15 Home Remedies to Reduce Cholesterol

 15 Ways to Naturally Reduce Cholesterol and Lower the Risk of Heart Attack - Plus Cholesterol's Role in the Body and Side Effects of Statin Medication

Clockwise form top left – strawberries, magnesium salts to make magnesium oil, nettle and fish oil.

Under the new guidelines issued by the American Medical Association, roughly 1/3 of all adults should consider taking cholesterol-lowering statin drugs to control their cholesterol levels.  Many healthcare practitioners already feel there is an overuse of statin medication in the United States.  Statins may cause serious side effects, which I’ll get to in a bit.  Also, 50% of people who die suddenly from heart attacks do not have high cholesterol.   In this post we’ll discuss 15 home remedies to naturally reduce cholesterol and lower the risk of heart attack, the role of cholesterol in the body and side effects of statin medication.

 15 Ways to Naturally Reduce Cholesterol and Lower the Risk of Heart Attack

Home Remedy for Lower Cholesterol

#1 – Increase Your Magnesium Levels

In The Magnesium Miracle, Dr. Carolyn Dean explains how magnesium acts as a natural statin, limiting cholesterol production so that it covers necessary functions but is not produced in excess.  Foods that are high in magnesium include:  kelp, wheat bran, wheat germ, almonds, cashews, molasses, brewer’s yeast, buckwheat, brazil nuts, dulse, filberts, peanuts, wheat grain, millet, pecans, English walnuts, rye, tofu and dark chocolate.  Many wild plants are also high in magnesium, such as burdock root, dandelion, chickweed and nettle.  It may be difficult for people to get enough magnesium through diet, so applying magnesium oil topically can also be helpful.

#2 – Get More Vitamin C

As an antioxidant, vitamin C helps to reduce inflammation.  A 2008 study showed a significant decrease in serum LDL cholesterol and tryglyceride concentrations with the supplementation of at least 500mg/d of vitamin C.  Some good sources of vitamin C include:

citrus fruits such as oranges, grapefruit, lemons and limes

kiwi

papaya

strawberries

pineapple

cantaloupe

sweet bell peppers – green or red

cruciferous vegetables such as cabbage, cauliflower, broccoli and kale

sweet potatoes

#3 – Drink Some Green Tea

Catechin, a major constituent of green tea, has been shown to reduce oxidized (damaged) low-density lipoprotein.  In a 2007 study, volunteers consumed the equivalent of 6 to 7 cups of green tea daily and experienced a significant change in plasma LDL concentration.

#4 – Add Some Vitamin K2 to Your Diet

In the book Vitamin K2 and the Calcium Paradox, the author explains how vitamin K2 packs a one-two punch when it comes to heart disease.  While K2 can lower serum cholesterol, more importantly, K2 reduces atherosclerois, i.e. plaque accumulation in the arteries.  This plaque is the deposits of calcium, fatty substances and scar tissue that together cause “hardening of the arteries”.  With plaque build up, the arteries either clog up and reduce or stop blood flow entirely, or get fragile and have a blow out.  Vitamin K2 is not the same as vitamin K1, which is abundant in leafy greens and great for bone building.  Vitamin K2 works in concert with calcium and vitamin D, making sure the calcium gets where it’s needed – in your bones, not your muscles and arteries.  In addition, vitamin K2 can remove calcium build up in the arteries after it has formed and help restore arterial flexibility.  The best source of vitamin K2 is natto, a fermented soybean concoction with a stringy, slimy texture.  Other sources of vitamin K2 include goose liver pate, hard cheeses (such as gouda), soft cheeses (such as Brie), egg yolk, butter and chicken liver.  Most people in the US are low in vitamin K2, although regular cheese eaters tend to far better than the general population.

 #5 – Eat Your Oatmeal

As the much publicized commercials for popular cereal brands note, the soluble fiber in oats helps to lower total and LDL cholesterol levels.  Go ahead and enjoy a nice warn bowl of oatmeal (soak overnight for quick morning cooking and easier digestion) or sneak some oatmeal into your snacking with fun recipes such as these cranberry-walnut power balls.

