Recommended Cholesterol Levels: Here Is What You Need to Know to Stay Healthy

It's a fact; millions of people around the globe suffer from the effects of high cholesterol. Many sadly, do not even know the implications of high cholesterol and the chance of shortening their life span.

According to the American Heart Association, in the United States alone, there are over forty million people with excess cholesterol levels in the danger zone of causing heart disease.

Why is cholesterol so dangerous?

Cholesterol can be divided into three categories, LDL, HDL and triglycerides. Of these, LDL and triglycerides are the most potentially serious as they form in the arteries and cells to create a sticky substance that grips on to the artery walls.

As this substance continues to restrict blood flow to the brain and heart, a person is at serious risk of heart attack or stroke.

Recommended Cholesterol Level

The Heart Association and other European health organizations agree that the recommended cholesterol level should total 199mg / dl or lower. It's very important that good health consumers, AKA all of us, understand that there are several numbers to take into consideration.

While it's true that the recommended cholesterol level is one Gage of the entire cholesterol picture, one has got to also factor in the other two components of the total picture.

Low density lipoprotein, or LDL is the most serious of the bad cholesterol and the LDL recommended cholesterol level is 99mg / dl. If these numbers confuse you, think of it as a target to maintain. A simple blood lipid panel will divulge where you are and where you need to get to.

What is the most effective way to get under control?

Lower your cholesterol through diet and you not only have the chance at better health, but also without the side effects of drugs. One of the best and most effective ways to lower your cholesterol through diet is to make omega 3 foods a staple of your diet.

Omega 3 foods include the green vegetable group. Leafy green lettuce, spinach, cucumber etc, are all examples of green vegetables that are high in Omega 3 fatty acids. Other Omega 3 foods include things as diverse as lentils, nuts, fruit, oat meal, and grains.

A rule of thumb is to consider the Greek diet as an example. They eat lightly and consume many types of vegetables, poultry, and especially fish. Why is fish considered one of the best of the Omega 3 foods ?

If you are trying to lower your high cholesterol through diet, fish has to be one of the main ingredients because of the critical fatty acids DHA and EPA. These fatty acids come from the oil in the fish and have been clinically proven in many studies to fight bad cholesterol.

One study offered by the Mayo Clinic found that good cholesterol could have been raised by as much as eight percent while also fighting LDL by preventing plaque accumulation along the walls of the arteries.

HDL is developed from Omega 3 foods to combat bad cholesterol by absorbing the clumps of sticky particulates that form along the artery walls. HDL should be at a level of 39mg / dl or higher for maximum health benefit.

One additional benefit to lower your high cholesterol through diet is the availability of DHA and EPA fatty acids in a soft gel form. This negates the need to cook fish more than once a week, or in order to get these important fatty acids even if your are not a lover of sea food.


Now that you have heard the facts, you know it's possible to lower your high cholesterol through diet; increase your HDL count through the addition of omega 3 foods like DHA and EPA fatty acids and safely maintain the recommended cholesterol level. You are ready to live a healthier life starting now! Go to it!

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Simple and Straightforward Diets to Lower Cholesterol

Diets for weight loss vary depending on who regulates the diet and which the diet is formulated for, but diets to lower cholesterol remain constant. Countless diet fads for losing extra pounds have come up, such as the Atkins Diet, the South Beach Diet, and so on. Some of these diets work for a number of people, but not so for others. However, diets to lower cholesterol have been proven to work for every one since they are not just aimed at reducing weight, but they focus on the area of ​​healthy eating.

A reduced intake of red meat as part of your diet also helps to lower cholesterol. Steak, which is beef, is an American favorite. Unfortunately, it is also a potential heart killer because it is high in low density lipoprotein (LDL), more commonly known as bad cholesterol. Beef, which is red meat, has more fat than any other variety of meat, so health buffs tend to stay away from it. They would rather turn to chicken or pork since they are leaner and have a lower concentration of bad cholesterol. More often than not, doctors recommend a hearty serving of fish because it has Omega-3, a compound which contributes to cardiovascular well-being. For those who do not like the taste and smell of most fish, they should try salmon or tuna, which have the texture and almost the taste of meat.

It also helps to have a diet rich in fiber. One can start by eating foods made of whole-wheat, as they have less calories and saturated fats. Whole-wheat bread and pasta are good alternatives to the usual processed carbohydrates. Likewise, it always helps to have hefty servings of fruits and vegetables, as they are the natural and inevitably the best sources of fiber.

If all else fails, the last resort should be take prescribed medication for managing cholesterol. Note that these have to be doctor-prescribed and should only be taken as required. Otherwise, it could only result in further complications.

Although diets to lower cholesterol have been tried and tested and are known to be effective in maintaining a healthy heart, people still take them for granted because they involve some degree of self-deprivation and delayed gratification. Taking on these cholesterol-lowering diets does involve staying away from a lot of gastronomic favorites that are potentially damaging to one's health. However, one does not have to totally do away with their comfort foods as long as they take everything in moderation.

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Trimming the Fat on Heart Disease

Did you know that over one million people die each year from a heart attack, and a heart attack almost always due to the slow, long term breakdown of their cardiovascular system? My name is Lee Sharp; an avid participant in the Green Gossip health blog here in Florida, and a long time advocate towards a better selection of heart healthy foods in our schools. Thanks to advances in medical science and the simple fact that more Americans are choosing food wiser, the number of deaths resulting from heart attacks has been falling since the turn of the century; we need to keep these figures going in the right direction. After being a witness to a loved one who fell victim to this silent killer, I felt obliged to write about it for others before they too may have to suffer an unnecessary loss. Did you know that heart disease is one of the most preventable killers on the menu of death?

Unfortunately, cardiovascular disease (ie, heart disease) is still the number one killer in the United States, and the undering problem with it is the difficulty in detecting it until it has progressed to advanced stages that usually consist of severely clogged arteries (ie, arteriosclerosis). So often, the adverse effects of heart disease develop over decades and then suddenly appear in the form of a stroke or heart attack. As many as fifteen million people in the US alone have symptoms of heart disease right now that may be getting overlooked during visits to the doctor, and approximately two million of these people will extremely suffer from a heart attack at some point in their life. Fortunately, cardiovascular disease is one of the easiest illnesses to prevent, but some simple, yet mandatory diet and lifestyle changes must be adhered to by potential victims. The shocker to all of this heart hype is that we have essentially created this disease for ourselves and become our own worst enemy.

