How A Low Cholesterol Menu Plan Can Help You

If your cholesterol is too high, then the appropriate diet on a low cholesterol menu plan will be a generous help. It is now common knowledge that the foods you consume on a daily basis correlate directly to the amount of cholesterol in your body as well as its overall health. It is vital that you take every step necessary to lower your cholesterol levels as high harmful LDL numbers are linked to the development of heart disease. Heart disease is the number one cause of death in the USA. In fact, in one out of three cases, the first symptom of heart disease is death, which is why this topic is so important. The good news is, with all the research on a healthy diet for lowering cholesterol available today, it is easier than ever to bring your numbers down by simply eating the right foods.

Apart from taking harsh prescription drugs to reduce cholesterol levels, adhering to a strict diet is the most powerful and easiest step you can take to ensure your cholesterol falls to and remains at a healthy level. Placing an emphasis on leafy green vegetables is often more effective at reducing blood cholesterol then medication, yet without all the harmful side effects. In fact, one study found that by switching to a completely plant-based diet with no fats at all, you can lower cholesterol by more than half in only one month.

The best low cholesterol menu plan includes a large serving of vegetables at least twice a day. Other excellent foods which you should eat often are fish, oatmeal and plenty of nuts. Fruits are okay, but limit them in quantity. The sugar in fruit raises insulin levels, which, in turn, raises triglycerides. In fact, not only are these foods low in cholesterol themselves, they actually work to lower the current amount of cholesterol in your body as well! Other great additions to your diet are fiber rich foods, such as barley and legumes.

There is a second aspect to a low cholesterol menu plan as well – you must limit your consumption of unhealthy. Eliminate them, if possible. Yes, it's hard because they taste good. Researchers have found that incorporating healthy unsaturated fats (particularly monounsaturated fat) is crucial for success in lowering your cholesterol numbers. Additionally, you must cut out the hydrogenated fats found in many processed foods. To lower your cholesterol most effectively, you need to be sure to consume essential fatty acids like those found in the omega-3's, which fish and flax seeds contain. These healthy essential fatty acids not only are low in cholesterol, they will help lower it as well. Also, they reduce pollution, which will stave off heart disease and arthritis too. When following your low cholesterol menu plan, you should limit your salt to around 2,400 milligrams daily, to ensure that your blood pressure does not begin to rise.

As an example, here is a normal day on the diet. First, breakfast consists of almond milk on oatmeal with chopped nuts and maybe some dried fruit on top. For lunch, pick up a sandwich made of lean chicken cold cuts on high fiber whole grain bread, bean soup and a fruit smoothie for dessert. For dinner make yourself a vegetable stir fry with tofu. Clearly, with results like these, taking time to change over to a low cholesterol menu plan is an excellent idea.

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LDL Cholesterol Levels In Women

LDL or low density lipoprotein is the bad cholesterol which accumulates on the inside of the arteries. This causes difficulty in blood flow and results in blockage. Elevated cholesterol level is associated with greater than normal risk of atherosclerosis and cardiovascular disease. LDL levels in women are no different than in men. Women should get their total cholesterol levels checked every five years starting at the age of 20. Many women are unaware that they can be on a healthy diet and exercise period and still have high cholesterol.

Cholesterol is required by the body to produce hormones, vitamin D and certain substances that help digest food. There are three different types of cholesterol: High density lipids or HDL, Low density lipids or LDL and triglycerides. High density lipid is good for heart and values ​​should remain as high as possible for normal functioning of the heart. Whereas, elevated levels of low density lipids is the main source of deterioration accumulation and blockage in the treaties. Triglycerides are basically stored in the form of fat tissue. Ideal LDL levels in women vary according to their age, hereditary and underlining heart disease. The desirable LDL levels in women are divided into three categories:

Optimal level: Less than 100
Near optimal: 100-129
Borderline: 130-159
High: 160 and higher

Younger women tend to have lower cholesterol levels than younger men. With age, the levels in women, increases. Menopause often causes an increase in LDL levels and decrease in HDL levels in women. After the age of 50, women have higher cholesterol levels than men of the same age. As a result, woman's risk for heart diseases rises after the onset of menopause. The exact reason behind this is not known. It may be due to the falling levels of estrogen hormone during menopause or a consequence of aging. According to studies, the LDL cholesterol levels in women rise markedly during the year before and after menopause begins. The natural estrogen before menopause protects the heart.

There are certain factors which affect women:
Underlying diseases: Women with coronary heart diseases and diabetes are at higher risk and should get their levels checked annually. They are at greater risk of having a heart attack.

Genetics and family history: LDL is affected by the genes. One specific form of inherited high cholesterol is hypercholesterolaemia. Family history of early heart disease also carries risk of heart problems.

