really trumps diet in regards to developed nations. The main way to elevate your cholesterol seems to be easy and often the hardest thing to avoid, fatty foods. Fatty foods invade our bodies on a daily basis, and it is a matter of convenience and taste. Those things make life worth living for many Americans and others abroad, creating a disastrous result if prolonged use is not cut back or eliminated. Much like smoking damages the lungs, fatty foods damage the liver, cardio vascular system, and create a society of obese people, all with heart disease and unhealthy lifestyles.

If we are to blame the food we eat, we also need to swing the pendulum at another risk factor; work. Working conditions found in more developed nations usually involve long periods of time sitting down. Whether you're speaking of computer work, or simply talking about sewing machines or assembly lines for products, millions of workers today sit at a desk or a table and work eight to ten hours a day with little to no exercise. This sort of rudimentary job really places a strain on the waist line and attention to diet is definitely not adhered. In favor of time management, whatever is convenient is eaten and exercise is taken away due to exhaustion at the end of shifts. While it is possible to take breaks from work, or to exercise during off hours, millions of people are not "up to" the task of doing so and it is seen as cumbersome, regardless of the health benefits of exercising and eating right in a combination of lifestyle choice.

There are definitely new trends that are fighting this revelation in developed nations. From the U.K government program called "Better Backs" to the NBA, NFL, and MLB forming more advertising space to promote playing, running, and being active for at least sixty minutes a day. While that's not exactly a drastic change, it's starting to get people thinking about moving around a little more, to help cope with the diets that are leaving many civilized nations fat and tired.

Check more information about high cholesterol treatment.

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Learn More About High Cholesterol Foods That You Should Avoid

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What you should and should not eat if you have high cholesterol levels

Many Americans have cholesterol problems and are trying to find ways to reduce them. If you are in this condition, you must be very careful to avoid eating certain products. Knowing which are the most important elevated cholesterol foods can help you maintain your health.

The products that contain saturated fats can also raise your cholesterol. They can actually be more harmful than the high cholesterol foods.

What you should NOT eat

These are the most important products that you should avoid in order to lower your cholesterol and have a healthier diet:

Eggs - Try to substitute them with low-cholesterol products; Fat dairy foods - Avoid products containing cream or cheese; Shellfish - They have a very high cholesterol level; Beef and pork - Two of the products that contain the largest amount of saturated fats.

What you SHOULD eat

If you are a meat lover and you have elevated cholesterol levels you can replace beef and pork with fish, turkey and chicken, which are much better for your health.

It is very important to balance your meal with fiber-containing products, like fruits and vegetables, which will reduce your cholesterol.

You can very easily lower your cholesterol to a healthy level: you only have to cut down the high cholesterol foods listed above and start a low-fat diet.

If you have cholesterol problems and you do not tolerate prescription medication, you should try a cholesterol-lowering diet. This may actually be more effective than drugs!

It is very important for you to know that cholesterol is not all bad. So do not exaggerate, be careful to balance your diet properly and, most importantly, start keeping track of your food intake immediately. You will be amazed how fast your high cholesterol levels will return in the normal range.

Since Dan Donahue found out about his high cholesterol levels he started keeping track of his progress to a healthy lifestyle at his blog http://www.dietallergy.info/. Check it out for the most current articles and discussions.

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Essential Tips on How to Lower LDL Cholesterol Naturally

Lower Cholesterol Level Presents:

A high cholesterol level may be a real threat for your health, especially if we talk about LDL cholesterol. As you probably know, cholesterol is naturally produced by your body, and it is composed of low density cholesterol (LDL or bad cholesterol), intermediate density cholesterol (IDL) and high density cholesterol (HDL or good cholesterol).

Low density cholesterol is considered bad because LDL lipoproteins deposit the fat molecules on artery walls, causing the formation of cholesterol plaque. This may lead to serious heart related problems, cardiovascular disease, atherosclerosis and even heart attack.

Almost 80 percent of the total cholesterol level is produced by the liver, and only 20 percent is provided by food. Obviously, a high amount of fats in your diet will increase the level of cholesterol, both LDL and HDL. A higher level of HDL cholesterol is desirable, because it extracts bad cholesterol from artery walls and escorts it out of the body, via the liver.

