Keeping Your Cholesterol Under Control

You would have all heard about cholesterol and the recommendations of changes in diets and prescribe medication associated with it. But the truth is that many people don’t understand cholesterol and its purpose in our body. Understanding how cholesterol works within you is the first step of managing your cholesterol.

Cholesterol is a lipid (fatty acid) that resides in the cell membranes of the human body.  Most cholesterol is actually synthesized in the body, but a good proportion of it is ingested as a section of food.

You have good cholesterol and bad cholesterol and the two kinds need to be differentiated between: Bad cholesterol, or LDL, has been associated to cardiovascular disease, heart attack and stroke if consumed at unhealthy levels.  Good cholesterol, HDL, on the other hand, is accountable for significant bodily functions.  HDL cholesterol helps to construct and maintain cell walls and performs other cell maintenance.

Controlling Cholesterol Through Diet: What Can You Do About It?

There are quite a few ways you can control your blood cholesterol levels.  Cholesterol is not dissolvable in blood, so it now and again needs a helping hand.  Most of these are basic routine changes that can have an enormous and helpful result on your cholesterol levels. The first is to look at controlling cholesterol through diet.

The most apparent ways are to select your diet carefully.  Foods that are high in fat have an inclination to lift cholesterol.  Do not cut out fats totally from your diets.  Look at selecting specific foods that are low in saturated fat but have a good amount of unsaturated fat.  The body physically requires a small amount of fat for key body functions.

Lean red meat and fish are both good choices and should be incorporated liberally into your diet.  They are high in protein, which helps to build muscle, and relatively low in fat content.Choose dairy procts that are low in fat, it can be as easy as that to lower your cholesterol.

If after changing your diet or your cholesterol levels are often too high then it is advisable to consult your doctor. You can know control cholesterol with the many drugs that are avaiable.  And remember that with any new drug, it’s important to notify your healthcare professional about any additional medications that you are taking at the time.

The side effects of controlling cholesterol through drugs tend to be relatively mild, and will generally cease after your body adjusts to the new medication.

Cholesterol 101

In the pages of lifestyle magazines, cholesterol is often portrayed as a potential demon ruthlessly affecting the quality of your life. The rises in the cardio vascular diseases have made the people aware of the harmful effects of cholesterol. But not many people are aware of the fact that cholesterol can both be good and bad.

 

Good and Bad Cholesterol

Cholesterol is good?! Yes of course; this soft, waxy substance found in the lipid fats in the bloodstream and in all your body's cells is an essential part of a healthy body; it helps in manufacturing cell membranes and in the production of some types of hormones.

 

So when does this apparently helpful substance actually pose a threat to your health?  When the level of the cholesterol is too high in the blood —a condition known as hypercholesterolemia — it becomes a risk factor for your heart health. A high level of cholesterol in your body is the precursor for the coronary heart disease that ultimately culminates into heart attack.

 

Types of cholesterol

Depending on the types of lipoprotein--- special carriers that help cholesterols to be transported to and from the cells---the cholesterol can be of two major types:

• Low-density lipoprotein (LDL) cholesterol
• High-density lipoprotein (HDL) cholesterol 

HDL

Now HDL cholesterol is regarded as the good variety, while the LDL acts as the chief villain. The HDL is good because it drives cholesterol away from the arteries and transport them back to the liver that helps it eliminate from the body. In a nutshell a high level of HDL cholesterol acts as a shield against heart attack. So be careful if you find HDL level in your blood is less than 40 mg/dL. (In case of women the amount is 50 mg/dL.

 

LDL

When the level of LDL cholesterol is too high in your blood, it ends in being accumulated in the walls of the arteries carrying blood to two important organs of heart and brain. The net result is clogging of those arteries by hard plaques made of cholesterol and other substances. This condition is known as atherosclerosis. When the plaque tends to block blood flow to your heart, the result is a heart attack. When the clog disrupts blood flow to the brain, a stroke is the final outcome.

