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Saturday, August 30, 2008
Monday, August 25, 2008
Types of Diets
There are many types of diets, each with their own specific goal. Most take discipline and extra time to get the full benefit of the diet.
Following is a list of some of these diets:
1. Low-calorie diets
2. Diabetic diets
3. Low-fat diets
4. Low-cholesterol diets
5. Low-sodium diets
6. Bland diets
7. High-fiber diets
The majority of recipes do not consider diet restrictions. They are created for the person who isn't concerned about special diets, only that the meal tastes good. Modifications have to be made to the recipe in order to use with diet restrictions.
Low-calorie diets are usually used for weight loss. You can generally eat most foods, but the quantity must be controlled in order to maintain the number of calories you wish to maintain. The idea is to consume fewer calories than your body will burn off. It is just a matter of planning each meal during the day and consume only the number of calories that is your goal.
Diabetic diets are designed to keep the level of blood sugar normal. If a person has an inadequate amount of insulin, which is the sugar-lowering hormone, a diabetic diet would be advised. This type of diet restricts carbohydrates, as well as saturated fats. Guidelines are provided by a doctor or dietitian for the quantities of each food group that a person needs to control this disorder. Foods of similar types and nutritional value are organized into food groups. The major food groups are milk, vegetable, fruit, bread, meat and fat.
Low-fat diets monitor the amount of fat content in all foods, both saturated and unsaturated. Depending on the reason for the diet, one may have only minor restrictions for the amount of fat intake, or they may have to avoid any fat completely.
Low-cholesterol diets are used when the cholesterol levels in the blood are higher than should be for good health. High cholesterol has adverse effects on the heart and arteries. Some foods to limit would be whole milk, whole eggs, cream, shellfish, and liver.
There are substitutes for some foods to help cooking for people on low-calorie, diabetic, low-fat, and low- cholesterol diets. Following are some of these substitutes.
1. Skim milk for whole milk
2. Skim milk for cream
3. Part-skim mozzarella cheese for cheddar cheese
4. Cornstarch for flour in thickening
5. Polyunsaturated oil for butter
6. Vegetable cooking spray for margarine
7. Skinless chicken for chicken with skin
8. Leave nuts out of the recipe.
Low-sodium diets are for someone who is retaining more water than is healthy. The body cannot handle the amount of sodium consumed. This diet is sometimes prescribed for people with high blood pressure, heart problems, and certain liver conditions. Some foods to avoid are salted cracker, frozen peas, salted, smoked meats, all cheeses, and the most obvious, salt.
Bland diets are used to prevent or relieve irritations of the stomach, such as ulcers.Highly seasoned foods are generally avoided. Foods to avoid are caffeine, alcohol, and spices, such as cayenne, chile powder, etc.
High-fiber diets act as a natural laxative. Foods included in fiber diets are bran, some raw vegetables, and whole- grain cereals.
The main goal of any diet is to still have the food taste good, regardless of the restrictions. It may take several modifications of a recipe to find this balance.
: article by Bob Boeck [ Bob Boeck is a Premier Member of the United States Personal Chef Association. He has passed the ServSafe Exam and is ServSafe Certified. Visit http://cooking-info.net for more articles on cooking and some recipes. ]
Following is a list of some of these diets:
1. Low-calorie diets
2. Diabetic diets
3. Low-fat diets
4. Low-cholesterol diets
5. Low-sodium diets
6. Bland diets
7. High-fiber diets
The majority of recipes do not consider diet restrictions. They are created for the person who isn't concerned about special diets, only that the meal tastes good. Modifications have to be made to the recipe in order to use with diet restrictions.
Low-calorie diets are usually used for weight loss. You can generally eat most foods, but the quantity must be controlled in order to maintain the number of calories you wish to maintain. The idea is to consume fewer calories than your body will burn off. It is just a matter of planning each meal during the day and consume only the number of calories that is your goal.
Diabetic diets are designed to keep the level of blood sugar normal. If a person has an inadequate amount of insulin, which is the sugar-lowering hormone, a diabetic diet would be advised. This type of diet restricts carbohydrates, as well as saturated fats. Guidelines are provided by a doctor or dietitian for the quantities of each food group that a person needs to control this disorder. Foods of similar types and nutritional value are organized into food groups. The major food groups are milk, vegetable, fruit, bread, meat and fat.