#6 – Make Sure Your Thyroid is Functioning Normally

Hypothyroidism (under active thyroid) often correlates with high cholesterol levels.  Talk to your health care provider about checking your thyroid.  Improving thyroid function may help to naturally reduce cholesterol levels.

#7 – Get a Cat

University of Minnesota Researchers studied more than 400 people for 10 years and found that cat owners had their risk of heart attack reduced by 30%.  Of course, this tip would probably not be helpful if you are a cat hater like my father-in-law.  This may be related to a cat’s ability to purr.  In the article “The Cat’s Purr and Sounds That Heal“, the author states that “The type of frequencies that are found in the cat’s purr are good for healing muscle, tendon, and ligament injuries, as well as for muscle strengthening and toning. They are good for any type of joint injury, wound healing, reduction of infection and swelling, pain relief, and relief of chronic pulmonary disease.”

 #8 – Eat some Blueberries

A recent study concluded that “blueberry intake acutely improves vascular function in healthy men in a time- and dose-dependent manner”. Blueberries are high in anti-oxidants, which reduce inflammation.  Learn how to grow your own blueberries.

#9 – An Apple a Day Really May Keep the Doctor Away

My grandmother Catherine always loved to say, “an apple a day keeps the doctor away”. It turns out she was probably right. A 2011 study by researchers from Florida State University found that older women who ate apples every day reduced LDL cholesterol levels by 23% within six months and increased HDL cholesterol levels by 4%. The apple eating women also lost an average of 3.3 pounds.

#10 – Choose Coconut Oil for Lower Cholesterol and a Slimmer Waist

In a 2011 study, woman consuming about 2 tablespoons of coconut oil per day experienced increased levels of HDL, decreased LDL/HDL ratio and reduced waist circumferences.  For a sweet treat that includes coconut oil, cocoa (for magnesium) and walnuts, check out our No Cook Coconut Oil Fudge recipe.

#11 – Enjoy Some Garlic

A study published in January 2012 analysed 26 clinical trials and found that garlic was more effective than a placebo in reducing cholesterol levels, specifically total cholesterol and triglyceride levels.  Garlic did not appear to have a significant effect on HDL and LDL.  Garlic is also anti-viral, antibacterial and anti-fungal, and may help lower blood pressure and improve liver function.  Fresh garlic packs more punch than cooked.  Learn how to grow garlic.

#12 – Supplement with Fish Oil

Loaded with omega-3 fatty acids, fish oil is a nutritional powerhouse that reduces inflammation and clotting, lowers triglycerides and increases HDL cholesterol.  Make sure to choose a quality brand that has been tested for mercury and other contaminants.

#13 – Get a Little Nutty

Walnuts, like fish oil, are also high in omega-3 fatty acids.  Nuts are also high in magnesium.  In an unrelated note, getting a little silly to reduce stress is also very good for reducing inflammation and improving overall health.

 #14 – Ditch Transfats, Don’t Smoke, and Eat Less Processed Food-like Products

What you shouldn’t eat is as important as what you should eat.  The FDA has *finally* admitted that transfats are bad, after allowing them to dominate the market for years.  Of course, manufacturers are likely to come up with some other modified gobbledegook that is equally as nasty.  When choosing fats (and other foods), look for less processed options.  As the saying goes, I trust cows more than chemists, which is why I eat butter.  Shop around the edges of the grocery store, looking for items that are minimally processed – real vegetables and fruit, fresh meat and dairy.  Learn to bake your own bread.  You can check out our Recipes page for a wide assortment of homemade fare.

#15 – Exercise

Although exercise is very good for many reasons, promoting circulation and strengthening the body, it’s not a magic bullet when it comes to cholesterol.  Cleveland Clinic states that “Exercise has the greatest effect on triglycerides (lowers them) and HDL, the good cholesterol (increases it). Exercise does not have much impact on LDL unless combined with dietary changes and weight loss.” Start out slowly and gradually increase your activity levels.

I hope this post has helped you to realize just how important cholesterol is for our bodies, and how many side effects statin drugs can have.  Remember that oxidized (damaged) cholesterol is more of a problem than high cholesterol.  Look to reduce inflammation so that your body doesn’t need to produce excess cholesterol to fight inflammation – don’t attack the firefighters for trying to put out the fire!