Weight: Excess weight in women is one of the causes of increased cholesterol levels. It increases the triglycerides, thereby affecting total cholesterol. Weight loss helps in lowering triglycerides and raising HDL. Sedentary lifestyle, cigarette smoking and alcohol take also affect the LDL levels in women.

According to a survey, more than half of the American women have borderline to high cholesterol levels. Coronary heart disease is the single largest cause of death for females in United States. Every year, about 88 000 women in between the age of 45 and 64 have a heart attack, and the increased LDL cholesterol levels in women are a significant factor to the fatality rate.

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How To Control LDL Cholesterol Levels In Women Without Drugs

LDL cholesterol levels in women can be easily controlled by a healthy diet plan and exercises. Low-density lipoprotein (LDL) or bad cholesterol, if not properly maintained, commonly leads to a buildup and blockage in arms, resulting in heart disease. Studies show that women are less likely to suffer from heart attacks than men, however, women have a higher death rate and higher risk of complications. For men and women, in one out of three cases, the first symptom of heart disease is death. All women should get their LDL cholesterol levels checked once every 5 years starting from the age of 20. Healthy women should maintain their LDL level below 130mg / dL while women at a very high risk of heart disease should aim to reduce their LDL level to be below 100mg / dL.

Women experience fluctuation in their cholesterol levels due to the effect of estrogen. Estrogen increases HDL cholesterol in the body and decreases LDL cholesterol. Estrogen production levels are high in puberty and low during menopause. As a result, older women are at a higher risk of heart disease. Genetic factors can also play a role in individual cholesterol levels. Sometimes it can be a little difficult to raise HDL cholesterol that is lower due to genetics. This is why women should undergo periodic tests because the risk for high cholesterol and heart disease increases with age.

The best approach to controlling LDL cholesterol levels in women is a healthy lifestyle. A diet that has heavy emphasis on plants, legumes and whole grains is very effective in decreasing bad cholesterol, verses a diet of cooked foods that are high in saturated fats. Animal based foods, such as red meat, cheese, all dairy and eggs should be limited. Walnut, almonds and other nuts are also effective in decreasing bad cholesterol. There are natural products that have been noted to reduce LDL cholesterol levels in women and are an alternative to prescription drugs. Some include, garlic, grape seed extract, red yeast rice, soy and vitamins B and C. Studies also indicate that women who eat an apple every day experience a 23% decrease in LDL cholesterol levels.

Regular exercise also help lower LDL cholesterol levels in women. A daily brisk walk, swimming and riding a bike may be enough to improve it. In order to be motivated, find an exercise buddy or join an exercise group. Moderate-intensity physical activity is enough for women to obtain good benefits. However, only regular, consistent exercise will improve fitness levels, lower levels of 'bad' LDL cholesterol and increase heart-healthy HDL cholesterol levels. Once in a while is not enough.

Lifestyle changes are the best strategy in lowering LDL cholesterol levels in women. This also promotes losing excess weight. Follow a strict healthy diet regimen and increase your physical activity. Periodic testing is highly recommended. If you have bad habits like cigarette smoking, quit immediately. Moderate alcohol can raise HDL levels and lower LDL levels, but women should limit their alcoholic drinks to no more than one glass per day. Even if your blood cholesterol level is close to the desirable range, its best to lower it so that you can minimize your risk of developing heart disease.

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The Simple Secret To Lowering Your LDL Cholesterol

LDL (low-density lipoprotein) is also known as the bad cholesterol. The fact that it's bad is the best reason for lowering your LDL cholesterol. It's the fatty, waxy substance that gets deposited in the walls of your arms and clogs them up. The arteries then become narrow and stiff. If this happens in the coronary arteries, they can be blocked leading to reduced blood flow and, extremely, a heart attack. Heart disease is the number one cause of death in the United States. In fact, in 1 out of 3 cases, the first symptom of cardiovascular disease is death.

Research has proven that lowering your LDL cholesterol with a lifestyle free of drugs is the simplest way. With the proper diet and exercise, as well as a focused determination to become more healthy, LDL cholesterol can be reduced quite quickly.

Bad cholesterol is mostly related to what you eat. Your diet has a strong impact on the levels of LDL in your blood. Therefore, your diet should be given a serious consideration when trying to lower your cholesterol level. Avoid all fried and processed foods because they tend to contain dangerous modified fats. Saturated fats are the chief culprit. Some of the diet LDL cholesterol is removed from the body by the liver. Foods from animal sources should be limited, if not removed from your diet and substituting them with plant based foods and high-quality proteins from vegetables like beans and legumes.

There is strong evidence that exercise and stress reduction are both protection for your cardiovascular system and support of your immune process. For adults an increased level of LDL is almost always a sign of lack of exercise and an increased body weight. Having a high body mass index places you at a high risk of heart disease, by lowering just 5% of your body weight may help lower your LDL. Lowering you LDL cholesterol by doing cardiovascular exercises at least 3 times a week for just 30 minutes can be very effective and give you results very quickly if you stick with it. Walking at a brisk walk for 30 minutes is also very beneficial. Yoga and tai chi have been used for centuries to lower cholesterol and stress levels. In reality, exercises and relaxation techniques are more powerful in lowering you LDL cholesterol than any prescription drug.

