Steps and Exercise to Lower Cholesterol Naturally

Cholesterol is a naturally occurring substance that is made by the liver and is required by the body for proper functions of the nerves, hormones, and cells. Cholesterol travels in the lipids of the blood stream and can build up in the walls of arteries, as a result, decrease the flow of the blood to vital areas of the body.

A high cholesterol level increases the risk of heart disease and heart attacks. To avoid this, research has shown that you have to do away with LDL(bad cholesterol). Most of us can reduce cholesterol quickly without the need for medication by using simple lifestyle adjustments.

Below are natural ways to lower cholesterol:

Limit your intake of foods with saturated fats, dietary cholesterol, and trans fat. The foods that have a lot of saturated fats include red meat, butter, low-fat dairy products, coconut oil and palm oil. These kinds of foods are usually not heart-healthy, but you can eat them in small amounts. For a healthy choice, you need to take less than 7% of daily calories from saturated fats. You need to take lean meat instead of fatty red meat.

Trans fat is created by adding hydrogen to a liquid fat so as to solidify it. If you see hydrogenated fat in the list of ingredients on the food label, the food has trans fat. There is evidence implicating trans fat in heart disease (read this abstract). This is because they increase LDL and lower the good cholesterol. These foods include cookies, crackers, and cakes.

Omega 3 Capsules Fish ShapeEat foods rich in omega 3-fatty acids. Omega 3-fatty acids have been shown to protect against heart disease. The source includes cold-water fish like sardines, trout, mackerel, salmon etc.

Choose protein-rich plants. Common legumes such as beans, peas, and lentils are foods full of nutritional riches and are very healthy. They act as an alternative to meat. Legumes help to lower total cholesterol and LDL levels, blood sugar and insulin levels due to their soluble fiber.

Lose weight. You don’t need to lose a lot of weight so as to lower your cholesterol levels. If you are overweight , you need to drop 10 pounds and this helps you to cut your LDL by 8%. You also need to evaluate your eating plans and habit.

For women to effectively lose weight they need to eat 1000 to 1200 calories a day while men need 1200 to 1600 calories a day for them to lose weight. You can then look for a program review to incorporate more activities into your daily routine like walking to the office and using stairs instead of using elevators.

Exercise. Through exercise, you get to improve cholesterol. You need to exercise at least 2 1/2 hours a week so as to raise HDL and lower LDL. If you have not been active, start slowly even for 10 minutes doing blocks of activities. Choose the exercise you enjoy like riding, swimming, sports etc and you can choose a partner to help keep you on the truck.

Quit smoking. Smoking raises LDL and lowers HDL and quitting improves those numbers. Studies show that people who quit smoking raise their HDL by 5% in one year. Also, you need to avoid being around regular smokers.

Pregnancy Nutrition Guide: Eating Healthy While Pregnant

Eating well-balanced and nutritious food is important to your developing baby. Pregnancy nutrition is important to birth a healthy baby. Having a healthy eating plan before pregnancy is recommended.

The foods we eat daily determines basic nutritional health a baby is born with. During pregnancy, your eating habits directly affects the growing fetus. Your plan to have vegetables, legume, protein and whole grains will give your baby a healthy and strong start of life. It is important to pay attention to advised daily servings from each food groups, in this pregnancy nutrition guide.

Proteins. Pregnant women should take 75g of proteins per day. Proteins helps in growth of fetal tissue and brain. It also helps the mother’s breast and uterine tissues to grow and increase blood supply.

Foods containing proteins include; meat, seafood, peas, eggs, nuts and soy products.

When consuming proteins there are foods to avoid eating. They include; raw eggs, which contains salmonella that may cause vomiting and diarrhea; some varieties of fish, such as shark, swordfish and tile fish. This is because the fish contain methyl mercury that affects the baby’s nervous system.

