How to Diet Down NOW

Besides diet, other causes of high cholesterol are lifestyle, gender and the heritage of the individual.

Lifestyle issues and high cholesterol:

When we opt for convenience in eating over nutrition, we are setting ourselves up for problems. Eating fast foods and convenience foods results in eating too many fats and salts, which can raise our bad cholesterol levels. In addition, a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. If you want to see a graphic representation of this, consider renting the documentary movie “Supersize Me”. This documentary details the attempts of one man to live on fast foods alone. The results on his cholesterol and body health in just 30 days are truly frightening.

A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. It is never too late to start on this path.

Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Just 20 minutes of aerobic exercise, including walking, each day will lower cholesterol. Exercise does not have to be a large time or money commitment. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate.

Diet:

An important consideration in eating is choosing lower fat.

Buy cooking oils that are unsaturated. Use low fat cooking sprays to replace heavy oils whenever possible. Reduce your overall use of oils even further by using cooking techniques that require little or no oil.

Age and Gender:

Cholesterol levels increase with age. Women generally have a lower level than men from age 50 to 55. Once a woman starts menopause, the cholesterol level starts to increase.

While there is not much that you can do about your age, you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and Diet and by getting your cholesterol levels monitored.

Heritage:

Genetics play a key role in a person’s health and this includes the amount of cholesterol you might have.

Find out if your family battles with high levels of cholesterol and then bring this to your doctor’s attention right away. If you have a family history of heart disease and high cholesterol levels, work harder and start earlier in adopting a healthy lifestyle and eating plan.

The job of your arteries is to pump blood. The Dorsal Aorta or the main artery branches out into many smaller arteries. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Too much cholesterol in the blood - especially bad cholesterol - prevents arteries from working their best. High levels of bad cholesterol may even prevent arteries from functioning at all, since cholesterol can actually lead to blockages in your arteries.

Arteries are constructed of a tough exterior and a soft, smooth interior. Each artery has three specific layers:

The outer layer

The middle (muscular) layer

The inner layer.

Each are made up of epithelial cells. The middle layer is elastic and very strong. It helps pump the body’s blood. The inner layer is smooth and allows the blood to flow easily. As the heart beats, the arteries expand and are filled with blood. The heart relaxes and produces enough force to push the blood through. In a healthy person, this system works effectively and the blood can carry oxygen and other essentials throughout the body.

Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. High cholesterol levels fill arteries with thick substances that prevent your body from working well. Your heart becomes starved of required blood. If this happens often enough you can suffer a heart attack or a stroke.

Consider: Heart disease is one of the leading killers in North America. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. Why wouldn’t you want to take the simple steps necessary to lower your cholesterol and enjoy a better and possibly longer life?

Jimmy Cox
http://www.articlesbase.com/health-articles/factors-contributing-to-high-cholesterol-and-its-consequences-119800.html

While there is a plethora of drugs on the market that promise to lower your bad cholesterol and raise your good cholesterol, taking medication is not always the best option. There are several nasty side effects associated with cholesterol medications such as liver damage or muscle pain and weakness. Before deciding to pop a pill, remember, there are better ways to reach and maintain a normal cholesterol level. These can include lifestyle changes, changes in the types of foods you eat and changes in where you eat.

First, it should make sense that if you want to maintain a normal cholesterol level, you need to exercise. In order to lower cholesterol and prevent cholesterol build up in your arteries, you should get at least 20-30 minutes of aerobic exercise three times weekly. If you have any bad habits, such as cigarette smoking, you should quit in order to decrease your risk of heart disease. You should also limit your alcohol and sugar intake. These increase your cholesterol level by increasing the body’s weight.

Another way to maintain a normal cholesterol level is to eat fish at least three times weekly. This is because certain deep sea fishes contain Omega-3 fatty acid which can lower cholesterol. The best fish to choose include mackerel, salmon and albacore tuna. When choosing other meats, pay attention to the grading of the meat. Prime cuts of meat have the greatest fat content. If possible, read labels and choose only meats with a fat content of less than three grams per ounce.