To minimize the risks of becoming a victim of heart disease it is important to have a basic understanding of the certain ingredients in our food, as well as various lifestyle activities that play a predominant role in the development of this silent killer. Most of us have heard of the phrase “blood sugar” at one time or another. Often this term is used by a person who has Diabetes. It refers to the amount of glucose (ie, sugar) that is present in a person's blood. The term that we are concerned about with respect to heart disease is a similar one called “blood lipids”. This is the measurement of the total amount of fat in our blood stream. A “lipid” is the name given to any kind of fat found either inside or outside the body. While there are indeed several types of names given to fats in our food chain: saturated, monounsaturated, polyunsaturated, trans, cis, cholesterol, phospholipids, sterols, etc; the ones that greatly assist in “hardening of the arteries” are cholesterol, saturated fats and trans fats.

The human body pumps billions and billions of red blood cells through a network of blood vessels consisting of arteries, capillaries, and veins, with each pump of the heart muscle. These cells carry vital nutrients and oxygen to all parts of our body. One of these nutrients, cholesterol, which is classified as a “ster” fat, must travel through our blood also. Contrary to what many may think, cholesterol is essential for a healthy body and our body actually produces about 70% of this waxy substance on its own. The other 30% that our body needs must come from our diet. This waxy fat substance also needs a method of being able to travel through the blood, but cholesterol mixes with blood as easy as oil and vinegar blend together. Here, there are special proteins called “lipoproteins” that are used to transport the cholesterol through the blood. The two types used are Low Density Lipoproteins (LDL) and High Density Proteins (HDL). These are also known to many as “good cholesterol” (HDL) and “bad cholesterol” (LDL).

The problem begins with the aforementioned 30% of cholesterol that comes from our diet. For most of us, the Standard American Diet (SAD) consists of foods that provide much more cholesterol than the body needs to function on a healthy level – amounts way in excess above the necessary 30%. Excessive consumption of foods high in cholesterol fulfills the first part of the heart disease domino effect. Levels of cholesterol in the blood have a direct relation to the amount of plaque that builds up over a period of time in our blood vessels. “Plaque” is what the body uses as a natural defense mechanism to address damaged blood vessels. The problem is that even healthy blood vessels can be damaged due to a number of factors including everything from smoking, diabetes, and bacterial infections to hypertension, inflammation, and even high levels of LDL cholesterol. Once our body senses that a blood vessel has been damaged it sends plaque out to the rescue. Normal levels of LDL in the blood will help provide normal levels of plaque onto the walls of the blood vessel in distress. Higher than normal levels of this LDL bad cholesterol can disturb this finely balanced process and cause dangerous build ups of plaque on blood vessel walls, eventually leading to a blockage.

Fortunately though, a healthy body that detects excess levels of LDL cholesterol in the blood has the ability to perform an essential cleaning of it. Our liver, away from the plethora of biochemical processes and tasks that it already has on hand, also takes on the critical job of processing excess levels of LDL in the blood and keeping them at healthy levels. But when problems arise, primarily due to the over consumption of cholesterol filled foods, this other standard function can be greatly impaired.

This next phase of the domino effect for heart disease involves none other than … drum roll please … yes … Saturated Fat! We have all indulged ourselves with crispy fried chicken and delicious, greasy french fries more than once right? These foods portray the perfect example of what saturated fats are. Most are aware that saturated fats are not healthy to consume and that they do have some type of connection with heart health and cardiovascular disease, but do you know what that is?

A planned fat can be thought of as any type of fat that is solid at room temperature such as animal fat, vegetable shortening, margarine, butter, coconut oil, etc. These fats are useless to our body and can only be used as energy but pose no harm when they total no more than 10% of our daily caloric intake. When consumption of these saturated fats exceeds the 10% threshold, as in over 90% of diets in the US, guess what organ process suffers the most? Yes, it is our liver's natural cleansing process of LDL. When the liver senses excess levels of saturated fat, its natural function of managing the levels of LDL in our blood is impaired. This results in higher than normal LDL levels in the blood which extremely leads to an increased build up of plaque on blood vessel walls. Consequently, this initiates the progress of hardening of the arteries or “arteriosclerosis”. The easiest way to combat this problem is to limit take of saturated fats to not more than 10% of total calories – it really is that simple!

The final part of the heart disease domino effect is … bet you heard of this one too … drum roll again … Trans-Fats! Once again, many of us know that trans fats are bad for us and some even go through the trouble to buy only foods free of this ugly fat, but how do trans fats play their part in heart disease? A trans fat starts out as an otherwise good and healthy unsaturated fat. By the way, trans fats are made to help certain foods like pie crust's come out better. They are manufactured to make the big food companies produce better looking and tasting food, but at the expense of your health! So this otherwise healthy unsaturated fat is taken and then an influx of hydrogen is added under pressure. This addition of hydrogen atoms actually alters the molecular shape of the fat and changes it to look just like our ugly friend “Mr. Saturated Fat”. This new altered fat molecule now is a semi-solid like a saturated fat and ready for all those great recipes. But wait, now that this new fat looks and acts just like Mr. Saturated Fat guess what? Sure, our body will be handling it just as so. Our liver's natural LDL clean up will be once again impaired with the digestion of any trans fats! Additionally, trans fats have been proven to be carcinogenic and cause a breakdown of cell membranes allowing toxins to leak in. This in turn causes mutated genes and thus cancer cells to reproduce. Trans fats also destroy healthy fatty acids that our body needs such as the Omega-3 and Omega-6 essential fatty acids. There is not one good thing EVER proven about trans fats and they should be removed from all foods that we eat. But if we can not get rid of deadly cigarettes in our society do you thing we can get rid of bad fats?