 

Dealing with Cholesterol

• A regular cholesterol checking will ensure that you never face these consequences. So go for a cholesterol check right away and if you happen to find the level of LDL cholesterol is 160 mg/dL or above, there are enough reason to raise alarm. Make sure that LDL cholesterol level in your blood never exceeds the mark of 100 mg/dL.
• Cholesterol is produced in our own body. The additional source of cholesterol is the foods rich in both saturated fat and Trans fat. For a cholesterol free life, restrict your cholesterol intake to 300 milligrams per day.
• Shake off the sedentary lifestyle and make physical activity a compulsory part of your daily routine.
• Try to give up smoking and cut back on alcohol consumption.

Most of the people fall prey of the harmful effects of the cholesterol because of their lack of awareness. But now that you know the basic facts about cholesterol, don’t let this menace mess up your health and your life. Take necessary precautions and enjoy your life to the fullest.

 

Low Cholesterol Food Plan – Not As Hard As You Many Think

A low cholesterol food plan is not difficult to come by. The foods in the plans have low levels of cholesterol which are required in a diet for those who need to reduce their cholesterol levels. The reason why people need to change to a low cholesterol food plan is because their health is in danger due to high levels of cholesterol represent. People who have high cholesterol levels are more at risk at having heart disease, liver disease and many other illnesses that come with high cholesterol numbers. 

a blood chemistry test that shows how much cholesterol is present in the blood and that is how your cholesterol levels are determined . A low cholesterol food plan is great for maintaining the cholesterol numbers for each person. Depending on how susceptible you are to having heart disease and other sicknesses, medication to aid the reduction of you cholesterol levels could be prescribed by your doctor. Your doctor may also recommend that you go on a low cholesterol diet and exercise. 

Vegetables and Fruits 

 Fruit and vegetable could be the two of the healthiest food groups available for people who have high cholesterol. Not only are these low cholesterol food plan but they also contain high levels of essential vitamins, minerals and fiber necessary for a well functioning body and overall well being. We need several servings of these kinds of low cholesterol food plan in order to reach the recommended daily allowance we need to function well and be healthy. 

Another thing that makes fruits and vegetable favorable low cholesterol food plan is due to their low calorie content as well. This means that there is a reduce risk of calories turning into useless fat when not used. 

Lean Meats 

Lean meats are those meats that have no fats or marbling. These low cholesterol food plan have high protein content as well as minerals and micronutrients that help the body manage and control high levels of bad cholesterol. Included in these kinds of meats are turkey, chicken fish and some pork. These low cholesterol food plan are also an excellent aid to our metabolism and helps to build muscles. 

Seeds and Nuts 

These kinds of low cholesterol food plan are often rich n Omega 3 which makes them very good for managing bad cholesterol. Seeds and nuts are also high fiber which makes them great for flushing out and cleaning the digestive tract from any deposits that may have accumulated. Beware though that you many need to do some research regarding which are good for you and which are not as not all seeds and nuts are low cholesterol food plan. A low cholesterol food plan will actually help individuals make themselves healthier as well as become less prone to diseases associated to high levels of cholesterol.

What The Doctos Don't Tell You Protect Yourself Against Cardiovascular Disease

Almost 25% of all deaths are attributable to heart disease caused by thrombosed or 'furred up' coronary (heart) arteries, a illness also known as atherosclerosis that is attributable to high blood cholesterol levels. A central component of heart disease is your way of life and what food you eat.

Effortless steps like sticking with a 7 day detox plan, making sure you get some exercise, losing some weight and stopping smoking can have a beneficial effect in reducing your risks of heart disease - you may also be interested to try using a foot detox to work on eliminating all those toxins cursing round your body.

Symptoms of heart disease

If you contract heart disease, you are at increased risk of developing angina (severe chest pain owing to the heart not being given enough oxygen), a heart attack; an arrhythmia (which is an defective heart beat, which will bring about shortness of breath, vertigo or even death); or heart failure (when the heart can't pump efficiently, leading to shortness of breath, fatigue, swelled ankles, and which might eventually shorten your life expectancy).

Atherosclerosis also occurs in arteries in different parts of the body, including the brain, kidneys, or legs. This may lead to strokes, kidney failure, or restricted circulation in the legs and in extreme cases amputation. Other problems of the heart and blood flow system include increased blood pressure, heart attacks and varicose veins.

