Lowering Cholesterol - 10 Critical Tips to Decrease LDL

Lower Cholesterol Level Presents:

Lowering Cholesterol - 10 Critical Tips to Decrease LDL
By Sean G Johnson

Many Americans today are health conscious and are pursuing ways to lose weight and maintain a healthy diet. Thousands of people worry about not consuming fat and lowering high cholesterol levels while eating a nutritionally adequate diet. Here are a few tips that you can put into practice in your everyday diet.

1. Choose foods that are low in cholesterol and saturated fats such as fruits and vegetables. Make sure to research the Nutrition Facts panel to compare foods due to the fact that serving sizes are usually consistent in similar types of foods.

2. It would be wise for you to replace saturated fats and trans fat with mono-polyunsataurated fats. This type of fat does not raise LDL cholesterol levels. If consumed moderately it does have health benefits. Monounsaturated fats include canola and olive oils. Polyunsaturated fats include corn and soybean oil and sunflower oil. Foods like fish and nuts are also sources of polyunsaturated fats.

3. Make sure to choose vegetable oil, and soft margarine (liquids or spray) being that saturated and trans fats and cholesterol are lower in soft oils than in solid shortenings, animal fats, and butter.

4. Another good choice of low cholesterol food is fish. Most fish is lower in saturated fat than meat. Certain fish like, salmon and mackerel contain omega-3 fatty acids which may or may not help fight against heart disease.

5. Always choose lean meats, like poultry and chicken, lean beef and pork. Do not eat your food fried. Try to bake whenever possible. Fried foods are absolutely a no-no.

6. If your a person who likes to eat out, make sure to inquire about the fats that are being used to prepare your food.

7. Keep an eye out on high calories such as fat. All fats are high in calories. You will do better to eat some carbohydrates and protein which are way lower in calories.

8. You can drink yourself to a lower cholesterol level by consuming vegetable juices and fruit juices. Here's a tip- drink plenty of orange juice. Most importantly drink plenty of water!

9. Eliminating stress out your life can help reduce cholesterol dramatically. The way the body fights stress is to release more of a hormone called cortisol. Cortisol will trigger the release of fat into the bloodstream. Fat in the bloodstream equals higher cholesterol levels.

10. There is one method of lowering cholesterol that most average people do not realize. Exercising is one of the most effective ways to keep cholesterol low. Exercising increases HDL which is good cholesterol and HDL can reverse some of the effects of LDL which is bad cholesterol.

So as you can see there is a lot you can do to reduce cholesterol. The trick is in disciplining your mind so that the body can follow along. Try not to stress over things you can't control in your life. You must maintain a healthy well balanced diet and try to add a exercise program in your life. However you must remember that a certain amount of cholesterol is necessary for the body to function at it's full potential.

For more information on healthy living, please feel free to visit low cholesterol foods.

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




Lower Cholesterol Level

Does Red Yeast Rice Lower Cholesterol Level Safely?

Lower Cholesterol Level Presents:

Does Red Yeast Rice Lower Cholesterol Level Safely?
By Max Wardlow

Does red yeast rice (RYR) lower cholesterol? Is it a safe natural alternative to the commonly prescribed cholesterol lowering drugs?

It has been used since the 7th century A.D. in China as both a food and medicinal nutrient. It has been noted in Traditional Chinese Medicine (TCM) as having the benefits as both a promoter of blood circulation and a digestive stimulant.

It is a by-product of cooked rice on which red yeast has been grown. The rice is then dried, powdered and used medicinally.

Its effectiveness in lowering cholesterol is backed by reliable and consistent scientific data as well as centuries of use in Traditional Chinese Medicine.

Based on a recent study, 62 people with high cholesterol took red yeast rice daily for six months, and the other half of the study participants received identical placebo capsules. They also made changes in eating habits, exercise and other lifestyle adjustments. After three months, the LDL (so-called "bad" cholesterol) levels of those taking the active supplements had declined 27%, compared to 6% in the placebo group.

The participants in this study were unable to continue treatment with prescription cholesterol lowering drugs, due to adverse and possibly dangerous side effects. There were no significant side effects reported while using RYR.

Is Red Yeast Rice Safe?

Those raising safety concerns say that since RYR contains natural statins similar in effect to cholesterol lowering drugs, it's logical that it would have the same risks. This argument is not valid because statins in prescription drugs have been chemically altered in a laboratory, whereas the statins in red yeast rice are naturally occurring.

Detractors often say that RYR is not regulated by the FDA and the supplements on the market vary in quality and may not be safe.

All dietary supplements are regulated by the FDA based on the guidelines of the Dietary Supplement Health Education Act (DSHEA) of 1994. Under DSHEA, supplement companies are responsible for determining that the nutritional supplements they manufacture are safe and that any claims made about them are substantiated by adequate evidence.

Although some critics argue that DSHEA is no regulation or excessively lax regulation, it seems that nutritional supplements are generally safe enough that this legislation does what it's intended to do. Almost never do you hear of dietary supplements causing extreme and/or dangerous side effects or death.

The same cannot be said about the pharmaceutical industry, where drugs that have proven to be dangerous are regularly recalled by the FDA and personal injury law suits are common.

Although acceptance in the mainstream medical community is slow, at this time, there is no solid evidence that red yeast rice is unsafe. Although there is some variation in the quality of nutritional supplements, and under DSHEA, consumers are responsible for locating high quality and safe supplements produced by firms that adhere to agreed upon good manufacturing practices (GMP).