Foods containing iron. Iron helps in blood volume and prevents anemia. This can be achieved with the combination of sodium, potassium and water. It is advised to take 27g when pregnant. Foods that are rich in iron include: spinach, beans, lean meat and cereals.

Foods that are high in fiber such as whole-grain breads, cereals, rice, beans, fruits and vegetables. Fiber needs can be achieved by taking foods enriched with fiber. Also, it can be achieved by taking fiber supplements. Fiber helps to prevent gas and cramping. During pregnancy it is recommended to drink enough liquids which increases fiber intake.

Other than macro nutrients, pregnant woman should make sure to get enough vitamins and minerals daily in their diets. The Pregnancy Miracle book advises to take prenatal vitamin supplements. This is because vitamins and minerals play roles in all body functions.

Choose one good source of Vitamin C. Fruits and vegetables are rich in vitamin C. This helps in promoting wound healing, tooth and bone development. You should take 85g of foods containing vitamin C.

Calcium. During pregnancy, intake of calcium should be 1000g. Foods that contains calcium includes: tofu, milk, yogurt and eggs. Calcium is good in the body as it helps in regulating fluids and also helps to build your baby bones and teeth. All women aged 19 years and above should consume 1000g daily.

Folic acid. Choose a good source of folate daily. This includes dark green leafy vegetables, legumes and veal. Folic acid helps in reducing risk of neural tube defects such as spina bifida. Every pregnant woman needs 600mg daily. Follic acid supplements are given in hospitals during prenatal check ups.

To avoid risks during pregnancy, it is important for pregnant women to ensure that all meats are well cooked thoroughly to avoid salmonella. Also, avoid use of drugs such as alcohol consumption, smoking and taking tobacco. Exercise during pregnancy is important and good hygiene to prevent food poisoning that causes serious problems to the mother and the baby.

P90X2 Review – A Workout for Bodybuilding Results

Managing your cholesterol levels is about eating right and exercising right. There are many choices for exercises, and a popular one is the P90X2 program. This exercise program is tough, so it’s not suitable for beginners, but you might want to try it anyway. Here is a short P90X2 review.

Tony Horton brings it again with the P90X2 workout program. In case you didn’t think it was possible, he turns it up a notch with P90X2. This workout is very popular, many people have tried it and seen results. What about you? Are you ready for P90X2?

In the X2 version, Tony Horton tests many exercises and essentially uses the members of the original version as the guinea pigs to help put P90X2 together. So here is a perspective of what P90X2 is about.

The P90X2 Review

The program, similarly to P90X, is set on a workout schedule that is 90 days long. P90X2 has been formulated to build upon the original P90X workout. However, it is not required that you are a P90X graduate. P90X2 incorporates the same concept of confusing the muscles, so that you are doing a myriad of exercises.

The P90X2 schedule is always being tweaked so that you don’t even come close to hitting a plateau- you will never ever get bored like you do with most of the fitness programs out there. Another great fitness program is the F4X System, and you can read F4X user reviews and complaints to compare it with P90X2. P90X2 was also created to take your physical condition and strength to a new realm.

P90X2 does the job whether you’re increasing your strength, your balance, your agility, your core strength, or athleticism. P90X2 was created by Tony Horton in conjunction with other professional sports trainers and will most definitely give you those same incredible results achieved through the P90X program.

The P90X2 Program

The P90X2 workout program is broken down in the same way that its predecessor P90X is. There are 3 phases in each of the 30 day segments. Each month is broken down into 3 phases representing 30 days each and totaling 90 days. The phases each have a strategic purpose and build upon one another. One 30-day level looks like this:

  • Phase 1 – Foundation, 3-5 weeks
  • Phase 2 – Strength, 3-6 weeks
  • Phase 3 – Performance, 3-4 weeks
  • Recovery Week

The P90X2 Workout Schedule

Phase 1 – Foundation (3 to 6 weeks)

