A lot of people follow vegetarian diet but there is no definite diet formula. People who follow vegetarian diet are distinguished into following categories.
· Vegans or totally vegetarians
· Lacto vegetarians
· Ovo lacto vegetarians and
· Semi vegetarians
The vegans follow diets that include food only from plants like fruits vegetables, seeds, legumes, grains, and nuts. The diet of lacto vegetarians consists of plant food along with cheese and dairy products. The ovo lacto vegetarian diet could contain eggs. Semi vegetarians consume plant foods, eggs, dairy products, fish and chicken but exclude red meat.
Nutritional aspect of vegetarian diet
cholesterol are either low or totally free from animal products. Thus they are low in saturated fats and cholesterol, and reduce the risk of obesity and many diseases like diabetes mellitus, blood pressure, certain types of cancer and vegetarian diets. However there is a deficiency of certain minerals and vitamins in this type of diet for which one needs to properly and carefully plan the diet. If essential nutrients are included in the vegetarian diet then it can be made healthy and nutritionally good. However one should not include too much calories and saturated fat in the diet, otherwise it may have a negative effect on our health.
Nutrients that should be included in vegetarian diet.
A vegetarian diet should include an array of nutrients for optimum result. It had better include right amount of proteins, minerals and calcium
Protein: For vegetarian diet adequate add up of protein can be derived from plant sources. Plant protein can alone supply the necessary amount of amino acid that is needed by your body. Vegetables, whole grains, seeds, legumes and nuts contain nonessential and essential amino acid. Soy protein is also a good source of protein that can be considered as an equivalent to the animal source and can alone supplement the protein requirement of the body.
Iron: Red meat, egg yolk, liver are the richest source of iron and cholesterol. So vegetarians can be low in iron intake. To supplement this deficiency you need to consume lots of beans and spinach. Dried fruits and brewer’s yeast can also be taken as they are good source of protein derived from plants.
Zinc : Zinc is required for growth and development of your body. Plant sources of zinc are nut, legumes and grains. Supplements should not be taken more than 15 to 18 mg. if supplements are taken more than 50 mg then it can lower the HDL cholesterol in man.
Vitamin B-12: vitamin B-12 is mainly found in animal source. In vegetarian diet it is found in fortified breakfast cereals, in some brands of brewer’s yeast, fortified beverages of soy, and from vitamin supplements.
Vitamin D: vegetarians are commonly devoid of vitamin D as there are no convenient sources. However exposure to sunlight, milk fortified with vitamin d, some fortified soy milk provide little amount of it.
Calcium: Vegetarians can absorb more calcium than non vegetarians. Some convenient sources are spinach, broccoli, legume, soyabean products and kale
Vegetarians take fewer calories than non vegetarians. Thus they are needed to consume different kinds of foods and enough calories to fulfill the energy demand. They should lay stress on consumption of unrefined grains and fortified cereals. Vitamin A and vitamin C rich foods are also of great importance. Consumption of dairy products should be limited to fat free or low fat products and consumption of cholesterol should also be limited within 300 mg per day.
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Bad ldl cholesterol or a bad diet is something we all experience at some point in time. It is impossibleto eat healthy our entire lives, even though we may try laborious to do it. Eating healthy on your coronary heartis something everyone should try to do, especially relating to restoring health and decreasing coronary heart attacks.
Your coronary heart and meals. We all know this stuff for certain – a food regimen high in saturated fat will assist raise your ldl cholesterol, which is a threat factor for coronary heart disease. People that are obese are more prone to coronary heart disease. A weight loss plan high in sodium may elevate your blood pressure, leading to inflammation and even coronary heart disease.
To help forestall heart disease and improve your health, put the guidelines beneath to good use.
Eat plenty of fish Herring, sardines, and salmon are all wonderful sources of Omega 3 important fatty acids. Different fish are niceto, although Omega 3 could assist to get your cholesterol all the way down to a healthier level.
Choosing wholesome fats and oils Saturated fats will improve the danger of heart disease. It’s found in meat, butter, and even coconut oil. You ought to avoid them until your levels of cholesterol are
down and you’re at a healthy weight. Even these that love red meats can get pleasure from seafood and nuts for their predominant sources of protein.
Monounsaturated fat such as olive oils will help you to protect your heart. Olive oil is a perfect alternative for cooking, dressing, or even as a dipping sauce.
Loads of fiber Fiber can assist you management your cholesterol. You can find fiber in complete grain merchandise to help
control sugar absorption as effectively, which can assist
you keep your digestive system healthy.