Eliminating bad habits from your lifestyle can play a major role in lowering your LDL cholesterol. Cigarette smoking is linked to high cholesterol levels. Research shows that LDL cholesterol levels begin to decrease as soon as you stop smoking. Studies have indicated that drinking more than three alcoholic drinks in one day will increase your chances of getting heart disease.

Drugs are quite effective, but there is a high risk of harmful side effects. Depending on your risk factors, in case eating healthy and exercises do not work to lower your LDL, then your doctor may suggest prescription medication. The natural approach to your health care is the best in lowering your LDL cholesterol levels and bringing your body back into balance.

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Easy Ways Of Lowering Your LDL Cholesterol

Heart disease is highly preventable by lowering your LDL cholesterol. If you look into the common diseases nowdays, you will find that coronary heart diseases are among the most common, which is mostly caused by high levels of cholesterol in the body. In fact, heart disease is the number one killer in the United States.

Cholesterol is a fatty and waxy substance that is needed by the body to work properly. It has two kinds – the low density lipoproteins (LDL) and the high density lipoprotein (HDL). HDL is called the good cholesterol since this can help in preventing atherosclerosis, the condition where cholesterol is accumulated in the arteries. Meanwhile, LDL is called the bad cholesterol since this is mostly associated with the development of coronary heart diseases. The LDL cholesterol accumulates inside the walls of the arteries, which causes plaque formation leading to several heart diseases.

Lowering your LDL cholesterol is not as hard as you think, especially if you are determined to do so. The first step for you is to eat a healthy diet. It does not mean though that you have to buy the products with labels that say low cholesterol. Eat foods that have low saturated fat and have high soluble fiber content. Limit your intake of animal-based foods, such as eggs, cheese and meat. Eat more plant, such as fruits and vegetables, fish, legumes and whole grains. There are actually various diets that you can follow such as the Ornish Diet, the Esselstyn Diet and the DASH or the Dietary Approaches to Stop Hypertension. These diets are low in animal based foods, which will help you achieve your goal.

Weight loss and regular exercise are also necessary in lowering your LDL cholesterol. When you have a high body mass index, you are likely to have high LDL cholesterol levels thereby increasing your risks of developing heart disease. According to research, losing weight even if it is just a small amount will help. Regular aerobic exercises such as running, cycling and swimming can lower your LDL levels by 5 to 10%. You can also do other forms of exercises such as yoga, weight-bearing exercises and even walking.

Quitting smoking and reducing your alcohol consumption can help significantly. Smoking leads to the formation of oxidized LDL which leads to the development of atherosclerosis. A maximum of one drink daily is recommended for women and for men, one to two drinks a day is suggested. However, you have to be careful since drinking more than the recommended amounts will lead to developing heart disease.

Aside from employing these lifestyle changes, you can take natural supplements which will help in varying degrees. You can also ask your doctor about statins which are cholesterol lowering agents. These drugs will help, there is a risk of side effects and you will still be better off taking them in conjunction with the above mentioned lifestyle changes.

Lowering your LDL cholesterol will help you prevent heart disease. And, of course, you will not just prevent heart diseases, but you will also feel good about yourself with the addition of a healthy diet and regular exercise to your lifestyle and you will not want to go back to being unhealthy.

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Secrets To Better Health: Lowering Your LDL Cholesterol

If you have had a report from your doctor saying that you have high cholesterol, then action needs to be taken to remedy the problem and one of the best ways is lowering your LDL cholesterol.

So that you can understand why you should be lowering your LDL cholesterol, it is a good idea to understand about how doctors get a cholesterol reading.

Types Of Cholesterol

There are two types of cholesterol, one is HDL and the other is LDL.

Low-density Lipoproteins (LDL) cholesterol is 'bad' cholesterol. It is called bad cholesterol because it is the type that clogs up your arms. LDL settles in your treaties, forms plaque and eventually becomes a substantive deposit. This becomes a major health risk and heart disease can result.

High-density Lipoproteins (HDL) cholesterol is 'good' cholesterol and this is produced by the body or is taken into the body in certain foods. When your body has HDL cholesterol it takes the excess LDL cholesterol out of your blood, absolutely reducing your bad cholesterol levels.

For good health a person needs both HDL and LDL cholesterol, as both are needed but in the right quantities.

Ideal LDL levels would be less than about 100mg / dl but anywhere up to 129 mg / dl is satisfactory. When LDL levels are between 130 mg / dl up to 160 mg / dl then diet changes can most likely make a significant enough change in the level so that there is little or no need for medication. Should the LDL levels go above 160 mg / dl then your doctor would most likely give you a prescription medication to bring that level down.