  • Day 1: X2 Core
  • Day 2: Plyocide
  • Day 3: Rest OR X2 Recovery + Mobility
  • Day 4: X2 Total Body & X2 Ab Ripper
  • Day 5: X2 Yoga
  • Day 6: X2 Balance + Power
  • Day 7: Rest OR X2 Recovery + Mobility

Phase 2 – Strength (3 to 6 weeks)

  • Day 1: Chest + Back + Balance & X2 Ab Ripper
  • Day 2: Plyocide
  • Day 3: Rest or X2 Recovery + Mobility
  • Day 4: X2 Shoulders + Arms & X2 Ab Ripper
  • Day 5: X2 Yoga
  • Day 6: Base + Back & X2 Ab Ripper
  • Day 7: Rest or X2 Recovery + Mobility

Phase 3 – Performance (3 to 4 weeks)

  • Day 1: P.A.P. Lower
  • Day 2: P.A.P. Upper
  • Day 3: X2 Yoga
  • Day 4: Rest OR X2 Recovery + Mobility
  • Day 5: P.A.P. Lower
  • Day 6: P.A.P. Upper
  • Day 7: Rest or X2 Recovery + Mobility

Recovery Week

  • Day 1: X2 Recovery + Mobility
  • Day 2: X2 Yoga
  • Day 3: X2 Recovery + Mobility
  • Day 4: X2 Yoga
  • Day 5: X2 Recovery + Mobility
  • Day 6: X2 Yoga
  • Day 7: Rest or X2 Recovery + Mobility

Phase 1 of the program targets your core and balance. During this phase you’ll work on building a solid foundation which will help you do the exercises in the next two phases. A few of the P90X2 Phase 1 workouts are X2 Core and X2 Balance & Power. X2 Core teaches you exercises that focus on your core while having you do moves that create a huge amount of instability (so that you get a better workout). The X2 Balance & Power workout will force you to work on your balance while performing a ton of strength moves and exercises with explosive movements.

Phase 2 of P90X2 focuses on strength. It incorporates the Plyo type workout. Many people have a love-hate relationship with P90X2′s Plyometric workout. It hurts, but it hurts so good. It’s an incredible total body, agility workout. Phase 2 includes a totally different Chest, Back, & Balance workout which is basically the P90X Chest and Back by the power of two. The difference in this workout is that you’ll be using lots of medicine balls and other platforms that create instability and work the muscles from all angles.

Phase 3 focuses on improving your athletic performance. This phase uses the science of the P.A.P. (Post Activation Potentiation). This is a world-renowned workout method that has been proven on some of the best and most fit individuals in the world. Put simply, P.A.P. starts you off performing a number of weighted exercises and then quickly transitions into a workout made up entirely of explosive exercises. The first time around, it may throw your body for a loop. But it’s been tested and shown to drastically improve strength and power and will absolutely kick you in the butt while managing your cholesterol levels all at once.

5 High Cholesterol Foods To Avoid

One of the greatest pastimes for many people in the 21st century is indulgent eating. It is not clear how indulgent eating has gained such popularity, but the act of munching on chocolaty, cheese-covered, junk food treats is sensational.

As young children, stuffing our faces full of these delights is not a “big deal”; however, as our bodies become older the choice of food will begin to have physical consequences.

One of the more common problems that many people face nowadays is high cholesterol. A means of reducing this problem is to alter your diet and begin exercising. This article will provide information on the different high cholesterol foods to avoid.

1. Liver

Not all individuals enjoy eating liver, but it has been noted as one of the healthier food options. This dish is high in iron and can promote the immune system; however, it is also a detrimental dish if consumed in large quantities.

The liver you eat is high in cholesterol and can be damaging to your well being. This means that it should be consumed, but in proportion and with regular exercise to ensure a healthy body.

2. Margarine And Butter

Full-fat butter has always been recognized as a high cholesterol food, which is why margarine was created as a healthier substitute. However, studies have shown that margarine created from unsaturated vegetable is actually as detrimental to one’s health as butter. In fact, some of the margarine sticks containing hydrogenated oils or trans fats are unhealthier and should be avoided completely.