Choosing carbohydrates Eating in your heart entails staying away from sugary foods reminiscent of candy, cookies, truffles, and pastries. Eating a whole lot of sugar is not good for your coronary heart illness at all. Wholesome carbohydrates involve whole grain breads, entire grain pasta, brown rice, and lots of vegetables. You should make fruit and veggies the main side of your diet.
Wholesome cooking methods Stir frying and sauteing with olive oil or canola oil are both nice strategies, as you should not dip your food in batter and fry it anymore. For those who prepare dinner rooster, take away the pores and skin and bake it in the oven in foil.
As an alternative of frying your fish you should at all times bake it. Steaming your greens may help preserve the most nutrients. You should use cream sauces or tons of butter anymore either. While you eat vegetables,
try squeezing lemon juice on them or utilizing your favorite seasonings.
As you make the right adjustments to your weight loss plan, hold in mind that it takes time for them to change into habits. Eating healthy is always nice to your physique and your way of life, especially in terms of your coronary heart and the prevention of heart disease.
When it comes to treating high cholesterol, you are often prescribed certain drugs by your doctors. These are called statin drugs. The statins are a specific class of drugs, which are more formally referred to as pharmaceuticals, and are used to reduce cholesterol levels.
How does statins work …………….
Statins block production of cholesterol in the body by inhibiting the enzyme HMG-CoA reductase in the early stages of their synthesis in the mevalonate pathway. Cholesterol is one of the three finished in the mevalonate chain. The same pathway also provide the co-enzyme Q10, or Co-Q10, and dilochol. It is an unfortunate consequence of statin inhibition of both unexpected and Co-Q10 synthesis dilochol.
This explains that statin lowers coenzyme Q10. Coenzyme Q10 is an essential nutrient made in the cell mitochondria , to produce energy for the cell. Mitochondria use to produce carbohydrat, oxygen and energy known as ATP molecules. Without ATP, cells could do anything. The damaged tissue could not be repaired. The cells do not divide or produce or use, proteins, enzymes or hormones.
Heart requires high levels of oxygen, sugar and Co-Q10, because it uses lots of energy. A form of co-Q10 called ubiquinone is present in all cell membranes, where it plays a role in maintaining the integrity of this membrane, so critical to nerve conduction and muscle contraction. Co-Q10 is also important for the formation of elastin and collagen in the connective tissue of the skin, making the muscles and cardiovascular system.
Side effect of statin ……
There are many accusations that are made against the use of statin drug dangers and some of these dangers include: peripheral neuropathy, muscle damage, elevated liver enzyme indices, plasma fibrinogen levels and including kidney damage.
But the most commons side effect is muscle pain and weakness. Noted In fact, many patients who start on statins, almost immediately, general fatigue and weakness. This is due to the depletion of Co-Q10 is needed to support muscle function. The pharmaceutical industry insists that only 2-3% of patients, muscle aches and cramps, get when, in fact, noted in a study by Golomb ® that 98% of patients taking Lipitor and one third of patients Mevacor ® (with a low dose of statin) suffered a tangible way of significant muscle problems.
Some people who take statins lose coordination of their muscles. Some develop pain in the muscles, some are not able to write to the loss of fine motor skills. Many lose their strength and movement. Others fall more often than their muscles refuse any trouble sleeping because of muscle spasms and convulsions. Worse still, many people with most of these side effects. The problems are so numerous that it is difficult to list everyone could experience symptoms. These problems are not the “disease” comes from high cholesterol, but the disease of ignorance to the prescription of these drugs.
As we age, levels of co-Q10 decrease naturally. From age 20 to 80, Co-Q10 decrease of almost 50%. In addition to the natural decline of the Co-Q10 is a natural decline in energy and an increased risk of heart disease, stroke and cancer. If the natural decline of the Co-Q10 levels increase the risk of fatigue, cancer, heart disease and stroke, it is not logical that the acceleration would decrease the levels of Co-Q10 with statin drugs, the same effect? They have indeed!
Demonstrate the importance of Co-Q10 Cardiovascular Health, in a randomized, double-blind, placebo-controlled cons, making people either taking or not taking statins, supplementation with Co-Q10 reduces the risk of heart attack and death in patients with heart disease and stroke by 50%, regardless of whether they were on a statin or not.