Avoiding fats is the first step for keeping a low LDL cholesterol level. But this is sometimes easy to say and much harder to do. A healthy diet does not necessarily mean giving up all the tasty food you like. Just try to eat less red meat, eggs and cheese, and try to avoid greasy food.

Instead, you can eat more vegetables, fruits, and cereals. Also, eating fish or taking fish oil supplements can really help you lower your LDL cholesterol level. You may not know, but fish contains important quantities of omega-3 fatty acids, which are proven to reduce bad cholesterol levels. Regular intake of fish oil concentrated supplements is a good alternative for those who do not like eating fish.

Besides dieting, an active life increases HDL and, consequently, lowers bad cholesterol. It is proven that 30 minutes of exercise each day keeps your body and mind healthy. Regular exercise also seems to bring down triglyceride levels and blood pressure, reducing the risk of heart attack.

So do not forget, a healthy diet, a high level of HDL cholesterol and regular exercise can help you lower bad cholesterol levels and keep your body healthy.

Since Dan Donahue found out about his high cholesterol levels, he started keeping track of his progress to a healthy lifestyle at his blog http://www.allergycasein.info/. Check it out for the most current articles, discussions, and tips.

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Lower Cholesterol Level

Top Foods to Increase HDL and Lower LDL Cholesterol Level

Lower Cholesterol Level Presents:

Top Foods to Increase HDL and Lower LDL Cholesterol Level
By Kate Willson

Many people think that cholesterol is bad for the health. Actually our body needs a minimal level of cholesterol and beyond that it is hazardous. It keeps up the strength of the intestinal walls and converts the sunlight into vitamin D while the skin is in direct contact with the sun. To be precise there are two types of cholesterol; i.e. Good & Bad. Good is HDL (High Density Lipoproteins) and Bad is LDL (Low Density Lipoproteins). When it comes to reducing its level in the body, the diet is all about good and bad cholesterol foods. You should focus your diet on lowering the LDL and increasing the HDL.

Here are some basic fact of Good and Bad Cholesterol Foods

· You must avoid trans fat. This gives a boost to the good cholesterol. For this you must avoid fried foods as much as possible.

· Another basic tip is to do the cardiovascular workouts on daily basis

· You must never smoke or take alcohol as it is the bad cholesterol food that gives adverse effect on the health

· You must increase the intake of monounsaturated & polyunsaturated types of fat. The foods that are rich in these types of fat are olives, canola oils, fish (some particular types), nuts, avocados, etc.

· Omega 3 fatty acids also help in improvising the HDL & LDL ratio thereby checking the effect of good and bad cholesterol foods. There are several fishes rich in these for instance tuna & salmon. You should take them a couple of times in a day.

· Other foods rich in Omega 3s are fish oil, leafy green vegetables, soybean products, acai berries, etc need to be taken.

· Taking 1 1/2 cups cooked oatmeal gives you 6 grams fiber everyday. You might also like to add fresh fruits like bananas to this. This would add 4 grams more fiber to the diet.

· You can also try taking steel cut oatmeal, cold cereal made along with oatmeal, oat bran, walnuts, almonds, etc which are considered to be the good cholesterol food items.

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Lower Cholesterol Level

How to Lower Cholesterol by 22% With Dry Beans

Lower Cholesterol Level Presents:

How to Lower Cholesterol Level by 22% With Dry Beans

For centuries, dry beans have been a major component in what is known as an Authentic Mediterranean diet for the heart. By lowering cholesterol through their soluble fiber, they have contributed to lower the incidence of heart disease in the population living in the countries along the Mediterranean Sea.

Why? Because...
- Legumes contain essential minerals and vitamins such as iron, magnesium, manganese, phosphorous, zinc, potassium, folic acid, and some of the B-complex vitamins.
- They are low in fat and sodium which make them an ideal food to keep high cholesterol and high blood pressure at bay.
- Legumes are also high in soluble fiber, the kind that lowers cholesterol.
- They can help balance your budget because they are very inexpensive.
As you can see, dry beans are an almost perfect food.