3. Shellfish

Fried Calamari at Max's Cafe

Lobsters, crabs, prawns, calamari, and even oysters can be very delicious to eat but they can also be unhealthy. Yes, research has shown that shellfish can be beneficial to a person as a good source of protein; however, they are not beneficial for heart conditions.

Lobster is particularly damaging for people who suffer from high cholesterol, and this does not include any of the melted butter or garlic served with the shellfish. It is important to eat fish, but eating in proportion is how to maintain a healthy diet. An example of a healthy diet to follow is the E Factor diet plan.

4. Fatty Meat

A well-known source of high cholesterol is the fatty meat or meat product, such as the burger patty. One of the most loved fast foods currently available is the hamburger smothered in cheese and sauce with bacon. A delicious option if you are running late or feel like something indulgent, but it is not beneficial if you have heart disease or high cholesterol.

The fat in this meat is what “clogs the arteries” and can cause unhealthy physical results. This does not mean you should completely remove meat from your diet; instead, try making lean cuts of meat as a burger and grilling the cut instead of frying.

5. Full Fat Cheese

Cheese is one of the most commonly consumed foods if you take a brief look at all the junk food options available. No burger or pizza would be complete without full fat cheese melted over the dish.

In fact, pasta meals are often more enticing with cheese grated over the top or included in the sauce – macaroni and cheese for example. However, cheese is one of the high cholesterol foods to avoid as it can cause heart disease and increase in cholesterol.

These are some high cholesterol foods you ought to avoid. If you want to lower your cholesterol, you can take a supplement or follow a diet and exercise plan. When you’re cholesterol level is healthy, eating these foods once in a while is an indulgence you can enjoy.

Is a Low Cholesterol Low Carb Diet Healthy?

According to one reputable source that people often use for looking up medical issues, a diet low in carbohydrates is going to help keep your bad cholesterol levels lower, too. While I believe that, it’s difficult to understand at face value having been on this diet many times before. I will tell you why.

First of all, eggs are an important part of this diet for many people, but of course you don’t have to practice over-consumption. Secondly, however, you eat a lot of meat on this diet, too.

You don’t have to eat a ton of red meat though. You can eat all kinds of fish including cod and tuna, and you can eat ham, turkey, bacon, chicken and other things besides just red meat. Meat is a staple, but another staple of a low cholesterol low carb diet is vegetables. You’re going to get plenty of vegetables, and you’re going to be leaving out all those unhealthy carbs.

Low fat diets are good of course for lowering cholesterol, and they are good for the heart. However, it appears that low carb low cholesterol diets are actually better. It’s very interesting again to me that low carb diets are considered to be good for your heart because so many people talked bad about the Atkins diet when it was first getting really popular. As mentioned, it’s popular, but there have always been the haters.

Those haters often said that this diet was bad for your heart, and it can be if you don’t really get disciplined about your dietary choices. Any diet can go wrong though if you don’t look at it the right way. For example, with the Atkins diet, you’re not going to eat a porterhouse steak and a cup of broccoli for every meal. You wouldn’t get the diversity you need, and you wouldn’t get all the nutrients your body needs.

There are studies that have been done on low cholesterol low carb diets and how they can be healthy. One study from Harvard School of Public Health that I was reading about actually kept track of people over a two year period, with a significant amount of the participants sticking with their diet. That is a very convincing study. I have my own results that I know about from trying the Atkins diet. I am very aware that it works, and I definitely felt healthy when my body was in ketosis.

I will urge you to be careful not to cut out too many carbs because I have noticed that it can make you sick. This doesn’t make a diet low in carbohydrates bad, but again, you have to manage it properly. Think about cutting out too many carbs as cutting out too many calories. You can’t overdo it, and you have to stick to the plan.

