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Tuesday, May 11, 2010

How I Learned to Reduce Bad Cholesterol in 1 Hour?

a. The Myth of Cholesterol - the Bad and the Good

For some people, cholesterol is bad because they do not know there are two types of it. These two types are LDL and HDL - the bad cholesterol is called LDL, while the good one is called HDL. Plaques can form on one’s arteries if you have a lot of LDL in the bloodstream. Eventually, your arteries will get narrow as a result of being clogged up and it will block off blood flow. The truth is, your high cholesterol is not caused by dietary cholesterol but by other things. This is caused by excessive amounts of Tran’s fat and saturated fat. Exercise and eating a lot of fiber and unsaturated fats will do a lot to keep cholesterol down.

b. The Meaning of Numbers in Cholesterol

Adults should see to it that they have their cholesterol checked every 5 years. Four results are given to you, which will show the levels for your LDL cholesterol, Triglycerides, total cholesterol and HDL cholesterol. Should you find your cholesterol levels over or even under the normal range, you need to diet and exercise as a result.
Total Cholesterol - less than 200 mg/dL (5.2 mmol/L)
LDL Cholesterol - less than 100 mg/dL (2.6 mmol/L)
HDL Cholesterol - greater than 40 mg/dL (1.0 mmol/L)
Triglycerides - less than 150 mg/dL (1.7 mmol/L)


c. Vitamin E and Heart Protection

You can find Vitamin E in many nuts, leafy vegetables and vegetable oils. While it cannot prevent a stroke, Vitamin E can still reduce your risk for heart disease.

d. Top Five Foods that Lower Cholesterol

1. Oatmeal and Oat Bran: These contain a high amount of soluble fiber, which can
lower LDL.

2. Fish: Fish is a great source of omega 3 fatty acids, which lowers LDL and raises
HDL.

3. Nuts: Not only are nuts high in fiber, but they contain the healthy fats you need
to keep LDL in check.

4. Plant Sterols: This is found in foods like margarine, salad dressing, orange juice,
and functional cookies. 2 grams per day will lower your LDL by 10-15%.

5. Soy: This popular meat replacement can lower LDL by up to 3%.

e. Plant Sterols and Benefits to Health

Plant sterols can be found in foods such as Benecol Spread, granola bars, VitaTops Muffin Tops and fat free milk. To help your heart, you should eat a lot of plant sterols-packed food and stop eating foods with saturated fat. You should know that this does not balance out a diet rich in saturated fats. To be in control of your cholesterol, you should still eat healthy and exercise often.



About the Author - Deborah H. Land writes for the low fat cholesterol diet blog, her personal hobby website she uses to help people eat healthy to lower bad cholesterol levels.

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