Related Posts :July 17, 2014 by Laurie Neverman 54 Comments

Herbal Cholesterol (2)

Different types of recipes herbal for high cholesterol:

Herbal Cholesterol

Prescription herbal Cholesterol 1:
Syzigium polyanthii folium
Boil bay leaf together with Laos and then you drink the cooking water.
Tradition, bay leaf herbs lower cholesterol and diabetes. Laurel leaves contain flavonoids and tannins lower as a substance, cholesterol. It can also lower blood sugar levels.


Prescription Herbal Cholesterol 2:
Laos contains essential oils to facilitate the circulation and metabolic processes, including spending the rest of the excess cholesterol.


Prescription herbal cholesterol 3:
Onion
Cut the onion up to 20 grams, eat with rice. Do this 3 times per day


Prescription herbal cholesterol 4:
Sambiloto
This bitter vegetable may help lower blood cholesterol. The trick to cooking to 20 grams of water with 3 cups of dry bitterness to 1 cup of water. Drink after dinner.


Prescription herbal cholesterol 5:
turmeric
Cut thin slices cooked turmeric, with 2 cups of water to make 1 cup. Strain and drink 3 times a day.


Prescription herbal cholesterol 6:
star fruit
Star fruit leaves with 2 cups water 1 cup boiling. Strain and drink 3 times a day.After breakfast and dinner, do not forget to take a big step star fruit. It is also useful as anti-cholesterol.

Herbal Cholesterol (1)

Cholesterol is a fatty compound that is naturally produced by the body to form cell membranes together. Cholesterol is a combination of lipids (fats) and steroids. 80% of cholesterol in the body produced by the liver and the remaining 20% comes from food. Foods high in cholesterol is mainly found in animal fats, organ meats, egg yolks, milk, seafood / oysters, dairy products, butter, etc.

Herbal Cholesterol

Cholesterol is a substance that can improve the dietary cholesterol in the blood. But what about the revenue with the need to balance the body in good health. Cholesterol absorbed from the intestine and stored in the liver. Liver can regulate blood cholesterol levels and may be released if required by the body from cholesterol. Cholesterol in the blood transmitted through body fluids should be referred to as soluble proteins to form lipoprotein particles, which can be viewed as a "carrier" (carrier) of cholesterol in the blood to be packed.

LDL (low density lipoprotein) cholesterol this type of dangerous, so often referred to as bad cholesterol. High levels of LDL cholesterol can lead to deposition of cholesterol in the blood vessels. HDL cholesterol (high density lipoprotein) is not dangerous because it removes excess cholesterol in the arteries back to the liver for processing and disposal. HDL prevents cholesterol deposits in the arteries and protects blood vessels from the process of atherosclerosis (the formation of blockages in blood vessel walls).

Too much LDL cholesterol in blood vessel walls, for deposits resulted in the narrowing and hardening of the arteries, or atherosclerosis as (plaque build up in artery walls). If the narrowing and hardening is hard enough, then the blood supply to the heart muscle is not enough, and it is a pain or chest pain such as angina pectoris, and if he continues to lead the death of heart muscle tissue is called myocardial infarction, and if this is widespread, it heart failure is a condition that causes mentioned. If this blockage of blood vessels penetrates into the brain, it will be a stroke. And "here, that LDL cholesterol should contribute (top) and negative effects on health are always checked several herbal medicines to lower bad cholesterol.

Red Bean Prevent Cholesterol

Red bean plants famous as a source of vegetable protein, because its role in efforts to improve nutrition is very important. In addition to the rich in protein, red bean are also a source of carbohydrates, minerals and vitamins. The content of vitamin per 100 g of seeds is: Vitamin A 30 SI, thiamine / vitamin B1 0.5 mg, riboflavin / vitamin B2 0.2 mg, and 2.2 mg niacin.

Red Bean Prevent Cholesterol

Nutrient content in the red beans are very good for the health of the human body. Red bean prevent cholesterol, Dry red beans are a source of vegetable protein, complex carbohydrates, fiber, vitamins B, folasin, thiamine, calcium, phosphorus, and iron. Folasin are essential nutrients that can reduce the risk of damage to blood vessels.