Low-fat diets monitor the amount of fat content in all foods, both saturated and unsaturated. Depending on the reason for the diet, one may have only minor restrictions for the amount of fat intake, or they may have to avoid any fat completely.
Low-cholesterol diets are used when the cholesterol levels in the blood are higher than should be for good health. High cholesterol has adverse effects on the heart and arteries. Some foods to limit would be whole milk, whole eggs, cream, shellfish, and liver.
There are substitutes for some foods to help cooking for people on low-calorie, diabetic, low-fat, and low- cholesterol diets. Following are some of these substitutes.
1. Skim milk for whole milk
2. Skim milk for cream
3. Part-skim mozzarella cheese for cheddar cheese
4. Cornstarch for flour in thickening
5. Polyunsaturated oil for butter
6. Vegetable cooking spray for margarine
7. Skinless chicken for chicken with skin
8. Leave nuts out of the recipe.
Low-sodium diets are for someone who is retaining more water than is healthy. The body cannot handle the amount of sodium consumed. This diet is sometimes prescribed for people with high blood pressure, heart problems, and certain liver conditions. Some foods to avoid are salted cracker, frozen peas, salted, smoked meats, all cheeses, and the most obvious, salt.
Bland diets are used to prevent or relieve irritations of the stomach, such as ulcers.Highly seasoned foods are generally avoided. Foods to avoid are caffeine, alcohol, and spices, such as cayenne, chile powder, etc.
High-fiber diets act as a natural laxative. Foods included in fiber diets are bran, some raw vegetables, and whole- grain cereals.
The main goal of any diet is to still have the food taste good, regardless of the restrictions. It may take several modifications of a recipe to find this balance.
: article by Bob Boeck [ Bob Boeck is a Premier Member of the United States Personal Chef Association. He has passed the ServSafe Exam and is ServSafe Certified. Visit http://cooking-info.net for more articles on cooking and some recipes. ]
Wednesday, August 20, 2008
Cholesterol and Your Body
What is cholesterol? Cholesterol is a solid, waxy substance produced by all animals as part of their normal metabolism. While cholesterol is not itself a fat, it is always found with fats in animal derived foods. Technically cholesterol is classed as a "lipid", a group of fat and fat-like substances that are insoluble in water but soluble in fat solvents. Studies have shown that 60-70% of all blood cholesterol is produced by the liver, not from pre-formed cholesterol in foods.
The liver manufactures two main carrier molecules, LDL and HDL, which bind with cholesterol. LDL (Low Density Lipoprotein) carries cholesterol to all the tissues in the body. It may be used for various metabolic functions, such as repair of cell membranes and hormone production. LDL-bound cholesterol tends to stick to damaged artery linings, where it may accumulate, later plugging up arteries and blocking blood flow. Hence LDL cholesterol is known as the "bad" cholesterol.
HDL (High Density Lipoprotein) carries cholesterol back to the liver from tissues throughout the body. The liver may convert HDL cholesterol to bile salts which are dumped into the intestine. There, they may be excreted from the body, if the diet is high in fiber. The body rids itself of excess cholesterol by the excretion of cholesterol in the form of fiber-bound, used bile salts. In this case, HDL cholesterol is known as the "good" cholesterol.
Current research shows that total blood cholesterol levels should ideally measure under 200 mg.% and definitely under 250mg.%. Certain lifestyle measures can be helpful in lowering total and LDL cholesterol, while raising HDL cholesterol:
a) regular aerobic exercise - jogging, brisk walking, swimming, etc.
b) routine of stress reduction techniques - meditation, prayer or laughter
c) reductlon of dietary fats and simple sugars from your diet
d) no smoking and minimal alcohol intake
e) high fiber diet - whole grains, beans lentils, peas and fresh vegetables
f) using olive oil as the main cooking oil
g) eating a lot of fish that is rich in fatty acids - sardines, salmon or cod
h) avoiding animal foods fried in oil and reduced intake of hydrogenated vegetable oils, shortenings and margarines
Some additional tips on different ways that fibers, vitamins, minerals and fatty acids may improve the body's cholesterol balance include:
a) lowering food cholesterol absorption by including pectin, alfalfa seeds, guar gum, oat and rice bran in your diet
b) decreasing reabsorption of bile salts from the intestine by including calcium, beta sitosterol, guar gum and psyllium husks in your diet
c) reducing total blood cholesterol levels by using all the fiber foods mentioned above, GTF chromium, copper, calcium and vitamins C and E (these also raise the HDL levels)
d) lowering LDL cholesterol levels with oat bran, guar gum, copper niacin (B-3) and vitamin C.