Of course, you may want to consult your health care provider before starting any supplementation program or to have any questions or concerns addressed. Also, it's not recommended that you take red yeast rice if you're also taking prescription cholesterol lowering drugs.

At this time, research and centuries of use in traditional medicine show that the answer to the question, "does red yeast rice lower cholesterol safely?" is "yes it does." If you have high cholesterol and are unable to take prescription drugs because of side effects or you just want a safer, natural alternative, red yeast rice may be worth looking into.

Max Wardlow is an independent natural health and nutritional supplement researcher and helps manage a website about natural remedies. Visit today to find out more about red yeast rice supplements

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


Lower Cholesterol Level

How to Lower Cholesterol Level Without Medications

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How to Lower Cholesterol Level Without Medications

A lot of people, who has high cholesterol level, often use prescription medication in hope that this medication will automatically reduce our cholesterol blood level without changing anything in our lives. Even though these prescription medications can really lower your cholesterol level, but there are side effects for both short and long term.

However, if you let this high cholesterol level without any treatment, over time, the level will be rising so high and out of control, and it will block the arteries and will lead to a lot of dangerous disease such as heart attack or stroke.

Lowering your cholesterol level without any medication is possible to do if you follow the following tips. The following simple basic tips are not just only going to lower your cholesterol level, but will improve your health as well.

Healthy Dietary

It may sound difficult to change from eating everything that we like, to eat for healthiness. But this is the number one factor that you need to look at when you want to lower your cholesterol blood level, because the food that we eat is the source for the production of the cholesterol within our body. Therefore changing our diet will play a significant role in lowering our level of cholesterol. So the first thing is eat no fat and low cholesterol diet.

Exercise Regularly

Exercise regularly will stimulate the body to produce a lot of good cholesterol. And this good cholesterol has a function to vacuum the bad cholesterol from our blood vessel. Therefore the more you have the good cholesterol in your body the more bad cholesterol in your vessel will be clean. More to that, regular exercise will also make our heart strong and will make our blood circulation flow smoothly.

Stop Smoking

Smoking can make the bad cholesterol accelerated, thus it will build a plaque in our blood vessel. This plaque will block the blood flow, and that makes our heart had to work extra harder in order to make the blood flow smoothly. This extra hard work by our heart that can lead to a heart attack, where the heart stops working. And if the plaque will completely block our blood vessel, then we can have a stroke.

Relax

Stress is dangerous to our health. Chronic stress can stimulate the production of the bad cholesterol. So even though you are eating healthy foods but if you are constantly stressed, there no way you can lower your cholesterol level. Therefore it is important for you to learn how to relieve stress.

Consult to your doctor

Not every doctor is quick in prescribing medication to lower cholesterol level. Some doctors will only prescribe medication if your level is already extremely high. But it is very important to have someone that can help you monitor the up and down of the cholesterol level. Someone who has all the qualification to do the monitoring would be your doctor. So if you want to know whether following a specific diet or exercise will be good for you or not, your better consult your doctor first. Your doctor can help you create a program that will combine the diet and exercise that you need to do daily that will suit your current situation

In Summary, It will take determination, hard work and long time if you want to see a significant improvement, however, lowering cholesterol level without prescribe medications is something that is possible to be done.


Lower Cholesterol Level

How you can Lower Cholesterol Levels?

Lower Cholesterol Level Presents:

How you can Lower Cholesterol Level?

Lower cholesterol level is very important for all human beings, including for children, adults and parents, and whether they have heart disease or not. The decrease in cholesterol levels is very important for the cardiovascular risk of those people who infected. if LDL is high, the risk of having heart disease also high. Lower LDL also lowering the risk of heart disease. Most doctors recommend that cholesterol levels should be below 200 mg / dl. Lowering cholesterol is recommended for people to have a healthy life. The deduction in cholesterol level is one way to protect your heart.

Lower Cholesterol level is very simple and requires neither surgery nor medication; just change your life to healthy lifestyles. Lower cholesterol level naturally, of course, it is simply because it helps your cholesterol return to normal level, naturally and safely. One easy way to lower cholesterol level is to eat a good diet. What good diet or type of food that can help you to reduce cholesterol?

There are several food and nutrition that has been proven to reduce the cholesterol level;

- Foods with a high level of plant sterols.

- Food with low cholesterol. Choose foods low in fat, especially saturated fatty acids.

- Do not eat fried foods.

- Foods high in soluble fiber are very helpful in reducing cholesterol levels, especially LDL. The food is more effective in reducing cholesterol.

- Replace fatty foods with all low - fat diet.

- Of oats and rice are the best foods to lower cholesterol.

See how cholesterol can reduce cholesterol, of course, with food, exercise regularly and there are some plants that naturally reduce cholesterol. Keep your good cholesterol, of course, without medicine, allowing you to easily cholesterol normal, natural and safe. And there is the possibility, of course, reduce cholesterol. Cholesterol-lowering, of course, to live a healthier and longer.