So now that you know how saturated fat plays a leading role in heart health, unsaturated fats like Omega-3 (ie, linoleic fatty acids) and Omega-3 (ie, linolenic fatty acids) actually help lower LDL levels in the blood making them a healthy addition to any diet. Foods like pumpkin seeds, walnuts, flax oil, cold water fish like salmon and sardines, and cod liver oil are all high in Omega-3 unsaturated fat. Decrease your intake of saturated fats, increase your intake of Omega-3 unsaturated fats, and avoid all trans fats! It really is that simple! Eating trans fats is just not worth it and if you do, then be prepared to learn the true meaning of the cliche “risk versus reward”. In closing, a report from Harvard's University “Women's Health Watch” newsletter reported that in one study only a 2% increase in calories from trans-fats was linked to a 93% increase in the risk of heart disease.

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Heart Disease Prevention Tips – Use These Top 10 Heart Helpers

Heart disease is an ever growing problem in our western society. However, if you follow these top 10 heart disease prevention tips, you will be well on your way to having a healthy heart for life!

Tip # 1: Use healing honey. Did you know that just taking 2 teaspoons of raw honey a day is thought by many in the nutrition field to be the best tonic for strengthening your heart? Plus, it's good for general physical repair. Just take it straight or in a glass of water.

Tip # 2: Take a brisk walk everyday. When I say brisk walking, I mean doing a 20 minute mile (three miles an hour). Recent studies have shown that the risk of a heart attack can be reduced by 30-40% for women who walked briskly at least 3 hours a week. Guys, I'm sure you would get the similar results!

Tip # 3: Supplement with vitamin b15. Dr. Richard A. Passwater who is a renounced research biochemist, has found this vitamin speeds up the healing of scar tissue around the heart and can reduce some of the side effects of heart medications. He suggest a patient take 150 mg a day along with a B-complex vitamin.

Tip # 4: Add hawthorn berries to your diet. This is especially good for those following a heart patient diet. What the berries do is normalize blood pressure by regulating the heart action. In turn, this improvements heart valve defects, helps people with a lot of stress, strengtens weakened heart muscles, and can help prevent atherosclerosis.

Tip # 5: Use Omega's Daily. These fatty acids afflicts many factors linked to cardiovascular disease. For instance, they help to lower cholesterol levels and triglycerides, inhibit excess platelet aggregation, etc. You can find these in many foods such as salmon, mackerel, and flax seed oil.

Tip # 6: Eat wheat germ every day. It is believed this helps reduce hardening of the arteries.

Tip # 7: Take a garlic supplement everyday. This will protect and strengthen the heart and is a natural blood thinner.

Tip # 8: Eat onions daily. Many Russian scientists believe that these vegetable have many benefits for those with heart problems.

Tip # 9: Drink lemon juice every day. Just drink half of freshly squeezed juice in a cup of warm water. This is not only heart healthy, but will help other parts of your body as well.

Tip # 10: Rev up your circulation with cayenne. Just take 1/8 of a teaspoon in a cup of water, mix, and drink. This is great for the heart since cayenne if reputed to be the purest herbal stimulant.

Well, we have covered 10 easy actions you can take each day to have a healthy heart. If you follow these heart disease prevention tips, your heart will thank you for it!

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3 Ways Of Natural Cholesterol Lowering

If you're wondering how to reduce cholesterol levels naturally, you are not alone. Many high cholesterol patients are looking for a way to naturally lower cholesterol. Unfortunately, this always sounds like a complicated task because not a lot of information is available on natural cholesterol lowering techniques. There are many ways to reduce cholesterol but the first thing you need to know is the different types of cholesterol and the recommended amount of cholesterol in your body.

There are two types of cholesterol – HDL and LDL. LDL stands for Low Density Lipoprotein and HDL stands for High Density Lipoprotein. LDL is called the 'bad cholesterol' while HDL is known as the 'good cholesterol'. The ratios for a good cholesterol level varies from person to person. Obviously, if your LDL level is 10 times higher than your HDL level, you have high cholesterol and are in danger of serious cardiovascular disorders. By analogy, people who have lower rations like 7: 1 are also at risk of mild heart attacks.

It should not matter if you are at high risk or low risk as cholesterol is something that should be constantly gauged and in balance. The biggest problem for our cholesterol levels is our lifestyle. The human body is designed in such a way that it needs constant movement, but how many of us walk or jog at least an hour each day? Most of us do not find enough time to work out on a regular basis and when the human body is not engaged in sufficient exercise, there is no way for fat to be burned.

Fighting Against Cholesterol – Where To Begin?

  • Exercise – To reduce cholesterol naturally, the first thing that you have to consider is finding sufficient time to exercise at least three days in a week. Regular physical activities are necessary to stay away from the prescription drugs.
  • Diet – Beside regular workout sessions, you need to employ a healthy diet. According to most researchers, red meat is the largest culprit in rising cholesterol levels. Junk food, packaged cereals, frozen food, candy bars and milk etc are similar. Red meat stands out in the list because it contains a lot of saturated animal fat. When you eat a hamburger, you are also consuming a lot of chemicals along with the meat and the combination is not going to do any good to your body. Soft drinks and fruit juices can also seriously affect your body, especially your cardiovascular health. Stay away from fruit juices and try to consume fruits in their natural form so that you can benefit from their fibers.
  • Lifestyle – It's very important to eat your food on time. Never develop the habit of skipping your breakfast or eating your lunch really late because all these habits can seriously affect your body, and your cholesterol. Make it a habit to have a healthy breakfast and eat your dinner at least two hours before your bedtime. A lot of people never take the effort of splitting their large 3 course meal into 5 or 6 smaller ones but if you actually do this, you will be surprised by the results.

If you're looking for a way to naturally lower cholesterol, these are some of the important tips that you should not miss. The combination of a healthy diet and exercise session in a balanced lifestyle will definitely help you on your way to fight cholesterol naturally.

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High Cholesterol Levels: What Are The Dangers?

High cholesterol levels can be fatal; however, because there are no symptoms indicated by it – individuals typically do not pay it any attention. This is in fact a very big mistake health wise. You see even – although there are usually no symptoms to indicate a high level of cholesterol, the dangers associated with it is very real. Just the other day I was having conversation with a friend of mine who is also my co-worker.

He indicated to me that he has recently gotten a cholesterol test done. And to his surprise, he was diagnosed with having a high cholesterol level. Never mind that this guy is under the age of 30 – yet the results of his test reveals that his numbers is way over 200mg / dl. This just goes to show – that you do not have to be of a very mature age in order to have a cholesterol level that is above the normal requirement.

