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Take control of cholesterol to protect heart health

Heart disease is a topic that receives much attention in the media, and for good reason. After all, it is the leading cause of death among men and women in the United States. Heart disease is a broad topic, and a variety of risk factors come into play. Today I want to reduce the issue to the question of cholesterol, which is one of the largest and yet most manageable risk factors for coronary artery disease.

I make a point to discuss in depth with my patients cholesterol, because anyone can take control of your health when it comes to keeping your cholesterol at a healthy level. It is true that the trend for high cholesterol can be inherited through genes, but there are many natural options available in such cases.

Make the effort is worth it: Studies have shown that lowering cholesterol decreases your chances of developing heart disease. Also, people who currently have heart disease can reduce the risk of nonfatal heart attacks and dying from heart disease by lowering cholesterol.

Their healthy responses to lower cholesterol

To help combat heart disease, I examined the latest research and develop this list of natural ways to start lowering cholesterol levels today.

Vitamins – Look for a vitamin supplement formula that helps maintain cholesterol levels in the normal range. Vitamin E and selenium are essential nutrients for healthy cholesterol. Vitamin B3 (niacin) is another nutrient that is believed to reduce LDL, the bad cholesterol.

Herbs and Spices seeds and fenugreek leaves can reduce total cholesterol. Go to supplements of at least 500mg of this powerful herb. Guggulipid, myrrh gum resin a common tree in India can also lower LDL cholesterol. Other studies suggest that artichoke leaf extract, yarrow, holy basil, ginger, turmeric, rosemary and garlic may have cholesterol-lowering effects.

Stop Smoking – Smoking causes high cholesterol, but quitting can increase good HDL cholesterol and reduce your risk of developing heart disease.

Dietary fiber – Food plants, especially oat bran, barley, psyllium seeds, flax, apples, citrus fruits and vegetables contain soluble fiber having a favorable impact on cholesterol.

Phytosterols – These compounds found in small quantities in plant foods interfere with intestinal absorption of cholesterol. Let differentials vegetable oil, as a promise, and Benecol Smart Balance; vinaigrette with vegetable oil; and fortified foods such as Minute Maid orange juice with heart and chocolates CocoVia.

Soja – nuts tofu, tempeh, soy milk, edamame and soy are some soy products have been shown to reduce LDL cholesterol.

Omega-3 fatty acids – These nutrients that lower cholesterol are found in walnuts, flaxseed and fish. Try to two servings a week of salmon, mackerel, herring, tuna or sardines. Fish oil capsules are another way to get your daily dose.

Diet Reduce saturated fat intake keeps the LDL cholesterol under control. People with heart disease should try to eat less than 200 mg of cholesterol from animal products (meat, dairy, eggs) and those wishing to maintain healthy levels of cholesterol should be below 300 mg, according to the Association American heart. Trans fats, which increase bad LDL cholesterol and lowers good cholesterol HDL should be completely avoided.

Exercise – Apart from the many health benefits associated with exercise, moderate physical activity can increase good cholesterol levels.

Now that you know how easy options exist to manage the health of cholesterol, I’m sure you’re anxious to begin! Work with your doctor and do not get discouraged. While you practice moderation in diet, add some vitamins and useful herbs, and being active every day, you can be well on your way to a number in your next cholesterol screening.

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