Lower Cholesterol Naturally - 5 Miracle Foods That Reduce Cholesterol

Let's face it, millions of people are looking for natural ways to lower their cholesterol level. They will often seek the help of their health professional who will often recommend lifestyle changes.

The changes will include dietary and fitness induction. The exercise portion is fairly easy; actively walking will help lower cholesterol levels naturally. However, many people will ask, "What foods can I eat which will bring down my cholesterol levels?"

There are 5 foods that will reduce cholesterol and help you get healthy:

1. 
   High Soluble Fiber. This may very well be the greatest of all the miracle foods. Fiber will lower the LDL (low density lipoprotein or 'bad' cholesterol) while promoting the HDL (high density lipoprotein or 'good' cholesterol). The use of oat bran, oatmeal and oat flour will greatly decrease the risk of heart disease. The well balanced daily dosage is around five to ten grams of fiber; this will lower your cholesterol by roughly 5 percent. Other soluble fiber foods include apples, barley and kidney beans.
   


2. 
   Fish. Another great food for lowering your cholesterol is fish. Fish provides you with protein and the omega 3 fatty acids. This fatty acid has been proven to lower LDL cholesterol levels. Just eating about 2 or 3 servings every week will help reduce your cholesterol. The best fish for accomplishing lower cholesterol levels would be herring, mackerel and trout.
   


3. 
   Nuts. This is another wonder food for lowering your cholesterol level. Most people enjoy nuts. However, most are unaware of the role that they play in lowering the 'bad' LDL cholesterol and raising the helpful HDL cholesterol. It is recommended that you consume at least 1.5 ounces every day. You do not want to eat too much because nuts are high in calories. You can eat more nuts if they are consumed as a replacement for meat in your diet.
   


4. 
   Plant Sterols. These products will bring down LDL cholesterol levels by at least 10 to 15% if you eat it 2 times a day. The most common foods to find them are in orange juice and salad dressing. If you are unsure which products contain them, look at the nutrition label on the packaging. This will usually tell you whether or not the product contains this heart friendly product.
   


5. 
   Soy. This is perhaps the most controversial. This is due to the paucity of research backing up the claims of soy producers. The healthiest way to consume soy products is through tofu and rice.

Understand How To Deal With Cholesterol

All the cholesterol in your body is not as bad as you think. There are actually two kinds of cholesterol: HDL or High Density Lipoprotein and LDL or Low Density Lipoprotein. HDL is the good kind that protects your body and keeps the cholesterol low in the blood stream. LDL on the other hand, is the one you need to watch and keep in control.

While a high HDL level in the blood may not have any adverse impact on your organs, a high LDL level can be dangerous for your system and it can lead to a number of cardiovascular disorders. This is because the excess gets deposited in your arteries, causing them to harden and become narrow. When that happens, the arteries can get blocked and this will affect the circulation of blood throughout the body, leading to clots which can affect the limbs, brain, heart, etc.

Causes of High Cholesterol

Cholesterol levels are often determined by genetic factors as well as environmental factors. High levels can often be inherited and run in families. They are also influenced by where you stay. For example, those who stay in northern Europe usually have lower levels on an average as compared to people living in southern Europe. Asians have higher levels than a lot of others in the world.

Other factors that influence these levels also include diabetes, kidney diseases and reduced metabolism which usually occurs due to thyroid problems. And of course, the most common cause of this problem is being overweight.

To prevent suffering from the dangers of high cholesterol it is important to keep a conscious check on your lifestyle and get your levels checked regularly, especially if you have a family history of high levels.

Diagnosing and Treating Cholesterol Problems

Doctors usually follow a specific procedure in order to determine the cholesterol in your blood. After a 12 hour fast, a blood sample is obtained from the patient. This blood is checked for the amount of HDL, LDL, triglycerides, glucose and the total amount present in the body. The findings of these tests are then adjusted depending on the age, weight and other conditions of that particular patient. Doctors also often take a few minor tests at the same time to check for any cardiovascular diseases that may be present.

In order to treat high cholesterol, it is important that you adopt good eating habits and get rid of bad habits like smoking and drinking alcohol. If the levels are very high, medication may also be prescribed to the patient. Medicines are usually prescribed if the doctor feels that the patient has a high risk of getting a cardiovascular disease or if the patient has already undergone some kind of cardiovascular treatment.

How Do You Lower Cholesterol Without Medication?

Is it really possible? Yes it is. Lowering cholesterol naturally is just as effective as using prescription drugs. You can reduce your intake of saturated fats and trans fats, increase your intake of HDL "good cholesterol" foods, and exercise more. Doing these three things alone can make a huge impact in your lifestyle and improve your overall health. Not only will you have a healthier heart; you will have a better life, and have a greater chance of living longer till your golden ages.

To avoid suffering from heart attack, stroke, or other cardiovascular diseases related to high cholesterol, you can also take natural cholesterol busting supplements as well as vitamins and nutrients to boost your immune system. Heart failure due to high cholesterol levels is something you shouldn't brush off your shoulders and laugh about; right now the leading cause of death in the States is heart attack and you shouldn't want to be included in this statistics.

So first you should get yourself checked to confirm if you have high cholesterol. Your doctor would most probably prescribe statins to lower your cholesterol, but talk to him about natural options. You can then take steps to lower your cholesterol at home. You can observe how your body is managing your fat elimination by checking your feces. If it floats, then it means it has a high amount of fat in it eliminated from your body; but if it sinks, it means it has very little fat, which could indicate that your body has absorbed most of the fats you have eaten. If this is the case, then it's a sign that you should eat more soluble fibers to soak up the fats and cholesterol in your body in order to be flushed out from your system the next time you go potty.

It is recommended to eat 57-147g of oatmeal per day or 10-30g of psyllium husks or 2-3 apples (or pears). An alternative is also to eat at least 100-150g of legumes. You can supplement this by taking artichoke leaf extract, de-ionized garlic, or red yeast rice to reduce more of the cholesterol in your body. Many people also swear by the benefits of fish oil in lowering their cholesterol.

Dieting, exercising, and taking natural supplements for lower cholesterol have various cardiovascular and general health benefits, and have a lasting effect on your health. For a healthier heart and a better lifestyle, all of these should be part of your daily regimen. You really don't have to take expensive prescription drugs that have numerous side effects. You can rather treat and manage your cholesterol level through natural means. It's easy as the three simple steps mentioned above. Even doctors advice these healthy ways to feel better, avoid illnesses, especially heart diseases, and hence prolong and improve the quality of your life.

Now you know that treating cholesterol naturally is indeed effective, you can start applying these suggested answers to the question, "how do you lower cholesterol without medication," to improve your health.

10 Top Foods to Help You Fight High Cholesterol

Close to 107 million U.S. adults have cholesterol levels of 200 mg/dL or higher, a level that the American Heart Association says increases the risk of heart disease and stroke. At least 12 million of these people are taking statin drugs to lower their cholesterol levels, but there are more natural options out there.

According to the American Heart Association, "You can reduce cholesterol in your blood by eating healthful foods, losing weight if you need to and exercising." What follows is a listing of the most potent foods to add to your diet if you want to fight high cholesterol and drive your levels down using your diet as a primary tool.

1. Shitake Mushrooms

The active component in shitake mushrooms--eritadenine--has been found to lower cholesterol levels in animal studies. The more eritadenine the animals received, the more their cholesterol levels dropped.

2. Walnuts

A study in the April 2004 issue of Circulation found that when walnuts were substituted for about one-third of the calories supplied by olives and other monounsaturated fats in the Mediterranean diet, total cholesterol and LDL (bad) cholesterol were reduced. Walnuts contain the beneficial omega-3 fatty acids, which are known to be excellent for the heart.

3. Uncooked Soy

A new study found that eating two servings of soy protein a day can lower cholesterol by up to 9 percent--but it must be uncooked to have benefit. "Soy protein increases the activity of low-density lipoprotein receptors primarily on the liver that clears it from the body. Eating soy protein increases the activity of these enzymes that break down the cholesterol," said study author James Anderson, a scientist at the University of Kentucky in Lexington.

Good soy sources would be edamame or soy nuts. "Soy-fortified muffins, cereals or nutritional bars in which the soy protein was baked at high temperatures do not provide the benefit," Anderson said.

4. Blueberries

Researchers with the U.S. Department of Agriculture have identified an antioxidant in blueberries called pterostilbene (it's similar to resveratrol, the antioxidant found in grapes and red wine). This compound has effectively lowered cholesterol levels in animal studies.