By implementing the above lifestyle suggestions and diet practices, you can take preventive measures in lowering your LDL cholesterol.
: article by Pamela Nathan [ Pamela Nathan founded Ecology Health Center, trading online as www.Crohns.net, where her unique approach to complementary health care combines both Western and Eastern philosophies using products and techniques that promote long term benefits. She has over 25 years of successful experience in treating people suffering with diverse digestive conditions like Crohn's Disease, Ulcerative Colitis, and Irritable Bowel Syndrome (IBS). ]
The liver manufactures two main carrier molecules, LDL and HDL, which bind with cholesterol. LDL (Low Density Lipoprotein) carries cholesterol to all the tissues in the body. It may be used for various metabolic functions, such as repair of cell membranes and hormone production. LDL-bound cholesterol tends to stick to damaged artery linings, where it may accumulate, later plugging up arteries and blocking blood flow. Hence LDL cholesterol is known as the "bad" cholesterol.
HDL (High Density Lipoprotein) carries cholesterol back to the liver from tissues throughout the body. The liver may convert HDL cholesterol to bile salts which are dumped into the intestine. There, they may be excreted from the body, if the diet is high in fiber. The body rids itself of excess cholesterol by the excretion of cholesterol in the form of fiber-bound, used bile salts. In this case, HDL cholesterol is known as the "good" cholesterol.
Current research shows that total blood cholesterol levels should ideally measure under 200 mg.% and definitely under 250mg.%. Certain lifestyle measures can be helpful in lowering total and LDL cholesterol, while raising HDL cholesterol:
a) regular aerobic exercise - jogging, brisk walking, swimming, etc.
b) routine of stress reduction techniques - meditation, prayer or laughter
c) reductlon of dietary fats and simple sugars from your diet
d) no smoking and minimal alcohol intake
e) high fiber diet - whole grains, beans lentils, peas and fresh vegetables
f) using olive oil as the main cooking oil
g) eating a lot of fish that is rich in fatty acids - sardines, salmon or cod
h) avoiding animal foods fried in oil and reduced intake of hydrogenated vegetable oils, shortenings and margarines
Some additional tips on different ways that fibers, vitamins, minerals and fatty acids may improve the body's cholesterol balance include:
a) lowering food cholesterol absorption by including pectin, alfalfa seeds, guar gum, oat and rice bran in your diet
b) decreasing reabsorption of bile salts from the intestine by including calcium, beta sitosterol, guar gum and psyllium husks in your diet
c) reducing total blood cholesterol levels by using all the fiber foods mentioned above, GTF chromium, copper, calcium and vitamins C and E (these also raise the HDL levels)
d) lowering LDL cholesterol levels with oat bran, guar gum, copper niacin (B-3) and vitamin C.
By implementing the above lifestyle suggestions and diet practices, you can take preventive measures in lowering your LDL cholesterol.
: article by Pamela Nathan [ Pamela Nathan founded Ecology Health Center, trading online as www.Crohns.net, where her unique approach to complementary health care combines both Western and Eastern philosophies using products and techniques that promote long term benefits. She has over 25 years of successful experience in treating people suffering with diverse digestive conditions like Crohn's Disease, Ulcerative Colitis, and Irritable Bowel Syndrome (IBS). ]
Saturday, August 16, 2008
7 Best Foods for Diet
Fruits and vegetables are best foods for diet when it comes to weight loss; they keep you full on relatively few calories. Of course there are many super foods, some you've never heard of and others you've simply forgotten about. Here, I've listed few best foods so you can make a place for them on your table and improve your health without a doctor's prescription.
* Avocados are a good source of heart-healthy monounsaturated fat, folic acid and potassium, which helps regulate blood pressure and relax muscles. It's a high fiber food and you'll also get protein, a good dose of vitamins A, E and B. The rich and creamy avocado is one of the best foods for diet and has been called the chocolate of fruits. Consume this food as salads or as a great side dish.
* Beets are naturally sweeter than any other vegetable and are one of the best sources of both foliate and butane. These two nutrients work together to lower your blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease. You can eat the leaves and stems, which are also packed with vitamins, minerals, and antioxidants.
* Soybeans can make your body stop storing fat. Soy is high in protein and the bean also serves up generous helpings of fiber, calcium, potassium, iron, phosphorus and magnesium. How you eat this flexible food is up to you, cooked and mixed in salads, roasted for snacks or in tofu, or soymilk.