HDL levels are best if they are about 60 mg / dl and if they are below 40 mg / dl then they are considered low which can also lead to health problems. Below 40 mg / dl then that level needs to be increased so that there is HDL cholesterol getting rid of the LDL cholesterol in the blood.

Lowering Your LDL Cholesterol

Because the HDL cholesterol actually takes the LDL cholesterol out of the blood it is the HDL level that you want to keep up as high as you can get it.

If in fact the HDL cholesterol is at a good level and the total cholesterol is high then it is the LDL cholesterol that needs to be lowered. This can be done through dietary changes.

This is not difficult. Changing the food that you eat and sometimes incorporating some food types that you are not eating enough of will have significant improvements, sometimes in as quickly as 30 days or so.

Unsaturated fats are good for lowering cholesterol, as is Omega-3. Eating lots of fruit and fresh vegetables will give you excellent results. Incorporated into your diet throughout the week should be plenty of grains, legumes, fish and white meat, with no more than 3 red meat meals.

Taking these steps will help dramatically when lowering your LDL cholesterol. Maintaining safe cholesterol levels is an important step in minimizing heart disease.

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Are You Lowering Your Cholesterol Naturally?

Lowering your cholesterol naturally will save you from the side effects of harmful drugs. Cholesterol is a fatty substance that, in small quantities, is a vital part of your body. It is created in your body and is essential to every cell. However, a poor diet can lead to the body producing too much cholesterol, which can be very dangerous and even fatal.

High cholesterol is dangerous because it increases your risk of strokes and heart disease. In fact, in 1 out of 3 cases, the first symptom of cardiovascular disease is death, and it is the number one cause of death in the USA.

You can lower your cholesterol naturally and have the added benefit of helping to improve your overall health and general well-being. There are some cases where genetics play a factor in elevated cholesterol, but in most cases poor diet and lack of exercise are the main causes. The number one factor is a poor diet and too much saturated fat.

Saturated fat is found in junk food as well as animal-based foods, like eggs, red meat and dairy products. While some of these foods are okay to eat as part of a balanced diet, if too much saturated fat is consumed, cholesterol will become a severe problem.

Lowering your cholesterol naturally is possible with simple lifestyle changes that will make a huge difference to your health. One simple change to make is to use oils that are low in saturated fats. Olive Oil and Rapeseed oils contain unsaturated fats and are significantly better for you than animal fats.

Another simple but very effective change to make is to replace red meats with fish. Several types of fish contain a polyunsaturated fat named Omega 3. Many meat eaters are put off by suggestions such as tofu and will continue to eat red meats despite the negative effect on their cholesterol. Fish is not as much of a large jump from the normal diet of a meat eater so it is a far more suitable alternative. This can be an especially useful swap to make if you are the cook in the house and are worried about a loved one's diet. By making delicious fish dishes you can make a real change in your body.

Other great foods for cutting cholesterol are unsalted nuts and seeds, lots of fruit and vegetables, legumes and beans. Another small change that can have huge benefits is to make sure that all meals feature fresh vegetables and to replace sugary snacks with fruits such as strawberries and cherries which taste good and are very good for you.

Exercise is very important when reducing cholesterol naturally. You may find exercise difficult so the best idea is to start with light exercise and increase the intensity over time.

Before undertaking any radical changes in your diet or lifestyle it is a good idea to consult a doctor. He or she will be able to provide advice and support that is tailor to your situation. If you follow their advice and the advice mentioned above you should not have too many problems lowering your cholesterol naturally.

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Little Known Steps To Lowering Your Cholesterol Naturally

In looking to avoid the side effects of drugs, it's no surprise you may be interested in lowering your cholesterol naturally. High cholesterol level in the body can put at an individual's life at risk of developing serious illnesses such as stroke and heart related diseases. It is essential that people should have a minimal amount of cholesterol in the body to remain healthy and fit all the time.

There are actually lots of ways that can significantly help in lowering your cholesterol naturally. By taking the natural approach, you will not need to spend a lot on drugs or risk their side effects. You also do not need to starve yourself. All you need is determination to resist the temptation of consuming the kinds of food that are responsible for increasing your cholesterol level. Below are some of the foods that you must and must not eat to easily reach your low cholesterol goal.

As a health conscious individual, you must go for cholesterol lower foods almost all of the time. These foods include oats, red wine, nuts, salmon and fatty fish, tea, beans, spinach, olive oil, avocado and garlic. These kinds of foods are rich in vitamins and minerals that are beneficial to your heart.

You should always avoid eating fried foods as well as foods that are rich in fat. Animal-based foods, such as meat and dairy products, are the most common sources of high cholesterol. Choose vegetables oils such as canola, sunflower and olive oils. Reducing salt intake and trans-fats in your diet can also help significantly.