Lower cholesterol levels is important for everyone, because cholesterol is a reduction of the central role in the prevention and treatment of cardiovascular diseases. The most important goal in reducing LDL cholesterol is lower and raise your HDL. The decrease in cholesterol is a chance for a healthy life and healthy heart





Lower Cholesterol Level

Powerful List of Foods That Help to Lower Cholesterol

Lower Cholesterol Level Presents:

Powerful List of Foods That Help to Lower Cholesterol
By Freddy Goldstein

Before listing the foods that help to lower cholesterol we must define what cholesterol is. Cholesterol is a fat like substance that is manufactured by the human body and also eaten in the consumption of animal products. Cholesterol is used to form cell membranes and process hormones and Vitamin D. High cholesterol levels contribute to the development of atherosclerosis. Both a low cholesterol level and a high cholesterol level is dangerous for human beings. Too much of the wrong type of cholesterol (HDL) in the human body is closely linked with heart disease, hypertension and cardiovascular health.

Cholesterol is a steroid alcohol found in animal fats and oils, bile, blood, brain tissue, milk, egg yolk, myelin sheaths of nerve fibers, liver, kidneys and adrenal glands. It is a necessary component of all cell surface and intracellular membranes and a constituent of myelin in nervous tissue; it is a precursor of bile acids and steroid hormones, and it occurs in the most common type of gallstone, in atheroma of the arteries, in various cysts, and in carcinomatous tissue. Most of the body's cholesterol is synthesized, but some is obtained in the diet.

The preoccupation in human medicine with the relationship between cholesterol and the development of atheromatous plaques in the coronary arteries is not reflected in veterinary medicine. The importance of cholesterol to the veterinarian is limited to the measurement of blood cholesterol levels as an indicator of liver disease or thyroid activity.

List of foods that help to lower cholesterol

1. Apples

2. Pumpkin & Pumpkin seeds

3. Salmon and other oily fish such as mackerel.

4. Soy products

5. Walnuts

6. Almonds

7. Avocado

8. Bison, venison and other lean meats.

9. Cholesterol lowering margarines

10. Collard Greens

11. Dark Chocolate

12. Beans & Legumes

13. Egg plant

14. Green Tea

15. Olives

16. Onions

17. Shitake Mushroom

18. Tomato

19. Fresh berries, particularly Blueberries

20. Brown Rice

21. Cinnamon

22. Cranberries

23. Garlic

24. Grapes

25. Oats

Many people advise the daily consumption of apple cider vinegar as being a powerful aid in reducing the levels of cholesterol and helping to maintain a healthy heart. This will also help to keep the arteries clear of plaque.

The latest scientific research said get the delicious recipes that incorporated that cholesterol lowering food.

Cholesterol is a blood fat needed by the body in moderate amounts. However, high cholesterol levels can lead to atherosclerosis and coronary artery disease (CAD) and heart attack. Methods for increasing good cholesterol or lowering bad cholesterol levels include cholesterol reducing drugs such as statins, fibrates, and nicotinic acid and bile acid resins.

Apart from the cholesterol lowering food there are many cholesterol reducing drugs such as:Cholesterol-reducing drugs are medications that lower the levels of fats (lipids) in the blood, including cholesterol and triglycerides. High levels of these fats in the bloodstream increase the risk of coronary artery disease (atherosclerosis), heart attack, stroke and other heart-related conditions. Therefore, cholesterol reducers and other antilipemic medications are often prescribed for people with high cholesterol levels (hypercholesterolemia) or other elevated lipid levels (e.g., high triglycerides).

There are five main categories of cholesterol reducers: statins, bile acid resins, nicotinic acid, fibrates and ezetimibe. Most are available only by prescription, while nicotinic acid, a form of vitamin B3 (niacin), is available over-the-counter. However, niacin should only be taken under the care of a physician to monitor any side effects that could arise, such as severe upset stomach (nausea) and flushing.

So, the big question is this! If you can lower your cholesterol levels by eating the great food a listed above, and if you can supplement this by taking cholesterol reducing natural products, why would you inflict pharmaceutical drugs upon your system? People do, but I will never understand them!

Would you like to lower your cholesterol level naturally with other potentially life enhancing benefits? How to Get Rid of Plaque and Lower Your Cholesterol Level Naturally.

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

Lower Cholesterol Level

Red Yeast Rice - Lowering Cholesterol Naturally

Lower Cholesterol Level Presents:


Red Yeast Rice - Lowering Cholesterol Naturally

For those who have been advised to lower their cholesterol, but are concerned about the serious side effects associated with taking statin drugs (e.g. liver dysfunction, muscle atrophy, memory loss, etc.), clinically proven natural alternatives are available. The Chinese condiment Red Yeast Rice, for example, was judged by the Physician's Desk Reference On Nutritional Supplements to "significantly reduce total cholesterol, LDL-cholesterol and total triglyceride concentrations, compared to a placebo." Considering the fact that the PDR is the authoritative text in the medical field on supplements, and it is written by doctors for doctors, it is disappointing that few doctors are recommending Red Yeast Rice to manage hypercholesterolemia in their patients. After all, Red Yeast Rice contains the same cholesterol lowering HMG-CoA reductase inhibitor (lovastatin) as the drug Mevacor. And yet, even at doses six times lower, Red Yeast Rice out performed the pharmaceutical isolated lovastatin, showing a wider range of benefits and incomparably higher safety margin.