5. Salmon

This fish is a particularly good source of omega-3 fatty acids, which are known to lower LDL cholesterol while raising the good (HDL) kind.

6. Garlic

Numerous studies have demonstrated that eating garlic regularly reduces LDL cholesterol and raises HDL levels.

7. Avocado

Avocados are rich in oleic acid, a monounsaturated fat known to help lower cholesterol. In fact, one study found that people with moderately high cholesterol levels who ate a diet high in avocados for one week had significant drops in total and LDL cholesterol levels, and an 11 percent increase in the good HDL cholesterol.

8. Black Beans

Black beans and other legumes are high in dietary fiber, which is an excellent cholesterol fighter.

9. Apples

Rich in both pectin and fiber, along with powerful antioxidants, including quercetin, catechin, phloridzin and chlorogenic acid, apples help lower bad cholesterol while raising the good kind.

10. Dark Green, Leafy Vegetables

According to the National Heart, Lung and Blood Institute's Family Heart Study, participants who ate four or more servings of fruits and vegetables a day had significantly lower levels of LDL cholesterol than those who ate fewer servings. Among the most powerful veggies are the dark green, leafy variety, such as spinach, kale, collard greens and Swiss chard.

Can Cholesterol Be Reduced With Green Tea?

There are many healthy reasons for drinking green tea. It is a simple way to do something you can enjoy and benefit your health at the same time. But did you know by adding green tea to your diet you can lower your cholesterol levels?

There have been studies showing many healthy benefits associated with green tea consumption. There are now studies that show green tea can aid the body's ability to lower cholesterol, and by adding a cup of your favorite green tea to your daily diet you can do just that.

A natural, drug free way of lowering out of control cholesterol levels by simply adding green tea to one's diet is becoming a daily practice for many people. It is becoming more popular with practitioners as well as they are beginning to suggest green tea to aid in lowering cholesterol levels.

Research has shown that green tea lowers harmful cholesterol levels and also raises good cholesterol levels. Studies have shown that by drinking green tea on a daily basis high cholesterol levels can be lowered. Lowering cholesterol is yet another of the numerous healthy benefits of adding green tea to your diet.

Studies conducted on animals have shown that green tea polyphenols may actually prevent cholesterol absorption. These studies also have shown that green tea polyphenols helped excrete cholesterol from the body. Basically, this is how lower cholesterol levels are obtained when green tea is added to the diet. Studies have shown people who drink green tea as a daily part of their diet have lower cholesterol levels than those who do not drink any green tea. Reason enough to add green tea to my diet.

Other studies have shown green tea to contain very powerful antioxidants. Green tea has been found to contain epicatechins. They are very powerful antioxidants that lower high blood pressure symptoms. They are also believed to help in cancer prevention.

A study conducted of men who smoke found more revealing conclusions. This study has shown the men who drank green tea daily had lower blood levels of LDL, the harmful cholesterol. Much lower. Epicatechins contained in green tea reduced bad cholesterol almost by half.

In the western part of the world people are just catching on to what people in the eastern part of the world have known for centuries. Green tea can be a cure for many ailments. Green tea is becoming more popular all around the world. Now we know that reducing a high cholesterol level is yet another of the many healthy benefits of consuming green tea.

Lower Cholesterol with Nutritional Supplements

Not all high cholesterol levels can be lowered with diet and exercise. Sometimes medications or nutritional supplements are needed. Our bodies need cholesterol, but if your blood levels show too much LDL ("bad" cholesterol) and too little HDL ("good" cholesterol), you increase your risk for stroke and heart attack.

According to the American Heart Association, more than 100 million Americans have cholesterol that is higher than the recommended level, and one in five Americans has cholesterol levels considered "high." Food only accounts for about 15 percent of the cholesterol our bodies produce, so diet alone may not help if your levels are too high. Nutritional supplements or medication may be needed.

If you'd rather not take prescription medications, try nutritional supplements. Nutritional supplements with garlic, nutritional supplements with Niacin (vitamin B3), nutritional supplements with plant sterols, nutritional supplements with plant stanols, nutritional supplements with psyllium, nutritional supplements with beta glucan, nutritional supplements with red yeast rice extracts, nutritional supplements with policosanol, and nutritional supplements with fenugreek all have their proponents for lowering cholesterol.

These various naturally occurring substances work to combat high cholesterol in various ways. Some of these nutritional supplements, for example plant sterols and psyllium, interfere with the absorption of cholesterol. Soluble fibers such as beta glucan (found in oats and barley) and fenugreek have been demonstrated to lower HDL levels. Guggul extract is an Indian home remedy and is used in prescription medications in India to lower cholesterol and triglycerides. Red yeast rice extracts are traditional Chinese medicine treatments for the heart and contain statins, which are found in prescription anti-cholesterol medication.

6 Myths About High Cholesterol Foods

Cholesterol is a waxy substance made in the liver and other cells of animals. It is found in meats, dairy products, and eggs. Your body actually needs a little cholesterol so that cell membranes can produce the vitamin D, bile acids, and hormones necessary to function properly. But too much cholesterol leads to plaque build-up in arteries, and can eventually lead to heart disease. Debunking the myths about high cholesterol can help you make the healthiest food choices.

1. Myth: Taking fish oil supplements lowers cholesterol. While fish oil supplements provide valuable omega 3 fatty acids, they don't affect your cholesterol levels. Furthermore, the long term effects of using fish oil supplements are not yet known. Your best bet is eating oily fish two times per week because it is high in protein and low in saturated fats.

2. Myth: Using only vegetable oils can solve your cholesterol problems. While most vegetable oils are high in monounsaturated and polyunsaturated fats, and are healthier than animal-based fats, there are a few vegetable oils that are not so good for you. Palm oil, palm kernel oil, and coconut oil are high in saturated fats and should be used in moderation. Vegetable oils that have been hydrogenated (seen on ingredient labels as "partially hydrogenated ______ oil") contain dangerous trans fats and should only be eaten in small quantities if at all. Most vegetable oils, like olive oil, sunflower oil, and canola oil, are, however far safer than animal-based fats for cooking and recipes.

3. Myth: It is important for children to have their cholesterol levels checked. If a child has a parent with high cholesterol (240 mg/dL or over), or a parent who had a heart attack before age 55, he or she probably should probably have a cholesterol test. If a child is found to have high cholesterol, the doctor should supervise a program to control cholesterol levels through dietary management to reduce risk of adult heart disease. Most children, however, do not need to have their cholesterol checked.

4. Myth: High cholesterol and heart disease aren't problems for women. Heart disease is the top killer of both men and women. While premenopausal women generally have lower cholesterol levels than men of the same age, after menopause, their risk of heart disease approaches that of men. Women have just as much reason to monitor cholesterol levels as men do.

5. Myth: If you want to lower cholesterol, you have to give up meat. The truth is, you don't have to give up any food altogether to lower cholesterol, including eggs. By choosing lean cuts of meat, trimming off excess fat before cooking, and eating no more than 6 oz. of red meat per day (about the size of two decks of playing cards), you can cut cholesterol levels. Meats have protein, vitamins, and minerals that are valuable to the diet, and if you cut out meats altogether, you have to make sure these are replaced. But you do not have to eliminate meat from your diet to lower cholesterol.

6. Myth: If your cholesterol level is below 240, it's fine. Actually, you should try to get your cholesterol under 200 mg/dL to lower heart disease risk. Readings from 200 to 240 are considered borderline high and can contribute to risk for heart disease. You also want your HDL ("good" cholesterol) reading to 35 or above. The typical, otherwise-healthy adult should have his or her cholesterol checked every 5 years.

High Cholesterol - Does South Beach Diet helps?

Utter 'Cholesterol' and it instantly reminds one of 'Heart Attacks'. The two are inseparable combination as far as the common man is concerned. But not many are aware, that the body inherently contains cholesterol and it performs important functions like production of hormones, Vitamin D etc.

There are two kinds of cholesterol - the good and the bad. In scientific terms, they are termed as HDL cholesterol and LDL cholesterol respectively. For being a healthy person, you should aim at increasing your HDL cholesterol and decreasing your LDL cholesterol. The main source of cholesterol is the food that we have. Hence, a careful tab over the kind of food that you eat can help to control the bad cholesterol.