Fiber is also an important part of your diet when trying to maintain a normal cholesterol level. Ideally you should consume 20-30 grams of fiber daily. Good sources of fiber include strawberries, apples, legumes, brown rice and oats. If you are unsure if you get enough fiber in your diet, you may want to use a fiber supplement to get the ideal amount.

When trying to eat a lower cholesterol diet, it is also important to be careful where you eat. Fast food should be avoided if you want to maintain a normal cholesterol level. Although these foods are quick and easy, they are also usually high in fat and sodium. Restaurants of this type are now offering menu choices with lower fat or cholesterol. But be sure you are aware of how these foods are prepared and their ingredients before you indulge.

A final note in your attempt to maintain a normal cholesterol level, avoid foods with a high sodium content. This suggestion is mentioned because most people with a high cholesterol level also have high blood pressure. By limiting your sodium intake, you can keep your blood pressure within normal limits.

In your attempt to reach and maintain a normal cholesterol level, there are several lifestyle changes you can make to help meet this goal. Choose your foods carefully, exercise and stop smoking. Although it may seem that taking a prescription to lower your cholesterol would be easiest, it is not best for your body. By lowering your cholesterol through exercise and Diet, you improve the health of your whole body.

Riley Hendersen
http://www.articlesbase.com/non-fiction-articles/nonmedical-ways-to-maintain-a-normal-cholesterol-level-118756.html

Statistics have extremely worrying results: about one quarter of the American adult population has a high blood pressure and need immediate help, to prevent the risk of kidney failure, stroke or heart attack.

Against the risk of hypertension and the complications derived from it, a healthy alimentation represents one of the most powerful weapons, because the attack of hypertension is annihilated and the blood pressure lowers.

The recommended diet is based on the increase of the amount of vegetables, fruits and aliments without fat or with low fat content and the decrease of the amount of salt, states the American Heart Association (AHA). This recommendation is the first one made by Nutrition Committee of AHA that associates the fruit with vegetables and low-fat aliments to the reduction of salt in the Diet for hypertensives.

Further, the importance of potassium, magnesium, calcium and low-fat foods in emphasized by the Nutrition Committee, that also advises to avoid the consume of sodium, products that increase cholesterol and fats.

A diet based on all these recommendation lowers blood pressure and neutralizes the effect of high blood pressure on other organs.

More room should be made in a hypertensive diet to dietary products, fruits and vegetables that have a rich content of vitamins, electrolytes and minerals, says dr.Kotchen, the one that made the report. Potassium is another vital element in controlling hypertension, which can be found in potassium, bananas, raisins and dates and it is proved by the studies to lower blood pressure.

The result of the Nutrition Committee’s study indicates a decrease by 15 % of the risk of stroke and by 6 % of that of heart attack, in case diastolic blood pressure is reduced by 2 units.

The most important of the above recommendations, the one that should be absolutely followed, is the one referring to the decreasing of the salt amount in a hypertensive’s alimentation.

In addition, weight should be kept strictly under control, and the alcohol consumption avoided or dramatically reduced, as the Nutrition Committee recommends.

Sebastian Bunten
http://www.articlesbase.com/health-articles/hypertension-and-lowering-blood-pressure-diet-113834.html

Excess cholesterol deposition in the body often turns out to be a facilitator of a host of maladies and complications such as coronary artery diseases. Although normal level of cholesterol is essential for hormonal functions, nerve protection and cell formation, its excess could affect the body adversely. Therefore cholesterol control seems mandatory for folks who are already having a high level of cholesterol or who are expected to possess high deposition of cholesterol. Normally obese or over weight people suffer from excess cholesterol deposition and they require to shed their extra body weight to normalize the levels of cholesterol.

All efforts to cholesterol control are aimed at bringing down the level of LDL cholesterol. LDL or low density cholesterol paves the way for narrowed arteries resulting in cardiovascular diseases. The other cholesterol HDL is not at all harmful.