Despite these findings and in defiance of both common sense and the rights of consumers to control their health, both the FDA and the manufacturer of lovastatin lobbied the courts to outlaw the sale of Red Yeast Rice, arguing that its efficacy qualified it as a drug, requiring FDA and medical regulation. In 1999, the Federal District Court in Utah ruled against the FDA, stating that Red Yeast Rice was not a drug but a dietary supplement. More recently the 10th U.S. Circuit Court of Appeals ruled on July 24, 2000 that Red Yeast Rice is subject to the regulation of the U.S. FDA. At present the future of Red Yeast Rice is uncertain, but what all this legal debate reveals is the rather profound collusion that exists between the private interests and the FDA. If something works great and is safer than expensive drugs, why should it be kept from the public?

Part 2: The Lower the Cholesterol The Higher The Profits

If you watch prime time television these days - even just on occasion - it is nearly impossible to miss the barrage of commercials trying to get you, and the rest of adult America, to sign up for the newest cholesterol lowering medication on the market. These advertisements would have us believe that if we care about our health, and those we love, we should keep our cholesterol low with drugs. The problem is that statins, like many of the drugs being marketed so aggressively to the public these days have dangerous, even fatal side effects.

No longer the exception, side effects and fatalities from drugs have hit astronomical levels. According to the one of the most respected and widely read medical journals in the world - The Journal of American Medicine (JAMA) - approximately 108,000 Americans die each year from the "non-error negative side effects of drugs." Throughout the entirety of our involvement in Vietnam, 53,000 Americans died. People flooded the streets in protest. The entire nation stood divided. History is still reeling from the sense of horror and disgust the senseless violence of the war brought before popular consciousness. And yet if the the JAMA statistics are accurate, annual fatalities from prescribed medication today are occurring at a rate 14 times higher than those occurring during the Vietnam war. What may be even more disturbing than the statistics themselves, is the fact that there is little, if any open and meaningful discussion occurring about them. When it comes to lowering cholesterol, plenty of sound research exists that calls into question the very concept of high cholesterol causing cardiovascular disease. Low cholesterol levels, in fact, have been shown to increase the risk of stroke and cancer.

Cholesterol, after all, is something our bodies have been equipped to produce plenty of. It is essential for the production of all the steroid hormones and Vitamin D, for maintaining the fluidity of cell membranes, and for transporting and distributing throughout the body fat soluble nutrients like vitamin E, carotenoids, and coenzyme Q10. CoQ10 is a co-factor for energy production in the mitochondria of every cell of our bodies. Since heart muscle has the most mitochondria of any muscle cell in the body (5000 mitochondria per heart muscle cell versus 50 for skeletal muscle), when levels of coq10 drop, the heart is one of the first organs effected. Why then, if statin drugs are known to cause a drop in coenzyme q10, are they being used to prevent heart disease? Unfortunately, because the drug companies are making a killing - both literally and figuratively - selling these drugs, they have every reason to distort or disregard information that contradicts their "lipid hypothesis" of heart disease. The mercurial relationship between drug companies and the "experts" who decide what strategies should be used by Americans to prevent heart disease, was made public by a consumer group recently. The following excerpt from an Associated Press article dated July 17th, 2004, addresses this relationship poignantly:

"Most of the heart disease experts who urged more people to take cholesterol-lowering drugs this week have made money from the companies selling those medicines."

The article went on to say that the new guidelines these experts drafted would add 7 million more Americans to the 36 million already encouraged to take the pills to lower cholesterol. Whether or not you choose to lower your cholesterol, or investigate in greater depth the validity of doing so, be advised that safe and natural methods of doing so exist.

To learn more about the benefits of Red Yeast Rice, visit: http://www.patienthealthyself.info/red_yeast_rice.html

Sayer Ji is a philosopher of nutrition and nutrition educator. He founded http://www.patienthealthyself.info this year in order to provide the public strictly scientific information on the therapeutic effects of herbs, foods, spices and vitamins. Without freedom of information, there can be no health freedom.

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


Lower Cholesterol Level

Top 10 Natural Foods to Lower Cholesterol Safely and Naturally

Lower Cholesterol Level Presents:


Top 10 Natural Foods to Lower Cholesterol Safely and Naturally
by Robin Reichert

The cholesterol in blood comes from two main sources: the foods we eat and what we manufacture. Cholesterol levels that are too high or too low in the blood can be a very dangerous factor, often leading to a heart attack or a stroke. There are many people who take statin drugs to reduce their cholesterol. However, there are many natural foods that you can eat to help lower cholesterol safely and naturally without the use of dangerous statin drugs. You may notice a substantial improvement in your cholesterol level once you begin consuming these whole foods on a daily basis.

Here is a list of the top 10 natural foods to help maintain a healthy cholesterol level in the body.

1. Oat bran and brown rice bran are the best foods for reducing cholesterol. They are rich in soluble fiber, thereby lowers cholesterol levels by binding fats and heavy metals.

2. Blueberries (organic) alone may help lower cholesterol as effectively as statin drugs! Berries, in general, help prevent oxidation of bad cholesterol and they are super abundant in antioxidants.

3. Fish is a good source of protein and omega 3 fatty acids, which has been shown to lower LDL cholesterol and raise HDL cholesterol. Omega 3 fatty acids also help to lower triglyceride levels.

4. Garlic contains allicin and can have a powerful antioxidant effect. Lowers cholesterol levels and blood pressure.

5. Apples contain both soluble and insoluble fiber. Apple's two kinds of fiber are useful for reducing cholesterol levels and for decreasing your risk of hardening of the arteries, stroke, and heart attack. Apple's insoluble fiber works to remove LDL from the body, while apple's fiber pectin reduces the amount of LDL cholesterol made in the liver.