In the past few years, research has paid a lot of attention to the connection between regular legume, or dry beans consumption and a lower incidence of heart disease. The studies have shown that the people who eat dry beans regularly have a lower risk of suffering from heart attacks than the ones who barely eat them.

One study examined the relationship between soluble fiber intake and the risk of heart disease on 9,632 men and women over a period of 19 years. It showed that consuming legumes four times or more per week, compared with less than once a week, lowered the risk of heart disease by 22 percent1

How Eating Legumes Can Help You Lower Your Risk of Heart Disease?

1. Dry beans contain high amounts of soluble fiber
Fiber is what gives plants its structure. It's found mainly in fruits, vegetables, legumes, nuts, and seeds, as well as whole grains. It is the portion of plants that our system can not break down because it doesn't have the appropriate mechanisms to do it. Consequently, our cells have very little use for fiber. Fiber can be soluble and insoluble, and most plant foods contain a combination of both.

Soluble fiber means that the fiber dissolves in water and forms a jelly-like paste with other foods in the intestine. This feature is very important because it reduces the amount of cholesterol circulating in the blood. Soluble fiber not only lowers LDL cholesterol, the "bad" guy, but it also raises HDL cholesterol, the "good" guy.

Insoluble fiber does not have any effect on cholesterol but it is very beneficial for our whole body because it acts as a natural laxative

2. Dry beans help remove cholesterol from your system
Bile, produced by the liver, is a substance necessary to break down the fat we ingest in food. To produce bile, the liver grabs the cholesterol from the blood, converts it into bile, and sends it to the gallbladder where it's stored until needed. Then, when we eat, the gallbladder sends the bile to the intestines to help break down the fat portion of the food. Once the bile has done its job in the intestines, one of two things can happen:

- If our meal has enough soluble fiber, the fiber grabs the bile and takes it out of the body through the feces. Once the bile is eliminated, the liver responds by drawing more cholesterol from the blood to make new bile. The result is less cholesterol circulating in our system.

- If our meal does not have enough soluble fiber, the bile is not taken out of the body. In this case, the liver doesn't need to draw more cholesterol from the blood to produce more bile because there is plenty available in the system. The result is more cholesterol navigating in our blood vessels.

3. Dry beans stop cholesterol from even forming
When our meal includes soluble fiber, bacteria in the colon ferment it. This fermentation produces certain compounds that prevent the formation of cholesterol. This results in lower levels of cholesterol circulating in your blood vessels.

4. Dry beans can stop homocysteine from causing heart attacks or strokes
Homocysteine is a substance the body needs to produce certain compounds vital for our organs to function properly. To produce homocysteine, the body needs adequate amounts of vitamin B6, B12, and folic acid. However, when any of these vitamins is lacking, homocysteine is not converted into the necessary compounds. It then spills into circulation.

Many studies have shown that when homocysteine accumulates in our system, it becomes toxic. Even in small amounts, it will dramatically increase your risk of heart disease. High levels of homocysteine concentrations in the blood may cause a heart attack or a stroke, even among people who have normal cholesterol levels.

How can homocysteine cause heart attacks or strokes?

Abnormal levels of homocysteine appear to:

- Damage the inner lining of the arteries and blood vessels
- Promote blood clots
- Oxidize LDL cholesterol

How can you prevent homocysteine from accumulating in your blood?
Eat foods that contain folate as well as vitamins B6 and B12. Legumes are an excellent source of folate and contain moderate amounts of B6. Recent data show that the practice of fortifying foods with folate has reduced the average level of homocysteine in the U.S. population.

Conclusion
You don't have to eat dry beans every day, but based on studies conducted during more than 25 years, nutrition experts at the Michigan State University have concluded that eating 2 to 4 cups of cooked dry beans every week can protect us against heart disease by lowering cholesterol. Mediterraneans follow this practice and are notorious for having a low incidence of heart attacks and strokes, so let's follow their example and let's include more dry beans as part of an Authentic Mediterranean Diet.

