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Monthly Archives: May 2017

Diet for High Cholesterol

Ingredients List: If you buy any packaged and/or processed foods you need to read the nutrition label and the ingredients list. In those two charts are the clues about whether or not the food is safe to eat.

The nutrition label will tell you how much cholesterol is in the product, but it really isn’t the most important number. The amount of saturated fat is the most important. Some packaged foods are low in cholesterol but the fats will still clog the arteries.

The ingredients tell you where the fats come from. Phrases like “trans fat” and “hydrogenated vegetable oil” are signs that you don’t want to eat that product.

Recipes: There are sites all over the internet that give recipes for any condition known to mankind. If you are new to cooking these will be very helpful in getting you started, but you should choose with care. If it looks like something you wouldn’t like, don’t make it. That’s the fastest way to skip a heart healthy diet. I know this from experience.

Experiment: This has been by far the most successful at our house. I look at regular recipes, those we know we like, and tweak them. So it calls for butter. Instead, use olive oil or split it fifty fifty with olive oil. Same with bacon.

Ideal Cholesterol Ratio

The ideal cholesterol ratio is about 3.5:1. So AHA recommends that we should keep our cholesterol ratio at or below 5:1. You can talk to your doctor about the best numbers for you.

If you know your cholesterol numbers or levels, you can work with your doctor to find your ideal cholesterol ratio. You can work together to identify the proper treatments for you. Like making simple lifestyle changes on what you eat, how often you need to exercise or even taking cholesterol supplements or medicines like statins, if necessary, so you can reach your ideal ratio.

Lowering your LDL and increasing the level of your HDL, reduces your risk of having cardiovascular disease. High-density lipoprotein (HDL) is the good cholesterol. HDL benefits lies in the fact that it carries LDL (Bad) Cholesterol back to the liver which cleanses cholesterol from the bloodstream.

Low-density lipoprotein cholesterol (LDL) is the bad cholesterol. The higher LDL, the greater the risks of heart attack. The excess cholesterol can build up and stick to the walls of your arteries when level of LDL is high. This causes plaque; plaque formation can cause atherosclerosis which is the hardening of the arteries. When the plaque becomes wobbly, a blood clot can form, suddenly blocking an artery. That can cause a heart attack.

The Total Cholesterol

When your cholesterol is tested, you get a number for total cholesterol, HDL number, and the LDL number. The total cholesterol will be more than the sum of the LDL and HDL numbers. The acceptable HDL cholesterol level is at least 40mg/dL. Optimal HDL cholesterol are higher than 60. An optimal LDL cholesterol level is under 100 mg/dL. If it’s high because of the HDL number, your health is not necessarily in danger. However, if it’s high because your LDL cholesterol number, it’s important to talk with your doctor about your health risks.

Dangerous Levels

High cholesterol level can be a risk factor for heart attack and stroke. Blockages that prevent sufficient blood flow in the coronary arteries can lead to a form of chest pain called angina. Angina is a common symptom of coronary artery disease. If you have high cholesterol, your doctor will want to know your LDL and HDL levels before deciding whether you need treatment and what sort of treatment you need.

Atherosclerosis Facts

Atherosclerosis refers to the medical condition also known as hardening of the arteries. Arteries are important to supply blood to all parts of the body and ensure all bodily activities are carried out normally. The arteries basically become lined with plaque. Plaque is made up of fat, cholesterol, calcium, and other substances that are blood constituents. They slowly start lining the inside walls of the arteries. This blockage doesn’t happen overnight. It is a very slow and gradual process, which can even start in childhood. It’s important for all of us to pay attention since the condition may go unnoticed until it’s severe enough to cause problems with bodily functions. Any artery of the human body, be it in the brain, heart, kidney or arms can be affected by it. So it becomes of vital importance to take necessary precautions. Soft plaque tends to get detached at times by blood flow and can cause blockage elsewhere if it gets stuck. This is a major cause of concern as it could lead to strokes and even death in some cases.

There are a few other atherosclerosis facts that are important to be aware of if you wish to prevent atherosclerosis from happening. First, understand that prevention is most important. So, start early and build towards a better and healthier lifestyle. Pay attention to any signals your body gives: shortness of breath, feeling of nausea, cramps, deviation in blood pressure etc. Visit a doctor regularly and have a full body health check-up. Maintain your weight and height with the healthy range of body mass index. Any high deviations should be done away with controlled diet and exercise. Exercise regularly and eat healthy, even if it means cutting down on that extra bar of chocolate. Enjoy life but know that you can’t take your body for granted; it deserves the respect you expect of others. Maintain your health, mind, soul and body for a healthy and long life.

Ways to Protect Heart

Omega-3 fatty acids, which cannot be produced naturally by the body, are found in fish such as salmon, tuna, mackerel, sardines, herring and anchovies. The fatty acids are important to protect the heart, prevent arthritis and control diabetes. The oil increases the level of nitric oxide which has a direct impact on the muscle cells that control blood vessels, and block the body’s response to inflammation. Research carried out by University of Reading in the UK finds that omega-3 is as potent as prescribed drugs taken by diabetics. So, three benefits for the price of one.

These types of fish, along with cod, sole and haddock which contain lower levels of omega-3, have other benefits in that they are lower in calories than other foods sources such as meats, have little saturated fat and little salt. They are also packed with a range of the essential vitamins and minerals that our body needs. So they offer general all round health benefits.

Why is it that over 60% of adults never eat oily fish? It surely cannot be caused by the word “oily”, since in comparison with the much consumed burger, with high saturated fat levels, fish could be genuinely referred to as “health foods.” They are great to eat and offer a multitude of meal options.

Consider straightforward grilling of fish such as mackerel or sardines. Searing and lightly cooking a tuna steak. A traditional fish pie. A salmon steak coated in Cajun seasoning and grilled. A whole smoked herring. Nutritionists suggest that we should eat at least two meals a week consisting of fish, one of which to be a variety high in omega-3. When one considers the three meal options of the day over seven days a week, this objective can easily be achieved. Having a great meal made with fish with plenty of fresh vegetables will also do wonders to improve your own sense of feeling better.