Foods That Curb Cholesterol

Not all cholesterol is unhealthy. We associate the word cholesterol with choked arteries, strokes, and heart attacks, but this is not true. There is good cholesterol, and then, there is bad cholesterol.

Low Density Lipoprotein or LDL is the 'bad' cholesterol. High Density Lipoprotein or HDL is the 'good' cholesterol. Now, what does the good cholesterol do? HDL is produced by the liver and certain other cells in the body and aids the production of certain hormones and cell membranes, thus ensuring the proper functioning of our body.

Certain food products lower LDL levels, and you can incorporate them into your weight loss diet plan. A very important food in this regard is oatmeal, which is a fat soluble fiber that curbs the accumulation of LDL and helps reduce the absorption of cholesterol in our blood stream.

People who take whole grains and oats regularly have thinner artery walls than those who don't. The thickening of artery walls leads to conditions like high blood pressure and heart/circulatory problems, and so, consuming oatmeal is highly recommended to prevent such health complications. Other food items that contain these fat soluble fibers are kidney beans, apples, pears, and barley.

Omega 3 fatty acids reduce LDL and increase HDL cholesterol levels. They also lower blood pressure and reduce triglyceride levels. Such fatty acids are found in fatty fish such as salmon, mackerel, sardines, herring, and halibut. However, make sure you eat grilled or baked fish rather than their fried counterparts, as frying them will only add unhealthy fat to your diet.

Nuts such as almonds, walnuts, hazelnuts, pistachios, pecans, etc. contain monosaturated and polysaturated fats which lower LDL cholesterol levels. They should be taken in moderation because they are also high in calories. You can use them to replace cheese or meat products.

Walnuts are rich in polyunsaturated fatty acids and help protect the heart. Nuts contain Omega 3 fats and are rich in anti oxidants. These are known to reverse the damage caused by saturated fats.

Olive oil is also rich in antioxidants and protects us from diabetes and heart diseases. It is healthier as compared to other vegetable oils. There are various categories of olive oil; the best ones are extra virgin olive oils, because they are less processed and hence contain more antioxidants.

There are a number of fruits that also fight LDL cholesterol. Blueberries contain pterostilbene, which helps lower LDL without any side effects. The fat in avocados is healthy and unsaturated and thus increases HDL levels. Grape juice lowers LDL cholesterol oxidation. Pomegranate juice, cranberry juice, and apples too have been proven to help fight bad cholesterol.

Nowadays, we can get fruits that have been fortified with sterols or stanols which are formed naturally in plants. These help prevent cholesterol absorption in the body; however, they should be consumed only by people with high LDL levels.

If you eat the right foods, you will experience better health and an increased level of fitness. In certain cases, eating healthy also reverses the damage caused by the thickening of artery walls.

Article Source: EzineArticles By Christopher R. Edwards

Read More

Points To Remember About A Spastic Colon

Points To Remember About A Spastic Colon
Points To Remember About A Spastic Colon

Did you know that nearly half of the population of the developed countries like USA and Canada suffer from the disorders caused by spastic colon? It is a chronic health problem that affects a number of people which is far greater than the number of population suffering from diabetes, asthma or depression.

At this point you are wondering what spastic colon actually is. Let us put it like this: It is a kind of dysfunction of colon in which the passage of wastes through the intestine is obstructed due to the changes in the normal pattern of muscular contractions of colon that mobilize wastes. Spastic colon is typically a functional disorder and not a disease, which implies that bowel movement is not occurring in a manner it should have been. The result is either constipation or diarrhea or in many cases a bout of both in alternate succession. The other symptoms include abdominal pain, bloating, painful bowel movement and stool full of mucus. In women, there is a close relation between menstruation and attack of spastic colon. It has led the medical practitioners establish a correlation between hormonal changes and irritable bowel syndrome.

Dealing with spastic colon is rather easy; you have to incorporate little changes in your lifestyle. To begin with, bring in little changes in your food habit to get rewarded by a problem free bowel movement. First of all try to understand which foods trigger off the symptoms and religiously avoid them. Generally cut down on the fat content in your diet and go for baked or micro waved foods instead of those fried or roasted. If you have a fetish for milk products, then consumes only skimmed or semi skimmed milk.

More importantly, take the foods that are rich in fiber and increase the proportion of fresh vegetables and whole grain cereals in your diet. Another simple rule is: divide your entire meal of the day in small portions and eat more often but small amount at a time. Yoghurt provides a natural solution to those suffering from static colon, as yoghurt containing helpful bacteria aids in the digestive process.

Second important point in dealing with static colon is to managing stress. Under the circumstances of twenty first century living, stress management may sound rather an impossible task. But if you want to get a problem free bowel habit, you have to learn to cope up with stress factors through such practices as meditation, aerobics exercise with music, relaxing over the weekends completely cutting off from the work related anxieties and availing other relaxation therapies.

If things go really bad, go and see the doctor at earliest. The faster you address the problem with proper medication, earlier you get relief from irregular bowel syndrome. But above all you should stick to a healthy lifestyle; that is the best guarantee for having a problem free colon and overall health.

Read More