6. Nuts are abundant in fiber, phytonutrients and antioxidants such as vitamin E and selenium. Nuts also contain plant sterols and the healthy fats (mono-and polyunsaturated).

7. Beans are high in soluble fiber; lowers the bad cholesterol and raises the good cholesterol. Other foods high in soluble fiber include lentils, peas, and ground flaxseeds.

8. Foods with Plant Sterols (or stanols) are powerful phytosterols found in plant membranes that may block cholesterol absorption. Sterols are found naturally in several kinds of fruits, vegetables, nuts, seeds, cereals, legumes, and vegetable oils.

9. Olive oil has been known to reduce LDLs, raise HDLs, and is rich in antioxidants.

10. Soy protein -studies show that a total daily intake of 25 grams of soy protein significantly lowers LDL cholesterol levels. Soy has a high amount of polyunsaturated fats, fiber, vitamins and minerals. Soy products are also a great replacement for animal products.

Last but not least, it's important to keep in mind that cholesterol is found only in animal products, not plant foods. Therefore, eating fewer animal foods and more plant foods will lower the blood cholesterol. If you already have high cholesterol, temporarily changing to a vegetarian diet with fish and non-fat dairy products, such as yogurt may help lower your levels quickly.

For more natural health and wellness information, please go to Robin's Wellness Resource Center at http://www.wellness-bee.com

About the Author

Robin Reichert is a natural health writer, AFPA Certified Nutrition and Wellness Consultant, and is currently a graduate student of natural health at Clayton College. Lifelong learning and educating others about natural health is her passion.

Lower Cholesterol Level

18 Proven Natural Solutions For High Cholesterol

Lower Cholesterol Level Presents



18 Proven Natural Solutions For High Cholesterol
by Robin Reichert

There are millions of people that are currently struggling with high cholesterol. Many are taking prescription statin drugs, while others are choosing to take a more proactive stance by tackling the problem head on through fundamental lifestyle changes. There is no question that increasing physical activity and improving diet are the most important steps to take when cholesterol is high. In addition to those two things, I am going to provide you with 18 proven natural solutions for high cholesterol that will surely give you a jump start to help you reach your cholesterol goals without having to surrender to dangerous statin drugs.

Natural Solutions for High Cholesterol

Coenzyme Q10, also known as ubiquinone, is a powerful antioxidant and plays a fundamental role in the mitochondria, the parts of the cell that produce energy from food. CoQ10 improves circulation and is highly beneficial for those with hypertension, high cholesterol, heart disease, and many more.

Chromium Picolinate's most important function is to help control the amount of sugar in the blood. Insulin plays an integral role in this process by managing the movement of glucose out of the blood and into cells. Chromium lowers total cholesterol levels and improves HDL-to-LDL levels.

Apple pectin lowers cholesterol by binding fats and heavy metals.

Spirulina is an extremely nutrient rich blue-green algae. This superfood is abundant in B vitamins, calcium, beta-carotene, potassium, zinc, gamma-linolenic acid (GLA), magnesium, protein, and much more. Spirulina is highly effective for lowering cholesterol levels by decreasing oxidation that is most harmful to LDL cholesterol.

Essential fatty acids thin the blood and lowers LDL levels. You can take EFA's in supplement form and can be found online or in any natural store.

Garlic and Vitamin E improve circulation; lowers cholesterol and blood pressure levels; and is great for overall heart health.

Cayenne, Hawthorn Berries, and Goldenseal are especially useful for lowering cholesterol.

B6, B12, and Folic Acid helps to lower damaging homocysteine levels. When the body's stores of B6 (pyridoxine), folic acid and B12 are depleted, homocysteine can rise to abnormal levels and lead to a much greater risk of heart attack.

Niacin (B3), guggul, artichoke leaf, fiber, and red yeast rice are also excellent natural solutions for those with high cholesterol. Red yeast rice is a supplement thought to work like the popular "statin" drugs, so it should be taken alongside CoQ10.

Ultimately, the best natural solution for those with high cholesterol is to make positive lifestyle changes. Get regular physical activity, maintain a healthy weight, eat low cholesterol foods, quit smoking, drink alcohol in moderation (if at all), manage stress, consume plenty of fiber, and drink plenty of fresh organic juices.

For more natural health and wellness information, please go to Robin's Wellness Resource Center at http://www.wellness-bee.com


About the Author

Robin Reichert is a natural health writer, an AFPA Certified Nutrition and Wellness Consultant, and is currently a graduate student of natural health at Clayton College. Lifelong learning and educating others about natural health is her passion.

Lower Cholesterol Level

Omega 3's - How Much to Lower Cholesterol?

Lower Cholesterol Level Presents:



Omega 3's - How Much to Lower Cholesterol?

Increasing the amount of omega-3 fats in our diet and decreasing the amount of omega-6 is beneficial in reducing your risk for heart disease. Most American's consume a high omega-6 diet, with omega 3 being a common deficiency. Omega 3 deficiencies and the imbalance between omega 3 and omega 6 intakes have been linked with serious conditions, including heart attacks. Successfully maintaining a ratio of 4:1 to 1:1 omega 6 to omega 3 will help lower cholesterol levels and control high blood pressure.

How much omega 3 do you need to add?