About the Author:
With her new book, "Your Heart Needs the Mediterranean Diet", Emilia Klapp has helped thousands of people just like you reduce the risk of heart disease, lose weight and enjoy a more abundant life at the same time. For more information on an Authentic Mediterranean Diet for the heart, what is heart disease, and to receive a FREE especial report on the "Top 10 Mediterranean Curative Ingredients" go to: http://www.MediterraneanHeart.com

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Lower Cholesterol Level

Lower Cholesterol Level - Some Effective Natural Techniques

Lower Cholesterol Level Presents:

Lower Cholesterol Level - Some Effective Natural Techniques

Obesity is a topical issue that has been closely studied and research into this subject reveals that obesity is on the increase. A popular theory as to why more and more people are overweight is that the fast food industry and mass catering, especially in schools , plus a more sedentary lifestyle has contributed to this problem.

The problem with obesity is that it carries a legacy of coronary and associated illness which could be potentially life threatening. However, preventative measures can be taken to avoid future suffering.

There is a link between obesity and high cholesterol, so both issues can be addressed by making lifestyle changes. These include maintaining a low cholesterol diet and taking some form of regular exercise.

A low cholesterol diet does not have to be bland and unpalatable. The main issue is to reduce the intake of food and to ensure that the healthier food options become a way of life.

The advice given to those who wish to lose weight and lower their level of cholesterol is to include certain foods that are rich in fiber and low in saturated fats. The best type of foods to introduce into the diet are fish, vegetables, including corn, mushrooms artichokes and garlic and to substitute full fat milk for soy milk. Whole grains, nuts and olive oil are also very effective as part of a low cholesterol diet.

Certain food groups containing fruits and vegetables are essential and the recommended daily amount of servings is five per day. The reason why vegetables are so beneficial is that they contain sterols which have been proven to prevent levels of cholesterol from rising. One advantage to this kind of diet is that everything required is easily accessible and relatively inexpensive.

It isn't just food that should be monitored but beverages also. Moderation is the key and one glass of red wine a day is actually permitted. Fluid intake is important as long as you limit the amount of alcohol to a moderate amount and include fruit juices, mineral water and non fat milk.

One type of fresh fruit juice that is particularly good for reducing cholesterol is Apple. Either bought or prepared yourself in a blender or juicer, apple juice should be regularly consumed for the best results, and is claimed to reduce cholesterol levels by fifty percent.

As previously mentioned another natural way to reduce cholesterol is to take up some form of regular exercise. You can easily incorporate this into your daily life by walking instead of using the car. Jogging and running are both excellent and don't require any equipment. There are many different types of great exercise classes offered at your local gym and most offer the service of a personal trainer who can design an exercise program that will include some resistance training with weights and a cardio vascular work out which is perfect for burning calories and thus reduce cholesterol. You might also like to consider some kind of competitive sport. It doesn't matter what you choose as long as you are disciplined and consistent.

As a last resort if your cholesterol levels are not reduced by diet and exercise your doctor may prescribe a course of drugs that are specifically created for the purpose of lowering cholesterol. The manufacturers of these medicines claims that can reduce cholesterol levels anywhere between fifteen to thirty percent, and this claim is substantiated by many studies that have shown significant reduction of cholesterol after taking these drugs.

On the negative side, drugs that are used to reduce levels of cholesterol do have certain contraindications and should never be taken unless under the advice of a physician.

You can monitor the levels of cholesterol in your system by having regular blood tests taken by your doctor, and you can ensure you are doing all you can to prevent the cholesterol levels increase by carefully choosing food that is proven to be beneficial for this condition, wherever you are.

About The Author:
Abhishek has got some great tips on Lowering Cholesterol! Download his FREE 85 Pages Ebook, "How To Lower Your Cholesterol" from his website http://www.Health-Whiz.com/506/index.htm. Only limited Free Copies available.


Lower Cholesterol Level

Bran For Lowering Cholesterol

Lower Cholesterol Level Presents:

Bran For Lowering Cholesterol
By Robert Rister

When you eat a high-fat food, such as butter, ice cream, whipped cream, or, say, fried chicken, the contents of your digestive tract become "smoother" and more viscous. Sensitive cells lining your intestine detect a change in the fluidity of the food in your gut. They release a hormone called cholecystokinin. This hormone tells your brain that you have eaten a filling, satisfying food.