Many people tend to wonder whether diets like South Beach diet can prove effective o controlling LDL. South Beach diet was formulated by Dr. Arthur Agatston, a renowned Miami based cardiologist. The aim of Dr. Agatston was to provide his patients with a diet chart that will aid in lowering weight as well as the cholesterol levels.

South beach diet promotes the consumption of good fats viz. the mono saturated fats and restricts the consumption of bad carbohydrates. Instead, it stresses on having more of good carbohydrates. Dr. Agaston promises that the cut in the consumption of bad carbohydrates improve the blood chemistries as well as lowers the levels of LDL cholesterol.

The million-dollar question is 'Does it really help to lower cholesterol?' The truth is that the opinion is divided on this matter.

The South Beach diet is based on the premise that the increased cholesterol and excess insulin levels pose the maximum risk to the heart. In addition, Dr. Agaston is of the opinion that the typical American diet, which is high in processed food, is mainly responsible for increasing both cholesterol as well as insulin levels. Hence, avoiding bad carbohydrates as well as bringing the weight under control is the main target of South Beach diet.

Various clinical research and trials have shown that by sticking to the diet plan formulated by the South Beach diet does help in lowering cholesterol. The cut in the intake of processed carbohydrates and carbohydrate rich food such as rice and pasta definitely brings the cholesterol to favorable levels. Similarly, the intake of high fiber food products also aids in restoring the normal cholesterol levels.

However, some from the medical fraternity are of the opinion that the diet is not as healthy for the heart as Dr. Agaston claims it to be. This is because South beach diet allows the consumption of animal products like chicken, and tender loin of beef, turkey etc. Animal food is high in saturated fats. Similarly, it is also high in proteins. A report by the Nutrition Committee of the American Heart Association (AHA), states that, "High-protein diets may also be associated with increased risk for coronary heart disease due to intakes of saturated fat, cholesterol, and other associated dietary factors." The fact that Dr. Agaston himself takes statin drugs to control his cholesterol lends further credence to the fact that South Beach is ineffective in controlling cholesterol.

Thus, the medical fraternity is divided in its opinion over the ability of South Beach to effectively control cholesterol.

Cholesterol Lowering Diet Plan - Important Structure For Improved Cholesterol Readings

Most people don't realize this, but a cholesterol lowering diet plan is essential if you are serious about lowering cholesterol levels without having to resort to medication. Let's take a look at the reasons I say this so emphatically.

If you have recently learned that you have high cholesterol and want to bring it down quickly, a cholesterol lowering diet will do it for you. You see, the vast majority of people with high cholesterol got there, not because of genetic reasons, but rather due to their eating habits.

The typical high-fat, low fiber diet that most Americans consume is simply a recipe for disaster. Foods that are high in saturated fats like beef and pork can quickly cause cholesterol and triglyceride readings to spike. Very few people can eat that way and not have it impact their lipid profile negatively.

A cholesterol lowering diet plan is helpful for many reasons.

1.) A structured diet plan is much easier to stay on than simply saying you are going to change your eating habits. I found that the South Beach diet was very effective for losing weight and lowering cholesterol even though it is not designed for the purpose of lowering cholesterol. It is well known that you will experience a corresponding drop in cholesterol levels as you lose weight.

2.) A diet plan such as the South Beach diet includes many well researched recipes designed to provide nutritional support at the highest level possible while reducing caloric intake. Both the South Beach diet and the Mediterranean diet remove saturated fats without eliminating healthy fats such as those found in fish and nuts.

3.) The recipes for these diets are delicious. They make it so you are lowering cholesterol levels while you enjoy eating. It's a win-win situation. Even though it has been many years since I have used the South Beach diet, I still use many of the recipes that the diet plan provided.

The best foods for lowering cholesterol are fruits, vegetables, whole-grain's and nuts. A cholesterol lowering diet plan that contains many of these foods will provide results in both, your cholesterol readings and weight loss. This natural approach to lowering cholesterol levels will provide benefits that reach far beyond improving your cholesterol readings.

I invite you to visit my website where I discuss foods, diets and other natural ways of reducing high cholesterol.

Lowering Cholesterol Eating Nuts

When I think of lowering cholesterol I think of the Paleolithic diet - the foods our ancestors ate long ago. What did they eat 10,000 or more years ago? The answer is simple - fruits, berries, nuts, and animals when they were lucky enough to kill one. It wasn't fast food that's for sure. Our bodies and physiologies were developed at that time on those foods. Our physiologies might not have changed over time, but our eating habits have.

Today most people shy away from nuts because of their fat content and consequent high calories. Eating nuts in reasonable amounts will not increase your weight. The secret to incorporating nuts in your diet is to substitute them in place of less heart-friendly snacks such as potato chips, donuts, cup cakes, etc. Not to add them to your existing diet.

Three ounces of pistachios (about two handfuls) have 400 calories. If you are eating 2,000 calories a day this makes up 20 percent of your caloric intake. However, the fats in nuts are the more heart friendly polyunsaturated and monounsaturated, and nuts have no cholesterol. The monounsaturates with some polyunsaturates in nuts make an ideal combination of fats which have been linked to improving cholesterol levels and promoting heart health.

Many studies have shown that HDL good cholesterol levels have been boosted and LDL bad cholesterol and total cholesterol levels have been reduced when nuts were added to the test subjects' diets. Also levels of triglycerides (blood fats) have been shown to be reduced by eating nuts.

Each type of nut will have varying levels of the following, but generally nuts contain:

o Low levels of saturated fats.

o High levels of monounsaturated and polyunsaturated fats.

o All have No cholesterol.

o Dietary fiber.

o Plant protein, which makes them a good alternative to meat; nuts are also high in the amino acid arginine.

o Vitamins E, B6, niacin and folic acid.

o Minerals such as magnesium, zinc, iron, calcium, copper, selenium and potassium.

Exceptions: consumption of coconuts, palm nuts - these nuts have the highest levels of saturated fat and their consumption should be limited. Brazil nuts, macadamias, cashews and pine nuts also contain large amounts of saturated fats relative to remaining nuts.

Peanuts are really not a nut, but a legume. They have a high level of folate (lowers the risk of heart disease) and are high in fiber. Peanuts may cause allergies in some people.

Some nuts are high in omega-3 fatty acids which are also found in fish. These fatty acids improve the health of artery walls and help prevent blood clots.

One study showed that people with high total cholesterol and LDL concentrations found eating almonds to be especially effective in reducing these levels.

When you purchase nuts try to get them with no salt added or lightly salted (if you are not salt sensitive). Nuts by themselves have only trace amounts of sodium.

Probably the best advice is to have a handful (nine to 15 nuts) of a variety of nuts daily, especially walnuts and almonds.

Only buy nuts that are natural or dry roasted without added oils or heavily salted.

A handful of nuts equals about one ounce and this is the serving size shown on most

'Nutrition Facts' panels on food labels.

Vegetarians, who avoid red meat, need to eat nuts almost daily because nuts are a good substitute for meat (they contain protein, fat, iron, zinc and niacin). For example, ½ cup of nuts or two tablespoons of peanut butter are roughly equivalent to a serving of meat.

As long as you control your total calories, eating a handful of nuts daily should help prevent weight gain. The fat, protein and fiber in nuts help you feel full longer, so you eat less during the day.

At snack time try a handful of nuts instead of a donut or sticky bun. You'll be eating heart-healthy food, helping to lower your cholesterol, and not gaining weight. Remember to limit your portion to a handful.

In summary, nuts have been a part of our diet since the dawn of time. They contain many beneficial nutrients. They have been shown to lower total cholesterol, LDL bad cholesterol, and triglycerides, and raise HDL good cholesterol levels. With the exception of four or five nuts which are high in saturated fat, most of their fat content is heart friendly. They are high in calories. This is not a problem if they are substituted in the daily diet for other less heart-friendly snacks like sticky buns, donuts, potato ships, etc. A handful of mixed nuts a day is all that is needed to lower your cholesterol provided you consider these calories in your daily total you should not gain weight.

Cholesterol and Its Effects on the Human Body

Cholesterol is a fatty, wax-like substance typically found in all human bodies to help with digestion, hormone production, and the creation of Vitamin D. When cholesterol levels rise, often the end result of not eating properly, the chances of having a heart attack or heart disease increase. When cholesterol accumulates in a person's arteries it creates a hard plaque that builds up on the arterial walls known as atherosclerosis. To ensure that your cholesterol levels are at a healthy range, the National Cholesterol Education Program recommends that adults over 20 years of age receive cholesterol checks every 5 years from their doctor. This is important given the lack of outward symptoms. People with high cholesterol often times have no idea about the serious health risks until it's too late. During most cholesterol check ups, the doctor will check a person's total cholesterol, LDL cholesterol, HDL cholesterol, and your triglyceride levels.