There could be host of measures to curb excess deposition of LDL. From medication to exercises all contribute to the quest for lowering cholesterol. Although medication could give quick result, long term solution lies in a regulated diet along with daily workouts.

Dietary measures primarily focus on checking fat content. If you happen to be one suffering from this problem you should immediately stop consuming red meat and egg. If you can’t live without meat, you need to be contended with only poultry meat. Beef is particularly dangerous for folks with high levels of LDL. You should also avoid intake of milk products, although skimmed milk could be consumed.

In order to meet your calorie requirement you can increase consumption of fruits (particularly grape fruits), vegetables and other fiber products in absence of meet, milk products and egg. Vitamin E and C contribute in bringing down LDL cholesterol level, so products rich in these vitamins should be consumed in plenty.

Garlic and bean intake could be increased. Garlic is considered as one of the natural medicines for cholesterol control. You can consume few cloves of garlic everyday to reduce LDL. Different types of beans are rich in pectin that happens to be an effective cholesterol reducing agent.

Oat meal, omega 3 oils and olive oil are suggested to be used for folks afflicted with excess cholesterol. These dietary measures must be complimented with physical workouts in order to get desired level of slump in LDL cholesterol.

If you happen to be under stress you are likely to have excess LDL cholesterol because of high adrenalin secretion. So you are also needed to be stress free in order to reduce cholesterol.

These are some cholesterol controlling measures that could be easily adopted to curb the surge in LDL level. However for an alarming level of LDL deposition doctors recommend medication for quick results.

Ashish Jain
http://www.articlesbase.com/advice-articles/tips-to-control-cholesterol-with-Diet-74059.html

Almonds, soya beans and fish are all good sources of the essential fatty acids that our bodies need to keep cholesterol levels in our blood at acceptable levels. Even though cholesterol has been given a bad name in the press and the medical profession, you actually need a certain amount of cholesterol in you body as it is essential to many important bodily functions. Like free radicals, which are also needed in the body, it is the over production of cholesterol which can cause problems.

The new cholesterol lowering drugs, the statins, do prevent cardiovascular disease, but this is due to other mechanisms than cholesterol lowering. Unfortunately, they also stimulate cancer in rodents, disturb the functions of the muscles, the heart and the brain and pregnant women taking statins may give birth to children with malformations more severe than those seen after thalidomide.

Your body produces three to four times more cholesterol than you eat. The production of cholesterol increases when you eat little cholesterol and decreases when you eat much. This explains why the prudent diet cannot lower cholesterol more than on average a few per cent.

Cholesterol is a type of fat (lipid) that is found in your blood. It is important because high levels of cholesterol in your blood increase your risk of developing coronary heart disease (CHD one of the most common causes of death and disability in Europe, North America and Australia.

In the UK, about a quarter of deaths in men and one in five deaths in women under the age of 75 years are now caused by CHD, with another 13 to 14 per cent resulting from other related conditions affecting the heart and blood vessels. High rates of CHD occur particularly in the developed world, where lifestyle and dietary factors play important contributory roles. Within Europe, the incidence of CHD is higher in northern than in Mediterranean countries, and this difference is thought to be the result of dietary factors. The incidence of CHD rose after the Second World War, but is now falling in the UK. However, rates are now rising in developing countries, such as Singapore, Malaysia and eastern Europe.

Excesses of cholesterol in some people is actually a genetic disposition and not due to diet. But whether the excess is due to a diet of high cholesterols and saturated fats or a genetic factor, essential fatty acids in the form of omega 3

Julian Hall
http://www.articlesbase.com/health-articles/Diet-better-than-drugs-for-cholesterol-54814.html

Eating a good balance of different types of foods and exercising have long been recommended for keeping our cholesterol levels in check. High levels of cholesterol have been linked to heart disease. When these measures alone are not sufficiently maintaining the cholesterol levels then cholesterol medications may be required. If you need to take these then it is important that you are aware of what these cholesterol medications are and how they work.