Believe it or not, my friend is a member of one of our local gyms – which means that he exercise regular. Neverheless, exercising is only a small part of staying health and fit. The largest part of living healthy is in our daily diets. My friend is a big eater of the wrong things and like most of us, consume too much fat and cholesterol. You are probably asking yourself – if you do not know already, “what is cholesterol?” It is a fatty substance circulating in our bloodstream which is normally synthesized by the liver.

For individuals like you and I to keep our numbers down, we have to consume low cholesterol foods because we do not want to add to our numbers. Now if you are that person who – like my friend have been diagnosed with high cholesterol, chances are that you are still feeling good. Simply because you do not have any symptoms or there is now pain. The question for many, my friend included – “Can something so common be so detrimental to your health?

Unfortunately, the answer to this question is “yes it can”. Although cholesterol is naturally produced in our bodies by our liver, too much of it is the major contributor for us developing cardiovascular disease. Cardiovascular disease my friend – is the culprit that will put individuals at greater risks of having strokes and heart attacks. While there have been major advances in medicines and treatments for cardiovascular disease, it is still the number one cause of death among men and women today.

High cholesterol- according to The World Health Organization, is directly linked to about 20% of all strokes and about 50% of all heart attacks that occurs. In the case of my friend, I told him that he can lower is numbers even though he has been diagnosed with a high cholesterol count. You can to – if you are in the same boat as he is. There is no need to be down about it.

You see even though high cholesterol is a high risk factor that contributes to strokes and heart attacks, you can reverse your position in relation to it. The way to do it is to seriously decide on a lifestyle change right now. You must make this decision now before your high cholesterol level put you at risk of developing other health issues.

High Cholesterol Numbers

The numbers or results for high cholesterol could have been a little misleading for many individuals; however, it is something that you have to understand and take very seriously. For proper bodily functions, cholesterol is needed. I guess you can say that there are some good uses for the fat substance. This fatty substance is needed by our bodies for the function of certain hormones and cells of the body. The truth of the matter is this – excessive levels of cholesterol will lead to trouble. It may not be today – it may not be tomorrow but it will cause you your health down the road.

The Types of Cholesterol

Did you know that there are several different types of cholesterol? Well there is. I did not know that – still doctors today only focus on two of the various types. They are known as LDL (bad) cholesterol and HDL (good) cholesterol. LDL – means Low Density Lipoprotein. This particular type of the fatty substance is what clogs your arteries; thus, increasing your chances of having a heart attack and / or stroke.

You should try to get your level down to 100mg / dl or less. My friend's was about 215mg / dl. “WOW” that's high. If you already have heart disease, you doctor may try to get your level under 70mg / dl. HDL means High Density Lipoprotein. This is the healthy or good guy. HDL cholesterol attach itself to the bad LDL culprit and transport it to the liver. From the liver the bad LDL is eliminated or filtrated from the body. When it comes to HDL “the good guy” – you would want to have a level of 60mg / dl or higher.

Usually a cholesterol test which is actually a blood test, is the only way of your doctor determining your numbers. It involves testing your triglycerides which is another type of fat in your blood stream. Triglycerides is not cholesterol but it can also increase your chances of developing cardiovascular disease. The results or numbers for you triglycerides level should be less than 150mg / dl. These numbers will add up your total cholesterol level.

Do you know “what is high cholesterol” or do you understand what your doctor means when he / she says that you have it? Actually when you have a test done, the results are actually indicating that you have a very high LDL count and a very low HDL count. According to a medical statement made by Dr. Laurence S. Sperling, Director of Preventive Cardiology at the Emory University School of Medicine in Atlanta, GA.

Someone can have a total cholesterol number that is under 200mg / dl – but still have unhealthy levels of LDL or HDL. This is why many experts are not really focusing on the total numbers – simply because they mean very little.

The Harmful Dangers of High Cholesterol

As was mentioned before, we all have a certain level of this fatty substance circulating in our blood stream; however, excessive levels of it can accumulate on the walls of our arteries. This build up is known medically as plaque and it causes your arteries to narrow and eventually become clogged. Plaque is no friend to our arteries – it leads to arteriosclerosis which is the hardening of the arteries. Arteriosclerosis makes normal flexible tissues brittle.

In fighting plaque, you have to monitor your diet to make sure that you are eating the right type of foods. Why? Because plaque can form anywhere in the body. For example, if it forms in the carotid artery in the neck – then you have what is called carotid artery disease. On the other hand – if it forms in the coronary arteries which supplies blood and oxygen to the heart, then you have coronary artery disease.

For this reason, you are also at a greater risk of developing a blood clot if the plaque breaks away. This is another high risk factor due to high cholesterol. One danger that stems from a blood clot is that it can become lodge in an artery and completely block or choke off your blood supply.

This means that if you blood cells do not receive the necessary nutrients and oxygen they need, they will begin to die. If you happen to develop a blood clot in your brain (God forbids) and blood flow is blocked, you will have a stroke. And if the clot is in the coronary arteries – you will have a heart attack.

Reasons Why High Cholesterol is Underestimated

In some populations or society, the risks of high cholesterol levels are evident. How do we know this>? Well – in these populations, the higher cholesterol, the higher the level of heart and blood vessel disease. Meanwhile, if you are into your health like I am, you will take the risks that are associated with high levels of cholesterol very seriously.

I mentioned earlier that there are usually no symptoms for high levels of this fatty substance but that does not mean that you should not have it checked regularly. Remember that old saying “an ounce of prevention is worth a pound of cure”. As human beings, it is within our nature to respond only to medical conditions that causes symptoms.

So if we do not experience any symptoms for our high cholesterol levels, visiting a doctor is out of the question. And because high levels of the fat substance substance do not give symptoms or pain like other medical conditions – sticking to its treatment will be difficult for many. According to Dr. Laurence S. Sperling – “People on drug treatment or medication that lower their cholesterol level do not feel any better.

This is why many of them are less likely to stick to their cholesterol treatment plan. Another reason many individuals underestimate the risks associated with high cholesterol – is the fact that the dangers are usually not always immediate.

Steps on How to Lower Your High Cholesterol Risks

Conditions such as heart disease and arteriosclerosis which are caused by high cholesterol, can be treated. There are many good treatments available today; however, you should not wait for your health to get to the point where you need to take drugs. Making a conscious effort to change your lifestyle will prevent these life threatening illnesses development.