Total Cholesterol

Total cholesterol is measured in milliliters per deciliter of blood and determines the total level of cholesterol in a person's blood stream. Having less that 200 mg/dl is healthy but anything above 240 mg/dl is considered to be high.

LDL Cholesterol

Low density lipoprotein is also referred to as "unhealthy" cholesterol because of its ability to build up in arteries, form plaque, and eventually, harden arteries. The formation of a clot in the artery can lead to a heart attack or stroke.

HDL Cholesterol

High density lipoprotein is also referred to as "good" cholesterol because high levels can reduce the likelihood of a heart attack, but low levels may increase the odds of a heart attack. HDL works to clear the arteries of cholesterol and carry it back to the liver.

Triglycerides

Triglyceride is a form of fat made in the body. Elevated triglycerides can be found in people who are overweight, physically inactive, smoke, drink excessive amounts of alcohol and have a diet very high in carbohydrates.

Sample Diet to Lower Cholesterol - Diets to Reduce Cholesterol Level Naturally

Everyone wants to maintain a healthy cholesterol level. Lowering down to 200 seems to be a healthy option, which can make you risk free from heart diseases. Most of the foods nowadays contain fats and sugar, which raises the level of cholesterol. We mostly ignore them and as a result we suffer from heart diseases and even cancer.

So a sample diet is very important to reduce cholesterol level in our body naturally. They are low in fats and sugar content and can be extremely beneficial to prevent our body from cancer.

Lets find out some sample diets to reduce cholesterol level naturally.

Breakfast: Breakfast is the most important meal of the day. An ideal fat free breakfast includes citrus and berries. They contain pectin, which can combat with ease. You can even go for alternatives like white bread if you get bored eating fruits every morning. You can drink water or skim milk along with them.

Lunch: Fruits and vegetables are always preferred as well as you can take some nuts. You should consume lots of good protein food like fishes while avoiding read meat is always safer. Salads form a great diet for reducing your cholesterol level and if you want to have meat in your sample diet then you can have chicken breast.

Snacks: Unsalted nuts, walnuts and almonds and even sunflower seeds are extremely beneficial for reducing cholesterol level.

Dinner: It is always advisable to have light dinner. The contents can be as similar to your lunch. Combination of a fresh salad and low fat dressing can be a healthy option. You can take fishes and lean meat during dinner.

What is Turmeric and How Does it Lower Cholesterol?

Turmeric is a spice cultivated on a large scale in Asia. This spice is the member of the ginger family and has proved to be very effective in various medication purposes. Many researches are been made on turmeric in order to notice its abilities as antioxidant and lowering the cholesterol level. Anti-inflammatory turmeric is very heart-protective and it is believed that it plays a very vital role in reducing the rates of heart attacks.

People making maximum use of turmeric are free from various heart diseases and hence help the people in reducing their cholesterol level. Rabbits when fed on high fat diet have showed that it reduces the LDL cholesterol level and also the triglycerides. It also provides LDL from getting oxidized in the blood. The cholesterol lowering effects of turmeric have remained consistent in these studies.

In fact, one study even concluded that LDL cholesterol levels were lowered anywhere between one-half and one-third in those subjects consuming turmeric in comparison to those not receiving it. When a study was done and many researches were done on rats and rabbits it was noticed that turmeric when consumed helps in reducing the LDL level in the body.

It has been suggested that when the cholesterol lowering effect of turmeric goes on increasing the cholesterol level decreases with the uptake in the intestines and increased production of bile acids in the liver. Even though turmeric cures all the cholesterol level and any medication related to blood it is noticed that turmeric is highly underrated.

Still Struggling to Lower Your Cholesterol?

Your doctor told you that your cholesterol was high, so you immediately changed your diet, right? You cut out red meat and fried food, and now you eat mainly vegetables, bread, and pasta, and everything should be fine. But - your cholesterol is still sky high! What happened?

Well, there are actually two types of diets that are associated with high levels of cholesterol. One is the obvious - a diet high in fatty, fried foods and red meats. But the other type of diet that can lead to high cholesterol includes a lot of sugar, bread, pasta, and other simple carbohydrates.

Simple carbohydrates are converted into LDL (bad) cholesterol in the bloodstream as they pass through the liver. So simply cutting fat and meat out of your diet is NOT enough to reduce your cholesterol levels. In fact, if you only cut out meat and fried foods, you may actually see your cholesterol levels RISE, because you are eating more pasta and bread to compensate for the lack of meat.

Okay, so now you are thinking, "I can't eat meat, I can't eat bread - I can't eat anything," right? Wrong. The cholesterol problem is associated with SIMPLE carbohydrates. Complex carbs do not become LDL cholesterol in your system.

Switch to wheat bread, wheat pasta, and brown rice. Eat whole grain cereals. Avoid sugary foods. These are simple changes to make, and once you do you will finally start to see your cholesterol levels falling.

High Cholesterol - Effects of a Low Carb Diet

When you think of low carb you generally envision rich high fat meals loaded with protein and cholesterol. The truth is a low carb diet will actually improve your good to bad cholesterol ratio. It does this by increasing your good cholesterol (HDL).

The conventional wisdom is eating a high cholesterol diet will increase your blood cholesterol. Putting you at greater risk for heart disease. However, double blind scientific studies show otherwise.

For example, this is from study published in the prestigious "The New England Journal of Medicine" in May of 2003. The study was titled "A Randomized Trial of a Low-Carbohydrate Diet for Obesity".

This study compared the effect of a low-carb, high protein, high fat (Atkins) diet to a low calorie, high carb, low fat diet on blood cholesterol and triglyceride. Both considered risk factors for cardiovascular disease.

The researchers concluded the low fat diet caused greater weight loss at three month. The low carb dieters had increased good cholesterol while bad cholesterol did not change. The low carb dieters also had lowered their triglyceride levels. These worked together to significantly lower their risk factors for heart disease.

There are many more studies like this one. They show beyond any shadow of a doubt that low carbohydrate, high fat, high protein diets such as the Atkins diet lower your risk for heart disease. Improve your good to bad cholesterol ration. And lowers your triglyceride levels.

It's important to note that most studies show there is no difference in weight loss between the two diets after one year. The heart health benefits continue beyond one year when on the low carb diet.

How can this be possible? It's simple. The food you eat does not effect your blood cholesterol nearly as much as your genetics. Your body produces almost all the cholesterol it needs. If you eat more cholesterol, your body simple produces less.

So, if you're going low carb you can go ahead and enjoy that big juicy cut of prime rib. You know that it's not only delicious, but it's good for you too!

Foods For High Cholesterol - Extraordinary Cholesterol Lowering Foods You Should Be Eating

Are you aware of the fact that foods for high cholesterol have been shown to reduce cholesterol readings by as much as what can be obtained using medication? This little known fact is something everyone should be aware of, especially those individuals who are trying to reduce their lipid levels.

You see, this is not just something that is discussed among the natural medicine crowd. The FDA and a growing number of medical professionals now realize that two natural substances found in vegetables, fruit, whole grains and nuts can lower cholesterol levels very effectively.

Because of the severe side effects that are associated with statin drugs, many doctors are encouraging their patients to use a cholesterol lowering diet to reduce their high cholesterol levels.

What are these two substances found in cholesterol reducing foods? The first, and most well known, is fiber. Soluble fiber has the ability to lower high cholesterol in two ways. First of all, cholesterol adheres to fiber in the intestines, causing it to be eliminated from the body before it ever has a chance to get absorbed.

But even more than this, fiber causes the liver to increase its production of bile acids. In order to do this, the liver uses cholesterol that is in the bloodstream, thus lowering blood lipid levels.

The other "miracle" substance that is found in all plant matter is sterols. Plant sterols have been researched in depth in recent years. The research regarding their ability to block the absorption of cholesterol into the bloodstream is irrefutable.

Even the FDA has approved a cholesterol lowering claims to be put on foods that have plant sterols added to them. However, the best and most effective way to obtain the benefits of plant sterols is by increasing the amounts of cholesterol reducing foods in your diet.