Almost all heart troubles can be avoided, or improved considerably by making simple changes to your lifestyle and eating habits. To reduce your chance of heart disease, you are advised to follow a healthy diet, cut down on the quantity of salt in your food, learn how to quit smoking, don't drink a lo of alcohol, get a little exercise at least 3 times a week, lose any excess weight you may be carrying (there's plenty of easy weight loss tips to help you), and cut down your stress levels.

Green tea is is very good for you, and is believed to help protect against heart and circulatory disease, and makes a tasty addition to a detox diet. While the evidence for this is inconclusive, drinking green tea appears to be stable, so it will likely be worthwhile trying partnered with other preventative measures.

Exercise Is It Important To Prevent Heart Disease

Exercise To Prevent Heart Disease

You Tube Video Code Embedded – 10-04-08 Joaquin 9.2720 Normal 0 Exercise And Heart Disease – The Link

Health research indicates that there is evidence that exercising your heart is a very healthy thing to do. Regular exercise for your heart will keep the heart and it's muscles fit and strong. By exercising often you diminish by about fifty percent the chances of you ever having a heart attack. Great news indeed about heart disease and exercise... the relationship between the two. Naturally if you have any concerns about your heart's ability to withstand exercising, perhaps because of ill health or age... check with your doctor first before beginning an exercise program.

You Tube Video Code Embedded – 10-04-08 Joaquin 9.2720 Normal 0  

HDL And LDL

Exercise has the tendency to increase your HDL (high density liproteins – good cholesterol.) HDL is able to pick up cholesterol from within arteries and remove it from the body. On the other hand LDL (low density lipoproteins – bad cholesterol) tends to adhereto blood cell walls. This can restrict the flow of blood and cause one to have a stroke or heart attack. The resulting state is well known as arteriosclerosis.

Benefits Of Exercise To Minimize Heart Disease Risk

Just as any other muscle in our body, your heart gets stronger by stimulation of it with activity. Your heart's ability to drive blood as needed throughout the body, is directly dependent on the strength of the muscles of the heart. Exercising moderately just three to five times a week for about 30 minutes will definitely strengthen the heart and it's muscles. Other benefits from frequent exercise are: overall body endurance and energy which will also assist avoid harm to the body from strains such as falls; stress reduction which will relax you; augument the strength of your bones and thus lower the likelihood you will develop osteoporosis.

Moderate to vigorous activity not only helps to prevent heart disease but also has a beneficial affect to your brain and how good you feel. Walking quickly increases blood flow and oxygen levels throughout the body. Memory skills in the elderly, research have shown, were enhanced, by going for walks as part of their habitual lifestyle.

Endorphins

Chemicals in the brain called endorphins are created by just 20 to 30 minutes of intermediate exercise. Endorphins are the body's natural pain reliever. To realize metabolic benefits from exercise, you need a minimum of 15 to 20 minutes of consistent physical activity. Most everyone has heard of the runner's high... that is the result of the creation of endorphins. Should you experience any heart pains in relation to activity that is an sign you are making your heart stressed.

Maybe you did not realize that heart disease and exercise, lack of exercise that is, have such a relationship as is revealed in this article. If you are what they call label a "couch potato" it may be time you became a bit more active... A lack of regular activity, greatly your risk of stroke, heart attack. The point is... a bit of exercise on a consistent basis is better for your heart and your body than none at all. If you have any doubts about your heart's health, consult with your doctor, before going forward with an exercise program to prevent heart disease.

Reduce The Chances Of Cardiovascular Disease With Vitamin Supplements

High blood pressure, high cholesterol levels, and ever increasing stress are all factors related to the leading cause of death for both men and women, heart disease.  Luckily, heart disease is a problem you can do something about.  By taking nutritional supplements, making changes in the food we eat, exercising most days of the week, drinking in moderation, and eliminating tobacco use, we can prevent or lessen the effects of heart disease. 