Lower your numbers require you to do certain things such as visiting your doctor and getting your cholesterol tested. If you are over the age of 19, you should have a cholesterol test done at least every five years. You should keep tract of your numbers yourself. Once you get your results from your doctor – write them down and indicate the number that you have to get to.

Now is you have already diagnosed with a high cholesterol level or if you have another health risk such as diabetes – then you need to be extra careful and little more serious. Because of the dangers involve, you can not and should not take a chance by not getting tested now. Do not be like many individuals who believe that because they feel good, all is well. Too many individuals like my friend are too casual about the risks of high cholesterol levels.

This applies to other medical conditions as well. You see many of us, will only stop and pay attention to our health, when our doctors tell us we have cardiovascular disease. My friend – if you have cholesterol levels that way above the norm, reducing it is a critical step. You need to begin lowering it now because it will have a detrimental affect on your life in the years to come.

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How Can I Lower Cholesterol Naturally? We Will Count the Ways

Are you one who loves fast food – like French fries, hamburgers, and cola drinks? Perhaps, you have been struggling to slim down but to no avail. If you have been asking yourself “how can I lower cholesterol naturally”, then you came to the right place. This article will give you a rundown of the steps you can take to lower your cholesterol levels.

Did you know that there are certain foods that lower cholesterol levels? It is just a matter of committing to what your goal is and sticking to it.

The first step you've got to take is to go to a doctor and have a complete medical check up. That way, the doctor will be able to make the proper diagnosis and can prescribe what is actually needed. If you are not too keen on taking medications, you can ask your doctor this, “How can I lower cholesterol naturally?”

If you have been doing a lot of research about losing weight, you have probably come across some people that shared their not so good experience in terms of drugs and other medications in order to help them lose weight. So, “how can I lower cholesterol naturally?” you ask, just count the ways:

Increase your intake of fruits and vegetables. Make it a point to add them to your daily meals.

Cut down on meat and other meat products. If there is a need for you to eat meat, go for lean meat instead. You can also still eat chicken, just be sure to remove the skin for that is where the fat is deposited, and you can choose “white meat” instead.

Stay away from fast food restaurants. If you do not know how to cook, now is the perfect time to learn.

You can bring your own food to the office so that you do not have to buy from outside. You can be sure it's healthy.

If you frequent coffee shops, you have to think again before going to your favorite hang out. Cut down on caffeine. Cut down on cola.

In relation to giving up cola drinks, you should also try to reduce or stop drinking alcohol.

In lieu of the cola drinks and coffee, load up with a lot of water. They say that as well as keeping you moisturized, water is an effective agent of flushing out toxins from the body.

“How can I lower cholesterol naturally?” you ask again. Stay away from sweets! But when your cholesterol levels have been lowered to the ideal level, you can reward yourself with a bar of chocolate once in a while, everything in moderation. If you really love chocolates, you might one to try dark chocolates, they have less sugar.

Make sure you are physically active and make exercising a daily part of your schedule. Take up a sport that you are most interested in but have not hard the chance to play.

These tips answer your age-old question of, “how can I lower cholesterol naturally?” Now is the time to make that change!

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Avoid Liver Damage: Lower Cholesterol Naturally

It's shocking but true, high cholesterol can be damaging to your health on multiple levels! As you are most likely aware, excessive lipid disorders affect millions of people around the world.

As we have become a more fast paced society on the go, we have strayed away from traditional meal times as a place for interaction and also a quality meal. Today, as we consume more saturated fats filled with Omega 6, we are creating potential health issues that will shorten our lives.

What makes cholesterol so deadly?

Cholesterol is nothing more than a byproduct of what we metabolize after a meal. With more emphasis on animal fat than red meats along with dairy products high in LDL, many millions of individuals are developing lipid disorders due to high levels of LDL and triglycerides.

High levels of triglycerides are a fat that is stored in our cells as a source of energy. As these levels rise, the body can not accommodate the increase and storage requirement. As a result, this turns into excess fat around the mid section of the body.

This produces more stress on the heart and contributions to higher blood pressure. LDL, or low density lipoprotein, forms from saturated fat in the diet to clog arteries leading to the heart. This also can contribute to high blood pressure, stroke and also potentially, a heart attack.

How can I control this problem?

The sad fact is that many of the drugs on the market to control lipid disorders have very serious side effects. Statins and their cholesterol lowering drug effects include liver damage.

Because so many cholesterol lowering drugs effects have been documented in recent years, many doctors are now prescribing lower dosages of statins mixed with Omega 3 fatty acid . Omega 3 fatty acid like those found in fish oil is all natural and has been proven clinically to fight LDL. At the same time, as a natural source of Omega 3 fatty acid, fish oil is free of all cholesterol lowering drug effects that include the potential poisoning of, and damage to your liver.

This potential damage to the liver of recipients of cholesterol lowering drugs was chronicled in a study recently in the British Medical Journal. According to the study, cholesterol lowering drug effects included liver dysfunction. As patients were removed from the statins the liver function began to recover.

Other studies have concluded, due to the effects of Omega 3 fatty acid, namely DHA and EPA found in cold water fish, cholesterol control can be exercised while not having an adverse effect on the liver.

Being natural and holistic, Omega 3 fatty acid in fish oil helps to raise good HDL cholesterol which acts to flush out bad cholesterol from the arteries. The take away is that lowering cholesterol should not be destructive to your liver.


Now that you have the facts, make the switch to Omega 3 fatty acid as the preferred option to relieve cholesterol lowering drug effects on your body! Your liver will love you!

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Discover the Truth About Generic Cholesterol Drugs: It May Save Your Health

This scared me to death when I first heard about the effects of cholesterol drugs. Like many things in life, there is many times a contradiction. On the one hand, statins as they are known are actually good at lowering bad cholesterol.

Contrast this with the cholesterol lowering drug effects, and there is reason to look for a more natural method to lower bad cholesterol. High lipid disorders are a serious impairment to one's health.

Due to the diet we eat, particularly in the western world with emphasis on animal fat from red meat combined with sugars and other scheduled fats, it's no wonder that lipid disorders are on the rise.

What is a Lipid disorder?