Fish is one of the best sources of essential fatty acids. Compliment your low fat diet with heavy intake of green vegetables and legumes that are rich in fiber and complex carbohydrates. Heavy intake of water-soluble fibers and complex carbohydrates, such as oats, are clinically proven to be effective in lowering your cholesterol naturally.

Since cholesterol can not be completely avoided, you should at least strive to eat no more than 15 grams of fat in a day. Just as important as diet, exercise is an extremely important step to reaching a healthy cholesterol level naturally and without harmful drugs and medication. Many scientific studies have proved over and over again that there is a very strong connection between exercise and lower of cholesterol level. Exercise plays a major role in stimulating a certain enzyme to transport low-density lipoprotein (LDL) from the blood to the liver. When the LDL reaches the liver, the organ converts it into bile that either either used for digestion or is excreted from the body. Exercise is also responsible in increasing the size of cholesterol-carrying proteins in the blood. By increasing these proteins, there is a low risk of developing heart-related disease because large protein particles have a much less chance of penetrating through the linings of the blood vessels and the heart. Exercise activities as short as just 30 minutes, such as jogging, walking, gardening and biking, are an excellent step in lowering your cholesterol naturally.

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Secrets To Lowering Your Cholesterol Naturally

Many people want to lower their cholesterol and for those who are within an elevated range but not yet at a dangerous level, it is safer to look into lowering your cholesterol naturally. High cholesterol almost always comes from making poor lifestyle choices, such as eating the wrong food, drinking the wrong drinks and lack of exercise. In mentioning exercise though, let me point out that a person who exercises rigorously can still get high cholesterol.

Lower your cholesterol naturally really only needs some changes in diet, not a whole 'diet' period as such. It is a matter of looking to reduce cholesterol through the lower of the intake of 'bad' cholesterol into the body through food and beverages.

Here are some simple steps for lowering your cholesterol naturally:

1. Start monitoring the type of food you eat – the fresher the better. Make an effort to eat at least one salad a day (no dressing – a quick spray with a flavored vinegar or lemon juice) and preferably have cooked or steamed vegetables at meal times – no sauces.

2. Eat at least 3 fish meals a week and other white meats. Limit yourself to no more than 3 servings of red meat a week and ensure that it is lean and only a small proportion, no more than 200gr.

3. Maintain a body weight that is considered healthy for your age and height.

4. Remove refined foods and sweets of all types from your diet as these contain the very bad triglyceride fats that the body can not break down.

5. Reduce the intake of caffeine and alcohol. Drink water instead. No more soft drinks.

6. Exercise for at least 30 minutes 3 times a week – this could be with sports, walking or swimming. Initially something low impact is best if carrying weight, with an increase in intensity over time.

Foods Good For Lowering Your Cholesterol Naturally

-Unsaturated fats are a 'good' fat but should still be consumed in moderation – nuts, olives and olive oil, vegetables oils, avocado, corn and sunflower oil.

-Omega-3 is excellent for reducing cholesterol levels – it is a polyunsaturated fatty acid.

-High fiber foods are excellent for lowering your cholesterol naturally and these are fruits, vegetables, and grains which also have unsaturated fats. The best foods to eat are legumes (beans, peas, etc) and oats. Note: Pink grapefruit should not be taken with blood pressure tablets, so check with your doctor.

High cholesterol is the formation of fats in the form of plaque that settles and coats the lining of your arms. The danger then is that the heart has to pump extra hard to push the blood through the arteries, as well as the reduction in blood flow allows for less nutrients and oxygen to flow through the body. It also reduces the efficiency of the blood to remove wastes and toxins away from the cells.

The best path to lowering your cholesterol naturally long term is to simply eat better and fresher.

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So You Want to Know How to Decrease Cholesterol Naturally

Yes, there are drugs that you can take to lower your cholesterol, but here is some information on how to decrease cholesterol naturally.

Many are increasingly asking how to decrease cholesterol naturally because so many prescription drugs come with serious and potentially dangerous side effects. When you make the choice to decrease your cholesterol naturally you can take away some of the dangerous effects from cholesterol drugs, but still get the benefits of lower dangerous levels of cholesterol.

Here is some good news. There are actually many ways to naturally lower cholesterol. And you can try one or more of these ways until you find the right combination that works for you. Of course, as with anything medically related it is important to consult your doctor before trying any supplements or severe changes to your diet.


Changing the foods you eat is one way to answer the question of how to decrease cholesterol naturally. Adding in healthy foods and cutting out unhealthy foods is one of the easiest ways to make changes to your health. And it is scientifically proven that certain foods when added to your diet can lower your bad cholesterol levels, increase your good cholesterol levels, and help you to feel better.

These foods are not just boring health food either. Plus, many of them can easily be added into your normal routine, so you do not have to make too many overwhelming changes to your daily life.

