Lower Cholesterol Levels Breaking News

Lower Cholesterol Levels

Ground Breaking News To Lower Cholesterol Levels :- If you have elevated cholesterol levels and are on medication, here is some great news for you. No, it's not about a magic cure - medical conditions like high cholesterol levels are not that easy to do away with. Rather this latest news involves some path breaking results derived from painstaking research on people with cholesterol, and can help you get in control of your lifestyle along with your cholesterol levels. It's great news and it's breaking, and here it is:

Routine and periodic fasting lowers blood cholesterol levels!

Researchers at the Intermountain Medical Center Heart Institute have conclusively proved that routine and periodic fasting lowers blood cholesterol levels. The research started in 2007 and its scope was later expanded as the results got more exciting. Results of the new expanded research also prove that fasting also reduces blood sugar levels, triglycerides and weight.
The research was comprehensive as it recorded the response of the body's biological system during the fasting. The researchers observed that both the bad cholesterol (Low Density Lipoprotein Cholesterol or LDL-C) and the good cholesterol (High Density Lipoprotein Cholesterol or HDL-C) increased by 14% and 6% respectively actually increased during the fasting period, leading to raised cholesterol levels during the fasting period!

This was because fasting led to hunger or stress and, in response, the body released more cholesterol. This allowed the body to use fat as a fuel source in place of glucose. And, as the body burned fat, the fat cells in the body decreased.
The test involved people drinking only water and eating nothing during a 24-hour period. However, doctors say that it is not advisable to jump into a fasting diet immediately. They advocate waiting for more studies to confirm this result, but they are also unanimous in their opinion that fasting will one day be prescribed as a treatment for heart disease.

Bad Cholesterol is not as bad as you think it is

A study conducted by the Texas A  M  University says that Low Density Lipoprotein (LDL), which is popularly known as bad cholesterol, is not as evil as it is perceived to be. The University conducted a novel survey: it observed 52 adults, aged between 62 and 69, all in good health, none physically active, and none wanting to enroll into a training program.
The subjects were made to exercise vigorously, and it was observed that LDL levels shot up in people who gained the most lean muscle mass! This surprised the researchers who decided to dig in further. The results of the research went something like this:

1.  The popular understanding about cholesterol is: LDL is considered as bad cholesterol because it builds up on arteries' walls causing a slowdown of the blood flow, and HDL (High Density Lipoprotein) is considered good because it often removes cholesterol from the arteries' walls, reversing what LDL just did.
2. . Because of this perception of cholesterol, people are in a hurry to get rid of their LDL and pump up their HDL. This research states that this is a wrong thing to do and getting rid of all LDL could result in death.
3.  The research explains that LDL serves three important purposes:  One, all tissues need cholesterol and LDL delivers it - HDL merely cleans up the LDL after the LDL does its job;  Two, LDL's elevated levels warn that something is wrong with the body and that the body should be investigated to find out what is wrong - LDL merely rushes to the arteries because they need cholesterol - LDL is not the cause of the body's problems; Three, The higher the level of LDL, the better will your muscle-building be (if you work out).
4. The study concludes that LDL should not be looked upon as a villain - it is present in the body to fulfill a purpose. Its elevated levels must be considered as a symptom, and the body must be investigated to find out what is wrong.
5. Dietary and Lifestyle Changes can Meaningfully Reduce Triglycerides.
6. A statement issued by the American Heart Association, states that major tweaks made to diet and lifestyle can help reduce triglycerides by up to 50%. This statement is published in Circulation: Journal of the American Heart Association. So, what are these helpful changes that can help people reduce their high cholesterol and high triglycerides levels?

Here you go:

1. Replacing saturated fats with unsaturated fats helps cut down triglyceride levels. Examples of food items that contain saturated fats are: cheese, butter, lard, tallow, alcohol, fatty meats, cream, junk food, fried food and chocolates. Sources of unsaturated fats include nuts and vegetable oils.

2. Calories derived from sugar must not exceed 100 calories per day for women and 150 calories per day for men.

3. The study admits that many people cannot stay away from saturated fats. So, if you consume saturated fats, ensure that no more than 7% of total calories required are derived from it. Calories derived from trans fats should not exceed 1% of total calories required.

4. No more than 36 ounces of sweetened beverages must be consumed during a week, assuming your diet involves consuming 2,000 calories daily.

5. Vegetables and fruits with lesser amounts of fructose (cantaloupes, peaches, strawberries, bananas), whole-grains, fish (salmon, sardines, lake trout) should be consumed in a higher proportion.

6. Brisk-Walking for just 150 minutes every week can lower triglycerides by up to 30%. A more rigorous workout will enhance the triglycerides reduction percentage.

