HEART VIGOR

LOWER CHOLESTEROL FOR A HEALTHIER LIFE



HELPFUL WAYS TO LOWER CHOLESTEROL

This is (as all possible treatments for any condition in Heartvigor.com) for information purposes only. Always work with a medical physician to treat and diagnose medical ailments.

DIET

GREEN TEA:
Green tea is a good source of antioxidants. A japanese study showed heavy green tea drinkers are 26% less likely to die from heart disease. Studies show green tea inhibits atherosclerosis, the hardening and thickening of arteries. Several studies suggest that green tea reduces high blood pressure.

RED WINE:
Red wine has about one tenth of the carbohydrates of a margarita, and has antioxidants that are believed to lower LDL and boost HDL. Consume moderately, the American Heart Association recommends no more than two glasses for men, or one glass for women.

GARLIC:
Garlic has been shown slightly to lower cholesterol, lower blood pressure, thin the blood for the prevention of heart attack and stroke, and fight bacterial infections similar to an antibiotic. Garlic oil does not have the cholesterol lowering benefit as raw, cooked or powdered garlic. The benefit of garlic takes several weeks of continuous use to be effective.
Garlic has no known side side effects appart from its odour.

FRUIT AND VEGETABLES:
Soluble fiber in fruits and vegetables lower cholesterol levels significantly. The benefit increased with higher consumpion of plant based foods.

Cholesterol levels are much lower in vegetarians. By following a strict vegetarian diet you can lower your cholesterol levels by almost 25% over the course of 1 year.

AVOID ANIMAL, SATURATED AND TRANS-FATS:
Saturated fats (fats that remain solid at room temperature) will lead to higher cholesterol levels. They are found in tropical oils (eg. palm oil) and all animal fats including milk and cheese. Avoid them as much as possible - eat less red meat and more fat trimmed white meat.
Trans-fats found primarily in margerine, vegetable shortening and many pre-prepared foods. There is no known safe level of transfat, all transfat is harmful.

Try eating Turkey. Red meat contains both saturated fat and dietary cholesterol. Ground turkey contains half the saturated fat of 85% lean ground beef, and can be substituted for beef in most recipes with out loss of flavour.

SEA FOOD:
One of the best ways to reduce cholesterol is by eating more fish, such as salmon or tuna, which are low in fat and contain heart healthy omega-3 fatty acids.

LEGUMES:
Eating a diet high in beans, peas and lentils can lower your cholesterol significantly, due to there high soluble fiber content.

WHOLE GRAIN:
Consuming whole grain such as oats wil reduce cholesterol levels slightly, possibly due to their high fiber content. Choose breads and other baked goods made from whole grains as they lower your sugar intake as well.

QUINOA:
Quinoa is a South American seed that is a tasty and healthy substitude for rice or couscous. Quinoa has 15% fewer carbohydrates and 60% more protein than an equal amount of brown rice. Quinoa also has 25% more fiber, which can lower your cholesterol.

NUTS AND SEEDS:
Many raw nuts and seeds such as almonds, pecans, cashews, walnuts, peanuts, ground flaxseeds, pumpkin seeds, sesame seeds and sunflower seeds contain good fats. They add vitamins, minerals, fiber, and essential fatty acids to your diet and lower your total cholesterol and triglycerides.

For a healthier salad, use walnuts, which are high in polyunsaturated fat, a good fat that lowers LDL while boosting HDL, to replace your fat and carbo laden croutons.

POPCORN:
Homemade air popped popcorn has 80% less saturated fat than tortilla chips and more than twice the fiber.
Try 1/4 teaspoon salt and 1 tablespoon grated Parmesan cheese as an alternative to butter.

COCONUT OIL:
Although a saturated fat, coconut oil is beneficial for the heart. It contains about 50% lauric acid, which helps with high cholesterol levels and high blood pressure. The saturated fats in coconut oil are not harmful as that of other vegetables oils, it is easily converted into energy and will not accumulate in the heart and arteries.
It doesn't increase LDL cholesterol levels, and recent evidence indicates that coconut oil strongly increases HDL cholesterol, which makes it a good choice when a hard fat is needed for a recipe.

OLIVE OIL:
Monounsaturated fatty acids as in olive oil, reduce total and LDL cholesterol without reducing the HDL cholesterol levels. It has been shown to be beneficial to the heart and arteries.

FAT SUBSTITUTES:
Many food processing plants are replacing partially hydrogenated oils with substances that aren't fats. Two such products are Z-Trim, made from corn, soy or oat fiber, and Oatrim, made from whole oats. To the palate they both feel and taste like fat, but in the digestive tract they act more like fiber.

SMALLER MEALS MORE OFTEN:
Studies have shown that a 5% lowering of cholesterol is possible by eating smaller portions of food and spreading your food intake to as many as 6 meals per day.