In addition, the Co-Q10 has been shown that blood levels of vitamin E to increase significantly and increase the level of protective HDL. As low HDL is a major risk factor for heart disease, there is always an advantage. Statins have been shown no benefit in addition to the supplement offer Co-Q10. Let me be clear – in this study, only the co-enzyme Q10 provided an advantage, not drugs!.
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Bad cholesterol nestles stubbornly in the body. This common fact causes great amount of effort to afflicted ones. If only cholesterol can be passed out or rinsed easily with water, then the fear accompanying its effects will not be gruesome to prepare about. The sad thing about bad cholesterol is its presence in the minute-diameter of the veins, where the life-giving flow of blood must not be trafficked even for a second.
Don’t take it wrong. The presence of good cholesterol is an important ingredient in our vital processes. It is the bad cholesterol, which has to be prevented from clogging the arteries. Usually it takes years of careless consumption of high cholesterol foods to find out one day it is too late to eliminate the disadvantage.
Cholesterol and weight gain go together, the main reason why obese or simple overweight people are prone to having high cholesterol levels. The main factors affecting the levels are some drugs, hereditary traits and food diet. This is the reason why there are normally weighing individuals who get surprised knowing their levels are high.
Usually there is less information about preventing cholesterol from rising and the only time they learn is when they get assessed clinically. It means one cannot simply trust personal diagnosis in claiming safety on future dilemmas with cholesterol.
Keeping a healthy lifestyle is a must in preventing health troubles in the first place. While this is commonly said everywhere, the most practical precaution to be watched over is the food consumption. Avoid fats.
In the meantime, there are food groups that are helpful in lowering cholesterol levels. It means foods with antioxidants help prevent the accumulation of bad cholesterol.
Here are some of these helpful foods to consider:
OATMEAL and other FIBERS – Oatmeal is a nutritious fiber with the reputation for its capability to reduce cholesterol. This benefit became an important issue based on expert’s studies sometime in 1980’s until 1989. This eventually lost popularity and became another issue again in 1997 after the Food and Drug Administration declared how it can prevent heart disease if regularly taken with the practice of good diet low in fat. Other than oatmeal, fibers of the same kind such as bran, wheat, brewer’s yeast, breads, rice, beans, legumes and other cereals help boost and improve the level of good cholesterol.
VEGETABLES AND FRUITS – vitamin rich and full of anti-oxidants, fruits and vegetables rank highest in the food pyramid group. Human beings are required to eat more of this than any other kinds of edible foods, especially processed ones. These have cleansing properties and do not contain a single fat, particularly citrus fruits rich in vitamin C. Cucumber, rich in vitamin E, is one of the best anti-oxidants good for fighting free-radical elements causing different kinds of disease and discomforts in the body.
FISH – tuna and other fish with white meat are good choices for healthy diet. Fish is low in saturated fat.
SELECTED LEAN MEATS – chicken and turkey without the skin, liver, extra lean beef. Without the fat, these protein rich foods are important part of low cholesterol diet.
YOGURT – very good in the regulating the acids in the stomach which is a good way to balance the digestion of food. Yogurt is healthy in regulating cholesterol levels because of this quality, while at the same time it is low in fat.
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Cholesterol is something that is in every human being. This is just one of the many things that are produced by the person in order to function properly.
Unfortunately, eating food and drinking alcohol that is high in sugar, fat and oil may do more harm than good to a person. The individual will soon suffer from high blood pressure, diabetes, heart attack or a stroke.
The good news is there is a way to prevent this before it happens. It will take a lot of sacrifice and hard work on the part of the individual because the body will not be able to sustain the effects because of aging.
Apart from eating less and making changes in the diet, the best way to lower cholesterol is by exercising. This will increase the heart rate and metabolism in the body allowing it to expel the harmful oils, which are detrimental to one’s health.
Those who have not exercised before should first consult with a physician to find out which is safe. Those who have a heart condition may not do something rigorous and will have to rely on something that is low impact such as walking, weight lifting or stretching.
Should the physician say the patient can participate in high impact exercises; there is running, swimming, aerobics and bicycling. The type of exercise will depend on several factors and not only medical history. This will also depend on gender, age and weight.
The doctor can make a plan then the person should relay this to the fitness instructor as to what is safe or not. From there, an exercise program can be made and all the patient has to do is follow it.
After a week or two, there will be improvements in the levels of good and bad cholesterol in the body as well as reduction in the current weight of the person.
Exercising is also considered to be the best way because the use of drugs has known to cause side effects when the person takes this.
If the individual does not have time to enroll in a gym, there are other ways to pump those muscles and increase the heart rate. For starters, men and women can go brisk walking early in the morning or before going to work.
