Heart disease is the number one cause
of early death among those living in developed nations, such as the
United States, and high cholesterol is a main contributor to the development
of heart disease. There are many reasons why you may develop high cholesterol
that you do not have control over that include age, sex and heredity.
However, the number one cause of high cholesterol is in the foods we
choose to eat. A diet high in cholesterol and the saturated fats
found in meats and other animal products is the main cause of high cholesterol
and heart attacks and is completely controllable by making healthy eating
choices with a low fat, high fiber diet.
It is best to avoid red meats, such
as hamburger, steaks, bacon and sausage, as much as possible and to
consume no more than two to three servings of red meat per week. Chicken,
turkey and fish are much healthier alternatives. Fish rich in oils also
have the additional benefit of raising your good (HDL) cholesterol levels
while lowering bad cholesterol and it is recommended you consume 1 ounce
of fish oil per day for maximum benefit. Examples of fish high in fish
oils include mackerel, herring and sardines. If you do not care for
fish, there are many great natural fish oil supplements on the market
today which will provide the same benefit of lowering LDL cholesterol
and raising HDL cholesterol levels.
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for the maintenance of your cardiovascular and nervous systems. Effective
treatment for lowering cholesterol levels and promotes a healthier vascular
Another way to create a better cholesterol
ratio is by consuming plenty of fruits and vegetables. You should
consume at least three to four servings of each every day. Fresh fruits
and vegetables provide the most cholesterol lowering benefit, although
cooked, steamed and canned vegetable are also healthy choices. Beans
in any variety should be included into your diet as much as possible
as they are known for their ability to lower cholesterol and create
a healthier cholesterol ratio. Add what are known as super foods to
your diet as well. These are foods known to not only lower cholesterol
but also decrease your risk of cancer and other diseases. These include
garlic, onions, active low-fat yogurt, tea, oat bran and raw carrots.
Potatoes are included as a healthy vegetable
to help control your cholesterol level and are best if baked or dry
heated. You should avoid fried potatoes as well as any other fried foods
and instead opt for foods that are baked, steamed, broiled, grilled
or poached. If you do decide to fry food, use healthier alternatives
to fry with such as soy sauce, lemon juice or a small amount of water
rather than frying with oils. You can also lower your cholesterol
naturally by adding plenty of brown rice and whole grain breads
and pastas to your diet. Be sure to increase your vegetable portions
and decrease your meat portions for every meal to ensure a healthier
food balance and proper nutritional intake.
Other foods that contribute to high
cholesterol include other animal products such as milk and cheese as
well as sauces and condiments made with animal products. Skim milk has
as much as fifteen times less fat than low-fat milk and is the healthiest
choice. You should also consume only low-fat cheeses, low-fat butter
or spreads, and sauces made from a water base rather than butter and
milk. Also, avoid processed foods, as they tend to be high in saturated
fats as well as salt, which contribute to high blood pressure. Your
best bet when grocery shopping is to check all labels for saturated
fat content and make low-fat food choices. Saturated fat is sometimes
listed on food labels as hydrogenated fat but is essentially the same
and should be avoided.
Making a conscious effort to choose
a heart healthy, cholesterol-lowering diet is your best bet in creating
and maintaining healthy cholesterol numbers and the appropriate cholesterol
ratio. You should also take advantage of the additional benefit
of multivitamins and health supplements proven to lower cholesterol
naturally. Cholesterol Complete is an excellent example of a natural
and safe way to create a normal cholesterol level and contains a mixture
of all natural substances such as policosanol proven to reduce high
cholesterol as well as high triglyceride levels to prevent the development
of heart disease related health problems. Cholesterol
Complete™ (click here to view)
is a powerful all-natural formula that targets both types of cholesterol;
LDL (low density lipoprotein) and HDL (high density lipoprotein). LDL
is the cholesterol you should be most concerned with, it is the “bad”
cholesterol that clogs arteries and raises blood pressure. HDL is the
“good” cholesterol that helps remove LDL from the body and reduces
the risks of heart attack and stroke. This formula can get results (often
40 pts. in 40 days!).
