Cholesterol TipsCategory Archives

Vegan Diet: Eating Healthy Tips

Many people think vegan diets are not healthy and that becoming a vegetarian means that you will have to follow a strict vegan diet and miss out on all the fantastic tastes that non-vegetarians get to enjoy.Is this true? Here are some eating healthy tips that will prove those people wrong.

Tip #1: Eat apricots & carrots

That’s a nice little “Eating Healthy Tip”. Apricots and carrots are great because the contain a lot of beta-carotene, vitamin C, iron and potassium and only a few calories. Eat them whenever you get the chance.

Tip #2: Drink Beverages

Unsweeted fruit juices are tasty can be a good source of vitamins. Other healthy options are mineral water, tea, blended fruits with soy milk. These are all powerful.

Tip #3: Washing and Peeling: Do not over do it

You know you have to wash fruits and vegetables to remove pesticides. Also, many people completely peel the fruits before they eat them. You must know that if you wash too much or peel the fruits you may remove some of the nutritional value. So don’t over do it!

Tip #4: Do not use Fructose

Many people believe that fructose is healthy because it’s derived from fruit. The truth is that fructose is not a healthy sweetener and it is not derived by fruit! In fact, it is a highly refined sugar that is believed to cause cancer and high cholesterol.

Tip #5: Eat Nuts

Nuts and seeds are extremely powerfulland healthy. Vegetarians who eat lots of nuts have a stronger heart. Nuts contain huge amounts of vitamins and minerals like vitamin E,B, magnesium, calcium etc. They also help to stabilize your blood dugar. So go for nuts!

Tip #6: Vitamin Compensation

Vegetarian meatless diets cause lack of iron and B vitamin. These vitamins are crucial to your health and you must compensate for them by eating whole grains or dark leaf vegetables.

There are thousands of eating healthy tips when you’re on a vegetarian diet. If you do some research over the internet or if you ask a longtime vegetarian you will be surprised.

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December 27, 2009

Cholesterol Tips

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Healthy Options, Lack Of Iron, Vitamins And Minerals

Tips To Lower Cholesterol Naturally

Maintaining healthy cholesterol levels can greatly reduce your risk of cardiovascular disease. What makes cholesterol so important? It gives your body the ability to repair cell membranes, creates vitamin D and helps to produce necessary hormones. When cholesterol levels become too high they interfere with these critical body functions and put you at risk for heart complications.

What do the numbers mean? Total cholesterol is the sum of three main factors. These are LDL cholesterol (bad kind), HDL cholesterol (good kind) and blood triglycerides. Healthy total cholesterol is under 200 mg/dL with 180 mg/dL being optimal. LDL cholesterol should be under 100 mg/dL, HDL should be over 40 mg/dL and blood triglyceride levels under 150 mg/dL. When is cholesterol considered high? When total cholesterol is over 240 mg/dL with LDL levels over 160 mg/dL, HDL levels under 40 mg/dL and blood triglycerides over 200 mg/dL you are at risk.

There are plenty of ways to help reduce cholesterol levels naturally. Medications are widely available but have been known cause muscle pains and inflict damage on the liver. Lowering levels naturally is a much safer alternative. Natural remedies can also save you money on prescriptions.

It is important to note that roughly 20 percent of cholesterol comes from your diet while nearly 80 percent comes from your liver. So changes to your diet may need to be taken further by adding nutritional supplements to your daily regimen. Cholesterol levels should be checked at least once every five years for people aged 20 or older. Use the following tips to help maintain healthy levels.

- Cut back on consuming sugar, white flour, rich desserts and fried foods.

- Switch to using healthy oils like olive or walnut oil.

- Eat baked or poached fish a few nights a week.

- Consume more soluble fiber like apples, barley, oats, oatmeal, psyllium, kidney beans and pears.

- Eat more nuts like pecans, hazelnuts, peanuts, pistachios and walnuts.

- Load up on leafy and green vegetables during mealtimes. These include lettuce, broccoli, spinach and green beans.

- Switch to eating whole grain foods instead of starchy white bread and pastas.

- Eat more fruits and berries. These are high in antioxidants and phytonutrients.

- Soy can lower bad cholesterol by three percent.

When an altered diet is not enough to maintain healthy cholesterol levels, you may want to consider taking some nutritional supplements. Always follow directions specified on labels and be sure to contact your doctor if you have any questions or concerns. Below are some natural supplements that can help you reach your goals.