* Cabbages are best foods for diet as one cup of chopped cabbage has just 22 calories, and it's loaded with valuable nutrients. Sulforaphane, a chemical in cabbage will increase your body's production of enzymes that deactivate cell-damaging free radicals and thus reduce any risk of cancer. Put cabbage on your burgers to add a satisfying crunch or, for an even better sandwich topping or side salad.
* Kale has an earthy flavor that some people enjoy, but others find unappetizing. The health benefits of kale are credited to sulphur-containing phytonutrients. Kale is extremely sparse on calories, has no saturated fat, and does not cause widespread allergic reactions. It can be washed, chopped up, and mixed into a healthy salad and consumed raw.
* Sweet Potatoes have a rich content of vitamins, calcium, iron, phosphorous and other nutrients, which are required by a person to stay healthy and fit. They are rich in Vitamins like A and C, which are powerful antioxidants which help in removing free radicals from the body that could lead to various health problems. The health benefits are numerous and are full with high nutritious value, which provides overall health and protection to the body.
* The lentil is high in potassium, calcium and iron, and a good source of B vitamins, phosphorus and copper. You can involve lentils in your best foods for diet, as they are a very good source of cholesterol lowering fiber. Also, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal.
The above-mentioned are best foods for diet as they are excellent source of fiber, vitamins, and minerals and are high in phytonutrients and antioxidant compounds. Also, they are low in calorie density and help reduce the risk of heart disease and many other health conditions. Readily available, what else do you need for a healthy life style?
: article by Tony Leong [ Do you want to lose weight and get fit in 30 days? Download Tony Leong Weight Loss System at http://www.tonyleongweightloss.com for free. For limited time only. ]
* Avocados are a good source of heart-healthy monounsaturated fat, folic acid and potassium, which helps regulate blood pressure and relax muscles. It's a high fiber food and you'll also get protein, a good dose of vitamins A, E and B. The rich and creamy avocado is one of the best foods for diet and has been called the chocolate of fruits. Consume this food as salads or as a great side dish.
* Beets are naturally sweeter than any other vegetable and are one of the best sources of both foliate and butane. These two nutrients work together to lower your blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease. You can eat the leaves and stems, which are also packed with vitamins, minerals, and antioxidants.
* Soybeans can make your body stop storing fat. Soy is high in protein and the bean also serves up generous helpings of fiber, calcium, potassium, iron, phosphorus and magnesium. How you eat this flexible food is up to you, cooked and mixed in salads, roasted for snacks or in tofu, or soymilk.
* Cabbages are best foods for diet as one cup of chopped cabbage has just 22 calories, and it's loaded with valuable nutrients. Sulforaphane, a chemical in cabbage will increase your body's production of enzymes that deactivate cell-damaging free radicals and thus reduce any risk of cancer. Put cabbage on your burgers to add a satisfying crunch or, for an even better sandwich topping or side salad.
* Kale has an earthy flavor that some people enjoy, but others find unappetizing. The health benefits of kale are credited to sulphur-containing phytonutrients. Kale is extremely sparse on calories, has no saturated fat, and does not cause widespread allergic reactions. It can be washed, chopped up, and mixed into a healthy salad and consumed raw.
* Sweet Potatoes have a rich content of vitamins, calcium, iron, phosphorous and other nutrients, which are required by a person to stay healthy and fit. They are rich in Vitamins like A and C, which are powerful antioxidants which help in removing free radicals from the body that could lead to various health problems. The health benefits are numerous and are full with high nutritious value, which provides overall health and protection to the body.
* The lentil is high in potassium, calcium and iron, and a good source of B vitamins, phosphorus and copper. You can involve lentils in your best foods for diet, as they are a very good source of cholesterol lowering fiber. Also, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal.
The above-mentioned are best foods for diet as they are excellent source of fiber, vitamins, and minerals and are high in phytonutrients and antioxidant compounds. Also, they are low in calorie density and help reduce the risk of heart disease and many other health conditions. Readily available, what else do you need for a healthy life style?
: article by Tony Leong [ Do you want to lose weight and get fit in 30 days? Download Tony Leong Weight Loss System at http://www.tonyleongweightloss.com for free. For limited time only. ]
Tuesday, August 12, 2008
Do You Need To Lower Cholesterol Naturally
You might be surprised to know that your brain needs cholesterol to function as does the synthesis of your bile and even the production of your sex hormones.
