Browsing all articles tagged with HDL

Avoiding Transfats to Get Healthy

You can diet, you can exercise but if you are still eating unhealthy transfats in the form of palm oil or vegetable oil then you are not going to get healthy or thin.

This means that in order to get thin and lower your cholesterol you need to avoid  eating margarine, fried foods, baked goods and fast foods.

You should also avoid food items saturated fat. These fats occur naturally in meat and dairy products. The problem is that when they enter your body they tend be stored as fat in your hips, your ribs and stomach.

A study from John Hopkins University suggests that this type of fat is the type that is most likely to be stored directly on your abdominal muscles. The higher your diet is in saturated Avoiding Transfats to Get Healthy

fat the higher your cholesterol level is and the higher your risk for heart disease and some kinds of cancer is…

Researchers at John Hopkins analyzed the diets of 84 people and performed an MRI on each of them to measure fat.  Those who had the highest rates of abdominal fat had their risk for heart disease and some types of cancer significantly rose.

And surprise! These people also had the highest cholesterol levels as well!

One of cholesterol reducing foods is extra virgin olive oil. It increases HDL cholesterol (the good kind) that results in the cleaning of arteries from buildup of plaque. The net result over time is a much lower cholesterol level. It is recommended that you eat high fiber food items like green leafy vegetables and green salads. They should form an essential part of your daily diet.

At the same time tries to eat whole wheat bread as compared to refined flour bread. Plus whole grams and pulses are preferable to polished ones. Sprouted or raw grains should be eaten frequently to also help lower your cholesterol

In a nutshell a diet that contains extra virgin olive oil and more vegetables probably work best to lower cholesterol quickly. This, of course means eating more raw foods with oil of them which simply put just simply is an order to “eat more salad!”

Simply do not keep foods that are high in cholesterol in your house. Only have healthy foods such as canned or dry beans, fresh fruits, whole grains, vegetables and vegetable juice on hand.

Get rid of the butter and margarine and replace them with canola oil, olive oil or plant sterol spreads.

Look for foods that are specifically designed for low cholesterol and heart healthy diets. These are foods that have been fortified with plant stanols and sterols which help block the absorption o cholesterol.


Health Risks of High Cholesterol

Medical evidence strongly indicates that high cholesterol levels can cause narrowing of the arteries (atherosclerosis), heart attack and stroke.

This is because cholesterol can build up in the artery wall (restricting the flow of blood to your heart, brain and the rest of your body.)  It can also accelerate the development of a lethal blood clot in a blood vessel anywhere in your body!

Your risk of coronary heart disease (when your heart’s blood supply is blocked or interrupted) rises as your blood’s cholesterol level increases. Other factors, such as high blood pressure, lack of exercise, a family history of high cholesterol and smoking, increase this risk even more.

There are many factors that can increase your chance of having heart problems or stroke if you have high cholesterol.

Some risk factors, such as an unhealthy diet and smoking, can be altered by making changes to your lifestyle.

Other risk factors, such as having diabetes or high blood pressure, can also be treated with medication. Some risk factors, such as having a family history of stroke or heart disease, cannot be changed and that is why it is important for some people to be extra diligent when it comes to watching their bad habits and diet. In this case it may be all you can do to “beat the beast of cholesterol” off by taking measures to stay in control of how high your LDL levels are.

If you have inherited the condition you may be fighting an uphill battle to get your cholesterol down. If you have been diagnosed with high cholesterol then you may be looking for ways to change your diet so that you can improve your LDL to HDL ratio.

The worst fat for you is Transfats.  These are processed fats.  You can find transfats listed as an ingredient on most food labels and try to avoid them.

However keep in mind that there are more than forty thousand packaged foods on the market that contain this type of fat and that is not listed on the labels!!

The reason this type of fat is not listed is because food manufacturers have fought for years to keep it off ingredient labels. In 2000 the U.S. Food and Drug Administration finally adopted regulations that required manufacturers to include transfat content on the packaging.

Transfats came into existence some years ago. They were invented in the fifties as a way of indulging our cravings for fatty foods without having to actually spend money on expensive natural sources of fat as an ingredient. The only problem is that these fats raise cholesterol, weaken the heart, cause diabetes and swell up your body.

In fact it is estimated that bad fats may be responsible for thirty thousand premature deaths in this country every year.