After choosing to live a healthier life, it may seem very overwhelming.  However, lots of people feel this way.  As a result the American Heart Association is urging people to prevent heart disease by identifying their individual risk factors.  Each risk factor indicates whether or not you may develop a certain health condition.  In heart disease prevention, there are two types of risk factors, those you can control, and those that you can’t control.  Risk factors that you can control include: diet, exercise, and the supplements that you take, whereas risk factors that you can’t control consist of age, race, gender, and your family’s history of heart disease. 

There are a few, specific supplements that should be taken to increase your health and lower your chances of developing heart disease.  You should take a quality heart formula multivitamin, garlic, and a fish oil supplement that provides Omega-3 fatty acids.  CoQ10 is also a good way to give complete heart health support.  The heart formula multivitamin will provide your heart with the exact nutrients needed to prevent heart disease. 

Since the human heart cannot function without adequate amount of vitamins and minerals, it is logical that a multivitamin specifically formulated for heart health would work best.  The cells and tissues that make up the heart must have vitamins C, A, and E, and also B1, B6, B12, and folic acid in order to function.  These B vitamins are very important because they help to lower homocysteine levels, which is a potential cardiac risk factor.  Healthy hearts also need a daily amount of magnesium in order to function correctly.  They also need alpha lipoic acid, which is a fatty acid that provides protection against high cholesterol and blood pressure.  Along with magnesium and alpha lipoic acid, lutein and lycopene keep our arteries free from buildup, which can later lead to heart attacks or strokes.  Unlike other multivitamins, which contain herbs and other nutrients that can interfere with prescription medications, a heart formula consisting of the above vitamins, minerals, and nutrients will work with medications to treat heart disease and provide the nutrition that our hearts need.

Garlic supplements have a very long and successful history of preventing premature death from heart attacks. Garlic can also help lower high blood pressure and cholesterol, naturally and effectively.  The best garlic supplements contain allicin, which is a compound that lowers harmfully high cholesterol levels.  Since allicin is very stable when dry, a properly prepared garlic supplement preserves allicins health producing action until the garlic mixes with the fluids of the intestinal tract.  A supplement prepared with enteric coating can also help prevent against garlic breath.  In order for a garlic supplement to be the most effective, it must be made from fresh garlic, enterically coated, and provide a daily dose of at least 4,000 mcg allicin.  By taking this once daily supplement that delivers 4,000 mcg of allicin, you can significantly and effectively lower your high blood pressure and cholesterol levels.

Not all fish oil supplements are made the same, some can be harmful, but rest assured there are companies out there who supply fish oil supplements which are naturally loaded with Omega-3 fatty acids and certified free of harmful contaminants and heavy metals.  This Omega-3 is a powerful nutrient that is known to prevent heart disease and protect the heart.  Research has proven that Omega-3 can reduce the risk of arrhythmias, lower the levels of triglycerides, slow atherosclerosis, and keep blood pressure levels low.  With just 600-1800 mg of fish oil, you can get all of the above heart disease prevention.  However, you must make sure the fish oil supplement that you take is free from contaminants and is guaranteed fresh.  The manufacturer of the fish oil supplement should be able to provide documentation of purity in their product.  The supplement should contain no detectable dioxin, which is a widely used toxic preservative, DDT (a toxic insecticide), PCBs, or heavy metals such as mercury or lead.  Before you buy any fish oil supplement, ask the clerk if you can open the bottle and smell the contents.  A fishy smelling fish oil supplement means it may contain heavy metals and could be rancid, which is not going to help your heart at all.  It may actually hurt it. 

CoQ10 is part of our energy producing system by working directly with our mitochondria in each cell.  The mitochondria generate 95% of the energy that the body requires and are more abundant in places that require more energy.  Because of this fact, the heart has a large number of mitochondria in its cells, each needing CoQ10 to help them produce the most energy that they can.  Because CoQ10 levels can become dangerously depleted by medications for high cholesterol levels, it is important to take at least 100 mg - 400 mg of CoQ10 each day.  Otherwise, the good that the medications are doing to lower cholesterol levels will be negated by the lack of CoQ10 levels.  Even if you have already been diagnosed with Congestive Heart Failure (CHF), CoQ10 can still help you by slowing down the destruction that occurs.  CoQ10 is also known for healing the heart muscles damaged by heart attacks. 