Changing your diet is the simplest way to lower your cholesterol, but it does take diligence and will power on your part. If you are used to eating cheeseburgers every night it will not be that easy to transition into a healthy choice. But it is important, and the reality is, if you need to lower your cholesterol your very life could depend on your making the right choices when it comes to food.

So what are some of the foods that will lower cholesterol naturally?

  • Oats
  • Dark Chocolate
  • Red Wine
  • Salmon
  • Nuts
  • Beans
  • Green Tea
  • Avocado
  • Garlic
  • Olive Oil


Beyond diet there are also some natural supplements that you can take that will show you how to decrease cholesterol naturally. Some of these supplements are still being studied or tested, so it is important to talk to your doctor about any supplements or additives that you are planning on adding in your daily regimen for lowering high cholesterol.

So what are some of the supplements that you can add into your diet to lower cholesterol naturally?

  • Artichoke Leaf
  • Red Yeast Rice
  • Yarrow
  • Holy Basil
  • Ginger


Just like with any healthy lifestyle getting your body to move and getting regular exercise is an important part of heart and cholesterol health. By adding in regular walks, easy weight lifting, and some cardio you can vastly improve your heart health and possibly avoid having to take any prescription drugs for high cholesterol treatment.

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If You Want to Maintain a Healthy Heart You Must Understand The Benefits of Omega 3 Fish Oils

The internet is literally littered with information and it may be confusing for some, the following are some basic facts about this sensational supplement.

The four major fish oil health benefits are that it can help lower triglycerides, reduce the chance of a heart attack, diminish the likelihood of a stroke, and it helps in slowing down the build up of arterial plaque. Triglycerides are a particular type of fat that travels through the blood system. This type of fat is necessary, but too much of it can lead to health issues. There are many other benefits, but these are the basics and the ones that most everyone relates to when consuming these supplements.

Fish oil contains two main beneficial ingredients, docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). We have all heard of the good and bad oils and good and bad fats to the point that we sometimes have no idea what is good or bad to the point where we just give up. These two combined make up the powerhouse combo of the “good oils”.

These omega 3 fish oils provide the necessary fat that the brain needs carry out its many important functions. The fact is that we generally do not consume on a regular basis the types of food that have the necessary amount of these oils that we need on a regular basis. Consuming on average about 1000 mg or 2 capsules daily will provide the benefits earlier earlier. Please remember that these oils are what that your body and brain need and require so taking a daily supplement to make all the sense in the world.

There are some non-fish foods and nuts that have these important oils, but there is no way that you would be able to consume enough to attain these fish oil health benefits. Beside, with all the contaminants that have affected some oceanic species it would make this dessert much more difficult by trying to investigate which kinds of fish are safer to eat than others. In the end, it is without a doubt much safer, easier, and quicker to consume supplements in order to maximize the benefits of these adjustable fish oils.

Remember, now is the time to make omega 3 fish oils part of your daily supplement take.

It does not matter what age you are, everyone can start a daily regimen of these supplements in order to obtain a healthy heart.

The great thing now is that you have a basic understanding of the basic fish oil health benefits and will be able to make an informed decision going forward.

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Info 101: Saving Lives With the Million Hearts Campaign

No one wants to get sick. Indeed, we go to great lengths to ward off illness with vaccines, flu shots, and a hefty investment in hand sanitizers. We wash our hands frequently, too, singing “Happy Birthday,” as we suds up.

But then lots of us also light up, chow down on burgers, steaks, and fries, and allow our high blood pressures to go unchecked. Even though we know better; even though we know we should:

1. Load our plates with more veggies and less protein.

2. For snacks and dessert, make it fruit.

3. Put yogurt, green tea, and piece of dark chocolate on our daily good-for-you list.

4. Quit smoking-one way or another, by whatever means necessary.

5. Reduce our salt intake to 1,500 mg, keeping in mind that one teaspoon contains 2,300 mg.

6. Limit fried foods and those high in saturated fats, such as beef and cheese.

7. Drink in moderation.

8. Get plenty of sleep-at least seven hours every night.

9. Stress less.

10. Keep our blood pressure in check.

11. Get regular check-ups.

12. Maintain a healthy weight.

13. Exercise – cardio plus twice-a-week strength training.

Good intentions all, but it's the follow through that's sometimes lacking, which is why the US Department of Health teamed up with such groups as the American Heart Association and the American Medical Association and launched the Million Hearts initiative. Its aim: prevent one million heart attacks and strokes over the next five years by raising our awareness of the risk factors and encouraging good-for-you eating habits and life styles, while advocating effective care.

The heart disease facts alone should give us pause:

Heart disease is the leading cause of death for men and women.

In 2006, 631,636 Americans died of heart disease.

In the US, someone has a heart attack every 34 seconds.

Every minute, someone in the US dies from a heart disease-related event.