- Octacosanol is derived from wheat germ oil. It is proven to reduce total cholesterol levels.

- Omega 3 Fatty Acids come from fish oil and flax seed oil. These not only help lower cholesterol but also reduce inflammation, a common risk factor associated with cardiovascular disease.

- Garlic can lower total levels.

- Niacin is a B vitamin that can help decrease cholesterol when used in larger doses. It lowers bad cholesterol and raises good cholesterol.

- Chromium-GTF which aids in metabolizing sugars can help lower overall cholesterol.

- Guggul which is made from herbs is a medicine to help rid the body of bad cholesterol.

Ron Goodpaster is a loving husband and father of six beautiful children. He has written many articles and Tips health and nutrition. You can get rid of your tummy! Please visit his website at
http://www.fantasticabs.com

Cell Membranes, Kidney Beans, Ldl Levels

Cholesterol Lowering Diet: 5 Helpful Tips About How to Lower Cholesterol

A cholesterol lowering diet is your best defense for lowering the levels of cholesterol in your body. Choosing low cholesterol foods and avoiding high cholesterol foods is really the basis of any solid diet for lowering cholesterol. Here are 5 tips to assist you in making the proper foods choices:

1)      Base your diet for lowering cholesterol on low cholesterol foods like:

Produce – all fruits and vegetables qualify; Whole-grain breads, wild rice and pastas; Loads of legumes; Salmon and other low cholesterol fish;

2)      Be sure to avoid the following high cholesterol foods as much as possible:

Fatty red meats; Duck; Goose; Pork; Poultry; Shellfish; Cheeses, butters and other dairy products unless they are non-fat/low-fat varieties; Any and all foods that contain high levels of saturated fats and/or Trans fats;

3)      Drink plenty of fresh, pure water every day to help your body naturally flush itself clean from the inside out. Water is the essence of all life. There are no life forms that can exist without water for very long. In fact, water is second in importance for life only to the air that we breathe. Speaking of that, make sure that you take the intentional time to start paying attention to your breath. Deep breathing is one of the primary ways that the body cleanses itself as well. Also, breathing deeply delivers life-enhancing oxygen to all of your bodily systems with every beat of your heart.

4)      If you want to understand how to lower cholesterol, then you have to embrace the paramount importance of daily physical activity. Don’t worry – it’s a lot of fun and will make you feel wonderful! You don’t have to work out like Rocky Balboa – just take the dog for a walk each evening. You know he wants to run and play. Or do some gentle stretching and a few sets of pushups. It really doesn’t matter what you do – you just need to do something for your muscles and metabolism on a daily basis. Shoot for one half of an hour of semi-challenging exercise every day.

5)      Lowering cholesterol for the long run has a lot to do with stress management. Deep breathing is a wonderful place to begin. Just 5 to 10 deep breaths have been proven for thousands of years to alleviate stress and make you feel so much better. Do some reading about the miraculous benefits associated with meditation and the Yogic arts.

Implementing a diet for lowering cholesterol is a very healthy choice for all people. Lead your family in health starting today by selecting foods that are rich in water content and begin a daily exercise program with your family. Health and vitality are the goals of all people. Start up your personal path to vibrant longevity today by planning your cholesterol lowering diet and feel the rapid differences!

Steven R Arnold is editor of http://fatsense.com

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Deep Breathing, How To Lower Cholesterol, Whole Grain

10 Easy Tips to Eat Your Way to Lower Cholesterol This Month

So you have high cholesterol and need to lower it? That is no surprise considering how many people have high cholesterol these days. To help lower your cholesterol, here are 10 tips you can get started with today.

As with anything health related, diet and exercise are the two crucial components. What you eat is critical to lowering your cholesterol levels, so that is what is included here.

One thing you should know is the difference between LDL and HDL cholesterol. Simply think of HDL as “healthy” and LDL as “lousy.” HDL can actually help carry cholesterol out of your blood vessels while LDL allows it to deposit inside your artery walls.

The good news is that you can change your cholesterol for the better. Here is how to do just that:

1. Have a nice sandwich on whole wheat bread or a pita with some lean turkey and lots of fresh veggies. Skip the hot dogs, bologna, and salami, and hold the Mayo. All of those are highly processed and filled with fat and cholesterol.