There are some types of CoQ10 products that are better than others.  The quality of manufacturing has a lot do with which CoQ10 product is best.  Make sure to take a CoQ10 supplement that has been used in research conducted by a prestigious university, which the supplement will tell you right on its label.  The main requirements for a good CoQ10 are: it must be easily absorbed during digestion, it must reach the mitochondria in the cell, it must be proven effective in studies, and it must be safe and free of impurities.

Although CoQ10 is recommended for people with moderate or high risk factors of heart disease, people with low risk factors can take CoQ10 ever day to reduce their risk of cancer, prevent gum disease, and help certain nerve cells work more effectively.  By following all of the above recommendations, you can help to keep your heart healthy and strong.  All the supplements suggested in this article can be found at your local vitamin supplement store or Internet health food store.

Minimalize the risk factors threatening your heart

6 Top Risk Factors for Heart Disease

Heart disease is a killer that does not discriminate between men and women or even the various cultures or socioeconomic backgrounds. Yes, it has even been called a universal killer because more people die from heart disease each year than other illnesses – several million a year worldwide! With some people, heart disease is not even a blip on their radar because they don't even know they have it! Others have a variety of health problems and know they are at greater risk than the average person for heart disease because of those problems.

Knowing what the risk factors are can greatly help in reducing your chances of developing heart disease. While there are likely dozens of contributing causes, there are six top risk factors for heart disease – with several that you can do something about. Here they are:

1.  Hypertension – Also known as high blood pressure, hypertension is one of the leading contributors to heart disease. Why? Blood pressure basically is a measure of the force of the blood flow. The greater that force is, the more likely it is to cause problems, especially when other factors exist. The longer hypertension goes unchecked the more likely you are to develop hardening of the arteries, thickening of the heart muscle and much more. Exercise and diet can lower hypertension but sometimes medications are necessary to help.

2.  Smoking – That nicotine habit can be life controlling. Smoking can promote the collection of fatty deposits in the blood which can lead to arterial blockage and heart disease. It also promotes narrowing of the arteries which requires the heart to pump harder to push oxygen through the body and results in hypertension.

3.  Diabetes – This metabolic disease affects how insulin is produced and absorbed in the body. People with diabetes have a greater chance of developing several conditions that lead to heart disease such as narrowing of the arteries, arterial damage and hardening of the arteries. This can also affect the muscles, of which the heart is one of the most important ones.

4.  High cholesterol – Cholesterol is important to the body as it is a necessary component for the healthy lining of body cells and blood vessels. You get cholesterol from foods as well as normal liver function. Even if you eat virtually no cholesterol, your body should be able to produce enough to adequately sustain healthy cells and blood vessels. Therefore, adding more cholesterol via the diet can boost cholesterol beyond normal limits in the blood. As this happens, plaque will build up along the arterial walls causing not only hardening of the arteries but also narrowing. Contributing to heart disease by placing more burdens on the heart to pump harder to get oxygen and nutrients to the body.

5. Obesity – Being hugely overweight contributes to a variety of other factors which in turn can develop into heart disease. Obesity means that you are likely to have higher cholesterol levels, problems with insulin production and absorption (diabetes issues) and more. When you lose the weight, less poundage removes some of the burden on your body and reduces heart disease risk.

6.  Family genetics – Unfortunately, there is nothing you can do about family history and propensity towards heart disease. What you can change is how you live your life. A healthy diet low in fats and cholesterol and high in vitamins, minerals, antioxidants and other heart healthy substances can go a long way towards preventing the development of heart disease in you. Add clean living (no smoking or alcohol) and exercise and you have a winning trifecta against heart disease.

What Types Of Medication For High Cholesterol Are There

Have your tried everything to try and reduce your cholesterol with little to no achievement then it could be time to explore the option of medication for high cholesterol. Medications for high cholesterol are used when a patient has not responded well to lifestyle and dietary changes. You will find that there is a large variety of medications and they all do different things. All the medications have different probable side effects. 