Cholesterol: Raising HDL Cholesterol
HDL stands for high density lipoprotein
and is a complex molecule made up of a mixture of protein, lipids (fats)
and cholesterol. It is what is known as good cholesterol. Your good
versus bad cholesterol ratio is actually a much better indicator about
your risk for heart disease, arthrosclerosis, heart attack and stroke
that you’re LDL (bad) cholesterol level alone. In fact, even if your
LDL cholesterol level is within normal limits, physicians now know that
a low HDL cholesterol level itself can indicate higher risk for heart
disease and the possibility of premature death.
Arthrosclerosis is the narrowing of
the body’s arteries due to the plaque buildup. This can greatly restrict
the blood flow and needed oxygen from being properly distributed throughout
the body, including that which is needed by all of your organs. HDL
protects you from cholesterol building up on arterial walls, which
in turn aids in preventing arthrosclerosis and reduces the risk of heart
attacks and strokes. It is also thought to remove plaque buildup that
may have already accumulated within the arteries. It is then transported
to the liver where it can be disposed of with bile.
The average man has between 40 to
50 mg/dL of HDL within the blood, and the average woman has 50 to
60. Anything below 40 for males or below 50 for women is known to
increase the incidence of heart disease and heart attacks, even
with a healthy, low LDL cholesterol level. Those with low HDL also tend
to have high blood triglycerides, which is another known risk factor
for heart disease and strokes. This makes it just as important to raise
your HDL cholesterol count as it is to lower your LDL cholesterol count.
Your doctor can perform cholesterol
testing to determine your HDL cholesterol level as well as your total
cholesterol to hdl cholesterol ratio. This number is highly indicative
of your chance of acquiring heart disease and its associated medical
risks. The higher you’re HDL cholesterol and the lower your LDL cholesterol,
the better your cholesterol numbers will be with the lowest ratio. The
average person’s cholesterol HDL ratio is around 4.5, though anything
over 4 is considered elevated. You optimally want to have a cholesterol
reading ratio under 4, with it being best to achieve a 2 or 3.
Your good cholesterol level can be affected
by many factors. One of these is heredity as naturally high or low HDL
cholesterol can run in families. Type II Diabetes Mellitus can also
affect cholesterol numbers and will lower HDL. Other causes of a low
good cholesterol level are smoking, obesity, inactivity and eating a
high amount of sweets and sugary foods. People that are very lean and
exercise on a regular basis tend to have a higher level of HDL cholesterol.
The female hormone estrogen also helps to keep HDL levels higher while
testosterone tends to lower HDL, so women on average naturally have
higher levels of good cholesterol than men.
You can achieve and maintain the needed
higher levels of HDL cholesterol for optimal health by creating a regular
exercise program that should include plenty of aerobic exercise such
as jogging, walking and biking. A high fiber diet full of fruits, vegetables
and oats will also improve your HDL cholesterol numbers. A low-fat diet
is also recommended for not only increasing HDL but reducing LDL cholesterol
levels as well. If you smoke, you should try to quit as soon as possible
avoiding its impact on HDL levels as well as the other potential health
risks associated with smoking.
There is no currently known cholesterol
medication that will raise good cholesterol. However, studies have
shown that a high intake of niacin will raise your HDL cholesterol level.
With high levels of niacin, cholesterol hdl ratio will greatly improve.
It is also recommended that you add multivitamin and other needed minerals
on a daily basis to ensure maximum health. Additionally, there are many
natural herbs and supplements, such as Cholesterol
Complete™ (click here to view),
that have been proven safe and effective in reducing LDL cholesterol
and triglyceride levels while improving HDL cholesterol without the
dangerous side effects of most LDL cholesterol lowering medication prescribed
by your doctor.
There is an easy way to lower cholesterol triglyceride
levels. If you have a high cholesterol
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lowering LDL cholesterol level (bad cholesterol) & triglycerides
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How to lower bad cholesterol?
Some cholesterol drugs and pharmacy cholesterol lowering drugs have
bad side effects. Avoid them! That’s why cholesterol information on
how to do it with herbs and lower cholesterol naturally is important.
to a good cholesterol level
An excellent cholesterol supplement that include many important natural ingredients is Cholesterol Complete™ (click here to view). It’s a powerful all-natural formula that targets both types of cholesterol; LDL (low density lipoprotein) and HDL (high density lipoprotein). LDL is the cholesterol you should be most concerned with, it is the “bad” cholesterol that clogs arteries and raises blood pressure. HDL is the “good” cholesterol that helps remove LDL from the body. You’re supporting healthy cholesterol with 100% natural approach!