_____________________________

DRUGS

STATINS:
Statins are drugs used to lower cholesterol. They work by blocking a substance your body needs to make cholesterol. They may also help your body reabsorb cholesterol that has accumulated in plaques on your artery walls, helping prevent further blockage in your blood vessels. Statins include well-known medications such as atorvastatin (Lipitor), simvastatin (Zocor), lovastatin (Mevacor), pravastatin (Pravachol), rosuvastatin (Crestor).

L-TAURINE AMINO ACID:
L-Taurine is an amino acid best known for helping bile acids that clear cholesterol from the body. L-Taurine also lowers blood pressure and shields the heart from damage.

N-ACETYL CYSTEINE (NAC):
The amino acid N-Acetyl Cysteine has been found to be an effective agent to lower lipoprotein levels in the blood. With NAC therapy lipoprotein levels may decrease up to 70%.

TRI-METHYL-GLYCINE) TMG:
Tri Methyl Glycine helps reduce triglyceride and cholesterol levels in the blood. It also helps to improve coronary circulation and reduce angina pain. It also helps to eliminate hypoxia.

_____________________________

EXTRACTS AND SUPPLEMENTS

POLICOSANOL:
In a 2002, 30 days study, policosanol was found to reduce LDL cholesterol by 15.9% and 17.0% at 20 and 40 mg daily respectively. The total cholesterol declined by 12.4% and 12.3%, respectively. The HDL cholesterol rose by 5% in the study groups.

OMEGA-3:
Omega-3 lowers LDL cholesterol. Consuming fatty fish and fish based omega-3 fatty acids appears to also reduce the risk of heart failure.

GRAPE SEED EXTRACT:
After only one month of treatment Grape seed extract can reduce LDL-cholesterol levels, but had no significant effect on HDL-cholesterol levels, in a recent studystudy.

FLAX SEED:
Flaxseed and flaxseed oil are rich in alpha-linolenic acid (ALA), an essential omega-3 fatty acid that is beneficial for heart disease. It lowers cholesterol and protects against heart disease and to control high blood pressure.

ARTICHOKE EXTRACT:
The extract from artichoke leafs has been shown to lower blood cholesterol by 13% and triglyceride levels by 5% in both human and animal studies.

FIBER SUPPLEMENTS:
Fiber supplements lower bad (LDL) cholesterol and increase good (HDL) cholesterol. Metamucil, Citrucel and Benefiber are just a few of beneficial fiber supplements you can find in most stores

_____________________________

PHYSICAL ACTIVITY

Aerobic Exercises and/ or long moderate walks (about 1 hour) will help your body lower cholesterol naturally.

_____________________________

MINERALS

SELENIUM:
Plant foods are the major dietary sources of selenium in most countries throughout the world. Selenium is one of a group of antioxidants that may help limit the oxidation of LDL cholesterol and thereby help to prevent coronary artery disease.

MANGANESE:
Having an adequate manganese intake will aid in maintaining normal cholesterol levels. Good sources of manganese include pineapple, pecans, and spinach.

CHROMIUM:
Chromium has recently been shown to lower LDL cholesterol and slightly raising HDL cholesterol. This lowers the risk ratio for coronary artery disease. A new study reports a link between chromium levels and heart attack risk, the lower the Chromium levels, the higher the risk.

_____________________________

OXYGEN AND OZONE THERAPY:

Oxygen and ozone has been shown to lower LDL cholesterol in humans. as well, Ozone is now being used effectively in cardiovascular and cerebrovascular disease, arteriosclerosis and hypercholesterolemia. It is being utilized to restore circulation and relieve anginal pain.

_____________________________

VITAMINS

INOSITOL HEXANIACINATE, VITAMIN B3 (NIACIN):
Inositol Hexaniacinate is the form of vitamin B3 most used for reducing cholesterol. It is a flush-free niacin (see below). It should be started at a low dose of 250mg for two weeks and then increased to 2,000mg. It should always be taken with meals.
Niacin works by slowing the liver's production of LDL (the bad) cholesterol. It also raises HDL (the good) cholesterol.
Some common side effects in higher doses, include flushing, redness or a burning or itching sensation, dry skin or a rash, upset stomach, diarrhea or headaches. These side effects usually decrease after taking the drug for two to six weeks.
Advise your doctor or pharmacist of any side effects you experience. Note, Vitamin B3 in the form of Niacinamide has not been shown to be effective for lowering LDL cholesterol levels.

_____________________________

This is (as all possible treatments for any condition in Heartvigor.com) for information purposes only. Always work with a medical physician to treat and diagnose medical ailments.

Google
 
© HeartVigor.com - All rights reserved.