No price is too high to pay for the privilege of owning yourself. - Nietzsche
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| Burn the Fat, Feed the Muscle Book Review and Fat Burn Files Review | My Weight Loss Story Before After Current |
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No price is too high to pay for the privilege of owning yourself. - Nietzsche
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Low Cholesterol |
Health Fitness Cholesterol Lowering Tips |
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 Reduce Your Cholesterol NaturallyTip! It is absolutely necessary for you to eliminate or at least to eat less saturated fats. This means that you should start having skimmed milk, low cholesterol spread or light cheese, instead of your normal foods. What can you do to improve your cholesterol levels? Here's a quick list to get you started. * Reduce fat in your diet Buy the leanest cuts of meat you can find. Regularly substitute poultry (without the skin) and fish for red meat. Both are lower in saturated fat. Switch to low fat cottage cheese and yogurt, reduced fat hard cheeses and skim or 1 percent milk. * Eat no more than four egg yolks a week An average egg yolk contains 213 milligrams of cholesterol! * Eliminate fried foods Don't fry foods. Roast, bake, broil, grill or poach them instead. Use fat free marinades or basting with liquids like wine, tomato or lemon juice. Use olive or canola oils for sautéing or baking. Both are very low in saturated fat. Use diet, tub or squeeze margarines instead of regular. Watch for the term "hydrogenated," which means some of the fat is saturated. Tip! Go overboard on fruits and vegetables. They contain no cholesterol and they have lots of nutrients like antioxidants. * Eat vegetables and complex carbohydrates Lowest fat foods of all are vegetables, fruits, grains (rice, barley and pasta), beans and legumes. Try substituting some of these for meat and high fat dairy products. Don't douse your pasta with butter or your potato with sour cream. Use tomato base sauces instead of cream base. Use lemon juice, low sodium soy sauce or herbs to season vegetables. Make chili with extra beans and seasonings while leaving out the meat. * Lose weight If you are overweight, the chances are almost 100% that you have a problem with high cholesterol. You can lower your LDL and elevate your HDL just by dropping some pounds. * Nuts to you! Do you like nuts? If you do, sprinkle a few on your cereal, bake them into muffins or pancakes or add them to casseroles or stir-fries. Walnuts and almonds are especially good. Eating about three ounces of walnuts a day is shown to decrease blood cholesterol levels by 10% more than an already low fat, low cholesterol diet. Tip! Tropical oils don't do you good. If you want to get a lower cholesterol level you must start using vegetable oils (olive oil is the best choice) or canola oils. * Eat chocolate Aha! All you chocoholics rejoice! Studies indicate that the fat in chocolate is stearic acid and has no effect on cholesterol levels. The chocolate does not increase LDL and could raise HDL a wee bit. But chocolate is still high in fat and calories so don't go overboard. * Drink fruit juices Apparently some of the non-alcoholic ingredients in red wine raises HDL and suppresses the body from producing LDL. Purple grape juice works the same way. The LDL lowering effect of red wine and grape juice comes from a compound that grapes produce normally to resist mold. The darker the grape juice, the better. Grapefruit juice does the same thing and it may also help your body get rid of nasty plaque. * Eat garlic Cholesterol lowering effects of garlic have been demonstrated repeatedly in people with normal and high cholesterol. Eat all the garlic you can. It also seems to raise the HDL levels as well. If you are worried about the odor, take the tablets instead. Tip! Get put on a low cholesterol diet so that you are ensured of never raising your overall levels. If you are unsure of where to start consult with your doctor or a dietician. * Take niacin - carefully It is proven effective for lowering LDL and raising HDL. It is also one of the cheapest drugs available for lowering cholesterol. But, without medical supervision it may not be totally safe. A dose high enough to lower cholesterol can cause extremely high blood sugar or liver damage. Tip! Your body produces three to four times more cholesterol than you eat. * Take vitamin E Studies indicate that vitamin E may have a positive impact on lowering cholesterol when taken in fairly large quantities - up to 800 IU per day. This is more than you can get from your diet alone. Larger amounts do not seem to cause any harm. Further studies showed that even amounts of just 25 IU per day helps in preventing LDL from sticking to blood vessel walls. That amount is only slightly higher than the recommended daily amount (RDA) of 12 to 15 IU. It's interesting to note that even that small amount has an impact on preventing that hardening of the arteries. The Prescription Free Cholesterol Cure. Discover How To Lower Cholesterol Without Drugs. * Take Calcium One study indicates that when 56 people took a calcium carbonate supplement, their total cholesterol went down 4 percent and their HDL increased 4 percent. That was taking a dosage of 400 milligrams of calcium three times a day with no harmful effects reported. That does refer to calcium carbonate. * Take Vitamin C It is the number one immune system booster and also drives up HDL. A study of people who took more than 60 milligrams of vitamin C per day (60 milligrams is the RDA) had highest HDL levels. * Fill up on fiber As little as three grams per day of fiber from oat bran or oatmeal can be effective. There are other sources of fiber as well such as barley, beans, peas and many other vegetables. Pectin, which is found in fruits like apples and prunes, reduces cholesterol even better than oat bran, as does psyllium which is the fiber you find in many breakfast cereals and bulk laxatives. Tip! A cholesterol lowering medication if it is prescribed or recommended by a physician will have maximum effectiveness for your diet if you will respect it entirely. * Quit smoking Smoking promotes the development of atherosclerosis. Tobacco smoke is actually more damaging to the heart than the lungs. Smokers have a higher chance of having a heart attack (three times greater than nonsmokers) and a greater risk of dying of the attack (twenty one times greater than nonsmokers.) Even if you have smoked for years, stopping now can still immediately help combat the development of atherosclerosis. High Cholesterol In Children, No More. e-book on how to lower children's cholesterol naturally. * Reduce sugar intake Many people don't realize that sugar affects cholesterol and definitely affects triglycerides. Sugar stimulates insulin production, which in turn increases triglycerides. Men in particular, seem to be sensitive to this effect from sugar. The mineral chromium which helps to stabilize blood sugar, can also raise the level of HDL. 100 mcg of chromium three times daily can help to improve your cholesterol levels. Tip! When cells and tissues are damaged, cholesterol helps repair them – its in scars too. * Exercise regularly There is positive evidence that exercise can lower LDL cholesterol and boost HDL cholesterol. Both aerobic exercise such as walking, jogging, swimming, bicycling and cross country skiing and strength training like lifting weights or using weight machines all promote the improvement of cholesterol levels. * Eliminate caffeine We Americans definitely have a love affair with our coffee! People who drink large amounts of caffeine (more than 6 cups a day) are far more prone to elevated cholesterol. That connection does not hold for tea drinkers. Limit your coffee intake to no more than one cup a day and eliminate caffeinated sodas entirely. Tip! Bile, the substance that helps you digest dietary fat has got cholesterol in it. Ken Shorey is owner of http://vibranthealthnow.com VibrantHealthnow.com provides ebooks and information to help you improve your health. Lower Cholesterol Naturally, Eliminate Harmful Prescription Drugs, And Maintain A Healthy, Stress-Free Life. A Simple But Incredibly Powerful Plan You Can Begin Using Today To Achieve Optimum Cholesterol Health!"  60 Day prescription Free Cholesterol CureIs jam packed with 123 pages that will arm you with the defense you need to win the war against high cholesterol! Part of what you'll learn includes:
What Makes The 60 Day Prescription Free Cholesterol Cure So Exciting And Powerful Is That it Gives You The Power To...
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