Lipid disorders refer to total and excess fat content in your blood system. Cholesterol can be broken down into four categories with LDL being the worst. This is followed by triglycerides, and then to total cholesterol number and lastly the good cholesterol known as HDL.

This build up of LDL and triglycerides is what causes everything from heart disease to high blood pressure and stroke if left uncontrolled.

What is the difference between generic and regular statins?

When it comes to cholesterol lowering drugs, there is little difference between standard name brand cholesterol lower drugs and the generic cholesterol meds. The primary difference is in the name only.

The main point of importance in generic cholesterol meds is that the side effects are identical to the brand name version.

According to a study released in the British Medical Journal, generic cholesterol meds have the same propensity to cause effects such as liver dysfunction and possibly kidney failure.

In addition to people who are otherwise healthy except for elevated cholesterol, diabetics should be especially careful when taking any generic cholesterol meds or the brand name.

Diabetics, because of the very nature of their disease run a higher risk of developing heart disease. For this reason, doctors often prescribe statins or their generic equivalent.

What diabetics need to think about is that they are also at increased risk of kidney failure; an illness only exacerbated by statin drugs according to this study reported in the British Medical Journal.

Cholesterol lowering drug effects have become important to monitor as the effects of elevated LDL itself. As important as getting cholesterol under control in order to avoid high blood pressure and heart attack is, it's also important to consider cholesterol lowering effects on you liver and kidneys.

What is the happy middle ground to fighting high cholesterol?

Thankfully, there is a natural regimen to fighting high cholesterol than negates the need for generic cholesterol meds or the name brand. Clinical research has shown that increased intake of Omega 3 fatty acids helps to reduce LDL by elevating HDL by some estimates as high as eight percent.

One of the most potent sources of Omega 3 fatty acids can be found in the oils of cold water fish like salmon. The good news is that short of going on an all sea food diet, you can augment your daily intake of Omega 3 fatty acids with fish oil soft gels.

What makes fish oil so important is the fatty acids know as EPA and DHA that is found in the fish. According to many clinical studies, these powerful and essential Omega 3 fatty acids are responsible for fighting lipid disorders that cause high levels of bad cholesterol.

Even more important for a diabetic, Omega 3 fatty acids found in fish oil is also responsible for fighting inflammation in the body. Inflammation of the kidney is a prime contributor to kidney failure in diabetics.

Think about the implications. Cholesterol lowering drug effects can outweigh possibly the reduction of high lipid levels on one hand, but generic cholesterol meds or not, fish oil can have much the same result of fighting cholesterol without causing harmful side effects.


Now that you know the facts, what are you waiting for? The natural way of fighting cholesterol with Omega 3 fatty acids can have multiple positive effects in decreasing cholesterol while saving you from health damaging side effects. Here is to your good health!

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Want to Discover the Best Way to Lower Cholesterol?

Are you sick and tired of hearing that the only practical way to lower bad cholesterol is through drugs? You have most likely seen the commercials with the actor saying if they had only known more about high cholesterol.

Fear is a great motivator. The next twenty seconds of the ad is devoted to listing all the harmful side effects of taking these prescribed drugs. From muscle cramps, to nausea, to potential liver damage; it's all bad news no matter how you look at it.

According to clinical studies from prestigious institutions like the Mayo Clinic, there is such a thing as holistic treatment for lower cholesterol. For example, when your doctor recommends prescription drugs for lowering bad cholesterol, ask yourself “what are the benefits of taking Omega 3 instead of drugs”?

According to Dr. Frank Sacks, Professor of Cardiovascular Disease Prevention at Harvard University, Omega 3 fatty acids are not only an important part of a healthy diet, but also a great food source for lowering LDL or bad cholesterol.

How does high cholesterol affect my life?

Cholesterol is the byproduct of what we eat after it's digested and broken down during the digestive process. If we are eating a diet to high in Omega 6 and saturated fats, our levels of LDL cholesterol will increase.

Over time, as this bad cholesterol starts to form plaque in our arteries, just like a pipe full of hair and debris, our arteries leading to our heart and brain will become obstructed.

If this condition continues, there is an increased chance of stroke which is a blowout in the brain, or a heart attack. Along with a diet heavy in saturated fat, other contributors to high cholesterol include too much gain gain and diabetes.

What makes Omega 3 holistic?

What if you are looking for a holistic treatment for lower cholesterol? What are the benefits of taking omega 3? Here are some facts you should know. Omega 3 is all natural from food sources like whole grains, green vegetables, and fruit.

Because there are no chemicals added to these sources of Omega 3, they are by definition organic or pure. Secondly, the benefits of taking Omega 3 as a food source or supplement are numerous!

The holistic treatment for lowering cholesterol is reflected in the numerous sources of Omega 3 that help the cardio vascular system by elevating HDL, or good cholesterol that is needed to remove the LDL from our body. The factor that achieves this elevation of good cholesterol is the fatty acids found in Omega 3.

What is the most potent form of fatty acid?

One type of important fatty acid is called ALA or alpha-linolenic acid. This type of fatty acid is found in salad greens, as well as other green vegetables like spinach. One of the most potent types of Omega 3 fatty acid can be obtained from eating fish. Fatty fish, which are found in colder waters such as mackerel and salmon, provide the fatty acid EPA and DHA. These all natural forms of Omega 3 fatty acids have been shown although clinical studies to reduce excess levels of LDL and boost HDL up to eight percent.

If you are asked as to what are the benefits of taking Omega 3, all you have to do is point to the clinical studies that support healthy arteries and good heart health via lower cholesterol levels as evidence.

A secondary benefit is the fact that being all natural, it's a holistic treatment for lower cholesterol while relieving you of any harmful side effects associated with cholesterol drugs.


Now that you know the facts, that holistic treatment for lower cholesterol is preferable to taking potential harmful drugs, what are you waiting for? Now that you know the benefits of Omega 3, a healthy lifestyle awaits you!

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Foods for Helping to Achieve a Lower Cholesterol Level

Everyone can suffer from high cholesterol or hypercholesterolemia. Men and women, young and old can suffer from high cholesterol that can result in more serious problems like heart attack and stroke. Medication that can be recommended by your doctor are one of the solutions. However, you may also take the initiative to change or improve your diet if you want to treat a high cholesterol level. There are many foods which can lower your cholesterol level.

