Reduce Cholesterol in Natural way and Reduce Weight
Foods to avoid
- Read the labels carefully! That may say it’s only 330 calories a serving, but did you notice that there are 3 servings in the package?
- Replace saturated fat rich products such as ghee, butter, palm oil, lard and coconut oil with products containing healthier monounsaturated and polyunsaturated fats such as olive, rapeseed and sunflower oils and spreads.
- Eat fish twice a week, and make one of them oily (non-white fleshed fish).Oily fish is rich in omega 3 fats that helps maintain heart health.
- Consider sterol or stanol-enriched foods, such as spreads.These can help to reduce LDL cholesterol levels as part of a healthy balanced diet. Or consider taking a one-a-day stanol or sterol-ester ‘shot’ drink before or after your main meal for maximum cholesterol lowering effect.
- To avoid a heart attack, research has found that a key strategy is getting LDL (bad) cholesterol way down. Striving for LDL levels of 100 and below is good, but dropping to 80 and lower may be even better.
- Vitamin D Reduces Heart strokes and Keep Heart Healthy.
- It’s OK to snack between meals on a diet to lower cholesterol. In fact, eating 5 or 6 small meals a day instead of 3 large ones can help you avoid “crashing” between meals and overeating. Stock up on healthy snacks like carrot sticks, apples or a small handful of nuts.
- Switch from white breads and pasta to wholewheat varieties for more heart healthy fibre.
- Don’t drink your calories. Cut back on fizzy drinks, large glasses of fruit juice and alcohol. Hydrate with water instead. If you must have fizzy drinks, switching to diet drinks will cut both sugar and calorie intake.
- Close the night kitchen. Snacking in front of the TV after dinner is the source of many unnecessary calories. Close the kitchen at a certain time – say, 2 to 3 hours before you go to bed – and don’t open the fridge or the cupboards after that time. If you feel peckish – chew some gum.
Intake of Drugs that More Effects on Cholesterol, Negative Impacts of Drugs.
In both studies, mega-doses of statins (a doubling and tripling of regular doses) drove LDL levels way down. But in both studies, mega-doses also caused problems. Suffering from adverse side effects like muscle pain, memory loss, and elevated liver enzymes, patients on the high doses stopped taking their medications at twice the rate of patients on regular doses.
Muscle pain, also called myopathy, occurs in 2% to 11% of people treated with stains, reported investigators at the University of Wisconsin Hospital and Clinics in Madison, and although the pain usually subsides once the stain is discontinued, it can take several months to do so. Like previous studies,the Wisconsin scientists also found that the negative side effects of stains increased as dosages increased.
Diet to maintain low Cholesterol
Foods naturally rich in soluble fiber have proven particularly good at lowering cholesterol. Excellent sources include oats, oat bran, barley, peas, yams, sweet potatoes and other potatoes, as well as legumes or beans, such as pinto beans, black beans, garbanzo beans, and peas. Vegetables rich in soluble fiber include carrots, Brussels sprouts, beets, okra, and eggplant. Good fruit sources are berries, passion fruit, oranges, pears, apricots, nectarines, and apples. The protien include lentils, peas, and beans, such as pinto beans, red beans, white beans, and soybeans. They’re full of nutritional riches and are a very healthy, protein-packed alternative to meat. Legumes help lower total cholesterol, LDL cholesterol, blood sugar, and insulin levels, and may even lower cancer risk.
Nuts and seeds have been proven to modestly lower LDL cholesterol levels. To avoid blood-pressure raising salt, choose raw or dry-roasted, unsalted varieties. To avoid gaining weight, don’t eat more than 1 ounce daily since nuts and seeds are dense with calories (averaging about 175 calories per ounce).
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Be Healthy with Loss weight
Losing excess weight is beneficial for all sorts of reasons, from improving your cholesterol profile to preventing diseases epidemic in industrialized societies, including type 2 diabetes, high blood pressure, heart attacks, strokes, gout, and many types of cancer.
Do keep in mind that it’s important to limit fat intake, even so-called “good” fats like olive oil, because any fat is dense with calories, which means heavy consumption can easily lead to a heavy body.
Eating outside Food? you are at Danger
As a nation we love to eat out. However, if it’s a regular feature of your social life you should consider these simple tips for enjoyment and health.
Before you order
- If you are trying a new restaurant, take time to study the menu. Not sure which of 2 choices to go for? Choose the one that sounds the healthiest, ingredient wise.
- Is the bread basket and butter left in front of you on the table? Pass it around and make sure it’s not in your reach. If you’re still tempted, don’t deliberate on what to choose. Pick up the smallest piece possible, ideally the one with seeds.
- Ask for water at the table, and drink a glass before your food arrives.
- Drink two full glasses of water before your food arrives.
- Avoid foods described in the following way buttery, buttered, fried, pan-fried, creamed, escalloped or au gratin (with cheese), or those coated in a rich cheesy sauce.