This is under debate and more research is being done. Right now the range experts recommend is from 500-2000 mg/day. Here are the current American Heart Association (AHA) recommendations.

The AHA recommends that individuals without heart disease eat a variety of fish twice a week, use heart healthy oils (flaxseed, canola, soybean oils), and consume flaxseed and walnuts.

For individuals with heart disease, the AHA recommends 1 g of EPA (eicosapentanoic acid) + DHA (docosahexaenoic acid) daily, preferably from fatty fish.

The AHA recommends 2 to 4 g of EPA + DHA daily, under physician's care only, for individuals that need to lower triglycerides. High doses, > 3 grams/day, can result in excessive bleeding. (Do not self medicate! Talk to your MD before supplementing greater than 2 grams.)

Omega 3 Content of Different Foods

Wild Salmon, 4 oz. 1700 mg (DHA 700 mg, EPA 400 mg)

Tuna canned in water, 4 oz. 300 mg (DHA 200 mg, EPA 50 mg)

Cod, 4 oz. 600 mg (DHA 160 mg, EPA 50 mg)

Flaxseed, 1 Tbsp. 1000 mg (ALA - alpha-linolenic acid - 1000 mg)

Soybeans, dried, cooked ½ cup 500 mg (DHA/EPA 250 mg, ALA 250 mg)

Walnuts, 1 oz. 2570 mg (ALA 2570 mg)

Pecans, 1 oz. 280 mg (ALA 280 mg)

Wheat germ, ¼ cup 210 mg (ALA 210 mg)

Canola oil, 1 Tbsp 1300 mg (ALA 1300 mg)

Olive oil, 1 Tbsp 100 mg (ALA 100 mg)

There's a reason I included details on amounts of DHA, EPA, and ALA for each omega 3 source. Right now, DHA and EPA have a greater link with lower cholesterol levels, lower triglycerides, and higher HDL levels than ALA. The body is able to convert ALA to EPA and DHA, but the conversion rate is low; therefore, it is best to include high DHA and EPA sources in your eating plan.

My recommendation:

As a preventive measure and to promote lower cholesterol and blood pressure control, I recommend eating fish twice a week, select a supplement that will provide you at least 1000 mg of omega 3 fatty acids daily (choose a good source of DHA and EPA), and use ground flaxseed when appropriate in your meal preparation.

Now, to receive regular heart health and weight loss tips from dietitian Lisa Nelson, go to http://www.enutritionservices.com/f/The_Heart_of_Health.html and subscribe to The Heart of Health today!

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

Lower Cholesterol Level

How to Managing Healthy Cholesterol Numbers

Lower Cholesterol Level Present:

How to Managing Healthy Cholesterol Numbers

Your body requires cholesterol for many different purposes. It is needed in order to digest fats, create cellular walls and manufacture hormones, as well as other things vital to your bodies health.



While cholesterol can be a good thing for your body high cholesterol numbers can be harmful. A constant overload in cholesterol is known to cause high blood pressure and all the ailments that come with it like heart disease. This is where eating low cholesterol diets will really help to avoid unhealthy problems such as those above.



Basically, a good diet in this situation involves keeping a close eye on your intake of foods that contain cholesterol and saturated fats. Pay close attention to your food groups. Our main source of cholesterol is from things like red meat, egg yolk, as well as dairy products like cheese and whole milk.



While it's a smart idea to reduce your consumption of high-cholesterol foods like this you don't necessarily need to cut them out completely since cholesterol still provides many benefits to your body.



A low cholesterol diet should also be complimented with a healthy and consistent dose of exercise. You can keep it to something easy, like a daily walk. If you have a pool in your backyard, use it for exercise. The local gym will also give you plenty of different ways to increase your heart rate safely.



Get your necessary vitamins from fruit and vegetables. Don't ever fry your foods. This only increases the cholesterol content. Opt instead to reduce cholesterol with alternative cooking methods such as grilling or roasting. If a recipe calls for cooking oil, opt for a healthier low fat oil that is commonly available at your local market.



As you can see there are plenty of simple ways to achieve and maintain normal cholesterol levels, should you find you have measured highly on a test. Help yourself first with a healthy diet and exercise but seek the advice of your physician should the problem become more serious.

Article source: http://www.authorpalace.com

About the Author:

Achieving and maintaining normal cholesterol levels (http://loweringcholesterolhelp.com/normal-cholesterol-level) is easier than you think. Visit the links to find out more regarding low cholesterol diets and how to improve your health.


Lower Cholesterol Level

Lower Your Cholesterol With Just Four Foods

Lower Cholesterol Level Presents:

Lower Your Cholesterol With Just Four Foods

High cholesterol is bad news because it can lead to heart disease and cause strokes. It is now clear from the latest statistics that more and more younger people are on these cholesterol lowering drugs and that is yet another sign that the obesity epidemic is raging.



The rapid increase in the figures for the 20 - 44 age group - 70% in the last five years- is causing alarm. These drugs are normally associated with senior citizens so this increase could mean that the younger generation are taking their health more seriously or that there is an alarming increase in cholesterol levels. Experts agree that the latter option is the most likely scenario.



The most effective and widely tested cholesterol drugs are called the statins, which block the formation of cholesterol in the liver and increase the production of the receptors on liver cells that clean the bad cholesterol from the blood. If you are worried about the side effects of statins, you may want to consider lowering your cholesterol levels a more natural way and that is through a healthy diet. Here are my four top foods which will definitely lower your cholesterol without having to take any drugs.