Red bean contain fats and sodium is very low, almost free of saturated fat, and free cholesterol. In addition, red beans are also a good source of fiber. In 100 grams of dried red beans, can produce 4 grams of fiber which consists of water-soluble fiber and insoluble fiber water. Water-soluble fiber can significantly lower cholesterol and blood sugar levels.


Efficacy of red bean, among others:
1. Prevent cholesterol and improving digestion (anti-constipation). High fiber content of fermented in the colon and produce fatty acids of short-chain, which may inhibit hepatic cholesterol synthesis.


2. Preventing the risk of diabetes because the content of complex carbohydrates and low glycemic index include sluggish digestion.


3. Helps maturation of red blood cells, helps the synthesis of DNA and RNA, as well as lower levels of homocysteine in the arteries (thus reducing the risk of heart disease).


4. Helping the diet because fiber will make you feel full and also very low calories. In addition, the vegetable protein content useful for the development of body muscle mass.


5. keeping the nervous system function, carbohydrate metabolism, and prevent the disease beriberi.


6. Helps metabolize amino acids, fatty acids, lipids, gluconeogenesis, synthesis of neurotransmitters, histamine synthesis, hemoglobin synthesis and function and maintaining healthy skin.


7. Assist the process of blood clotting in the wound.
To get the perfect efficacy of red beans, there are some things that need to be done in the process. After soaking, discard the soaking water red beans. Then boil the red beans in a covered pan for 3 minutes, and let stand for 2 hours so the juices settle. Replace the water bath with water boiled, and let stand overnight. The next day, red beans ready to be cooked into a delicious meal. This needs to be done to eliminate the ability of red beans to produce gas in the gut that will make the stomach feel bloated.

Efficacy of breadfruit for uric acid, cholesterol, kidney and heart disease

Breadfruit (Artocarpus communis) is a plant of the genus in the family Moraceae Artocarpus are numerous in tropical regions such as Malaysia and Indonesia. This plant reaches a height of 20 meters bias Breadfruit not be in season fruit although usually flower and fruit twice a year. Skin yellowish-green fruit, and there are segments of polygonal-shaped swath. Polygonal segments can determine the stage of maturity of breadfruit. Efficacy of breadfruit for uric acid, cholesterol, kidney and heart disease.

Efficacy of Breadfruit for Uric Acid, Cholesterol, Kidney and Heart Disease

Breadfruit contains niacin, vitamin C, riboflavin, carbohydrates, potassium, thiamin, sodium, calcium, and iron. On the bark has been found that compounds derived prenylated flavonoids, namely artonol B and sikloartobilosanton. Both compounds have been isolated and tested antimitotik bioactivity in cdc2 kinase and cdc25 kinase. Flavonoids are polyphenolic compounds generally have a structure phenylbenzopyrone (C6-C3-C6). Flavonoids and derivatives proved to have a fairly high biological activity as cancer prevention. Various data from laboratory studies, epidemiological investigations, and clinical trials in humans have shown that Flavanoid significant effects as cancer chemoprevention and chemotheraphy.


Breadfruit herbs for treatment, among others:
Uric acid
Ingredients: 15 grams of the dried leaves of Breadfruit (take fresh breadfruit leaves, wash thoroughly, cut and dry winds), a handful of leaves greges muscle, honey or rock sugar to taste, 1 cup boiling water
How to make: Breadfruit leaves brewed, then strain. Once cool, if necessary, combine honey or Sugar Stone. Drink this mixture twice a day for ten days.


Cholesterol-lowering
Ingredients:: 15 grams of dried leaves Breadfruit, 15 grams of powder bangle, honey or sugar to taste Stone, 1 cup boiling water
How to make: pour both ingredients mentioned above, strain, when cool, and if deemed necessary mix Honey or Sugar Stone. Drink this mixture once a day, for 14 days.


Kidney Disorders
Ingredients: 5 grams of dried leaves Breadfruit, honey or rock sugar to taste, 1 cup boiling water
How to make: pour boiling the above ingredients, strain, when cool, and if deemed necessary mix Honey or Sugar Stone. Drink this mixture twice a day, for ten days.