This approach to cholesterol reduction has been proven to be equally as effective as medication, with none of the negative side effects. As a matter of fact, foods that lower cholesterol have their own set of positive side effects which include substantially improved health.

I encourage you to visit my website to learn more about natural steps you can take to reduce high cholesterol and which foods for high cholesterol are most effective.

Wine Could Reduce High Level of Cholesterol

Cholesterol control could be an enjoyable experience for those who take liquors, as wine is the newly inducted remedy for controlling high cholesterol. It sounds unbelievable but it has been proven that intake of wine could reduce high level of bad cholesterol. So, wine helps in preventing coronary artery diseases.

Although it's not medically preferred but for those who already are in a habit of taking wine, this finding is merry making. They need to regulate the amount of wine consumption though. This remedy serves the purpose only when taken in a regulated amount.

Usually doctors don't suggest wine remedy to those who are wary of consuming liquors but on few occasions doctors have been found recommending red wine to curtail a surge in LDL, the bad cholesterol. Folks who already take alcohol are advised to keep moderate level of wine consumption to keep LDL under control. If taken limitlessly, wine could act contrary to what it is suggested for.

Wine could control total cholesterol by increasing a little amount of HDL or good cholesterol that lowers down bad cholesterol level in blood. HDL does so by bringing LDL back to liver from blood, reducing thereby the total cholesterol level. Wine could affect cholesterol in other ways too. Like, wine usually comes with anti oxidant elements and certain other chemicals such as resveratrol and flavonoids which directly attack bad cholesterol and eliminate it from arteries. These elements including Vitamin E are found in wine and serve as anti coagulants, preventing the plaque formation in arteries. It shows that wine by regulating LDL could save you from danger of coronary artery complications.

While consuming wine you are not meant to take more than two pegs a day. What specifically comes to your rescue in case of high cholesterol with probably negligible side effects is one or two drink of red wine. Along with resveratrol red wine comes with chemical called saponins that happen to be a prolific LDL eliminator. Catechin is another beneficial content of red wine that serves the same purpose. With constant but regulated intake of red wine you lessen your chances of developing cardiovascular problems by thirty percent. You must not wonder about efficacy of red wine in cholesterol control as it is extracted from red grapes that already happen to be a natural cholesterol reducer.

A moderate amount of wine often tend to reduce over all fat content of body that also result in reduction of total cholesterol.

To sum up, wine consumption if incorporated in your life style would probably keep you away from high cholesterol and related complications. However it's not a preferred practice and American Heart Association is quite wary of this peaking connotation of wine's efficacy.

Nutritional Guide - 3 Low Cholesterol Diet Tips

Low cholesterol diet tip number 1:

Any more than 7 percent of our daily calories from saturated fats have been linked to higher levels of LDL cholesterol. As you might know, it is very important to keep your LDL cholesterol levels as down as you can. Saturated fat also lowers the HDL cholesterol levels.

Avoiding animal products such as cold cuts, pork, beef and whole-milk dairy products such as milk, yogurt, butter and cheese is the best way to keep saturated fat levels down. Instead of buying foods that are high in saturated fat you might look for low-fat dairy products and low-fat sources of protein such as skinless chicken breasts, fruits and vegetables, tuna and cod.

Start throwing out the bacon grease you have been keeping in the refrigerator with no regret - it is the best thing to do.

Low cholesterol diet tip number 2:

Using unsaturated fats instead of saturated fats is one key to a low-cholesterol diet. Still, there are some fats that have been shown to reduce LDLs. These fats are polyunsaturated fats and are normally found in nuts and seeds such as peanut, sunflower and walnut oil. Still, there are some fats that prove to be even better. Monounsaturated fats have been shown to increase HDL cholesterol levels and reduce LDL cholesterol levels. Monounsaturated fats are generally found in olive, canola and peanut oils.

Low cholesterol diet tip number 3:

Whole-grain flour contains more nutritional values than the flour used in baked goods such as mixes, crackers and some breads, but also in pasta. The bad news is that these commercially baked products also contain a lot of saturated fats and trans fats. Instead of this, try buying products made from whole grains of flours. A low cholesterol diet can be bolstered in several ways by whole grains. Whole grains are found in foods such as barley, whole wheat flour, brown rice and oatmeal. This is even more important since grains have no cholesterol or saturated fat.

Second, oatmeal has a lot of soluble fiber which actually helps bind cholesterol and gets it out of your body. Whole grains also have nutrients that help the heart (as well as the rest of your body) and, as complex carbohydrates, provide long-lasting energy to keep you going through the day.

Advantages And Disadvantages Of Cholesterol

Cholesterol seems to get a bad rap these days as people become more conscious of how their health can be influenced by what they eat. The reality is that there are advantages and disadvantages of cholesterol. It is a vital substance for the body but too much can cause health problems that are potentially fatal. This article will discuss some of the things that cholesterol does in the body and some of the problems that can occur if there is too much in the body.

Cholesterol is often described as a waxy substance. Approximately 80% of the cholesterol that is needed by the body is made in the liver. The rest to acquired through eating substances with cholesterol in them or by eating sugars, fats and proteins that can be converted to cholesterol. Most products with cholesterol in them are animal products like dairy goods and meat. Sugars, fats and proteins are fairly obvious. The fats to watch out for are saturated and trans fats. Processed foods often contain these types of fats, especially things like cakes, biscuits and potato chips.

Some of the advantages of cholesterol

Cholesterol is a hard substance that is used in the membranes of each cell in the body. It gives the cell strength and rigidity.

Increase vitamin D. Vitamin D is used in the immune system and can help to regulate blood pressure. If a person is in the sun, the sunlight will convert cholesterol to vitamin D.

Cholesterol acts as a transport for various antioxidant vitamins and enzymes, particularly vitamin A and E.

Skin Protection. The waxy substance acts as a protective layer against sun and wind damage. It has been found in higher than normal levels in scar tissue suggesting that it is involved in the healing process.

Disadvantages of cholesterol

Cholesterol is not soluble in the blood so it has to be transported by attaching to lipoproteins in the blood. The two important types of lipoproteins are known as low density and high density lipoproteins.

Low density lipoproteins (LDL) transport cholesterol away from the liver for use in the functions described above. However, when there is too much LDL cholesterol it tends to stick to the artery walls. This is know as thickening arteries or athersclerosis. Atherosclerosis can cause high blood pressure as the volume of the arteries is decreased. It can lead to blood clots if there are blockages in the arteries. This can lead to a stroke. Ultimately, too much cholesterol leads to heart disease.

High density lipoproteins (HDL) are responsible for transporting cholesterol back to the liver where it is excreted.

LDL cholesterol is known as bad cholesterol. HDL cholesterol is known as good cholesterol. The aim of anyone with a high cholesterol reading is to reduce LDL and increase HDL.

This can be done be modifying eating habits so that more fiber is eaten. Eat less carbohydrates and the right type of fats. Saturated and trans fats are out. Take on regular exercise to utilize excess calories consumed and to work the body.

High Triglyceride Levels - Powerful Treatment For Lowering Triglycerides

While the general public has a good idea of what cholesterol is and the implications associated with high cholesterol levels, much less is understood about high triglyceride levels and its cause. Fortunately, the Internet provides an excellent resource for learning about high cholesterol food online and the best ways to lower cholesterol and triglycerides.

Nearly half of the population of the United States is facing high cholesterol issues and most of them also have high triglycerides. The two go hand-in-hand. So let's take a look at effective ways of treating elevated triglyceride readings and cholesterol naturally.

Many of us do not want to face the fact that in order to reduce cholesterol levels without resorting to medication is going to require some changes in our diet. You see, one cause of both high triglyceride levels and high LDL cholesterol levels is related to the amounts of high cholesterol foods we consume.

Even more than this, foods that are high in saturated fats such as beef and pork contributes to this problem. You'll find that the most effective thing you can do to lower your triglycerides is to eliminate high saturated fat foods from your diet.

Now don't get me wrong. I'm not saying you can no longer eat beef or pork, but until you're cholesterol readings are at healthy levels, it is best to avoid them. Eventually you will be able to return to eating meats like this in moderation.

Having said this, the most effective thing you can do to reduce cholesterol levels is to begin increasing your consumption of cholesterol lowering foods such as vegetables and fruits. Science has shown these foods to be extremely effective for reducing cholesterol and triglycerides.

I have included on my website a thorough discussion of the best ways to lower cholesterol and triglycerides. You will find it to be a great guide to high cholesterol food online as well as the most effective foods for lowering cholesterol.