You ought to be aware that in-fact cholesterol does not clog your arteries unless there is something for it to attach to in your arteries in the very first place. Existence of such a rough surface results from inflammation due to excessive homocysteine levels.
Briefly, excessive homocysteine levels cause irritation (sub-clinical inflammation) in the artery cell walls and it is on the rough surfaces thus caused, and are now protruding in the artery cavity, to which ldl cholesterol attaches as it courses through the arteries as part of your blood stream. That causes restriction of the space needed by your bloodstream as it circulates, hence the heart now has to pump harder in an attempt to get the bloodstream volume moving, and right there is your high blood pressure. Atherosclerosis and arteriosclerosis are also right here, as is heart attack or stroke, all from the same origin, but for the sake of profits they are handled as if they are all different.
One simple, natural, safe and clinically proven approach can tackle those specific concerns. And it is available almost for a song, at a healthy food store in your neck of the woods, or if you prefer there will be a link at the end of this post.
It must be emphasized that you must take good control of your health by making sure that good and proper nutrition is at the highest of your considerations. Natural unprocessed foods are excellent at lowering cholesterol naturally. If you eat beef, be absolutely sure that IT IS GRASS-FED and not not not grain-fed beef. It is from grain-fed beef that your homocysteine levels spike up tremendously.
Lower bad Cholesterol
Reader, you do know that your normal body temperature is 37 degrees Centigrade (98.4 degrees Fahrenheit) and cholesterol melts at 149 degrees Centigrade. Now then, suppose that some cholesterol has accumulated in your arteries causing a partial dam-like effect, so that you are still able to move about. It would certainly help to lower that cholesterol if you could liquify it or melt it. By the way, you never ever want your total cholesterol levels too low, you could kick the bucket as a result of too low cholesterol. But done naturally, nature has automatic safeguards.
Already then,as reported in the Journal of American Oil Chemist's Society, it was F.A. Vanderheuvel, a Canadian clinical researcher who found that cholesterol becomes very soluble in your bloodstream provided there is enough Lecithin there.
That clinical research was replicated at the Boston University by D.L. Small, who reconfirmed the findings of the Canadian researcher, that both fat-protein molecules HDL and LDL, that transport cholesterol, do contain lecithin. The fat protein portion of HDL has twice as much lecithin as that of ldl.
Take a look at this nature's miracle, those fats in HDL are 53% lecithin and 27% cholesterol while fats in the LDL are only 29% lecithin and a high 45% cholesterol. Obviously the HDL portion of your cholesterol has a much higher content of beneficial lecithin. Now reader, do you see the origins of the nicknames "good cholesterol" for hdl and "bad cholesterol" for ldl? Interesting, isn't it?
Yes reader, you have guessed correctly that you do not hear about nature's miracles such as this, because it cannot be patented.
Protect your heart
Now you can easily, affordably, naturally, safely and effectively protect your heart by automatically naturally balancing your cholesterol levels. A reminder is that good and proper nutrition has to be your foundation to good health and keeping it there.
How to lower cholesterol
As a cholesterol lowering diet, one to two tablespoonfuls of lecithin daily, and that could be mixed in your natural smoothies, fresh juices, yogurt, cold soups or even sprinkled on fruit or even a salad, and that gives you a number of ways to lower bad cholesterol.
: article by asprings [ Hello reader, I am Alice Springs with backgrounds in nutrition, soils and health, and blog about clinically safe, effective and natural answers to ill-health. http://www.healthbodyhuman.com/do-you-need-to-lower-cholesterol-naturally/ ]
You ought to be aware that in-fact cholesterol does not clog your arteries unless there is something for it to attach to in your arteries in the very first place. Existence of such a rough surface results from inflammation due to excessive homocysteine levels.
Briefly, excessive homocysteine levels cause irritation (sub-clinical inflammation) in the artery cell walls and it is on the rough surfaces thus caused, and are now protruding in the artery cavity, to which ldl cholesterol attaches as it courses through the arteries as part of your blood stream. That causes restriction of the space needed by your bloodstream as it circulates, hence the heart now has to pump harder in an attempt to get the bloodstream volume moving, and right there is your high blood pressure. Atherosclerosis and arteriosclerosis are also right here, as is heart attack or stroke, all from the same origin, but for the sake of profits they are handled as if they are all different.