Last year, heart disease cost the US $ 316.4 billion in health care, medications, and lost productivity.

Plus, 90% of heart disease patients have at least one of these risk factors:

High cholesterol

High blood pressure


Cigarette smoking

Overweight and obesity

Poor diet

Physical inactivity

Alcohol use

Knowing the facts about strokes can also motivate us to reform our ways:

Strokes are the # 1 cause of serious, long-term adult disability in the US

Stoke is the 3rd leading cause of death-right behind heart disease and cancer.

Every 45 seconds an American experiences a stroke.

Hypertension is a major contributing factor for up to 70% of strokes.

33.5% of adults have high blood pressure, but less than 50% have it under control.

High blood pressure usually has no symptoms

So what do the numbers mean?

120/80 or lower is normal blood pressure

140/90 or higher is high blood pressure

Between 120 and 139 for the top number, or between 80 and 89 for the bottom number is pre-hypertension

Getting straight on smoking's risks can be life-saving, too:

Cigarette smoking causes about 20% of all deaths in the US annually.

Each year, tobacco use results in more deaths than AIDS, unintentional injuries, suicides, murders, and alcohol and drug abuse combined.

On average, adults who smoke die 14 years earlier than nonsmokers.

Secondhand smoke causes nearly 50,000 deaths each year in the US

In 2008, approximately 1,000 young people became daily smokers every day.

People who start smoking before 21 have the hardest time quitting.

And then there are those fats … Cholesterol, found only in such animal products as meat, chicken, fish, eggs, and full-fat dairy, can not be exercised off or burned as energy. And too much can spell trouble, so find out where you stand with a fasting-beforehand blood test to ascertain your …

LDL (low-density lipoproteins) level. High levels of this so-called “bad” cholesterol are associated with heart disease since it can build up in artery walls, narrowing them.

2. HDL (high-density lipoproteins) level. Known as the “good” cholesterol-the higher the better-it helps remove LDL from the arteries

3. Triglycerides level. These fats float in our blood, supply calories, and can bulk us up, too. Unneeded calories are turned into triglycerides for later energy use between meals. Eat more calories than you burn, though, and triglycerides rise.

The goal: high marks when it comes to HDL-higher than 50 mg / dL-a total cholesterol below 200 mg / dL, an LDL under 130 mg / dL, and triglycerides below 150 mg / dL.

Once you've got your numbers, figure out the ratio between your cholesterol and HDL cholesterol, aiming for 4.5 or lower. For instance: 200 mg / dL total cholesterol / 50 mg / dL = 4.0.

Do not delay. The time is now to jump on the Million Hearts bandwagon and save your own by working hand-in-hand with your physician, making smart food and life style choices, exercising, and getting rides of those cigarettes if you're still puffing away .

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What Causes High Cholesterol, Really?

It might surprise you to learn that there is not one thing that causes high cholesterol. There are several different things that can cause high cholesterol and not all of them have simple or obvious fixes.

A Quick Explanation of Cholesterol

There are actually two types of cholesterol. One you want to be low and one you want to be high; These are also known as LDL and HDL respectively. When you have high LDL cholesterol you are in danger of serious health complications. But a high cholesterol HDL number is actually good for you and can help to keep the “bad” LDL numbers lower.

So what is it that causes high cholesterol? And, more importantly how can you avoid these things to stay healthier?


Yes, there are some foods that can cause high cholesterol and not in a good way. But there are also foods that you can eat to lower your bad cholesterol and increase your good cholesterol. You see your body already naturally creates cholesterol. So if you eat foods that are high in cholesterol you are putting too much into your body that can not be processed. So let's talk about the bad foods that cause high cholesterol first.

Saturated Fats – Foods that are high in saturated fats are considered bad cholesterol. But saturated fats can be confusing. This is not to say that all fats are bad for you. Far from it. Just like everything there are good fats and bad fats and even the good fats should only be taken in moderation.

Saturated fats most often come from meats. Beef, pork, dark meat poultry, lamb, veal, and organ meats are all high in saturated fats. High fat dairy products are also high in saturated fats. And surprisingly foods like coconut, cocoa butter, and tropical oils are also high in saturated fats. The American Heart Association recommends that satrated fats be no more than 7 percent of your daily calories, but if you are already dealing with high cholesterol less than that is even better.

Trans Fats – One of the new buzz words on the scene of what causes high cholesterol are trans fats. Trans fats occurs when there is a chemical reaction in food due to food processing. Sounds gross, right? Well, it is.

These types of fats are actually much worse for you than planned fats. They are created when hydrogen is added to oil. This process is done to increase the shelf life of products and can be found in most pre-packaged foods. Any time you see an ingredient of hydrogenated or partially hydrogenated vegetable oil you are eating something with trans fats in it. The American Heart Association recommends no more than 1 percent of your calories to come from trans fats, but for optimum health trans fats should be avoided.


