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How to Lower Your Cholesterol

Everyone knows that cholesterol is a serious health issue in today’s world. High levels of cholesterol in the blood can lead to a variety of serious illnesses, including high blood pressure, heart disease and stroke. Cholesterol does its damage by causing buildups of plaque to stick to the interior walls of arteries. This can lead to decreased blood flow, blood clots and strokes.

Getting cholesterol under control, therefore, is an important part of any smart health strategy. While there are a number of excellent drugs on the market for lowering cholesterol, they can have a number of serious side effects, and in some people they can be quite dangerous to use.

The natural approach to cholesterol

The best strategy, therefore, is to prevent cholesterol problems the natural way. The best way to prevent high cholesterol, or treat it when it happens, naturally, is to change your diet to include less fat and more fiber.

The nutritional approach to lowering cholesterol in the blood is one of the most effective, and certainly one of the safest. In addition, a diet designed to lower cholesterol has many other benefits as well. For instance those people who cut back on the amount of fat in their diet to control cholesterol levels often find themselves losing weight and gaining muscle without even trying. That is because cutting fat almost always means a reduction in calorie intake.

The importance of diet

One of the best ways of lowering cholesterol by eating healthier is to pay close attention to the fat content of the meats you serve. There are many excellent lean cuts of meat on the market, and this trend is likely to continue as more and more people seek to control the amount of fat and cholesterol in their diets. Even traditionally fatty meats like pork and beef can be found in lean cuts, so it is important to seek them out.

In addition, meats can be made even more heart friendly by asking the butcher at your local supermarket to trim the excess fat before you buy the meat. After all, you will be trimming that fat at home anyway; why pay for something you will just throw away. Lowering cholesterol by eating healthier can mean you save money as well as possibly your life.

Egg substitutes are another key element of lowering cholesterol by eating healthier. While eggs are rich in a number of important nutrients, including protein, egg yolks are also loaded with cholesterol. While those with high cholesterol can still enjoy an occasional omelet, egg substitutes can provide all the benefits of eggs without the fat and cholesterol.

Fresh fish is another important dietary element for those lowering cholesterol by eating healthier. Fish is naturally high in protein, and most forms of fish are very low in fat as well. By adding fish to your diet on a regular basis, you will be able to lower the fat and cholesterol in your diet without sacrificing the taste you crave.

In addition, fish also contain vital omega-3 fatty acids. These essential fatty acids help to lower the levels of cholesterol in the blood, and it is even thought they may be able to reverse some of the damage done by cholesterol. The presence of omega-3 fatty acids is but one more reason that fish is essential to lowering cholesterol by eating healthier.

How to Maintain a Healthy Weight

For many people, maintaining a healthy weight is a real struggle, and obesity is quickly becoming the number one health problem in the country. Everyone knows about the many serious health problems that have been associated with being overweight, including diabetes, joint problems, stroke, heart disease and high cholesterol among others.

It is possible to ward off many of these serious medical problems simply by maintaining a healthy weight, and the best way to maintain that healthy weight is to get plenty of exercise and to eat right.

The foundation of good health

Exercise and eating right are absolutely vital parts of any plan to lose weight or maintain a healthy weight. Without making significant and permanent changes to your lifestyle, you will be doomed to follow one fad diet after another, losing lots of weight only to gain it back and then some.

This type of yoyo dieting has been found to be even more dangerous than being overweight, and it can lead to a number of serious health problems of its own. The best diet plan is one that you will be able to follow for the rest of your life. If you are not able to keep to your diet plan over the long term, you will not be able to succeed.

When it comes to maintaining a healthy weight, it is often better to make a series of small changes, rather than try to make a radical change in your life. For instance, instead of going from being a couch potato to running 10 miles a day, try instead to start by taking a walk three times a week. A simple walk around your neighborhood can do wonders for your health and fitness, and regular exercise can speed up your metabolism, making it easier to maintain a healthy weight over the long run.

The importance of exercise

In addition, regular exercise will help you build muscle while losing fat, and this extra muscle tissue will also help you lose additional weight. In addition, you will feel better, and this will help your overall fitness level as well as your weight. An exercise program does not need to be overly strenuous in order to be effective. As we have said, the simple process of taking a walk several times a week can work wonders for anyone.

Eating a well balanced diet is the other part of the process of maintaining a healthy weight. A healthy and well balanced diet is an essential part of keeping a healthy weight, and eating the wrong foods can quickly wreck the most well intentioned diet.

It is important, however, to follow a healthy diet that you can stick with the rest of your life. It is important therefore to choose those foods that you already like, as this will help you to stick with your diet over the long term. It is also important to give yourself the occasional treat, as this splurging will help you to avoid the cravings that can destroy your diet and keep you from maintaining a healthy weight.