Some offices and hospitals encourage people to walk up one or two flights of stairs instead of using the elevator to go up or down a few floors. If the company where one works in has a big parking lot, the individual can try walking a few yards more instead of taking the space near the door.
During any exercise, it is best to drink lots of water. This will prevent the body from dehydration that often leads to exhaustion. Instead of going to the fountain every few minutes, it is best to bring a water bottle.
This will save a lot of time and keep the person at pace with the group activity or the work being done on the machine.
Someone once said that health is wealth. By exercising, one will be able to lower the bad cholesterol in the body and live longer than those who choose to do nothing but are aware of the dangers of not making some lifestyle changes.
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When people undergo a blood test, there are four things that the doctor will review carefully before revealing the results to the patient. These are namely the LDL, HDL, triglyceride level and total cholesterol.
If any of these are way above the normal range, the doctor will make some recommendations before it is too late. The most common advice given is to make changes in the diet. This is because the numbers that come out can improve dramatically by changing the food being eaten.
People are well aware of what LDL and HDL is which is basically the good and bad cholesterol in the bloodstream. There isn’t that much said about a triglyceride and is often referred to just as a type of fat.
So what happens when there is too much triglyceride in the body? When a patient has too much of this in the blood, this puts the person at a greater risk of succumbing to heart disease.
The food being eaten can make this go up or down even if the individual is not allowed to eat for at least 14 hours before the checkup. The normal range should fall between 10 and 250 mgs./dl, which unfortunately a lot of people exceed.
Studies show that many patients who have high triglyceride levels also have high total cholesterol levels. It is a good thing that it is possible to kill two birds with one stone by having a dietitian prepare a simple diet plan.
The basic plan involves eating foods that are low in fat. Breakfast for example can be whole grain breads with a little touch of egg whites. The person should stop drinking coffee and replace this with unsweetened tea. Those who prefer milk should use non-fat or try some fresh juice instead.
Breakfast may have been light so the individual can have chicken without skin or the choice of lean cut meats such as flank, round, rump or sirloin served with some vegetables on the side.
Drinking bottled water is much healthier than ordering a can of diet soda because this still has certain properties that are not good for someone who is trying to cut down on cholesterol intake.
Those who want to get a quick bite as a snack can have fruit or vegetables strips. The person won’t find this in the store so getting up a little earlier in the morning or preparing this the night before is a good idea so the plastic container can be put into the bag before going to work.
Dinner must also be light because the body will soon rest and will not burn that much calories when one is sleeping. Steamed fish will do well or a little pasta. The individual can have a glass of red wine with the meal to help it go down into the belly.
The practice of this healthy habit must not only be done when eating home cooked meals. This should also be done when dining out with friends because a slight disruption in the plan can have certain consequences to someone who is trying to make some lifestyle changes.
Living a healthy life free from high levels of triglyceride and cholesterol can be achieved. It just takes a little determination and discipline to make this happen.
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James just had a blood test as part of the annual physical examination. This person exercised moderately and loved to eat but this was all about to change when the results came in.
The results showed that the LDL commonly known as bad cholesterol was much higher than the good cholesterol. The doctor said if some changes are not done, this individual will soon suffer from high blood pressure, a heart attack or a stroke.
Being a father of 2 children, this person had to take the situation very seriously to be able to continue providing the needs for the family.
Since James was working out twice a week, the doctor advised the individual to do it more often. This means working out four times a week and engaging in other activities to help lower the cholesterol.
There is no point in exercising more often if the intake of food does not change. The doctor told James to make some changes in the diet because nothing will happen if the food being burned is just resupplied into the body.
The doctor referred James to a dietitian. The two had a long talk about the food that was bad and this should be cut down. These should be replaced with those that are much healthier so the level of bad cholesterol can be lowered.
The plan on paper looked very simple. James will have to eat food that is low in fat and no longer that rich in carbohydrates. During breakfast, this person can eat the yellow portion of the egg but not the white one.
Instead of having coffee in the morning, this should be changed with unsweetened tea. There are times that James likes to eat cereals with the kids but the milk this individual will consume is not the regular one but is non-fat.
During lunchtime, something heaver can be eaten. Chicken can only be consumed without the skin. The portion of steak should be reduced and mixed with a lot of vegetables and side dishes.
It will take some time to adjust to the new regimen and people like James who are new to this will feel hungry in the late afternoon. Having some carrot sticks or an apple is much better than having a donut that has a lot of sugar.