If you have questions about how to get started with a low carb diet, and you’re wanting medical proof and backing, read these 3 Week Diet reviews. Plus, you can talk with your doctor, and he can instruct you on how to take on this diet in a balanced manner.

Eyesight and High Cholesterol – Are There Any Effects?

High cholesterol levels can lead to various health issues. It doesn’t only affect your blood vessels, but it can also affect other organs in your body. One of the most important organs that can be affected by high levels of cholesterol are your eyes – and therefore your eyesight.

What is the connection between eyesight and high cholesterol? The eyes are an important organ for a human being. If you have poor eyesight, you won’t be able to see clearly and have difficulty navigating in your environment. If you have good eyesight, you can avoid dangerous hazards and keep yourself safe in your environment. Therefore, it is very important that you keep normal levels of cholesterol to avoid having eyesight problems.

One of the vision problems that can occur due to high cholesterol levels is retinal vein occlusion. This condition can lead to sudden blindness and therefore it must be treated swiftly. Retinal vein occlusion occurs when there is a buildup of plaque that clogs the flow of blood between the eye and the retina artery. It affects the nerve connection between your eye and your brain. The blood clot cuts of blood supply to parts of your eye or it may burst causing a loss of vision.

The Danone Blog reports that:

A 2008 study of the Royal College of Surgeons in Ireland concluded that patients with hyperlipidemia had a greater chance of retinal vein occlusion.

The retinal tissue in your eyes function to convert light into electric signals. These signals are then transmitted to your brain by using optic nerves. When the retinal artery is blocked by cholesterol, it also blocks the path between the optic nerve and the brain. This connection block is what causes gradual and painless loss of vision.

High cholesterol and high blood pressures increases your risk of getting retinal vein occlusion:

  • If you have high blood pressure, you have more than three times the risk compared to a person with normal blood pressure
  • If you have high cholesterol, you have more than two times the risk compared to a person with a healthy level of cholesterol

Rebuild Your Vision reports the symptoms that show if your eyesight is affected by your cholesterol levels is as follows:

  • Eye floaters or spots
  • Double or blurry vision
  • Pressure or pain in your eyes
  • Flashing lights, rings, or blank spots
  • Finding it difficult to see things out of the corners of your eyes

Surely you want to avoid vision problems caused by high cholesterol levels? Maintaining healthy eyesight requires you to get your eyes periodically examined. You should visit your doctor for a routine checkup to check your blood pressure and blood sugar levels. Other than visiting a doctor, you can do certain exercises to improve your eyesight, as explained at http://visionrevitalizer.co. Doing exercises is a natural way to maintain good health for your eyes.

Kardea. Combining science and spirituality for holistic cholesterol management

Proper nutrition is important to improve your cholesterol levels and also maintain a healthy long-term heart health.

There is more to holistic cholesterol treatment than vitamins or super foods.

Success requires more than avoiding the intake of dangerous foods in the form of saturated and trans fats and cholesterol.

It requires nutrition from foods that affect the rate of cholesterol absorption and metabolism. Such nutrition includes plant sterols, viscous soluble fiber, monounsaturated fats, Omega-3s and niacin as nicotinic acid. These nutrients must be taken consistently to achieve meaningful results.

Medical organizations such as the American Heart Association, the National Institute of Health and the American College of Cardiology support the holistic and natural treatment of cholesterol issues.

The main issue we face today is we cannot get enough heart healthy foods.

Kardea Nutrition helps you resolve this issue.

We provide news and information about natural foods that have the proper nutrients to help you maintain healthy levels of cholesterol.

We also take a look at the spiritual side of treatment to ensure that the holistic process returns the best results possible.

You can follow our guide to regulate your cholesterol health both from the food you eat and your state of mind.

We strive to provide the best and most up-to-date information to empower you to live a healthy lifestyle and achieve long age.

Join us in our vision to create a healthy and happy society.

Webmaster Team.

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