Here is the true bummer; even if you cut out all of the foods that are going to increase your cholesterol levels you could still have high LDL cholesterol. Why? Well, you can thank your genes for that. Many people with high cholesterol do the right things and take care of their physical bodies, but have high cholesterol because it was passed down in their genetics. Often these people will need to add in supplements or prescription drugs to help lower cholesterol levels and keep them healthy.

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Discover The Best High Cholesterol Diet Recipes

If your cholesterol level puts you at risk for cardiovascular problems, then some good, high cholesterol diet recipes and physical activity can definitely help you get back to a safe, heart healthy level. As an added bonus, this can also help you lose weight.

Changes in your diet can help reduce the two types of unhealthy fats: triglycerides and LDL (low-density lipoprotein) cholesterol. Raising your HDL (high-density lipoprotein) cholesterol in your body can also help to protect you against heart disease. Thus, when you discover that you have high cholesterol, you need to make a significant change in your diet and lifestyle, and do so immediately. This should not be difficult because high cholesterol diet recipes can be very delicious and nutritious.

You do not have to suffer through boring, tasteless meals just to get your cholesterol under control. There are endless combinations of food available to tempt your taste buds that will also help you maintain good health and end your fight against high cholesterol.

When creating your recipes to lower your cholesterol, avoid fried foods no matter what. Reduce your intake of red meat. It's better to switch to fish. It's okay to enjoy your favorite foods once in a while, but do so sparingly and rarely. If you can completely cut them out of your diet for a while, then that would be even better.

Fresh, leafy green vegetables are the most important component of any healthy, low cholesterol diet. Try to include fresh vegetables and nuts as often as possible in your recipes and use just a tiny amount of meat. A stir-fried vegetable combined with a small amount of chicken is a great meal.

On a hot summer day, you can try some tropical fruits as a refreshing lunch snack. There are dozens of combinations you can create, so you'll never get bored with the variety. Just keep in mind to not overdo fruits, as they do contain sugar. Sugar increases the release of insulin in the body, which results in higher triglyceride levels. You can combine strawberries, pineapples, kiwi fruit and a few blackberries one day. Another day you could make a fruit salad with a combination of black cherries, grapes, banana slices and mango.

Vegetables are more filling, extremely nutritious and alkaline in your body. It is better to choose fresh, organic vegetables over frozen because frozen vegetables will typically lose some of their vitamins and minerals in the process. Vegetables can be roasted, steamed or stir-fried in a little water or olive oil. To get a delicious taste, cut up some sweet potatoes and sprinkle them with coconut, cinnamon and a little olive oil. Then bake slowly.

Vegetables can be cooked in many different combinations and methods. You can brush them with a little olive oil and grill them, steam them, or season with your favorite spices and herbs and serve them hot. Chicken and fish are lower in cholesterol than red meat. Grilled, fried or steamed, these can be combined with a tasty stir-fry to satisfy the most discerning taste buds.

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Cholesterol Test Kits – Fight Against Cardiovascular Disease

The question is who are those that are recommended to use cholesterol test kits? Actually, anyone can take them every once in a while to check the status of their health with regards to cholesterol levels. Of course, there are people that are recommended to do this test more frequently than others. Among them are: those that are hypertensive, have a family history of heart disease, a previous victim of a heart attack, those that are overweight, those that are over 50 years old, and those that are smokers. They are advised to monitor their blood cholesterol more frequently, since the more frequent use of cholesterol test kits.

Of course, there is the question whether or not cholesterol test kits are accurate. Well, for the most part, they are accurate. But they should not be solely used as evaluation for cholesterol level due to the following reasons. First of all, not all cholesterol test kits are made equal. While most testers are made to be accurate, it is not unusual for them to create some uneven results from time to time. In addition, most cholesterol test kits only test for total cholesterol levels. While total cholesterol is also used as a basis to test for the risk level of contracting cardiovascular diseases, this still presents an incomplete picture. Most of these testers do not test for the levels of HDL and LDL, 2 more factors that affect the role of cholesterol on one's health (though there are cholesterol test kits that employ HDL and LDL count). With that said, you just can not rely on the results of a cholesterol tester to determine if you are really at risk or not. It is still recommended that you should be tested on a medical facility that can determine your cholesterol levels. In diseases, thorough evaluation is necessary, and second and third opinions are useful in this regard.

Cholesterol test kits are very adequate companions in your fight against cardiovascular disease. With that said, you should not take for granted your health either the results are already confirmed or not. If there's a confirmation, follow whatever medications or precautions that the doctor has recommended. Both of you should be able to diagram a plan in which you can manage your blood cholesterol level. There are other factors that affect heart disease too, such as level of fitness and hereditary situations. With those noted, your personal efforts in taking care of your health, in partnership with cholesterol test kits and your doctor's help, are going to go a long way for your health, both on the short and long term.

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