Getting fiber is one of the keys to maintaining a low level of bad cholesterol or low density lipoproteins (LDL) in the body. Foods that are rich in fiber such as oatmeal and whole grains are advised to be taken daily. Oatmeal is rich in soluble fiber, a type of fiber that is helpful in lowering the level of bad cholesterol or LDL. Plus, it does not affect the level of good or high density lipoproteins (HDL). Having about five grams of soluble fiber can help reduce the level of bad cholesterol so make sure that you eat a bowl of oatmeal every day. Other foods that are rich in soluble fiber include fruits like apples and pears, vegetables especially beans, and kidneys of animals. They will certainly help in preventing the thickening of the artery wall.

Cholesterol is commonly associated with fats. They can not be completely removed from the body. But if you want healthy fats, you can consume nuts. They are also rich in fiber and can supply the body with antioxidants and vitamin E. Nuts supply unsaturated fats making it one of the groups of foods for a lower cholesterol level. Some of the best nuts that you can eat if you are dealing with a high cholesterol level are peanuts, walnuts and almonds. However, nuts also have high calorie content so you should watch your consumption. Neverheless, they can be eaten as substitute for meats or can be eaten after a high fat meal.

Protein and fatty acids are also good in lowering your cholesterol level. Thus, foods with omega 3 like fish are good foods for lower cholesterol. Foods with omega 3 fatty acids and protein will not only reduce your LDL level but will also increase the HDL level. The best sources of healthy fatty acids are salmon, mackerel and trout.

Meats have high level of cholesterol and if you want a low cholesterol diet, you may want to consider alternatives such as soy products. They have polyunsaturated fats. They can help reduce the bad cholesterol level a bit and they can supply the body with vitamins, minerals and fibers.

Lastly, yogurt is another type of food that can help people suffering from hypercholesterolemia. It follows the bloodstream from absorbing the bad cholesterol, preventing blood clots and artery wall thickening.

Simply put, foods with unsaturated fat contents are great foods for a lower cholesterol diet. Plus, foods with antioxidants can also help lower the body's bad cholesterol level and increase its good cholesterol level, which is necessary for manufacturing bile acids, hormones and cell membranes. The foods enumerated above can help in lowering cholesterol but your diet should not be limited to these foods. You can refer to informative and helpful courses about cholesterol to know more foods that are suitable for people who want to prevent or treat hypercholesterolemia.

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Top Tips On How To Reduce Cholesterol Without Medication

Lowering cholesterol naturally without the use of drugs is the best way to get your body back in balance. The use of natural methods is less stressful to your body than prescribed medications, in addition to being a cheaper remedy. Unfortunately, there are many myths revolving around this strategy as well as confusing information on the internet, not to mention those that are outdated. With all that being said, it all comes down to one question, “How to reduce cholesterol without medication?”

The two most effective and common methods are:

  • Regular exercise
  • A low-cholesterol diet plan

Similar to the recommendations for weight loss, reducing cholesterol declines an equilibrium between regular exercise and a low cholesterol diet plan.

Here are tips for your diet plan:

  • More fiber : This is one of the best substances that can help you reduce your cholesterol. Although, there are numerous fiber rich foods available in stores, food like bran, oats, psyllium seeds and pectin are preferred. These components form a gel like structure that stops cholesterol excretion more than the required amount for your body. They are also known to decrease high levels of LDL (bad) cholesterol.
  • Become vegetarian : switching to vegetarian diets is seen to be a very effective strategy for lowering cholesterol. It is not necessary for you to go full-time as a short-term plan of a simple 3 to 6 months with an intensive vegetarian diet can radically reduce your cholesterol levels. Vegetables give you the essential minerals, vitamins and antioxidants that will help your body stay healthy.
  • Say no to sweets : many people rarely realize that eating sugary sweets actually increases cholesterol in your body. Sugar can be very addictive and if you eliminate sugar for a while from your diet, you will find simple foods such as grains and carrots to actually taste sweet.
  • Strike off caffeine : sadly for coffee addicts, there is a strong link between high cholesterol levels and coffee consumption. People who drink around 6 cups a day have a greater chance of cholesterol problems compared to people who drink 1 or 2 cups per day.
  • Garlic: garlic is known to have only a mild lowering effect, yet including them in your diet wherever possible can be greatly beneficial. You can also mix it with honey in a spoon and consume daily.
  • Red wine : red wine has been researched to have properties that can reduce cholesterol levels. However, one must be very careful in not taking more than what is recommended.

Exercises that compliment your diet plan:

There is a huge correlation between a person's physical activity and their cholesterol level. Exercise has shown to decrease cholesterol drastically and further improve the HDL (good) cholesterol in the body. A regular exercise routine is essential with a complimentary diet plan to help reduce cholesterol significantly. However, one must consider a physician before determining an exercise routine because the intensity of a workout depends upon one's age and heart functioning. A moderate intensity workout is usually recommended, of which some are:

  • Running
  • Jogging
  • Walking
  • Cycling
  • Swimming
  • Playing

It is believed that stress also plays a major role in a person's body cholesterol level. This is why it is important to say no to stress and tension at your workplace or at home. Regular relaxation exercises like yoga, meditation, relaxation CDs or reading can keep your stress levels down.

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Should I Worry About Symptoms Of High Cholesterol?

You probably know that having high cholesterol is very bad for your health because it can ever cause a serious heart disease. What many people do not know, however, is that even though high levels of cholesterol can always lead to a heart attack or stroke, there are no real cholesterol symptoms. In fact, a person who has cholesterol problems may feel perfectly healthy.

High Cholesterol is one health problem that in itself poses several problems:

1. millions of people have high cholesterol and do not know it because there are no significant symptoms

2. it then poses the problem that without knowing they have high cholesterol a person is putting themselves at risk of a serious heart related illness.

Why Should I Care About My High Cholesterol If it is not Making Me Sick?

Because there are no outward symptoms, even patients who know they have it often ignore it or do not take seriously enough the consequences. This is one of the reasons that heart disease has surpassed cancer as the number one cause of death in the US. Taking control of your cholesterol levels is incredibly important for reducing your risk of a serious heart condition.

Excess cholesterol builds up on your artery walls, causing them to narrow. Over time, the artery can become completely blocked, which may lead to a heart attack, or if this blockage occurs in the brain, a stroke.