Heart disease
Ingredients: Take one old breadfruit leaves still attached to the tree. Breadfruit leaves parents have maximal levels of chemical substances.
Method: Wash thoroughly and then dried in the sun to dry. Then boiled up with five glasses of boiling water and leave until the half. Add more water until it reaches volume five glasses. Once filtered, boiling water ready to drink and should not be left out for tomorrow.




Note: we recommend that you use the boiling pot soil or glass pan. And for taking this herb, strictly forbidden to consume vegetables spinach, cassava leaves, red meat, Offal and Watercress.

Efficacy Syzygium polyanthum

Daun Salam (Syzygium polyanthum) has been known as a seasoning in various culinary nations Indonesia. In addition, there are also benefits in terms of bay leaves as a natural treatment:

Syzygium polyanthum

diarrhea
Wash 15 fresh bay leaves. Boil in two cups water to boil for 15minutes. Add a little salt. Once cool, strain and filter drinking water well

diabetes
7-15 Wash fresh bay leaves, then boiled in 3 cups of water until remaining 1 glass. Once cool, strain and filter drinking water well before eating. Apply 2 times a day.

Lowering high cholesterol levels
Wash 10-15 fresh bay leaves, and then boiled in 3 cups of water until remaining 1 glass. Once cool, strain and filter drinking water well at night. Do it every day.

Lowering high blood pressure
Wash 7-10 bay leaves then boiled in 3 cups of water until remaining 1 glass. Once cool, strain and filter drinking water 2 times a day, each half a glass.

ulcer
Rinse 15-20 fresh bay leaves. Boil with 1 / 2 litter of water to boil for 15 minutes. Add palm sugar to taste. After chilling, drinking water as a tea. Do it every day until the pain disappeared and a full stomach.

Hangover
Wash 1 handful of ripe fruit greeting, then mash until smooth. Squeeze and strain, the water collected while drunk.

Scabies, itch
for external treatment, simply grab a leaf, bark, stems, or roots regards as necessary. Rinse, then milled until smooth dough like mush. And apply to the itchy spot, then wrapped.

Savor Lime for Lowering Cholesterol

Lime is known to have various properties for health. One is in relation to lower cholesterol or fat levels in the blood.

Savor Lime for Lowering Cholesterol

Here are the tips:
1. choose a fresh lime and then wash with clean
2. Cut the lime into quarters, then thinly sliced
3. Enter the last slices in a glass. Sliced lime that had been a complete with his skin
4. Pour hot water until full, and then cover tightly
5. Wait about 30 minutes, and then drink until they run out
6. Does it regularly, twice a day morning and evening


Based on research, lime skin contains oils that are useful for health. In addition, the lime does not cause pain in the stomach.

Natural Ways to Lower Your Cholesterol

You are seeking natural ways to lower cholesterol?
calm, I would like to encourage you to stay with it. Don't allow yourself to be sidetracked by those in the medical community who believe that medication is the best answer. The truth is that while a statin medication is effective at reducing cholesterol, in the long run there are many severe side effects associated with it.

The best ways to lower cholesterol safely involve lifestyle and dietary changes. For instance, science has shown that there are two very effective natural substances found in plants such as whole grains, vegetables, fruits and nuts, that have a powerful effect on lowering cholesterol levels.

In the same way, the saturated fats found in meat and many processed foods have a powerful effect for raising cholesterol. Because of this, it is recommended to eliminate beef and pork from your diet until your cholesterol readings have come down to where they belong.

The two powerful substances found in plants that I mentioned earlier are soluble fiber (which is only found in plants, not meats) and plant sterols. Many of us are familiar with fiber, but plant sterols may be new to you. Sterols are natural substances found in all plants that have a very similar molecular makeup to that of cholesterol.

It is believed that, sterols compete with cholesterol for absorption into the bloodstream. This fact is so well proven that members of the mainstream medical community, the FDA, and alternative medicine all agree on their effectiveness.

Soluble fiber → on the other hand, is essential because cholesterol attaches itself to the fiber in the intestines so that it is eliminated from the body.