High Cholesterol Ldl Hdl And The Best Diet To Lower Cholesterol And Reach Healthy Cholesterol Levels

It is time to clear up the confusion once and for all.

If suddenly all of the cholesterol in your body disappeared, you would literally melt into the floor like the wicked witch in the Wizard of Oz.  You would melt because the "structural framework" of the cell is made almost entirely of cholesterol, and without the structural framework the cell would collapse,  This waxy-alcohol is so important to so many life processes, that besides it being available in animal-based foods, your body makes it in two specific ways.

First, every day your liver makes cholesterol and sends it streaming into your blood where, ideally, it is absorbed into the cells where it is needed.  Anything not taken into the cell for use is transported back to the liver where it is recycled or simply eliminated.  It is important to note that every cell in your body has the ability to make what it needs internally, and every cell in your body has the ability to grab in out of the the blood and bring it into the cell for use.

Your total cholesterol is determined primarily by whether your cells make it internally, or instead, gather what is needed directly from the blood. 

Consuming cholesterol containing foods is NOT a factor in determining if the cells make it internally or gather it from the blood. Numerous studies document the fact that even  massive changes in egg, meat, and any animal-source food consumption, up or down, have only a minor effect on total level measured by your doctor. .

Two Ways Your Cells Get What They Need

1. Cells make it internally, which means it is not gathered from the blood, and/or;


2. The cells do not make it internally and instead, send cell receptors, (kind of like a catchers mitt), from deep inside the cell to the surface of the cell to grab what is needed from the blood and bring it back inside the cell.

The only reason your liver makes cholesterol is to send it cruising through your blood so the cells can grab what they need.  Too bad the liver and the cells don't communicate because the liver makes it every day regardless of whether or not the cells harvest it from the blood.

• If your cells make it internally, then no cell receptors, (remember the catchers mitt) are sent to gather cholesterol from the blood, and blood levels increase.


• If instead of making it internally, the cell gather what's needed from the blood, then blood levels typically remain low.

The cells don't care how they get what they need BUT YOU SHOULD because there is a correlation between elevated levels and heart health.

Much of the confusion on this topic has to do with the fact that consuming cholesterol-rich foods has only a very small effect on determining total blood levels. Your liver manufacturers about 2000 mg. of cholesterol every day.  If you enjoy foods that contain it, the liver simply does not make as much. 

If you get 1000 mg. in your diet, the liver only makes 1000 mg., giving you a total of 2000 mg for the day.  If you consume zero for 24 hours,  your liver makes 2000 mg for the day, if you consume 1500 mg. in food, your liver only makes 500 mg. more for the day.  You get the idea.  If you don't get cholesterol in food, your liver makes it.  If you do get it in food, your liver makes 2000 mg, minus the amount you consumed that day.

The bottom line is,  food accounts for a maximum of 20% of your total at any given time, which means 80% of the reason for a high, low  or normal total HAS NOTHING WHATSOEVER TO DO WITH WHETHER OR NOT YOU CONSUME CHOLESTEROL CONTAINING FOODS, which means trying to control your total level by rigorously avoiding animal-based food products is a misguided and highly inefficient approach.

The key to healthy numbers is to get the cell to gather what it needs out of the blood and NOT produce cholesterol internally.

By gathering from  the blood, total blood levels typically stays well within a healthy range, and the important HDL to LDL ratios also stay in the healthy range.

A specific enzyme with a long, complicated name controls the manufacture of cholesterol inside the cells.  When this enzyme IS ACTIVE then LDL is made inside the cell and little or none is scavenged from the blood.  If the enzyme IS NOT ACTIVE, then little if any is made inside the cell and what is needed is harvested directly out of the blood, which of course lowers the total blood level.

Better yet, low density lipoprotein, (LDL), often considered bad, is what the cell gathers from the blood which means the total lowers and the so called bad, lowers the most.

Popular prescription drug work the same way, except with horrific side effects. The drugs work by inhibiting the enzyme that activates cellular production, because if there is no internal production, the cell will gathers what it needs directly from the blood, naturally lowering blood levels.

The secret to establish and maintain normal, healthy levels is to ACTIVATE cells to sweep it out of the blood and NATURALLY DEACTIVATE the enzyme that causes cells to make it internally.

The "secret" is really no secret at all; in fact any medical physiology textbook clearly explains that the metabolic hormones insulin and glucagon are the two hormones that regulate the rate of cholesterol synthesis inside the cells.

Insulin activates the enzyme that causes cells to make cholesterol internally.  This means that if blood-insulin levels become elevated for any reason, the cells immediately begin to make it internally and stop gathering from the blood, which leads to higher numbers.

The metabolic hormone glucagon has exactly the opposite affect; glucagon inhibits the enzyme that causes production inside the cell.  If the cell does not make it internally, cell receptors go to the surface of the cell and gather directly from the blood, which means your total will, in all probability, be normal.

This is not new information and is well known cellular biochemistry, in fact it is the EXACT biochemistry that expensive side-effect laden drugs are based on.

Lowering Cholesterol Naturally With Dietary Change

Eat in a way that avoids the production of excess insulin and odds are your everything your doctor measures in a blood test will improve; there will in all probability be less of anything your doctor considers bad and more of everything your doctor considers good, and except for eating eating a little differently, it will seem effortless on your part.

This is not opinion, this is metabolic fact clearly explained in medical physiology textbooks since mid 1950.  With this knowledge it is crystal clear that dietary cholesterol consumption plays a VERY SMALL ROLE in determining total levels and is essentially a non-issue for most people including millions who have been scared into taking drugs to get lower numbers.

Understanding HDL and LDL

There are two more pieces to the puzzle, the first piece has to do with understanding the ratio between the "good" and the "bad"" cholesterol, the second piece of the puzzle has to do with understanding the effect diet has on the total.

First the ratios: Ratios are simple.   As soon as you understand the difference between LDL and HDL you'll understand practically everything.

Low-density lipoprotein, or LDL, is a protein that transports cholesterol from the liver into the blood, making it available for absorption into the cells.  Low-density lipoproteins are like wheel barrows or trucks, loaded with cholesterol, bringing it into the blood stream just in case the cells need it. 

Unfortunately, if you eat in a way that causes the constant presence of excess insulin in your system, these LDL truckloads are not needed because the cells are making all everything they need internally.

If the cells make everything internally, the low-density lipoprotein (LDL) sent through the blood from the liver are unnecessary, which means the excess is subject to build up in  the blood, tissues and arteries, setting the stage for serious health problems.

High density lipoprotein, or HDL, help eliminate excess LDL by collecting it from the tissues and arteries and transporting it out of the blood and back to the liver where it is recycled or disposed of. 

HDL particles are like the LDL clean-up crew.  HDL particles are the empty trucks sent into the blood stream to load up all the excess, extra sticky LDL that spills out and collects in the tissues and arteries and then  transport it out of the blood. Clearly, cleaning up excess LDL lowers the total.

LDL is recognized as "bad" because LDL transports cholesterol INTO the blood. HDL is considered "good" because HDL gathers up excess LDL and transports it OUT of the blood.  With this in mind, it's easy to understand the importance of having the proper ratio of  HDL to LDL. If the ratio of LDL to HDL is too high that means your blood is being loaded with extra sticky LDL faster than the HDL clean-up crew can remove it, which means the stuff is building up inside the tissues and arteries, and that's bad.

Doctors have determined that having the proper ratio between HDL and LDL is a more important predictor of health than the total number.  In other words, the person with a total of 260 mg/dl and a good HDL to LDL ratio is in better shape health-wise than someone with a 175 mg/dl total reading whose LDL level is too high compared to their HDL level.

Two ratio standards are commonly accepted by most doctors and researchers:

1. Total divided by HDL should be below 4; and,


2.  LDL divided by HDL should be below 3.

There is near universal agreement in the medical and scientific community that the further your ratios are from these standards the greater the risk of developing heart disease.

It is INCORRECT to assume that a lower and ever lower total somehow translates into better health.

Research clearly shows the "ideal healthy range" is in the 180-to 200 mg/dl range, and most importantly, with the proper HDL to LDL ratios.

Historically, total levels over 200 correlate positively with increased risk of heart disease, and levels lower than 180 correlate positively with almost every serious disease known except heart disease.

We know insulin stimulates the cell to produce cholesterol internally.  Given this, it should be clear that the key to maintaining a normal, healthy level is to eat in a way that does not stimulate an insulin response.