2. Fish, like salmon, is good. Look for wild red salmon varieties, which are very high in Omega-3 fatty acids (good fat.) Also, flax seed is a good source of Omega-3s.

3. Avoid Trans fats! Not only do they raise the lousy LDL cholesterol, they can also lower your HDL levels! Stay away from foods like margarine, shortening, and processed foods containing partially hydrogenated soybean oil.

4. Go ahead, go nuts! Look for walnuts mainly but also try almonds, macadamia nuts, cashews, and pecans. Nuts are high in fat, but it’s the good kind. (Also, use natural peanut butter instead of the normal kind which contains unhealthy Trans fats.)

5. Limit desserts and try to eat only the healthier ones like angel food cake, graham crackers, Jell-O, and fat-free frozen yogurt.

6. Eat foods that are high in fiber. Examples include whole wheat bread, oatmeal, fruits, vegetables, beans, and some cereals. (Look for the boxes that say “may help lower cholesterol.”)

7. Use the grill. If you’re going to have steak or burgers, grill them at home and use lean meat. This practice avoids the grease, is fun, and the meat tastes great.

8. Find a new salad dressing. Most of them are full of Trans fats and cholesterol. Olive oil is good, and maybe add vinegar or lemon juice. Also, skip the bacon bits, croutons, and egg yolks.

9. Go overboard on fruits and vegetables. They contain no cholesterol and they have lots of nutrients like antioxidants.

Here are some examples: green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries, and kiwi.

10. Avoid fast food like french fries and anything else from the deep fryer. Those foods will raise your cholesterol like crazy, so stay away from the burger joints if you can.

11. Bonus tip: Use spices like pepper and oregano to add flavor to your dishes. They are a healthy alternative to other toppings like Mayo.

That was easy, wasn’t it? Just make some of these changes and get plenty of exercise like walking, jogging, swimming, or playing basketball. You will have lower cholesterol in no time!

More information on

Fruits Vegetables, Hdl Levels, Salmon Varieties

Tips That Doctors Know That Teach You How To Lower Cholesterol

High cholesterol is one of the leading causes of heart disease and heart attacks in the world today. Millions of people are afflicted with high cholesterol whether it is because of heredity or diet.

Cholesterol is the fatty molecule that is produced by the liver and dispersed throughout the body through the bloodstream. It is a natural part of cell strength. In normal amounts, cholesterol can assist the body in many different ways. It is when cholesterol reaches unhealthy levels that it becomes a health risk.

High cholesterol is a serious health risk for millions of people around the world. Whether the high cholesterol is due to heredity or diet, there are ways to lower cholesterol to a level that is not a risk to your health.

The most important way to lower cholesterol is to modify your diet. This includes limiting consumption of red meat, milk and cheese, along with other dairy products. These foods are high in cholesterol and can increase your risk of a heart attack.

Changing your diet does not mean that you have to sacrifice taste. There are many foods that are low in unsaturated fat, which is needed to maintain a low cholesterol level. Fruits and vegetables, along with fish, can help you lead a long and healthy life. Studies have shown that cultures that consume these foods as part of their daily diet have significantly lower levels of cholesterol and longer life spans.

The next step is to incorporate an exercise routine into your everyday life. This will also assist in lowering your cholesterol.

Lifestyle changes can be difficult to adjust to and a positive attitude is a necessity. Having a positive attitude will aid you sticking to the lifestyle changes you have committed to.

When you join a fitness center, you are usually assigned a personal trainer that will design a routine specifically for your needs. Most fitness centers have nutritionists that can help you set up a menu plan to assist in lowering your cholesterol.

For those who cannot control their cholesterol through diet and exercise alone, there are prescription drugs on the market today that lower cholesterol considerably. The medications can only be given once your doctor has done tests that show high cholesterol.

For those who are hesitant about taking more medications then they already are, there are herbal remedies that have had tremendous results. Research has shown that Flaxseed and niacin have proven to lower cholesterol. Red rice extract has also shown that it has cholesterol lowering properties. However, it is crucial that you consult your doctor before taking any type of medication for lowering cholesterol because there are some herbal remedies that may counter act prescription medications you are taking.

When you decide to take step to lower your cholesterol, you are not only doing it for yourself, but for your loved ones. By taking the necessary steps to lower your cholesterol, you are giving yourself the chance to be around for all of the special memories.

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Exercise Routine, Lifestyle Changes, Low Cholesterol