Bran does the same thing. The fibers in bran swell up with water and make the contents in your digestive tract "smoother." The cells lining your intestine sense a change in the fluidity of the food being digested and release cholecystokinin, just as if you had eaten fat. Even though you have consumed relatively few calories, you feel full. Cholecystokinin also tells the nerves lining your stomach to "hold" the food longer so fats can be digested completely-even if there is little fat in the food because you have been eating bran.

This keeps your digestive tract from dumping a load of sugar into your bloodstream causing the sugar highs and sugar lows. Men and women, however, differ in their responses to cholecystokinin. Women are more sensitive to the hormone, and more likely to feel full after eating bran. Men are less sensitive to the hormone, and more likely to continue to want any food that is in sight.

You have to be careful about combining bran and high-fat foods, however. Fat "revs up" the liver to make a chemical called triacylglycerol. This chemical stores fat. Eating bacon and eggs tells the liver to make triacylglycerol to store any excess fat that may come along. (Of course, if you are, say, on Atkins and all you eat is one strip of bacon and one egg, there may not be any energy left over to store.) Eating a bran bagel also tells the liver to "rev up" to store fat.

If you eat the bran bagel with butter and cream cheese, and also have bacon and eggs, your fat storage system is going to especially primed to soak up those calories, more than if you ate just the bacon and eggs and cream cheese, and more than if you ate just the bran bagel. If you eat fiber, save the fatty foods for another time.

If bran stimulates the storage of fat, how can it lower cholesterol? The answer is, it doesn't, if you are eating a high-fat diet. If you limit your consumption of fats, however, every time you eat bran your liver is a little less likely to "rev up" to store fat. After about six weeks of including oat or rice bran in a daily diet including five to nine servings of fruits and vegetables will raise your protective HDL cholesterol and lower the potentially destructive LDL cholesterol, usually in the range of 10 to 20 "points (mg/dl).

Wheat bran does not lower cholesterol. It raises it. The best bran for cardiovascular health is oat bran, which not only improves cholesterol but lowers blood pressure. If you eat an ounce and a half (45 g) of oats every day and you follow a low-fat diet, you can expect your upper number (systolic) pressure to fall up to 7 "points" (mm/Hg) and your lower number (diastolic) pressure to fall up to 10 points.

Reduction in blood pressure when you eat oats every day is greater than if you lose weight or take medication without eating oats. Scientists do not know why oat bran lowers blood pressure and other kinds of bran do not, but there seems to be something in the soluble fiber of oats that stops the production of insulin, which helps the kidneys eliminate salt without losing other minerals, which lowers blood pressure. A word of caution on eating oat bran: Don't eat oat bran if you have gallstones. Eating oat bran stimulates the release of bile, and can make your gallbladder painful.

Read Red Yeast Rice for High Cholesterol and Could Curcumin Lower Cholesterol Robert Rister is the author or co-author of nine books on natural health including Healing without Medication.

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Lower Cholesterol Level

Natural Cholesterol Reducer Verses Popular Statin Drugs

Lower Cholesterol Level Presents:

Natural Cholesterol Reducer Verses Popular Statin Drugs

Cholesterol knows no boundries, it can be a problem for anyone. The problem is when it becomes a problem it has been elevated for to many years. I have found the best way to lower cholesterol is with phytosterols. What are phytosterols you ask?



Phytosterols come from plants and are chemically similar to cholesterol; phytosterols replace cholesterol in the digestive system, preventing cholesterol from entering the bloodstream.



The Journal of the American Medical Association, 2003 stated this, The combination of eating a high fiber diet and supplementing with phytosterols is just as effective at lowering cholesterol as popular statin drugs-of course without the adverse side effects.



Lipitor is often the drug of choice. Side effects of this drug are;