One simple, natural, safe and clinically proven approach can tackle those specific concerns. And it is available almost for a song, at a healthy food store in your neck of the woods, or if you prefer there will be a link at the end of this post.
It must be emphasized that you must take good control of your health by making sure that good and proper nutrition is at the highest of your considerations. Natural unprocessed foods are excellent at lowering cholesterol naturally. If you eat beef, be absolutely sure that IT IS GRASS-FED and not not not grain-fed beef. It is from grain-fed beef that your homocysteine levels spike up tremendously.
Lower bad Cholesterol
Reader, you do know that your normal body temperature is 37 degrees Centigrade (98.4 degrees Fahrenheit) and cholesterol melts at 149 degrees Centigrade. Now then, suppose that some cholesterol has accumulated in your arteries causing a partial dam-like effect, so that you are still able to move about. It would certainly help to lower that cholesterol if you could liquify it or melt it. By the way, you never ever want your total cholesterol levels too low, you could kick the bucket as a result of too low cholesterol. But done naturally, nature has automatic safeguards.
Already then,as reported in the Journal of American Oil Chemist's Society, it was F.A. Vanderheuvel, a Canadian clinical researcher who found that cholesterol becomes very soluble in your bloodstream provided there is enough Lecithin there.
That clinical research was replicated at the Boston University by D.L. Small, who reconfirmed the findings of the Canadian researcher, that both fat-protein molecules HDL and LDL, that transport cholesterol, do contain lecithin. The fat protein portion of HDL has twice as much lecithin as that of ldl.
Take a look at this nature's miracle, those fats in HDL are 53% lecithin and 27% cholesterol while fats in the LDL are only 29% lecithin and a high 45% cholesterol. Obviously the HDL portion of your cholesterol has a much higher content of beneficial lecithin. Now reader, do you see the origins of the nicknames "good cholesterol" for hdl and "bad cholesterol" for ldl? Interesting, isn't it?
Yes reader, you have guessed correctly that you do not hear about nature's miracles such as this, because it cannot be patented.
Protect your heart
Now you can easily, affordably, naturally, safely and effectively protect your heart by automatically naturally balancing your cholesterol levels. A reminder is that good and proper nutrition has to be your foundation to good health and keeping it there.
How to lower cholesterol
As a cholesterol lowering diet, one to two tablespoonfuls of lecithin daily, and that could be mixed in your natural smoothies, fresh juices, yogurt, cold soups or even sprinkled on fruit or even a salad, and that gives you a number of ways to lower bad cholesterol.
: article by asprings [ Hello reader, I am Alice Springs with backgrounds in nutrition, soils and health, and blog about clinically safe, effective and natural answers to ill-health. http://www.healthbodyhuman.com/do-you-need-to-lower-cholesterol-naturally/ ]
Boost Your Good Cholesterol
Cholesterol is a fatty substance which is found in the tissues of the body of all animals. It is found in the blood of man and animals also. Cholesterol scares every human being a lot because, a majority of the people have a feeling that cholesterol is bad. But believe me there is good as well as bad cholesterol. Good cholesterol can be increased in our body by working out for long hours.
The food that we eat contains 20% of the cholesterol in our body. The remaining 80% is manufactured by the liver. But the cholesterol that is obtained from your work out is good. Working out for this purpose has to be for long hours which extends beyond half an hour. This was discovered by a new research review by Japanese researchers.
Types of cholesterol:
Bad cholesterol that is low-density lipoprotein and good cholesterol that is high-density lipoprotein are the two types of cholesterol in our body. Too much of bad cholesterol causes heart disease. But good cholesterol helps to remove bad cholesterol. Actually bad cholesterol gets deposited on the walls of arteries and good cholesterol helps to remove this by transporting if to the liver for elimination.
In order to increase good cholesterol an individual has to take up at least two hours or work out per week. These work outs can be in the form of aerobic exercises. The exercises include walking, biking or even swimming. Brief bouts of these exercise is not helpful.
Tai Chi and art of living also promotes good cholesterol in our body. Deep breathing associated with art of living, helps the flow of blood to all parts of the body. Meditation prevents the arteries from hardening. Proper exercise and balanced diet can improve good cholesterol in an individual's body.