How Do I Know if I'm at Risk?

High cholesterol is not something that should be taken lightly, but if there are no high cholesterol symptoms, how do you know you have it? The only way to know for sure that you have this problem is through a test that measures the levels of lipids and fats in the blood. There are certain factors, however, that increase your likelihood of having high levels of cholesterol.

These risk factors include:

• Smoking.

• Age and gender. (After menopause, women have a higher risk of heart disease than men of the same age, but before menopause, women tend to have lower cholesterol levels than men.)

• A history of high cholesterol or heart disease in your family.

• Having diabetes, a thyroid problem, or certain other medical conditions.

• Certain medications. Check the side effects listed on any medication you take to see if this applies to you.

• Being overweight.

• Not getting enough exercise.

• Having a diet that is high in saturated fats.

So What Should I Do?

An obvious way to decrease your risk of high cholesterol and save yourself from deadly heart disease is to take charge of some of the above risk factors. Not all of these risk factors can be controlled, obviously, but you can certainly control how much you exercise and what you eat. Exercise regularly and avoid foods with saturated fats. Also try to quit smoking if you are a smoker, as smoking about doubles your risk of having a heart attack.

Do not wait until you have a heart attack or stroke to learn that you have this health problem. Get your blood tested regularly, especially if you have any of the above listed risk factors. Remember, there are no cholesterol symptoms, so even if you are fit and maintain a healthy diet, you should have your doctor test you for high cholesterol at least once every five years.

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Important Cholesterol Info You Should Already Know

Cholesterol is nothing but a chemical compound that is produced in the human body, and is a combination of fats and steroids. People are increasingly looking for information on cholesterol these days because a good number of people in the present developed world have high cholesterol levels.

The developments in science and technology have opened several new job opportunities, but most of the modern day jobs do not require extensive physical movement. The human body is designed to have a lot of movement and when we can not ensure sufficient physical activities in our life, we are exposing ourselves to serious health hazards.

Cholesterol is produced by the human liver and this consists of 80% of the total cholesterol production, the rest coming from our diet. The main sources of dietary cholesterol include poultry, fish, meat and dairy products. Organ meats contain a high percentage of cholesterol while plants usually do not contain any cholesterol at tall. Cholesterol is absorbed by the intestine and is stored in your liver for future usage. Now this can be a little bit confusing because if cholesterol is needed by our body, why is it considered as a problem?

LDL and HDL Cholesterol

Cholesterol levels are considered bad when LDL cholesterol is high in your body. This is because excess LDL cholesterol will be deposited on the artery walls and the formation becomes a thick layer called cholesterol plaque. The excessive buildup of cholesterol plaque narrows the arteries and this condition is called atherosclerosis.

HDL cholesterol is considered good cholesterol because of its ability to fight atherosclerosis by breaking down the cholesterol plaque from the artery walls and disposing them through the liver. It should now be clear how a high level of LDL and a low level of HDL can pose serious health hazards. Both heredity and diet can influence your LDL and HDL ratio.

Why reduce LDL?

Even if you have an excessive amount of LDL in your blood because of hereditary reasons, the good news is that you can still significantly reduce your blood cholesterol level. Here are the reasons why you should:

  • If you reduce your LDL cholesterol, you can stop or reduce the plaque formation on your artery walls.
  • By preventing the buildup of cholesterol plaques or breaking down cholesterol plaques, there are less chances of blood clotting and the blockage of blood vessels.
  • Widening arteries result in a lower risk of heart diseases.
  • Similarly, the chances of a heart attack or a stroke are decreed.

Following a low cholesterol diet plan and including cardiovascular workouts into your regular routine are some techniques that can help you fight your cholesterol issues. It is very important to maintain lower cholesterol levels because the consequences of high cholesterol are really dangerous and are often overlooked. By reducing your cholesterol levels, you can make sure you have one less thing to worry about. There is no better way for you to bring peace of mind for you and your family than to have a healthy living. So make sure you consider adapting a healthy diet plan today and do not take it lightly.

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AED Awareness: An Easy Lifesaver

Heart disease is the single leading cause of death in the United States, claiming over 450,000 deaths in a single year. Sudden cardiac arrest, commonly referred to as a severe / massive heart attack, is a form of heart disease that affects men and women regardless of age or health. Often sudden cardiac arrest can be easily furnished through the use of an automated external defibrillator, or AED for short. However, proxy is key for survival.

Over the years, AED and sudden cardiovascular awareness have drastically improved. It is now uncommon to not see an AED or defibrillator on hand in major public arenas, such as airports, schools, malls, and more. However, AED awareness can always be improved.

With increased awareness, AEDs have also become incredibly easy to use, so much so in fact that the devices are actually created for individuals that have no experience and / or training whatever in CPR and / or AED use. Popular models for laypersons include the LIFEPAK CR Plus from Medtronic Physio-Control and the Philips HeartStart OnSite. For rescue professionals, the LIFEPAK 1000 and the Philips FRx AED are the top sellers.

For laypersons, meaning those that do not necessarily have any training with AEDs or CPR, there are two models that have been designed for ease of use and user preference. For example, the LIFEPAK CR Plus comes in either a fully-automatic and semi-automatic version. The fully-automatic LIFEPAK CR Plus AED requires nothing more than the attaching of electrodes, called a CHARGE-PAK for LIFEPAK CR Plus electrodes. These in turn provide measurements of the patients heart and will automatically shock the patient when in need. The semi-automatic version requires the response to simply press a button to administrator the shock and nothing more.

Of course with the more advanced models, such as the LIFEPAK 1000, the Philips FRx, the Zoll AED Pro and others, responders have greater control and ability to customize their therapy. For the advance AED models, you will not see fully-automatic versions from the top manufacturers, as responders tend to prefer to have greater control over the rescue situation they find themselves in.

With greater AED awareness, training, and knowledge of sudden cardiac arrest, more lives can be saved. Thousands of people worldwide have already received a new lease on life from an AED and the Samaritan that came to their rescue. Next time you walk around a public and / or even private space, keep an eye and see where the nearest AED might be. Can not find one? Then speak to your local government officials, employers, or coworkers and make sure you're best prepared for sudden cardiac arrest.

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