Instead of having a cola with the snack, this has to be changed with either water or fruit juice and not the artificial one but made of real fruits.
The program continues on to dinner, which can be fish or pasta with some sidings. The person will be sleeping for the next 6 to 8 hours after the meal so there is no need to fill it up.
Drinking a glass of red wine is safe. This is better than drinking beer, which is something James had to give up.
James to follow the plan even when dining out in a party or eating in a restaurant. There is no day offs for someone who is at risk of heart disease or high blood pressure and this wasn’t only for himself but also for the family.
The next checkup with the doctor showed significant results. The LDL was much lower than the HDL, which was good for someone at that age. The diet program chosen by James is just one of many out there in the market. It takes some time to find the right program to be able to lower the cholesterol and be healthy again.
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There is a saying that goes. “We are what we eat.” This is so true as the food being consumed may affect the cholesterol levels inside the person’s system. This makes this makes the person prone to high blood pressure or heart disease through age, which could leave the patient, paralyzed or dead.
The only thing to do before it is too late is to make some changes in the individual’s diet. While many of the good stuff that people love to eat have high concentrations of LDL better known as bad cholesterol, this can all change by consuming those that have HDL or good cholesterol. Here are a few examples.
A good way to start a healthy diet is to have a breakfast. Instead of eating bread, the individual can consume oatmeal instead. Studies have shown this can lower the cholesterol in the body by more than 20% after just two weeks of use. This figure can go down some more if this becomes a habit before going to work.
It is tough to just have oatmeal in the morning. Sometimes, the individual can have a fruit. An example could be an apple.
Studies have shown that people who eat at least 2 full apples a day or drink 12 ounces of apple juice are able to reduce the chances of heart diseases by 50%. This can be purchased at the supermarket and eaten during anytime of the day such as dessert after a light meal or as a snack.
During lunch or dinner, the person must have some vegetables in the meal. Those who order can have fish or poultry instead of eating red meat. Such dishes are not high in saturated fats, which are healthier.
Those who love to cook at home can try mixing some healthy things ingredients in the meal. One example is garlic that has natural properties that can declog the arteries and again lower the odds of succumbing to heart disease.
Having a can of pork and beans is also good for the diet. This is because it contains soluble fibers that can combat the bad cholesterol in the person’s body. There are not that many people who will do this but those who are able to eat even a half an onion daily will be able to increase the HDL and lower the LDL.
People are often told that fats are not good for the diet. This isn’t entirely true because this comes in many forms. There are fats that are healthy such as unsaturated ones and omega 3 fatty acids.
Monosaturated and Polysaturated ones are also effective since these are usually found in cooking oils. This means food preparation also plays a big factor in reducing lowering one’s cholesterol levels.
The individual should read the label at the supermarket and read the ingredients to find out if this is healthy for cooking.
Being a bit overweight or noticing a lot of bulges in the body is one way of knowing that the person is potentially at risk for succumbing to disease to high levels of cholesterol in the system.
If the individual is unable to make a proper dietary plan, a specialist can help make one so all the person has to do is follow it.
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All vertebrates need cholesterol to sustain health of the outer membrane cells. It circulates in the blood to settle in body tissues and blood plasma in forms of fatty lipids (steroids) and alcohol. Cholesterol is maintained to balanced levels that must not exceed what our body needs.
Today, when every ready food could just be fished out from fast foods and other busy traffic-highway-eateries, all you need is to be concerned about eliminating idle (unwanted) additional intake of this substance that affects a great general health disadvantage impact in today’s generation.
Let us educate first on how Cholesterol functions and affects body metabolic interference before we ever discuss eliminating its excesses. When a doctor mentions of cholesterol, he is definitely addressing such to the low-density lipoproteins (LDL), considered the “bad cholesterol.” The way lipoproteins act as the carrier molecules, it deposit the LDL to the walls of the arteries that cause it to thicken and become devoid of normal blood passage causing arthrosclerosis. High-density lipoprotein is “good cholesterol.”
One of the various uses of good cholesterol act as anti-oxidant, and help manufacture bile, that aids to digest fats essential to the functions of fat soluble vitamins A, D, E, and K. All these mentioned vitamins help in the metabolism functions in the reproductive organs, from puberty developmental process until the ripe age, that has to do with the effects of estrogen level in the body.