We know that LDL carries cholesterol into the blood and HDL carries unused LDL particles out of the blood, which s why HDL is recognized as being good.  The next piece of the puzzle explains the affect food consumption has on your total level.

There is a great deal of confusion over which foods affect the blood levels the most. 

It is a popular misconception that the best way to lower numbers naturally is to avoid all cholesterol containing foods and consume primarily a low fat diet.  This is fundamentally wrong.  A rigidly enforced, low fat, no-animal-product diet can result in a lower total, but that kind of diet has only a minor affect at best, and causes a disproportionate drop in the good HDL in relationship to the extra sticky LDL, and that increases the risk of heart disease. 

Research proves beyond doubt  that a higher total with a good HDL to LDL ratio is overall MUCH healthier than lower total with a poor HDL to LDL ratio. This means that while low fat diets may result in slightly lower total numbers, following these diets may actually INCREASE the risk of heart disease.  Even though total cholesterol drops, disease risk increases because the level of the "good" HDL, that transports sticky LDL out of the blood drops, too low compared to the reduction in the sticky LDL.

• When HDL is too low in relationship to LDL, the blood flows thick with extra sticky LDL that builds up inside the tissues and arteries. 


• We know  that a diet high in carbohydrates stimulates excess insulin to flood into the blood stream and cause the cells to make cholesterol internally.

Given this reality of human biochemistry, you can see that a diet high in sugar or carbohydrate is the PRIMARY cause of cholesterol build up in the blood, and this happens regardless of much or how little animal-source foods you eat along the way.

To put it another way, if you went on a 100% cholesterol-free diet for one year, at the end of that year the maximum possible drop in your total would be 20%.Likewise, if you went on a 100% cholesterol-only diet for one year, at the end of the year the maximum possible increase in your total would be 20%.  And while 20% is no small amount, but obviously, 80% is a lot more?  A small change in the 80% is more meaningful than a large change in the 20%.

The problem with cutting animal-source foods from your diet is that you miss out on many healthy, delicious, nutritious foods that ultimately have very little affect on your total number and even less affect on the all-important HDL to LDL ratio.

If you never take another bite food containing cholesterol in your life and instead eat only bread, rice, pasta, potatoes, sweets and so on; there is 100% certainty your LDL  number and triglycerides would go sky high.  In other words, enjoy the steak and eggs or not, but either way if you load up on bread, rice, potatoes and desserts, you're destined to have high LDL, an unhealthy HDL to LDL ratio, and are likely to be awarded a lifetime prescription for dangerous drugs loaded with bad side effects. 

When food crosses your lips there are only two possible metabolic outcomes.  Depending on your food choice either insulin OR glucagon becomes the dominant hormone in your system for the next several hours.

If insulin takes over, you make and store fat at a rapid rate and your cells make everything internally.  If glucagon takes control you burn stored fat and your cells harvest cholesterol directly from your blood.  Ultimately this is simple stuff!

Since glucagon gives you desirable metabolic results and insulin gives you undesirable ones, the question becomes; what kind diet puts glucagon in the metabolic drivers seat?  Here are the facts so you can decide for yourself.

Research proves that a diet low in sugar and refined carbohydrates and higher in protein and naturally occurring fats, like the fat in milk, cheese, butter, and meat, not only lower total cholesterol, but result in much healthier HDL to LDL ratios than any other diet tested, and they have all been tested repeatedly.

Reducing foods high in sugar and refined carbohydrates is vitally important because carbohydrates cause excess insulin and excess insulin causes most of the problems.

• If you cut back on food and drink high in sugar or carbohydrates, your blood-insulin level remains normal.  


• If insulin is not high, that means the glucagon is the active metabolic hormone.


• And when glucagon is the active metabolic hormone,  you burn stored fat for energy, and end up with lower triglycerides, lower your total cholesterol, and a healthier HDL to LDL ratio.

In other words, pull this off and you improve your health in a variety of important ways. 

This is quite a turn of events.  For years the experts said to only a low fat diet and pile on the foods high in carbohydrates, because they are low in fat and provide lots of energy.  Clearly the ever-worsening tragedy of obesity, diabetes, and increasing heart disease has proven this advice to be astonishingly wrong and it's wrong regardless of who gives it because the proven facts of human biochemistry are what they are and that is simply that.

The new advice is not based on "popular wisdom," "common knowledge," "common practice" or "opinion" and instead is based on a more complete understanding of medical physiology, cellular biology, and the human endocrine system

Now for the final question concerning metabolism.  How do you put glucagon securely in the metabolic drivers seat and begin to enjoy the wonderful health benefits gained from establishing the proper insulin/glucagon balance in your body.  And the answer in a word is PROTEIN

Protein provides significant nutrition without causing a rise in blood sugar, but the key is not just getting protein, the key is getting protein WITHOUT excess carbohydrates.

With or without protein, excess carbohydrates cause a sharp rise in blood sugar and that produces an insulin response, which leads to fat production and storage, high triglycerides, and increased cholesterol.  When you enjoy a delicious protein meal with minimal carbohydrates coming primarily from fresh green vegetables or fresh seasonal fruit, you set up the IDEAL conditions to establish a perfect metabolic relationship between insulin and glucagon.

To help clarify the effect food has on the insulin-glucagon relationship, consider the following facts.

1. A normal healthy person has slightly less than one single teaspoon of glucose circulating in their entire blood stream at any single time.


2. A carbohydrate is nothing more than several different kinds of sugar molecules linked together. Once eaten, these sugars are quickly broken down into glucose which instantly enters your blood and causes blood sugar to rise rapidly, just like eating candy does.


3. Insulin production is the natural, healthy response to lower rapidly rising blood sugar, which is why consuming food or drink high sugar, or carbohydrates that quickly break down into sugar, will always result in a quick rise in insulin.

How many carbohydrates does it take to produce an insulin response?

To answer this, keep in mind that 5 grams of carbohydrate equals approximately 1 teaspoon of sugar, which is close to the normal amount of sugar found in the blood.

Now, a single can of one of the better-known brands of soft drinks lists 39 grams of carbohydrates in the nutrition information panel printed on the can.

Divide 39 total carbohydrate grams by 5 grams per teaspoon and you quickly discover that this single can of soda water contains nearly 8 teaspoons of sugar that will actually enter your blood.

Since 1 teaspoon of sugar is the normal healthy amount contained in the blood, 8 times that amount is clearly too much, which means if you drink that soft drink a quick rise in blood sugar and a quick insulin response to lower the rising blood sugar is absolutely guaranteed.

How high do insulin levels climb in order to reduce rising blood sugar?

According to the Textbook of Medical Physiology, insulin secreted to bring down rising blood sugar rises dramatically within 15 minutes and peaks 2-3 hours later in ranges that are from 10 to 25 times above normal, and insulin levels remain elevated for hours.

Now that you understand that once stimulated, insulin levels stay elevated for several hours, it is easy to understand how eating sugary foods or high carbohydrate meals and snacks throughout the day essentially insures that insulin stays abnormally high all day long and that glucagon is left entirely out of the metabolic picture.

The key to activating glucagon and putting it in the metabolic drivers seat is to eat meals with plenty of protein and, carbohydrates almost entirely from fresh vegetables. As long as you avoid the chemically altered fats that produce dangerous trans fatty acids, dietary fat consumption is essentially not an issue because, much like protein, natural fat is turned into structural raw material needed for cell growth and maintenance.

Keep in mind that your body contains something on the order of a hundred trillion cells and each and every one of them is made from and contains both protein and fat.Not one single cell in your body is made from carbohydrates.  Protein and fat consumption is essential to life.  Without a regular supply of protein and fat your health would fail.

Carbohydrate consumption is not essential to life.  Of course some carbohydrates are healthy and very good for you, but if you never ate another carbohydrate in your life it would not make you sick and you could be as healthy as anyone who ever walked the planet.

There is not a single disease associated with a lack of carbohydrates. The reason for this is that dietary consumption of carbohydrates is simply not that important because your body can instantly make all the glucose it needs directly from protein and fat.

The important point is that to keep excess insulin to a minimum and insure you have enough glucagon in your system, you need meals that contain protein and are low in processed and starchy carbohydrates like bread, pasta, rice, potatoes, corn, sweet drinks, added sugar and so on.