Top of the list are tomatoes. They contain a very valuable substance called lycopene which acts to stop the oxidation of LDL which is the bad cholesterol. Once this oxidation occurs, it starts to form plaque in the arteries and that is dangerous. There have been studies on this and they have confirmed that lycopene is a valuable ally in the fight against high cholesterol.



My second one is fish, preferably baked or grilled rather than fried in oil. Look out for high fat fish such as wild salmon, sardines, mackerel, herring, trout, etc. These are great sources of omega -3. Lots of studies done on the Eskimos who eat a lot of fish and they have a much lower rate of heart disease and blood pressure problems. Flaxseed and canola oil are also good sources of Omega -3



My third one is soy because it contains fibre and lots of vitamins and minerals. Recently the American Heart Association stated that the effects of soy on blood pressure and on triglycerides was actually minimal. But it is a great source of low-fat protein and that is why I eat or drink it all the time.



Researchers have shown that if you consume about 200 calories of nuts a day (let us say you are 1,200 a day), then this can in some cases reduce your cholesterol levels by about 12%. That is not bad - just by adding a very important food to your diet. That is why nuts are in my top four - any nuts will do- walnuts, almonds and cashews. Nuts are a great source of healthy fats not to mention some valuable minerals and trace nutrients as well.



These top foods I have outlined are just a few of those mentioned in the Mediterranean Diet which has been the at the centre of attention for a long time now. Studies show that people living in the Mediterranean basin actually have a lower rate of cholesterol and heart disease than many other nations. It has nothing to do with the sun - it is what they eat !
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Lower Cholesterol Level

Can Garlic lower your cholesterol level?

Lower Cholesterol Level

For many many years, garlic had a good reputation in dealing with heart. Garlic also has been part of the herbal medicines that dealing with all kind of conditions. Garlic and its effects to lower cholesterol level have been associated one another.

Garlic has been suggested by modern medical science to be one of the reasons to lower cholesterol level. It is proven that Garlic is an anti-oxidant. Which mean Garlic can help prevent the LDL Cholesterol (read: bad cholesterol) to oxidized, therefore it will reduced the abilities of the bad cholesterol to build up a clog in the arteries.

A lots of scientific researches have been conducted in the recent years to test how lower cholesterol level can be done by including garlic in everyday diet. The researchers involved comparation between groups of people take garlic supplements to a group of people take placebo. However the researches can not come with a conclusive result.

In some of the researches, a reduction is shown in total cholesterol level and in LDL Cholesterol level for those who take garlic. However in other medical researches also shown the cholesterol level difference between those who take garlic and those who take placebo were not really significant.

Even, a research published in 2007 have tested two garlic supplements which are Garlicin and Kyolic, and raw garlic as well. The result of the research stated that: "None of the forms of garlic used in this study, including raw garlic, when given at an approximate dose of a 4-g clove per day, 6 d/wk for 6 months, had statistically or clinically significant effects on LDL-C or other plasma lipid concentrations in adults with moderate hypercholesterolemia."

So Can Garlic lower your cholesterol level now?

While some researches can really show how effective garlic can be used to lower bad cholesterol level, still the overall result is inconclusive. In the 2007 research that had put a serious doubt over garlic reputation in lowering the cholesterol level. Therefore it is really not wise to put a definite conclusion that garlic is good to lowering the cholesterol level.

However, how can we explain those researches that really can show how garlic can lower the cholesterol level? Can we just say that they are using a flawed methodology? Well, let's just say that those researches had some validity background, how come the result were so different and how can we explain the different?

There is a possibility that the effectiveness of garlic in lowering the cholesterol level depends on some other factors which are still unknown. Since these factors are still unknown, it is difficulty to design a research that can eliminate those factors.

Another thing that's also possible is that garlic's effectiveness in lowering the cholesterol level only applies to a specific group of people in the population.

Therefore if you're concerned about your high cholesterol level, it is not advisable to turn to garlic straight away as an alternative medication to lower your cholesterol level. What always advisable is that you seek advice from your doctor. If your doctor approved it then you can start to take garlic supplement.

Lower Cholesterol Level

Lower Cholesterol Level with Whole-Grain Oat

If you are at risk of having a heart disease, you can reduce your chances of having one by having a diet that is rich in whole-grain oats, as whole-grain oats can help you lower your high cholesterol level.

It is has been so many times that oats touted as a heart healthy diet. However , the study to back up the claims that oats can reduce heart disease by lowering the cholesterol level only being conducted in the last two years.

The result of the study reflecting direct effects that by eating oatmeal can reduce the risk of having a heart attack or any kind of death related heart disease. More to that, the researchers also found that oatmeal food have an effects to lowering the high cholesterol level.

So if your diet is rich in whole-grain oat products and oatmeal, you will experience a lower in both of your total cholesterol level and your LDL Cholesterol level (read: Bad cholesterol).

The high total cholesterol level and the high LDL Cholesterol level are the main risk factors for one to have a heart disease.

Even thought, the researchers are showing a positive result, still the researchers say that the result should be taken with warnings. And the reasons are because most of the research were being funded by the companies which sell whole-grain product, and also the researches were conducted in a small scale and only been conducted in a short period of time (approximately less than eight weeks).