Main Sources of Good Cholesterol:
1. Three-fourth (75%) of it comes from within the body, or produced internally thru results from synthesizing from densely packed membranes like liver, central nervous system (spinal chord, includes brain), reproductive organs, adrenal gland, and atheroma. The degenerative changes in the atheroma result to development of atherosclerotic plaques and coronary artery disease that affect the natural flow of the blood. When this happens it causes sudden block of the in and out flow of blood from the heart; most of the time causing heart strokes, possibly fatal.
2. One fourth (25%) comes from our food intake (external source), and this is where you must be alerted on what to take in your daily diet. Fats originated from animals are rich in cholesterol, like egg yolk, dairy, and meat, regardless of whatever type in meat source. Observe keenly about tolerating excess of this second cholesterol essential for as you see, it takes only a last portion of that last quart necessary. A mistake in this will surely make up for “cholesterol imbalance.”
Ways to Lower Idle Cholesterol (excess of the 25% Food Originated Cholesterol):
*Select intake of fats from non-saturated cooking oil or direct fat sources from animals. One of the best cooking oil that produce unsaturated fat is olive oil. Other palm oils like coconut are highly saturated. Take low-content-sodium cholesterol fats; instead, eat high fiber vegetables and fruits, and complex carbohydrates. Examples of this are corn, soybeans and legumes, nuts, wheat, and other staple cereals.
*Refrain from eating at Fast foods and other restaurants, they present high fat saturated foods and rich in sodium. Also remember, that alcohol and sugar enhance the degree of cholesterol level, so avoid excessive hard drink sprays.
*Recent researches reveal that the presence of the Omega-3 fat acid present in Salmon, mackerel, certain tuna specie, and other deep sea hunts aids in lowering idle cholesterol.
If Idle Cholesterol is raised to high levels, seek medications as HMG-CoA reductase inhibitors, Statins, such as lovastatin (Mevacor), and atorvastatin (Liptor), most effective to lower LD, of course with physician’s guidance.
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Although most people believe that the trend towards cutting off cholesterol in diets is brought on by the fact that the young generation is dieting themselves to death; it is not so. Limiting the body’s cholesterol levels is not only for appearance’s purposes but also for health reasons. Cholesterol levels in the body, when at a certain level, can cause a host of body complications and disease that can even eventually cause death.
Problems like hypertension, heart disease, and diabetes come in mind. This is especially true with people who are already old and in their middle ages because of the slowing down of the bodily processes particularly the digestive system and the body’s ability to convert fats to energy. This is perhaps why most older people, especially those that have weight issues, are being asked by their doctors to lessen their cholesterol intake.
What is cholesterol?
People have been talking about cholesterol but do they what it is and how it affects the body. Because of news about rising cases heart problems in the country, cholesterol has become an overnight antagonist. Everybody thinks that cholesterol is bad.
Actually, not all cholesterol is bad for the body. In fact, our bodies need cholesterol to make bile salts. It is also a major ingredients in maintaining hormonal balance as well as in the production of Vitamin D. Things become troubled when the levels become too high that the cholesterol already clog the arteries, making it hard for the blood to flow and the heart to pump.
There are two kinds of cholesterol, the good and the bad. The LDL, which is the bad kind, adhere to the arterial walls, forming plaques that eventually clog the passageway. Saturated fats and the trans fatty kind are sources of this kind of cholesterol. This is frequently found in pre-packed foods like potato snacks and canned goods.
The HDL, on the other hand, can lower the levels of LDL cholesterol. This is because the good HDL helps transport the LDL cholesterol from the arterial walls back to the liver where it is excreted out. These are found in nuts and in seafood particularly fishes.
People who want to lower their LDL levels are also advised to eat a lot of fruits because of the fiber that they bring to the body. Oats, cereals, and legumes are also great sources of fibers that can help combat the rise of LDL cholesterol, eventually decreasing the risk of heart disease.
Factors that affect cholesterol levels
Contrary to popular opinion, it is not just the diet that should be taken into consideration when dealing with high cholesterol levels. There are actually a lot of factors that affect the condition. One of these is the age and the gender. Older people are more affected by increased levels of cholesterol because of their bodies’ slowing processes. Another factor is the level of physical activity. Exercise can actually help in lowering down of LDL cholesterol. Also, it can help in strengthening the body and in toning the muscles.
Lowering cholesterol levels
From what was mentioned above, it seems remarkably simple to lower the body’s cholesterol levels… that is if one has the discipline to see it through. Just eat right and exercise regularly, avoid canned and pre-packed foods and you are on your way to lower cholesterol levels.
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