Cholesterol lowering supplements that contain high amounts of plant sterols, when combined with a high fiber diet, provide one of the most effective natural ways to lower cholesterol that you can find.

Tips To Help Prevent Heart Disease

You should always keep in mind that whatever actions you do today can either help to prevent, delay or minimize the effect of heart disease or worsen it. The key is to control risk factors. Granted that you cannot control every risk factor for heart disease such as family history but you can definitely do something about your behavior. Age and gender also influence your risk of heart disease. Oral chelation can have a very beneficial effect on reducing your risk of heart disease.



Major Risk Factors of Heart Disease


→ Cholesterol Levels

Cholesterol is a type of a lipid, a soft, fat-like substance that serves as a source of fuel. Excessive cholesterol can cause build-up of atherosclerotic plaque. Accumulation of plaque in arteries can block blood flow and lead to a heart attack. LDL cholesterol, the so-called "bad" cholesterol, is transported to sites throughout the body, where it's used to repair cell membranes or to make hormones. LDL cholesterol can accumulate in the walls of your arteries. HDL cholesterol, the so-called "good" cholesterol, transports cholesterol to the liver, where it's altered and removed from the body.


→ Blood Pressure

Normal blood pressure level is defined as less than 130 millimeters of mercury (mm Hg) for systolic blood pressure and less than 85 mm Hg for diastolic blood pressure. The higher the blood pressure, the more likely it is to take a toll on the heart and on the brain. Blood pressure should be checked whether or not your levels are high. For normal, check once every two years. For high-normal, check once a year. If extremely high, you should get immediate care. Then get multiple measurements to know if a high level is sustained over time.


→ Diabetes

Another risk factor for heart disease is diabetes, a chronic disease of insulin deficiency or resistance. Type 2 diabetes, the most common type, is associated with obesity and may be prevented by maintaining ideal body weight through exercise and balanced nutrition.



Tips For Controlling Risk of Heart Disease


→ Stop Smoking

The effect of smoking on your lungs can cause almost every other medical condition.


→ Get Active

Routine physical activity is highly recommended and helpful in controlling obesity. Try to perform 30 minutes of moderate physical activity every day. Fast walking is one of the best way to prevent heart disease. If you can lose even a small amount of weight, five pounds for example, it may have a positive effect on lipid levels and blood pressure preventing heart disease.


→ Limit Alcohol Consumption

Limit daily alcohol intake to three ounces or fewer to prevent heart disease. People who drink large amounts of alcohol (six to eight ounces a day) tend to have higher blood pressure.


→ Watch What You Eat

- Eat five helpings of fruits and vegetables daily to prevent heart disease.
- Maintain adequate dietary potassium, calcium and magnesium intake.
- Reduce saturated fats and cholesterol to stay away from heart disease.

Consider using a quality edta or oral chelation product in your diet.




Source ↓

http://www.edta-oral-chelation-product-reviews.com
http://www.oral-chelation-products-reviewed.com

By: Josh Spencer

Article Directory: http://www.articledashboard.com

Mike has been helping people protect their health for several years. All good health programs start with a healthy heart. Let Mike guide you in getting started. www.edta-oral-chelation-reviews.com Mike Spencer www.oral-chelation-reviews.com www.oral-chelation-blog.com

Adopt a healthy lifestyle for a healthier heart

High cholesterol is one of the worst causes of heart diseases. Excess cholesterol leads to a build up of fatty acids in the body and as a result the blood flow to the arteries is reduced, thereby causing heart problems. Some of the major causes of high cholesterol are unhealthy eating habits, lack of physical activity, stress, and obesity. While a healthy and balanced diet is quite essential for a healthy heart, there are some other factors to keep in mind to live a happy and healthy lifestyle.





→ Exercise:
Our hectic lifestyle leaves us little to no time for any physical fitness. Doing regular exercise can however be beneficial for a healthy heart, for a number of reasons. For instance, exercise will help lower cholesterol, keeps blood pressure under control, help with weight loss and makes you feel energetic. While most people find it difficult to go to the gym, there are various ways of doing exercise and keeping yourself fit and healthy. Try taking a walk on a daily basis or take up a sporting activity with some mates. You can also start doing more physical chores at home to keep your body moving and get a bit of a workout. For a little more motivation and a proper strength training sessions, it’s a good idea to hit the gym once in a while.