Changes to be made in order to boost your good cholesterol:
o Stop smoking:
As smoking brings down the level of HDL cholesterol it increases the tendency of the blood to clot. To stop this you can quit smoking. You can take your doctor's advice to stop smoking and also medication to decrease nicotine cravings.
o Maintain your weight:
Your weight is also related to your HDL level. If you exercise your way to reduce your weight it will also help in increasing your HDL level. Bring in permanent changes in your life so that you can keep your weight in a healthy array. Adopt changes in your eating habits and exercise.
o Increase your physical activity:
Regular aerobic exercise increases HDL. At least 30-60 minutes of regular aerobic activity will help you to increase your HDL level. You can even go for a brisk walk. If you are not able to take longer workouts, you can do it as smaller sessions throughout the day.
o Select healthier fats:
Fats can be included in your diet but with a limit. 25-35% of fat can be taken with your diet. You should avoid saturated fat in your diet. Also discard food that contains trans fats which boosts LDL cholesterol. Nuts, fish and foods comprising omega-3 fats are also good options to be included in your diet.
oTake alcohol in moderation:
Red wine can be used in moderation and it helps in increasing HDL level. One drink for women and one to two drinks for men in a day is the recommendation for a healthy life.
oIncrease Fiber intake:
Include food such as whole grains, bran, fruits and vegetables in your diet. These foods contain more dietary fiber. Fiber raises HDL levels and it also helps you to lose your weight.
: article by Chris McCombs [ Chris McCombs is a personal trainer. He runs a program called Long Beach Weight Loss ( http://www.socalworkout.com/ ). Chris owns fitness and training business Positively Fit Inc. helping people all over Southern California lose fat and get the body they want. You can learn more about Chris at http://www.socalworkout.com ]
The food that we eat contains 20% of the cholesterol in our body. The remaining 80% is manufactured by the liver. But the cholesterol that is obtained from your work out is good. Working out for this purpose has to be for long hours which extends beyond half an hour. This was discovered by a new research review by Japanese researchers.
Types of cholesterol:
Bad cholesterol that is low-density lipoprotein and good cholesterol that is high-density lipoprotein are the two types of cholesterol in our body. Too much of bad cholesterol causes heart disease. But good cholesterol helps to remove bad cholesterol. Actually bad cholesterol gets deposited on the walls of arteries and good cholesterol helps to remove this by transporting if to the liver for elimination.
In order to increase good cholesterol an individual has to take up at least two hours or work out per week. These work outs can be in the form of aerobic exercises. The exercises include walking, biking or even swimming. Brief bouts of these exercise is not helpful.
Tai Chi and art of living also promotes good cholesterol in our body. Deep breathing associated with art of living, helps the flow of blood to all parts of the body. Meditation prevents the arteries from hardening. Proper exercise and balanced diet can improve good cholesterol in an individual's body.
Changes to be made in order to boost your good cholesterol:
o Stop smoking:
As smoking brings down the level of HDL cholesterol it increases the tendency of the blood to clot. To stop this you can quit smoking. You can take your doctor's advice to stop smoking and also medication to decrease nicotine cravings.
o Maintain your weight:
Your weight is also related to your HDL level. If you exercise your way to reduce your weight it will also help in increasing your HDL level. Bring in permanent changes in your life so that you can keep your weight in a healthy array. Adopt changes in your eating habits and exercise.
o Increase your physical activity:
Regular aerobic exercise increases HDL. At least 30-60 minutes of regular aerobic activity will help you to increase your HDL level. You can even go for a brisk walk. If you are not able to take longer workouts, you can do it as smaller sessions throughout the day.
o Select healthier fats:
Fats can be included in your diet but with a limit. 25-35% of fat can be taken with your diet. You should avoid saturated fat in your diet. Also discard food that contains trans fats which boosts LDL cholesterol. Nuts, fish and foods comprising omega-3 fats are also good options to be included in your diet.
oTake alcohol in moderation:
Red wine can be used in moderation and it helps in increasing HDL level. One drink for women and one to two drinks for men in a day is the recommendation for a healthy life.
oIncrease Fiber intake:
Include food such as whole grains, bran, fruits and vegetables in your diet. These foods contain more dietary fiber. Fiber raises HDL levels and it also helps you to lose your weight.
: article by Chris McCombs [ Chris McCombs is a personal trainer. He runs a program called Long Beach Weight Loss ( http://www.socalworkout.com/ ). Chris owns fitness and training business Positively Fit Inc. helping people all over Southern California lose fat and get the body they want. You can learn more about Chris at http://www.socalworkout.com ]
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