Your doctor can decide what the best medication for you is. They will look at your family history and other factors such as developing heart disease. But remember that medication alone should not be used to reduce your cholesterol levels also make sure that you change your life style habits.

Statins

 Statins are very accepted medication for high cholesterol. They work to lessen your body’s capability to create LDL cholesterol, or bad cholesterol, in addition to triglycerides. This medication may in addition help to increase good cholesterol somewhat. Unfortunately there are side effects to taking the drug. You may experience diarrhea, constipation, stomach pain, muscle soreness and it is not advisable to take this medication with grape fruit juice. Some people take this drug with no complaints but you should discuss any side effects you experience with your doctor right away. 

Bile Acid Binding Resins 

This is one of the medication for high cholesterol that work to reduce LDL levels but a side effect may be that you experience an increase in triglycerides. Other side effects associated with this drug are bloating, gas, nausea and constipation. 

Cholesterol Absorption Inhibitors 

This medicine does precisely what the name says. It inhibits your body’s capability to soak up cholesterol from the food you eat. This will decrease LDL levels as well as slightly decrease triglyceride levels. Your HDL levels may also increase somewhat though continued exercise and consumption of polyunsaturated and monounsaturated fats is advised to keep increasing HDL levels. 

Fibrates 

These drugs do not decrease the level of LDL cholesterol in your body. Instead it will lower the level of triglycerides and increase the level of HDL cholesterol in your body. There is a risk of developing gallstones, nausea and stomach pain in terms of side effects. 

Niacin 

Niacin is one of the uncommon medications for high cholesterol that are available over the counter. It is however desirable to seek prescription niacin to obtain the correct dosage. The benefits of this medication are that you will be able to up your HDL cholesterol while decreasing your LDL and triglyceride levels. Some of the more serious side effects include high blood sugar, peptic ulcers and gout.

 

Healthy Cholesterol Levels for Good Health

lower cholesterol

If you are an adult over twenty years old it is important to have your cholesterol level checked about every five years to make sure you have what is considered to be a healthy low cholesterol level. High cholesterol levels is the primary factor for hardening of the arteries that create heart attacks, and can cause heart disease. It is very common these days for people to have their cholesterol levels checked. A lipid profile test perscribed by their doctor would have the patient check their HDL (good cholesterol), the LDL (bad cholesterol), and the triglyceride level.

Healthy Cholesterol Level

Experts believe that if your overall cholesterol level is below 200mg/dl than you have a healthy cholesterol level and are considered to be at low risk for acquiring heart disease. It is difficult for people to achieve a healthy cholesterol level or keep an acceptable  cholesterol level if they eat an unhealthy diet loaded with saturated fats or if they do not get enough exercise.

If your cholesterol test reveals a cholesterol level between 200 and 240 mg/dl you are placed in the category of people who are considered to have a moderate risk of getting heart disease. A high risk category number is considered 240 mg/dl. People in the high risk category are thought to have about twice the risk of acquiring heart disease than those that have a healthy cholesterol level which is under 200 mg/dl.

If due to your high cholesterol level you are considered a high risk patient you should have an exercise plan created for you by an expert, reduce the saturated fat in your diet, eat healthy foods and if you still have a high cholesterol level your doctor might recommend drugs designed to lower cholesterol such as statins.

HDL the Good Cholesterol

To increase your HDL (good cholesterol) level, avoid smoking, get plenty of exercise and obtain a healthy bodyweight and avoid saturated fats. In the average size male, the HDL cholesterol level is between 40 and 50 mg/dl while in women the HDL range is from 50 to 60 mg/dl.

Your LDL (bad cholesterol) level is the best source for determining your risk of having a heart attack or having a stroke. It is a better indicator for your heart attack risk than a level of total cholesterol can provide. A preferred LDL level would be under 100 mg/dl. A high level is considered to be 160 to 189 mg/dl, and a borderline high level is considered 130 to 159. Experts consider a very high level to be 190 or higher. In order to avoid heart disease, heart attacks and strokes you should have your HDL cholesterol checked to find out if you have a healthy cholesterol level.