Prevent Heart Disease by Managing Your Cholesterol
We always hear people lamenting, “Oh! My cholesterol is too high!” and they have good reason to be worried. An elevated blood cholesterol level is one of the factors that causes coronary heart disease.
In many cases, people who have high cholesterol levels are also overweight and tend to have high blood pressure. This puts them at an even higher risk of getting heart disease.
The truth of the matter is that it’s quite simple to lower the bad cholesterol level in your body.
Simple, but not easy. The reason for that is that you’ll need to change your diet and to some extent, your entire lifestyle.
What you want to aim for is a cholesterol level of 200 mg/dL or lower. This is the desirable level and you’ll be at much lower risk of heart disease.
Do note that the lower it is, the better. Of course, we’re referring to your bad cholesterol here.
If you’re hovering between 201 to 239 mg/dL, you’re at borderline level and will need to take immediate action to lower your cholesterol.
If you’re at 240 mg/dL and above, you absolutely MUST begin and immediate and aggressive plan to reduce your cholesterol level.
So, how do you do it?
* Transform your diet
The first step is to avoid all processed foods and go low carb. This will be the most difficult change to make because we are creatures of habit and love to eat what we normally eat.
Yet, you’ll need to bite the bullet and make the switch to clean and healthy foods. You’ll need to load up on vegetables, fruits, whole grain foods, nuts, and fiber.
It’ll be good to switch from using hydrogenated cooking oil to extra virgin olive oil or cold pressed coconut oil.
Contrary to popular belief, coconut oil is actually good for you and lowers your bad cholesterol levels.
The fats you consume will need to be high in monounsaturated and polyunsaturated fats. Avoid trans fats at all cost and reduce your consumption of fatty meats.
As long as you give up junk food and processed foods, that’s half the battle won. You’ll notice your weight dropping and your cholesterol levels will decrease too.
* Exercise often
Daily exercise is fantastic for reducing your cholesterol levels. You want to aim for about 30 minutes of exercise daily.
The more vigorous and high intensity your sessions are, the better. However, you do not want to push yourself beyond what you’re capable of.
Regular exercise will strengthen your cardiovascular system, reduce your cholesterol, tone your muscles, and make you feel happier because of the endorphins released. It’s also great for stress relief.
* Ayurveda remedies
Ayurveda is a holistic method of treatment that’s highly effective for lowering blood cholesterol levels. Add garlic to your cooking.
It’s one of the best remedies for battling cholesterol. Or you could just take garlic supplements which come in capsule form.
Another natural remedy is using turmeric and curry leaves in your cooking. You may choose to consume turmeric supplements instead.
Boiling water with 2 teaspoons of coriander seeds and drinking the water when cool, will also help to lower your cholesterol levels.
These are just a few ways to reduce your cholesterol. They may seem simple but they’re highly potent. The key to succeeding with them is to be consistent.
Do these for 2 to 3 months and you’ll be amazed at how your bad cholesterol levels drop.
High Blood Pressure 101: 4 Facts You Must Know!
The Centers for Disease Control and Prevention (CDC) released some very disturbing facts about high blood pressure in 2016.
It stated that 1 in every 3 adults has high blood pressure. In the US alone, that comes up to about 75 million people.
What’s very troubling here is that high blood pressure sets the stage for more serious health problems such as stroke and heart disease to take root in your body.
To make matters worse, it was noted that only half the patients had control of their condition.
The fact of the matter is that there are a lot of things that you can do to manage your blood pressure. Being proactive and making the necessary changes will go a long way towards managing the problem and even overcoming it.
Below you’ll see 5 facts that you should note. By understanding them and applying them, you can stabilize your blood pressure and prevent serious health problems from affecting you in future.
* The DASH Diet
Without a doubt, your diet plays a major role in determining the state of your health. The word DASH is an acronym for Dietary Approaches to Stop Hypertension diet.
Studies have shown that the DASH diet has helped patients reduce their systolic pressure by up to 11 millimeters of mercury (mm Hg). Their diastolic reduced by 6 too.
So, this is a proven diet that alleviates the condition and something that you should seriously consider adopting if you have hypertension.
The diet is not restrictive. It just focuses on reducing your salt intake.
With the DASH diet, you’ll be required to consume not more than 2300 mgs of salt per day. It’s even better if you can get it down to 1500 mgs of salt per day.
This one measure alone will have such a tremendous impact on your high blood pressure that you might not need the remaining 4 tips below.
Chronic stress is considered the 21st century’s leading killer. It’s silent, insidious and deadly.
If you have high blood pressure, you’ll need to set aside time to de-stress and take a break.
Meditation, yoga, watching comedies, walks by the beach, etc. are all great forms of stress relief.
What’s important is that you do what makes you happy. It could be something as simple as dancing at the bar… or as interesting as riding rollercoasters at the fair.
Whatever it is, do take a break and avoid burning the candles at both ends.
* Go low carb
When your carb consumption is low, your body releases less insulin. Your blood sugar levels will stabilize, and you’ll notice that you start losing weight much easier when you’re at a caloric deficit.
Most health problems see an improvement when one sheds their excess pounds and reaches their ideal weight. Aim for about 50 to 60 grams of carbs a day, and try not to consume more than that.
You knew this was coming… and this article wouldn’t be complete without mentioning just how powerful exercise is.
Your body will get stronger, you’ll burn more calories, and your blood circulation will improve.
Studies have shown that regular exercise will help with high blood pressure.
Follow the 4 tips above and most importantly, focus on cutting down your salt intake (which is half the battle won)
Once you make these 4 tips a part of your daily lifestyle, your blood pressure condition will improve remarkably, and you’ll look and feel better.
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If you have a comment, question or suggestion, please leave a comment below!
Cheers, Helene Malmsio
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