All forms of cholesterol medication work in a similar manner. In our blood we have a mixture of lipids, including LDL, HDL and triglycerides. LDL is actually the form of cholesterol that we need to reduce. HDL cholesterol, on the other hand, can be classed as a beneficial form of cholesterol that the body needs to function properly. The cholesterol medications all work to reduce the levels of LDL and triglycerides in the blood and, in some cases, raise the levels of HDL.

The main types of cholesterol medications are HMG CoA reductase inhibitors, such as statin, nicotinic acid or niacin, fibric acid derivatives or fibrates and bile acid sequestants. The effects that each of these cholesterol medications has on the body varies and each one is specifically designed to address the cholesterol and triglyceride levels that are in the blood and those that are absorbed by the body. One is best for one person who needs to lower both their LDL and triglyceride levels is not going to be effective for someone who requires their levels of HDL to be increased. It is important to be sure that you are taking the right one.

Statin has been shown to be the most successful of the cholesterol medications in reducing the amount of LDL that a person has in their body as it inhibits the HMG CoA reductase. This is responsible for creating cholesterol in the body. Statin is most frequently prescribed in patients who are at greater risk of heart disease and strokes. There is medical evidence that statin also proves extremely effective at maintaining low levels of LDL cholesterol and triglycerides in people who have had a heart attack and significantly lowers the chances of them having another. Statin also works to increase the amount of HDL cholesterol in the body and any side effects are minor.

Nicotinic acid, or niacin, is probably better known as vitamin B. This nutrient can be supplied by eating a healthy Diet but additional amounts in cholesterol medication have proved effective in raising the HDL cholesterol levels in the body.

In cases where the triglyceride levels in the blood are too high fibric acid derivatives or fibrates are extremely effective at reducing them. This type of cholesterol medication works by lowering the amount of VLDL, a form of LDL cholesterol high in triglycerides, in the liver. This VLDL has been linked to pancreatitis as well as different forms of coronary heart disease.

The other type of cholesterol medication that is effective at reducing the LDL levels is bile acid sequestrants. The liver uses cholesterol to create bile acids. The bile acid sequestrants actually work by preventing the return of these bile acids from the intestines to the liver. The liver therefore makes more bile acids and the LDL cholesterol level is lowered. Often statin or niacin is taken in conjunction with bile acid sequestrants to achieve the overall levels required.

According to the National Cholesterol Education Program, there are over 9 million Americans who are taking cholesterol medication. While these drugs can be extremely effective it is also important that people are far more aware of the importance of eating a balanced diet and taking regular exercise.

Disclaimer: The information above should not be interpreted as medical advice. Please talk to a qualified professional for more information about cholesterol.

Heather Colman
http://www.articlesbase.com/non-fiction-articles/lowering-your-cholesterol-with-medications-70934.html

Fast food is considered a staple in many American diets today. Prepackaged items at the grocery store may be easy to prepare, but the labels suggest unhealthy levels of fat and calories. Sodium content is also a major concern. Many people fail to eat well-balanced meals. In a hurry, many people simply forage in the refrigerator for a quick bite, or grab something on the go.

Forget about trying to eat the recommended daily allowance from all the food groups. Therefore, it should be no surprise cholesterol levels are rising accordingly. When a doctor mentions the need to lower cholesterol levels, a patient will generally react in one of three different ways. He/she will adopt a “tomorrow” attitude, decide to die happy, or take personal responsibility toward making the appropriate changes.

Probably the most common reaction to high cholesterol is unbelief as to the serious repercussions. Many individuals believe the problem is no big deal. Tending to put off until tomorrow what should be dealt with today, could lead to disaster. For example, a 57-year-old man’s cholesterol levels are too high. However, he has lost a few extra pounds. Also, he walks a lot and gets plenty of exercise. In fact, he probably looks and feels better than he has in past years. Surely his cholesterol numbers will go down, and he will not have to worry about them anymore. Unfortunately, the man made a fatal error in judgment; he will never see 58.