The study was being published by Cochrane Database of Systemic Reviews. In the study, the researchers reviewed ten researches about the effects to adults when they eat whole-grain foods. Eight of the researches are dealing with around 914 adults who are at risk of having a heart attack and whole-grain oats.

When the researchers summaries the result of the research, they found that the level of total cholesterol level and the LDL Cholesterol level in the people who eat whole-grain oats are lower compared to the people who ate refined grain foods. In average, the reduction for total cholesterol level was approximately 7.7mg/dL while the average of reduction fot LDL Cholesterol level was approximately 7 mg/dL.

Because of these result the researchers confident to say that there's a strong connection on eat whole-grain oats with lower cholesterol level, and can suggest the health care professionals to recommended whole-grain oats to be included in lower cholesterol level program.

However, the researchers also say that more adequately powered and a well design researches are still needed to be done as it is needed to evaluate the effects of consumption of whole-grain oats for long term period.

But in its website, the American Heart Association said that the fiber found in unrefined whole-grain foods can help lower your cholesterol level which is important in preventing heart disease and strokes, therefore, the American Heart Association had already recommend that whole-grain oats to be a heart healthy diet.

How walnut can lower your cholesterol level

Walnut tree often being viewed for its beauty. However, the true beauty of walnut trees is actually lies in its fruits; Walnut. there is no doubt that Walnut can add delicious flavor to your meal, but along with that, walnut have quiet a lot of health benefits.

Well, how can Walnut help us to lower our cholesterol level? There are couples ways Walnut can lower our cholesterol level.

1. Omega-3. Walnuts are a great source of omega-3 fatty acids, which unfortunately that our body do not produce this type of fat. Walnut concentration of omega-3 is appoximately 90.8%. Omega-3 is effective in improving the ratio of HDL cholesterol (read: good cholesterol) and more to that Omega-3s can also reduce the LDL Cholesterol (read: Bad Cholesterol) capability to clogged the arteries.
   
   

1. Monounsaturated Fat. Walnuts are a great source of monounsaturated fats too. Approximately 15% of fats in Walnuts is monounsaturated fat.
   
   
2. Polyphenolic compounds. Walnuts are have polyphenolic compounds like ellagic and gallic acid, and they produce antioxidant activity that enough to cause free-radical damage to LDL cholesterol.

Now that we know how Walnut can lower our cholesterol level, a practical tip to include Walnut into our daily diet would be to have a handful of walnuts for at least 4 times a week.

Lower High Cholesterol Level with Green Tea

There are many reasons why people drink green tea. Some people for enjoyment, others for health. There are many health benefit from drinking green tea, as of for cholesterol, Green tea can lower high cholesterol level.

People who drink green tea on regular basis have much lower cholesterol levels than people who don't drink green tea at all.

How drinking green tea can lower cholesterol level?

· Green tea polyphenols can actually prevent the absorption of cholesterol and make cholesterol excreted from the body.

· Green tea has very effective antioxidants called epicatechins. This antioxidant is responsible in lowering bad cholesterol by almost half.

Now that we know the benefit of drinking green tea, therefore it is advisable that we add a nice warm cup of green tea in our daily diet in order to lower our cholesterol level.

Olive Oil and Cholesterol

Cholesterol is substance that cannot soluble in the water. It attachés itself to proteins and the two formed lipoproteins. Three types of Lipoproteins are formed:

1. Low Density Lipoproteins also known as LDL Cholesterol (read: Bad Cholesterol because they can stick in the arteries walls and make it clogged)

2. High Density Lipoproteins also known as HDL Cholesterol (read: Good Cholesterol because they free the artery from clogged)

3. Very Low Density Lipoproteins also known as VLDL Cholesterol

The levels of these cholesterols produced by the liver are affected by the types and how much of fat that we take in our diet every day.

It takes approximately 6 to 12 hours after we ate fatty meals, that the liver extracting the fat from the blood and transform them into LDL, VLDL and HDL cholesterol.

There are three types of fat that we eat: saturated, poly-unsaturated and mono-unsaturated.

1. Saturated fats

Primarily come from animal meats. They are considered as the greatest damage to our health as they make the liver to increase the production of Bad Cholesterol that can lead to clogged artery

2. Poly-unsaturated

Primarily come from grains, nuts vegetables and seeds. They can lower the bad Cholesterol which is good; unfortunately they also lower the Good Cholesterol which is not good.

3. Monounsaturated fats

They are can be found in varying amounts in all fats. They can lower the bad Cholesterol which is good; on the other hand it also increases the good Cholesterol which is better.

Therefore, the best oil to lower our cholesterol level that we should include in our diet, should has structure with a lot of monounsaturated oil with little or no saturated and polyunsaturated at all. And we can only find that structure in olive oil.

In olive oil we will find:

· Saturated fat averaging about 10 to 15%

· Polyunsaturated fats averaging about 8 to 9%

· Monounsaturated fat averaging about 75% to 80%.

The good news is that in olive oil, both the saturated fat and the polyunsaturated fat are the lowest among other oil, while the monounsaturated is the highest among any other oil.

More to that, Extra Virgin Olive Oil contains approximately 40 antioxidant phytochemicals. These Antioxidants have the important part in reducing the capacity of Bad Cholesterol to oxidated (clogged arteries formation).

Therefore, it is advisable in our diet to lower our cholesterol level that we include olive oil for at least two tablespoons every day.