1. Headache-- in up to 16.7 percent

2. Infections -- up to 10.3 percent

3. Muscle pain -- up to 5.6 percent

4. Diarrhea -- up to 5.3 percent

5. Joint pain -- up to 5.1 percent

6. Inflammation of the sinuses (sinusitis) -- up to 6.4 percent

7. Accidental injury -- up to 4.2 percent.



Other common side effects that were observed in more than 2 to 4 percent of people included: Unexplained rash, abdominal pain (stomach pain), General feeling of weakness (asthenia), the flu, Back pain, Allergic reaction, Constipation, Inflammation of the sinuses (sinusitis), Sore throat (pharyngitis). There are a number of side effects with Lipitor that you should report immediately to your healthcare provider. These include, but are not limited to: Signs of liver damage, such as yellow eyes or skin, upper right abdominal pain, dark urine, and elevated liver enzymes. Muscle pain, tenderness, or weakness, especially if you also have a fever or feel ill, since these may be signs of serious breakdown of muscle, known as Rhabdomyolysis. Significant, unexplained changes in the amount of urine you produce (which may be a sign of kidney problems) Signs of an allergic reaction, such as: A rash, Itching, Hives, Wheezing or difficulty breathing, swelling of the mouth, tongue, or throat.



Two lawsuits are currently in progress; Wilson, one of the 2 plaintiffs who has filed a lawsuit: took Lipitor for 17 months from 2002 to 2003 and blames the drug for memory loss, nervous-system damage, and weakness in his arms and legs, which caused him to leave his job, according to Krum (the plaintiff's lawyer). Mazzariello blames Lipitor for memory loss and muscle damage, said Krum, and he needs a cane to walk.



My intention is not to bash Lipitor but to help people realize there are much safer alternatives, that work just as well or better. What has out of these studies is that phytosterols are most effective when taken with a high fat diet. This raises a quandary as to how can we use them to lower cholesterol when we need fat in our diet to get the full benefit of what they do?



A process has been developed where the plant phytosterols are combined with omega-3 fatty acids and the combination has proven very effective. Not only is cholesterol reduced but triglycerides are reduced as well. What is really beautiful is the fact there are no side effects experienced at all. Independent clinical studies show phytosterols reduce cholesterol up to 29%. Let's compare a few products with phytosterols to fight cholesterol that are available now;



Coromega Omega-3 Packets contain 650mg of Fish Oils & Omega 3's and cost about $1.01 cents per day. There are no phytosterols for cholesterol in this product.



Twinlab's Cholesterol Success has 900mg of phytosterol Esters but no Omega-3's and costs about $0.89 per day.



Enzymatic therapy's Cholesteril Plus has 400mg phytosterol esters and no Omega-3's and costs about $1.02 per day.



Lipitor the drug alternative costs about $3.12 per day, the side effects were discussed above.



The supplement I used and highly recommend reduced my cholesterol to safe levels costs $0.67 per day and has 1500mg of plant phytosterol esters and 1000mg of Omega-3's. The two together are a wonderful team. The fish oil supplies the fat needed for the plant phytosterols to really do their job at attaching cholesterol while at the same time the Omega-3's do their job with triglycerides and many other functions in the body. There you have it; the best of science and the best of nature working together and bringing a super cardivascular benefit to you

About The Author:
I'm John and I have had high cholesterol and high blood pressure and have found how to control them with natural means and am so excited that I can write these articles and share what I have found with you and others. If this makes your life better I'm happy. If you need more information visit my website and Help Your Heart Health with some more really good information. You can also call me direct at my home office: (918) 543-2675 or e-mail me at john@secrettohearthealth.info. I look forward to speaking with you and answering any questions you might have. Call now before you put it off and forget. Leave your name, number and the nature of your call. I promise you at least a 30 minute consultation to help you in your search for better health.

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John Wayne Miller - EzineArticles Expert Author




Lower Cholesterol Level

Lower Your Cholesterol by Eating Almonds

Lower Cholesterol Level Presents:

Lower Your Cholesterol by Eating Almonds

Almonds are a high-fat food with the unexpected application of lowering cholesterol. Researchers at St. Michael's Hospital in Toronto conducted an experiment involving twenty-seven men and women with high cholesterol who agreed to snack only on foods that the hospital provided for thirty days. One-third of the study participants sate a 150-calorie low-fat whole-wheat cookie three times a day, one-third ate a 150-calorie snack that contained equal calories from whole wheat and almonds three times a day, and one-third ate a 150-calorie snack that contained only almonds three times a day.

At the end of the month, none of the study participants had gained or lost weight. In the whole-wheat group, LDL cholesterol and total cholesterol levels were the same at the end of the study as at the beginning of the study, and the half-wheat/half-almond group experienced an average reduction of 4 percent in LDL cholesterol levels and 9 percent reductions in total cholesterol levels. Meanwhile, the almonds-only group experienced 8 percent reductions in LDL cholesterol and 12 percent reductions in total cholesterol.