Excess insulin is a serious threat to your health.  Excess insulin is your enemy and excess insulin is produced in your body primarily as a direct result of your food choices.  Excess insulin leads to higher triglycerides, higher cholesterol, poor HDL to LDL ratios, higher blood pressure, excess fat production and storage, obesity, insulin resistance, and dramatically increased risk for diabetes, heart disease, and stroke.

• Glucagon is your friend and enjoying protein meals with a minimum of processed carbohydrates activates glucagon in your system.


• Glucagon is the hormone that causes you to burn stored body fat for energy. When glucagon is in the metabolic drivers seat it is amazingly easy to establish and maintain your ideal healthy body weight ESPECIALLY when you are getting the essential nutrients.

There is increasing awareness in the medical community that total cholesterol level is no where near the significant  predictor of heart disease as once believed as long as HDL and LDL are in proper relationship.  Of course you would never believe that if you watch the drug commercials on television, but the facts remain, excluding the possibility of a malfunctioning liver or some rare genetic malady, NO ONE needs drugs to lower cholesterol because it can be easily controlled by reducing insulin-spiking, sugar and high carbohydrate foods in your diet.

Having great health is a choice you can make and it is an easy choice to make when you know how!

Best Exercise to Lower Cholesterol

What is the best exercise to lower cholesterol? All of us known that exercise is good for our health generally. So it's a good idea to understand what are the best exercises to lower cholesterol? How much exercise that we need to lower cholesterol? And how exercise effect on cholesterol test?

When you do the exercise, you will improve your blood circulation to whole body that means more efficient pump to your heart. So, your heart is stronger with exercise. You can protect your heart even if you have high cholesterol by do exercising routine and regularly.

What is best exercise to lower cholesterol?

The best exercise to lower cholesterol is just find exercises that get your heart working more efficient and do your exercise routine and regularly. In fact, you just need to increases your physical activity level to help you lower your cholesterol levels, and no need to do the strenuous exercises.

Consider activities like walking, biking, swimming, exercising with a video tape, yoga, bicycling, jogging, aerobic activity or other activities that are low-impact and heart-healthy.

How much exercise do you need to lower cholesterol?

How much exercise do you need to lower cholesterol ? It will depend on your condition, current exercise level and your medical condition. You should always discuss with your doctor about the exercise that you are going to do it and make a plan and then try to do it routine and regularly to get effective results.

Experts recommend that adult should try exercise accumulate at least 30 minutes a day. You can do it the exercise by several shorter periods throughout the day, if you can't do the exercise by full 30 minute at once.

How exercise effect on cholesterol test?

Exercise effect on cholesterol test because being exercise regularly and routine will reduce the amount of LDL 'bad' cholesterol, increase the amount of HDL 'good' cholesterol level in your blood and help to make your heart stronger by improve blood circulation, and also burning the fat.

Now you've known that exercise effect on cholesterol test, so start to find the best exercise to lower your cholesterol and do the best what you should do to have a good health and good heart. Learn more : How Does High Cholesterol Affect Body Systems?

(c) www.lowercholesterolcenter.com

The Truth About Cholesterol

Lowering cholesterol levels in our bodies can improve our overall health. Are there ways you can lower cholesterol levels in my body without drugs.? That explains why eating two eggs a day does not raise blood cholesterol levels in the average American.

In other words, a diet low in saturated fats and rich in fibres may help you lower cholesterol levels downwards to a normal limit. While there are many foods that are high in LDL cholesterol, there are a lot, which can actually help to lower your LDL cholesterol levels and increase your HDL cholesterol or the good cholesterol. For example, Onions: Did you know, eating just half a raw onion everyday can increase your HDL levels by 25% and lower your LDL as well.

Favorable cholesterol levels should be less than 200. A physician will test the blood to determine the exact levels and to determine whether drug therapy is necessary. Eating about three ounces of walnuts a day is shown to decrease blood cholesterol levels by 10% more than an already low fat, low cholesterol diet.

In fact, if you only cut out meat and fried foods, you may actually see your cholesterol levels RISE, because you are eating more pasta and bread to compensate for the lack of meat.

Diet

Despite the ATP-III's endorsement, however, there has been no "real-world" data that documents the LDL-lowering effectiveness of combinations of fibres and other foods added to an AHA Step II low-fat diet (fat 30% of calories). The diet advocated by the American Heart Association lowers cholesterol around 7%. Including ¼ cup of oat bran a day in your diet can powerfully lower cholesterol.

If you would like to find out whether you are one of the 80 percent of people who can control high blood pressure or cholesterol with diet alone, have your doctor give you your current numbers. Diet for just two weeks, then have your doctor re-check your cholesterol, triglycerides and blood pressure. These include diet therapy, weight loss and regular physical activity.

Psyllium or Metamucil is a soluble plant fibre and laxative that prevents cholesterol from your diet getting into the blood. Others may need to diet and the help of medications prescribed by their doctor. Changing your diet to lose weight is not the same as changing your diet to control your cholesterol level.

Your diet during your pregnancy is very important for your unborn child. A low fat and low cholesterol diet is the first step toward lowering cholesterol.

Fat

These men were also advised to eat less red meat and were encouraged to reduce their daily fat intake. Your blood cholesterol level is influenced far more by how many calories and how much saturated and partially hydrogenated fat you eat, than by how much cholesterol is in your food. Reduce fat in your diet.

Switch to low fat cottage cheese and yogurt, reduced fat hard cheeses and skim or 1 percent milk. Limit animal fat foods: damn again. We hear these common words from our doctor, "your cholesterol is too high, you need to go on a low fat diet.

It is essential part of the body as it produces the much needed fat so that body functions properly. Excess fat gets settled at the artery walls creating an obstacle in normal blood flow. Change over to low fat cottage cheese and yogurt, reduced fat hard cheeses and also skim or 1 percent milk.

Cut Out The Fat

You'd be wise to cut back on such sources of saturated fat as meat, butter, cheese and hydrogenated oil. In most cases, both LDL and HDL cholesterol can be improved with regular exercise and eating low fat cholesterol friendly foods.

Plaque

According to the myth, tea can reduce cholesterol level in the body as it breaks down the complex and concentrated plaque on the arteries. Citrus pectin both lowers cholesterol levels and prevents cholesterol from forming sticky plaque that can clog blood vessels, causing heart attacks and strokes. The slowed speed of blood through the arteries helps lay down more plaque as well.

How to Control High Cholesterol With Nutritional Supplements

Many people are unaware that cholesterol is manufactured by your body as well as contained in many food products. The body needs a certain amount of cholesterol and the liver produces it to maintain the integrity of cell membranes. In fact only 10% of the cholesterol in your bloodstream is the result of food intake. Therefore, having high cholesterol may not be simply a result of your diet.

What Are Your Options?

If you are serious about controlling your high cholesterol levels and want to take a natural approach, a diet that includes leafy green vegetables as the best choice. Health research shows that adding a garlic, curcumin and turmeric can also be beneficial.

In order for the body to function at its optimal best it needs a consistent level of vigorous movement otherwise known as exercise. More than just a cosmetic benefits, exercise is vital to stimulate the bodily organs and help them perform their tasks in maintaining your health, such as regulating the LDL and HDL cholesterol levels in your blood. There are several different types of exercise movement systems to fit any body type, personality or temperament. Exercise has been proven to increase the level of HDL or "good" cholesterol while reducing LDL or "bad" cholesterol.

Garlic is an antique oxidant that he is a wonderful supplement that reduces high cholesterol, many people prefer to take garlic in a capsule rather than edit to their food. Garlic has been used for centuries as the natural remedy for a wide range of ailments including high blood pressure.

The well-known Indian spice Turmeric root or curcumin is a member of the ginger family that has been used successfully in several studies on controlling high cholesterol levels. Reducing the amount of oxidation of fatty acids is also another factor that helps to decrease the amount of LDL cholesterol in the blood.

In addition to garlic and turmeric, artichoke leaf extract works with your body can inhibit high cholesterol and triglycerides. It can also prevent the production of calcified plaque deposits on the walls of your arteries.

The antioxidant quality of green tea has been making headlines for its ability to reduce high cholesterol levels when taken as a beverage or in capsule form. In addition green tea contains a variety of vitamins, essential oils and polyphenols which provide many healthy benefits

The GoldShield Elite Company produces GarlicGuard and OC-Max, two nutritional supplements that can teach you in controlling your high cholesterol level. Even though many natural supplements have been proven effective and safe, you should always consult your physician before embarking on any new health regimen.