→ Reduce Body weight:
As obesity affects a large number of people across Australia, it's important to keep a eye on your weight and ensure it does not affect your heart's health. Obesity can lead to high blood pressure, high cholesterol and can cause heart disease. Reduce your body weight by eating healthy food and by doing regular exercise.

→ Reduce Stress:
Stress can be quite harmful to your heart's health. It can be caused by personal as well as professional reasons. Professionally, long hours of work, work-pressure, attending meetings, travelling, are some of the causes of stress. The expectations and demands in personal relationships are also stressful at times. Stress leads to high blood pressure and affects the heart and physical well being of the person.

→ Quit smoking and alcohol:
It a well known fact that smoking and too much alcohol consumption can affect your lungs and heart. Ideally, it's best to quit smoking and the intake of too much alcohol for a healthier lifestyle.

To maintain a healthy heart lifestyle, just follow some of the simple steps mentioned above such as reducing eating fatty foods which cause cholesterol and exercise regularly.



Source ↓

About the author:
If you are concerned that your diet is not considered healthy eating or you have any concerns about your cholesterol level or any aspect of your health, your general practitioner, practice nurse, dietitian or pharmacist should always be your first point of contact.

http://www.free-articles-zone.com/article/207478/%20Adopt%20a%20healthy%20lifestyle%20for%20a%20healthier%20heart

photo source: http://www.highcholesterol.me.uk/images/how-high-cholesterol-causes-atherosclerosis.gif

Tips for Realistically Losing Weight

Obesity is a life threatening condition and is spreading at an alarming rate throughout Western society. It is particularly prevalent in the USA. However there are some steps you can take to reduce your weight and improve your health and lifestyle.

Reducing calorie intake:

What are calories? A calorie is a unit used to measure energy. It is required by most governments to print the calorie value of foods on the nutrition label of all foods that are sold to consumers. Because if this it is easier to calculate your calorie intake. Reducing calories means not just cutting food intake but being careful of the actual caloric value of the foods you are eating.

Reduction but not eliminating fats and oils:
→ Fat and oil is necessary for the body but we often eat foods which are too high in fats thus taking in more fat and oil than we need to. When you cut down fat and oil you will reduce calories and definitely manage to lose those pounds.

Decrease but do not eliminate carbohydrates:
→ Carbohydrates are necessary to the body but we often eat too much of this class of food resulting in the body storing these foods as fat. When you cut down carbohydrates you will reduce your weight.

Increase your protein levels:
→ It is often good to eat foods that are high in proteins as they are not as fattening as other foods. High protein foods are good to eat when you are reducing weight to prevent any muscle loss occurring as you shed those pounds.

Eat more fruits and vegetables:
→ These are good for providing nutrients to the body and are low in calories. They are a good alternative to "junk food" snacks. They will also increase fiber in your diet.

Reduction in sugar and sodium. Sugar is readily broken dawn by the body into energy and excess stored as fat making it a fattening food. Sodium eaten in excess can contribute to water retention by the body and prevent weight loss.

Increasing fiber in your diet:
→ This will help you to curb hunger pangs as fiber rich foods will help you feel full as they take longer to digest. Your digestive system will work better with an increase in fiber.Whole grain foods, unrefined foods, fruits and vegetables will give you more fiber.

Increase your fluid intake:
→ Drink more pure water especially. This will help to improve your health and fill you up.

Increase exercise:
→ Regular exercise will help you reduce weight and build muscle instead of storing fat. You can either work out for about 20 minutes 3 times a week or take a brisk daily walk.

When you use these steps you will reduce your weight. You will not achieve a super figure in one day but when you keep up a healthy diet you will lose weight steadily. Maintaining a healthy diet with regular exercise will ensure that you not only reduce but will keep the weight off. You will feel healthier and have more energy to do the things you really want to do in life.



Source ↓

http://www.articlesbase.com/weight-loss-articles/tips-for-realistically-losing-weight-319277.html