Frequently Asked Questions

If you’re on a diet, or considering going on one, you’re in luck. We’ve put together ten of the most frequently asked questions about diets and weight loss and compiled them here. Enjoy!

1. How much should I weigh?

Your doctor can answer that question most accurately. More important than how much you weigh is your body/mass index, which measures your height against your weight.

2. What's the best diet for losing weight?

Any diet that provides all the nutrition that you need for health, and in addition, provides fewer calories than your body burns regularly.

3. How can I keep off the weight that I lose?

If you lose weight gradually and re-educate both yourself and your body about food, you'll have a good start. The secret to keeping weight off is to balance your energy needs with your food intake. Eat enough calories to supply your body's energy needs, but not so many that your body stores the excess as fat.

4. What's the story with obesity and diabetes?

Obesity increases the risks of a number of chronic health conditions, and diabetes is one of them. People who are more than ten percent overweight increase their risk of developing type 2 diabetes substantially.

5. How do I decrease my intake of sugar?

Obviously, you can decrease your intake of sugar by cutting out sweets and refined snacks, but you should also watch out for 'hidden' sugars. Check ingredients. High fructose corn syrup and sucrose are both simple sugars that add lots of calories and little nutrition.

6. How often should I weigh myself?

Most diet experts recommend that you weigh yourself no more than once a week. Some go so far as to tell you to throw out the scale entirely! A more accurate measure of your loss is your clothing size. If your clothing is feeling looser, you're doing great.

7. Do I really have to exercise?

You don't HAVE to, but it will be a lot harder to lose weight if you don't. A half hour of moderate exercise daily is the minimum activity level for healthy weight loss. You can get it walking, running, cleaning your house - anything active burns calories.

8. What's a calorie?

A calorie is a measure of energy. Foods are rated with calories based on the amount of energy they provide to the body when consumed.

9. Can I lose weight without changing my diet?

Weight loss results when you burn more calories than you consume. If you only need to lose a small amount of weight and your diet is generally healthy, you can lose weight by increasing your activity level to burn more calories. If your diet is poor, or if you're more than a few pounds overweight, you really need to learn a new, more healthy way or eating, or you'll put the weight back on when you go back to 'normal' eating.

10. Should I eat fish on my diet?

Unless it's expressly forbidden by your diet, absolutely. Fish is high protein, low saturated fat, and high in omega 3 fatty acids. Some doctors recommend eating as much as 10 servings of fish per week.

Are You Getting All Of The Nutritional Supplements You Need?

Chances are that if you're following any restrictive diet plan, you may be missing some important vitamins or minerals. Any diet that heavily emphasizes one food group while completely restricting others is, by nature, lacking in some essential nutrients.

The popular conception of dieting is that when we feed our bodies less calories than it needs, it will begin to take nutrition from the fat that it has stored. While that's true, there's a basic fallacy in thinking that your body can derive all the fuel it needs that way. Part of the problem with that assumption is that there are many nutrients that your body can't store. It simply uses what it needs and excretes the rest. Those nutrients must be consumed daily in one way or another, and if your diet doesn't allow for that, your body will show the effects.

If you're on a diet that severely restricts your intake of any particular food or food group, you may benefit from adding a nutritional supplement to your daily regimen. In fact, many doctors recommend that dieters take, at the very least, a complete, high-quality multivitamin to make up for any deficiencies caused by the restrictions. Other supplementation might be recommended depending on the diet you're following.

Below are some specific suggestions based on particular diets. The suggestions should not be taken as medical advice, nor is there any dosage recommendation. Instead, take it as a suggestion to discuss your diet with a nutritionist or dietician and ask for their advice on appropriateness or dosage.

On any Diet:

A full-spectrum multivitamin should be part of your daily routine no matter what you're eating or not eating. It will help even out the ups and downs of your diet, and supply some valuable nutrients that are difficult to get.

Sunshine. It may not come in pill form, but sunshine is one of the more important 'nutritional supplements'. It assists the body in making vitamin D, which is not derived from any food source. While doctors say that as little as 20 minutes of full sun a day can supply your daily requirement of vitamin D, they also caution that it's dependent on climate. If you live north of Philadelphia, you should take a vitamin D supplement to be sure that you get enough.

On a Low-Carb/High Protein Diet:

Antioxidant vitamins that are found in vegetables are a must. Scientists are learning more and more how important it is that our diets contain a full spectrum of vitamins, proteins, minerals and acids. If your diet cuts out most grains and vegetables, you should be replacing the nutrients you miss out on with supplementary vitamin A, C, B (all the B's), E and K. You should also supplement your intake of folic acid, and if you're not getting a significant amount of your protein from fish products, you'll need omega 3 fatty acids found in fish oil, shellfish and flaxseed oil.

Keep in mind that the best diet is one that gives you a balance of nutrients, and that supplements should be exactly that - a supplement to your daily intake of nutrition.