These findings were based on an analysis of over 500 international studies that were conducted over the past 30 years. The researchers conclude that triglycerides are an important indicator of metabolic rate - A high metabolic rate will burn fats faster leading to a lower triglyceride level, and vice versa. So, when a patient has a high triglyceride level, it's time to get into action mode and follow the steps outlined above.

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18 Low Cholesterol Foods For A Longer Life

Low Cholesterol Foods

Low Cholesterol Foods For A Longer Life : Trying to determine the high cholesterol foods to avoid can sometimes be a confusing and challenging task. When you have already been told that your cholesterol count is unusually high or if you have a positive family history for high cholesterol, heart problems, high blood pressure or strokes then it is even more important to target these foods and eliminate them from your diet.
Look at the nutrition labels and avoid the products that list any trans-fats; saturated fats; hydrogenated oil; palm oil; animal fats or shortening among the ingredients. These are not only bad for your health they will elevate the amount of LDL cholesterol in your system.

LDL is a low density lipo-protein that binds to cholesterol and transports it in your body. High amounts of LDL are associated with health problems such as heart attacks, clogged arteries and strokes. Understanding which high cholesterol foods to avoid and why will help you create a regular meal plan that will be healthier for you and your family. At the same time you have to consider limiting the types of foods that contribute to higher levels of LDL cholesterol in your body.

Important High Cholesterol Foods to Avoid

That dietary cholesterol is only present in foods that we get from animals, or in foods that are prepared with ingredients that   contain animal fat, trans-fats or saturated fats. This includes cooking ingredients such as palm oil, hydrogenated oils, shortening and lard. Safflower oil, olive oil and canola oil are the best choices to use if you are preparing food at home. In fact olive oil is   considered to be helpful for your cardiovascular system.

Marbled red meat, kidneys, liver, lobster and whole eggs are some of the food choices that are known to contain high levels of   cholesterol. Naturally these should be some of the main foods that you avoid or restrict on your diet. Cream cheese, regular ice cream, butter and other dairy products produced from whole milk should all be limited or avoided on any 'heart-healthy' dietary program.

Shrimp, scallops and lobster may contain Omega 3 fatty acids but these are also higher in cholesterol than some of the other seafood  choices that are available. If you are serious about learning which high cholesterol foods to avoid then it is important to realize that animal skin contains large amounts of both fat and cholesterol. The skin on a goose or a duck contains higher levels of cholesterol than chicken skin.

Dieticians, physicians and nutrition experts all suggest that a healthy diet should include no more than 5-10% saturated fats.   This means that you should try to avoid those processed deli items and packaged meats. That bologna, sliced ham, liverwurst, salami and the package of hot dogs can elevate your cholesterol level and boost the amount of LDL in your body.
Foods made with butter, egg yolks, whole milk and other 'fatty' ingredients are additional items that you should be removing from   your diet. Those cakes and cookies that are sold in grocery stores and bakeries might look delicious but these products are some of the ones made with ingredients that are also very high in cholesterol.

You can substitute healthier options for the foods that have high levels of cholesterol. For instance instead of a mayonnaise based salad dressing you should opt for a vinaigrette dressing made from olive oil, vinegar and seasonings.
Use common sense when you are shopping for groceries and limit your choice of such high cholesterol items as
Popular snack products including:

1. Cookies

2. Candy

3. Chips

4. Doughnuts

5. Brownies

6. Candy bars

7. Red meat

8. Shellfish

9. Veal

10. Salad dressings

11. Mayonnaise

12. Cheeses

13. Whole milk

14. Butter

15. Whole eggs

16. Organ meats

17. Foods that are heavily processed

18. Danger of Trans-Fats

Hydrogenation of vegetable oil is done through a heating process. This technique allows liquid vegetable oils to be transformed into solids that will hold their shape when exposed to room temperature. Unfortunately this chemical process also changes the molecular composition of the vegetable oil. The end product may be useful for some recipes but trans-fats create health problems for your cardiovascular system.

Hydrogenated, trans-fat or partially hydrogenated oils are all terms that are listed on some of the leading products at your local grocery. These ingredients should not be part of your family's diet. Just make sure that you give that nutrition label more than a cursory glance because this dietary information can help you determine which high cholesterol foods to avoid.

 

 

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High Cholesterol Foods: What To Avoid And What To Limit 

High Cholesterol Foods

High Cholesterol Foods What To Avoid And What To Limit : We have to emphasize that High Cholesterol Medication is never a bad thing to include in one's diet for many reasons. For one thing, the human body synthesizes cholesterol on its own primarily from the liver, which accounts for the lack of recommended daily allowance for this sterol. For another thing, even high cholesterol foods serve many functions in the maintenance of good health although emphasis must be made on limitation or moderation of their consumption. Keep in mind that cholesterol is essential in the maintenance of cell membrane integrity, in the synthesis of the liver's bile acids and in the synthesis of lipids.