A similar study at Louisiana State University, in which participants were given 400 calories in almonds a day for a month found reductions of 21 percent in LDL and 29 percent in total cholesterol. Researchers at the Commonwealth Scientific and Industrial Research Organisation in Australia found that almonds lower cholesterol even if they are consumed in candy, but by only 7 to 9 percent.

The beneficial effect of almonds on cholesterol seems to be due to their high content of unsaturated fat. Despite their high-fat content, eating almonds on a regular basis does not lead to weight gain. Nutritionists at Loma Linda University in California instructed a volunteer group of non-athlete men and women aged twenty-five to seventy-five who were not on a heavy exercise program to eat 320 calories in almonds in addition to their regular intake of food every day for a year.

Food diaries showed that participants ate more 50-150 total calories a day when they ate almonds, although most had a diminished appetite for other high-fat foods.

At the end of the year, participants were weighed and measured, and underwent blood tests. One of the surprising results of the study was that participants who were overweight when the study began lost weight, despite taking in more calories when they ate almonds. The only participants in the study who gained weight-by eating more calories-were the few who were underweight at the beginning of the study. Surprised by this result, the researchers did blood tests for the presence of plant lectins that confirmed that participants actually ate the almonds.

The cholesterol-lowering compounds in the almonds are the monounsaturated fatty acids found in the oil. Almond oil, which is available in grocery stores and can be used in place of other cooking oils or fats, also lowers cholesterol. Almond oil also contains vitamin E, which may reduce the oxidation of LDL cholesterol, a key event in the development of cardiovascular disease. Other nutrients important to cardiovascular health are found in the non-fatty part of the nut and, therefore, are not found in almond oil. The cholesterol-lowering effects of eating whole almonds are greater than those from the consumption of an equivalent amount of almond fat supplied as almond oil.

And that's not all the benefits of almonds in heart health. Almond kernels are rich in the amino acid arginine, a dietary precursor for nitric oxide, which keeps blood vessels pliable and open. Almonds are a significant source of the trace element magnesium. A 2-ounce serving of almonds contains about one-third of the body's daily requirements of this nutrient. (Even if you take magnesium supplement, you should eat some magnesium-rich foods such as almonds to provide a steady supply of the element to your body.) Almonds also contain cardioprotective copper in significant concentration.

Eat almonds raw or roasted. You might try almond butter as a substitute for peanut butter. Almond butter contains all the nutritional value of whole almonds. The oil in almond butter sometimes rises to the top of the jar, but you can just stir it back in before use.

Almond milk also contains all of almonds' nutrients. It's made from ground almonds suspended in water and usually sweetened with rice syrup. Drink almond milk like milk or use to make fruit smoothies. Almond milk goes exceptionally well with apricots. There's no lactose in almond milk, so you can drink it even if you are lactose intolerant.

About The Author:
Read about Diet & Lowering Cholesterol and Lowering Cholesterol with Red Yeast Rice. Robert Rister is the author or co-author of nine books on natural health.

Article Source: http://EzineArticles.com/?expert=Robert_Rister




Lower Cholesterol Level

Total Cholesterol - What Does it Mean?

Lower Cholesterol Level Presents:

Total Cholesterol - What Does it Mean?
By Matt Morrison

With all of the new information that has been given to us concerning cholesterol over the recent years, it isn't hard to get lost in the fray of HDL, LDL, triglycerides and total cholesterol counts. On average, people just don't know what it means anymore, let alone how to calculate it. Even if they figure out how to calculate it, what does any of it mean? Cholesterol is a double-edged sword, and while it is getting constant attention, it needs to be truly understood in order to harness its pros and cons.

Going to your doctor and requesting a simple lipid panel is the best way to get accurate cholesterol results. Be sure to plan your blood work ahead of time, though, as you need to refrain from eating and drinking (besides water) for twelve hours before the exam. Depending on your medical coverage, results should be in within about a week, and they should be sent to your home so that you can do the calculations on your own.