Uneducated regarding the increased potential for life-threatening heart disease, individuals also tend to take a prescription and resume eating ice cream for dessert, fast food, and other high fat meals. Unfortunately, medicine is not a cure all. Unless individuals make the conscience choice to implement permanent changes in lifestyle, and begin making healthier choices, the medicine will not work as intended. Therefore, patients are still susceptible to cardiovascular disease.

People fail to realize high cholesterol and high blood pressure both contribute to heart attacks and strokes. Although the word is out regarding high blood pressure, motivating individuals to take the problem seriously, high cholesterol has not yet been elevated to the same level of concern. Health professionals are attempting to change patients’ perceptions regarding fatty deposits blocking blood flow.

Sadly, many people are too lazy, or unwilling to change, even when life hangs in the balance. Self-denial is not in their vocabulary. Rather than taking the health problem seriously and facing the truth, individuals choose to believe debilitating/deadly heart attacks and strokes will happen to the other guy. Personally, he/she will dodge the proverbial bullet.

However, fatalism is by far the worst attitude possible, when confronted with the serious health issues associated with high cholesterol. Nevertheless, a surprising number of people are essentially playing Russian roulette with life. Sadly, Americans are a fat society, literally and figuratively. From a young age, individuals are taught to look after number one, to go after wants, and not to let anything/anyone stand in the way. Unfortunately, the same skewed philosophy often translates into poor health habits.

For example, most people know to snack on fruits and vegetables, instead of a piece of chocolate cake. However, the cake tastes so much better, and the excuses start to fly. Dying prematurely seems like a remote possibility, and surely one piece of cake will not make the matter worse. Besides, if death comes early, at least the person will not have to sacrifice, and he/she will die happy. How sad!

By far, the best attitude is the responsible approach. Wise individuals will take the necessary steps to reduce cholesterol levels. Unless cholesterol levels are dangerously high, requiring immediate attention, doctors will suggest lifestyle changes in Diet, exercise, and stressors. Proactive people will embrace a healthier lifestyle by eating more fruits, vegetables, and other high fiber foods. In addition, a regular exercise routine becomes a permanent part of every day activities. While getting buff at the local gym may not be a personal choice, a daily walk is a good start to getting the cardiovascular system in good shape.

However, if the patient responsibly complies, and cholesterol levels are still high, a doctor may then suggest medication. However, a responsible person understands the medicine only aids the necessary changes. Medication is not a ticket to observe unhealthy habits. Controlling high cholesterol is an individual choice.

In summary, more Americans are being diagnosed with high cholesterol. Like hypertension, an elevated cholesterol level can become a silent killer. However, patients often choose to put treatment off until tomorrow, or live in a perpetual state of denial, until cardiovascular disease rules the day. Thankfully, wise people know controlling high cholesterol is a personal choice. Enlightened, a lifestyle change is a small price to pay for the opportunity to live a long and healthy life.

Erol Orderland
http://www.articlesbase.com/non-fiction-articles/personal-responsibility-in-lowering-your-high-cholesterol-99137.html

Lifestyle and diet changes are essential if your tests show high cholesterol and BP levels. Many people are also prescribed medication and I have read many questions by people asking for information on natural alternatives.

I am interested to know if anyone has tried help:cholesterol or help:blood pressure, 2 natural food supplements containing ingredients proven in clinical evidence to help maintain healthy levels. Has anyone got any feedback on how these products have worked for them?

I am asking this on behalf of the people behind these alternatives, Workswithwater, and if anyone is interested, more information is available on their website. You can get find the ‘help:’ products in Waitrose, Tescos, Holland & Barrett and ASDA.

The "Natural way" is to try diet and lifestyle changes first. This includes reducing saturated fats in your Diet, reducing the amount of salt you eat, generally eating healthily, limiting alcohol consumption and exercise. If you are overweight, it’s important you lose weight and if you smoke you need to stop. Sometimes this is enough to reduce blood pressure and cholesterol to a satisfactory level. However, sometimes it doesn’t and/or people may have other risk factors which mean they need to take Statins, etc.

There is no evidence that other "natural food supplements" that you buy from Tesco, Waitrose, Holland & Barrett or even ASDA will be of any help.