For example, eggs are important sources of proteins, vitamins and minerals that healthy individuals eat as part of a well-balanced diet. But since eggs are also rich in cholesterol, nutrition experts recommend limiting the food's consumption to just one whole egg a day for each individual. This way, the benefits of eggs can be enjoyed while avoiding their high cholesterol count.
The trick then is to know which of the known high cholesterol foods must be completely avoided or significantly limited in planning for a heart-healthy diet. You will be hard-pressed to determine which foods fall into what category considering the abundance of conflicting information over traditional and online media. You may be tempted to just go with the flow but this is not a good move either simply because lapses in judgment today will manifest negative consequences in the days to come.

Fortunately, you can make it easier on yourself. This article differentiates the high-cholesterol content food items that must be completely avoided and significantly limited in an understandable manner. Since we know that certain foods are ultra-delicious and, hence, may be too irresistible to exclude in the diet, appropriate substitutions are also recommended. Think of it as eating your cake without the guilt trip.

Eggs, Meat and Poultry

Let's start the list of high cholesterol foods with the most common - eggs, meat and poultry. Unless you are a vegetarian and the like, we simply cannot avoid these food items from showing up on the dinner table anywhere from breakfast to the midnight snack. But this does not necessarily mean that you can just shovel in these food items into your waiting mouth and forget about the consequences.

The best thing that you can do is to assess your daily consumption of eggs, meat and poultry, decide which category each food falls into and then make the necessary changes to adopt the healthy eating plan. This is true for all of the high cholesterol foods on this list.

Eggs must be limited to just one whole egg daily, as previously mentioned. You may use egg whites or egg substitutes if the recipes call for more than just one whole egg. You can also get creative by inventing new eggless recipes although browsing the online sites for such recipes is just as acceptable.

As for meat and poultry, the categories are more or less defined. Limit the consumption of high-fat cuts of beef and pork particularly the top loin, tenderloin, brisket, porterhouse, T-bone, flank and rib-eye. Even processed and luncheon meats including ham, hot dogs and bologna must make lesser appearances on the breakfast spread, no thanks to their high sodium and saturated fat contents.

In contrast, you must completely avoid the consumption of high cholesterol foods like organ meats including the liver, intestines and sweetbreads. Ground beef, sausages and canned meats as well as duck and goose meat are on the no-no list, too. Yes, even frying in duck or goose fat will send in the heart attack and stroke.

Instead, we recommend leaner meat and poultry including turkey, chicken (no skin please), veal and lamb as well as loin or round cuts of pork and beef. Our meat-loving brethren can still have their barbecues but the healthier ones, thankfully.

Dairy Products

High cholesterol foods also include liquid and semi-liquid items. Whole-fat dairy products like butter, whole milk and 2% fat dairy products including yogurt and cheese are best limited in daily diet. Switching to low-fat varieties is the best alternative although you can go one step healthier by choosing non-fat dairy products. We suggest trying skim milk on your breakfast cereal and see how the combination works for your palate.

Cooking Oils

The healthier alternatives of lean meat and poultry will be rendered for naught if and when these are fried in high-cholesterol cooking oils. We recommend using olive oil because of its high contents of monounsaturated fatty acids and antioxidative substances, both of which promote a healthy heart by lowering LDL levels and increasing HDL levels in the blood.

Read the labels, too, since high cholesterol foods hide behind deceptive marketing words. If the list of ingredients lists down hydrogenated and partially-hydrogenated oils, then it is best to avoid these food products. Yes, even the beloved French fries are best avoided for your own sake.

Sweet Treats

Individuals with a sweet tooth will protest but if a healthier diet is to be achieved, then the sweet treats especially those made with saturated fats and partially hydrogenated oils must say a farewell to the table. Cakes, cookies, muffins, crackers, pastries, pies, and doughnuts should say farewell although a little indulgence now and then is fine.

Don't worry since these high cholesterol foods can still be enjoyed at home. We suggest baking using healthier alternatives like egg substitutes and fresh fruits when baking these sweet treats. You must look at the positive side that there are delicious recipes that can take the place of your favorite if unhealthy foods.

Toppings and Dressings

If frying low-cholesterol foods in hydrogenated oils is considered still unhealthy, then putting high-cholesterol toppings and dressings is in the same category. Do avoid food items like creams, gravy and butter on your low-cholesterol food especially when you can enjoy great taste with dressings like fat-free salad mayonnaise, olive oil and safflower oil.
If you find yourself on the verge of caving in to the siren call of the high cholesterol foods on the supermarket shelves and dining establishments, think of the many complications your decision today will result in tomorrow. Did you know that an unhealthy diet rich in high cholesterol food items can lead to heart attacks and strokes? Now, that's scary, indeed.

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