The blood test will contain three categories, HDL cholesterol (this is good cholesterol), LDL cholesterol (this is bad cholesterol), and triglycerides (another form of fat that is found in your blood). Remember, the numbers are measured in mg/dL, which is milligrams per deciliter of blood. At first glance, some things to look at concerning your numbers are as follows: HDL cholesterol should be above 40mg/dL in men, and above 50mg/dL in women. Anything lower than this represents borderline to high risk levels of cholesterol. On the LDL scale, an optimal number is below 100mg/dL, though a healthy amount can be measured all the way up to 130mg/dL. Above 130mg/dL and below 160mg/dL are borderline high risk, and anything above 160mg/dL is considered a high risk amount of LDL cholesterol. Finally are your triglyceride levels. On average, these numbers should be below 150mg/dL. So, on to the calculations.

With these three numbers in hand, the formula to find your total cholesterol is simple. First, you add your LDL and HDL levels. Then, take your triglyceride level, divide it by five, and add it to the sum of your LDL/HDL levels. (i.e. if HDL = 45, LDL = 105 and Triglycerides = 160 the formula should look like this: [45+105] + [160/5] = total cholesterol of 182mg/dL). This number is your total cholesterol level, and the desirable number here is below 200mg/dL, though borderline high risk goes up to 239mg/dL.

With all of the concern focused on having a high total cholesterol, many other factors are often overlooked. Runners tend to have a very high HDL cholesterol count and a very low LDL count as a result of the amount of exercise they do. This affects their total cholesterol, and may still put them in to the borderline zone of total cholesterol, but that doesn't mean that they are high risk. Many doctors are now looking at maintaining a healthy HDL/LDL ratio as opposed to worrying bout total cholesterol. The target here is to keep the ratio of these two cholesterols somewhere above 0.3, while the ideal ratio is 0.4.

To learn how to increase hdl and get your heart disease statistics in check, visit: http://www.decreasecholesterol.com

Article Source: http://EzineArticles.com/?expert=Matt_Morrison




Lower Cholesterol Level

To Lower Cholesterol and Lose Weight, Go Macadamia Nuts

Lower Cholesterol Level Presents:

To Lower Cholesterol and Lose Weight, Go Macadamia Nuts

No food is a better source of monounsaturated fatty acids (MUFAs) than macadamia nuts. Every 100 g of macadamias contains 60 g of MUFAs. These beneficial fats are known to reduce LDL cholesterol levels without reducing HDL cholesterol levels, and to reduce the body's need for antioxidants. Macadamias also contain a little more than 0.1 percent plant sterols, the compounds added to "smart" margarines used to lower cholesterol.

For these reasons, eating macadamias lowers total cholesterol and LDL and raises HDL, even though they are a high-fat food. Australian researchers Manohar Garg, Robert Blake, and Ron Wills recruited seventeen middle-aged men with total cholesterol levels of 237 to 300 mg/dl. They instructed them to maintain their diet and lifestyle but also to eat 40 to 90 g (1-1/2 to about 3 oz) of macadamias every day, the men who ordinarily consumed the most calories given the most nuts. At the end of four weeks, the men's average total cholesterol had been lowered by 3.0 percent. LDL cholesterol was down 5.3 percent, and HDL cholesterol was up 7.9 percent.

Eating macadamias also slightly lowered concentrations of n-6 fatty acids (which the body uses to make hormones that raise blood pressure) and slightly raised concentrations of n-3 fatty acids (which the body uses to make hormones that lower blood pressure). Triglycerides and homocysteine were unaffected. Despite increasing their total daily food consumption by about 160 calories and increasing the percentage of fat in their diet from 31 percent to 37 percent, the men lost weight, an average of 0.54 kg (a little more than a pound), and their body mass indices (BMIs) also were reduced.

The Australian researchers explained these results by the unusual combination of beneficial nutrients in the nuts. Cholesterol-lowering margarines are made with 1000 times more sterols than occur naturally in macadamias, but the combination of MUFAs, sterols, and other fats in the nuts makes them as beneficial as artificial margarine-with the added benefit of lowering weight.

Read about Diet & High Cholesterol. Robert Rister is the author or co-author of nine books on natural health.

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Lower Cholesterol Level

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