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Can Exercise Reduce Cholesterol? Guidelines And Tips

Can exercise reduce cholesterol? All of us know that exercise is generally good for fat reduction as well as to lead a healthier life. But can it really help in lowering down your cholesterol level? The answer is that regular exercise reduces the fat in one’s body which is directly linked to lowering down your cholesterol levels. Hence a good exercise routine is a great way to tackle high cholesterol issues and have an overall healthier lifestyle.

It does not matter whether you are overweight or not, regular exercise can certainly reduce cholesterol. Further, you can also moderate your physical activity to help raise the ‘good’ cholesterol (HDL) in your body.

Here are some guidelines on how you can exercise regularly to control your cholesterol:

If your doctor has identified a cholesterol disorder in you, you need to have your physician check your cardiovascular health status before entering into any kind of rigorous exercise program. The reason for this is that some middle-aged men and older adults may not be able to go through intensive workout sessions, which can lead to higher risks of heart attacks. It is extremely important to know if your heart is working perfectly through an ECG test.

Choose moderate intensity workouts that are high enough where you can last at least 20 to 30 minutes. A moderate exercise can rank an approximate of 4 to 7 on a scale of 10, with 10 being the maximum intensity. There are no defined exercises for high cholesterol but you can choose between running, cycling, swimming, aerobics, walking etc.

In general, for lowering the high levels of cholesterol, a high intensity workout is recommended (for instance – 1,500 kcal per week). You will find that in the next 12 to 16 weeks your level of cholesterol might be decreased from 10% to 20%. 1500 calories per week is equivalent to 3 to 4 hours of moderate intensity swimming, walking, jogging or cycling.

One must remember that the volume of physical activity needed to lose weight is the same for cholesterol lowering.

A sample exercise program:

Start a workout routine by walking 20 minutes a day which should go on for four days a week. After 6 to 8 weeks you can increase your walking time to 2 hours and extend it to 6 to 7 days a week.

Another workout program would be to get involved in an aerobics class 3 days a week and alternatively walk 50 to 60 minutes three days a week. The seventh day can be allotted for a tennis match or so on.

One must realise that exercise results in fat loss which is directly associated with decreasing cholesterol levels inside one’s body. A regular weekly exercise routine have various other benefits including improved fitness, overall health, reduction in blood pressure, reduction in diabetes risk and psychological well-being.

Exercise increases the HDL cholesterol (which is the good cholesterol inside the body), while reducing the amount of …

3 Major Reasons Why Women Do Not Want to Breastfeed in Public

Breastfeeding babies in public places can be an issue for most people. Many women may consider some factors. This article provides three major reasons why women do not want to breastfeed in public:

1. They get embarrassed – One of the major reasons why women do not want to breastfeed in public is because they get embarrassed. It is very embarrassing to show off your breasts in the public while feeding your baby. Most women are not really comfortable showing off their breasts because it is somehow a private part of the body that nobody should be able to see. Mothers would usually choose to bottle feed their babies in public places because it is more secured and is less embarrassing.

2. A woman’s breast has been the center of sexual desires – Women do not want to breastfeed their babies in public for the very reason that the breasts have been the center of sexual desires for most men. They feel like they are being harassed when they let their breasts show off. Public places are composed of different people including children, other adult women and especially men. Men tend to act unusual and they are triggered to tease and make fun out of it. That is why women opt to bottle feed their children to ensure security and safety.

3. People criticize breastfeeding mothers – Most people tend to criticize mothers who breastfeed their babies in public places. They usually judge them and make negative comments out of that behavior. That is why mothers do not want to breastfeed their babies due to some false and negative comments people may throw unto them. They are being judged because of this certain action.

There is nothing wrong with mothers who are breastfeeding their babies in public places. Well, it is your own choice. These are just some of the major reasons why women do not want to breastfeed their babies in public places.…

Elbow Grease: Omega 3 and Joint Relief

It is just a cliche until you’re forty-five or so, if you’re lucky. But sooner or later, you’ll wish there really were such a thing as elbow grease. Whether you’re a corporate animal or a manual worker, there comes a time when your joints start to creak and crack as a result of natural aging. Of course, such factors as hereditary illness and extra strain are likely to aggravate the misery. Fortunately, there’s a close substitute these days.

Human joints are one of the most amazing engineering feats in nature. They are reasonably resilient in their construction, but by means of successive layers of cartilage and fluids they keep friction between the two pieces of bone to a bare minimum. However, for much of human history our lifespans are brutally short compared to the modern 70 years or so. That is why Mother Nature, shrewd as ever, decided to skimp on her ingredients. After all, there’s no reason why a joint should have a longer shelf life than the entire organism.

Joint pains are either classified as non-inflammatory (arthralgia), or inflammatory (arthritis). The former cases usually involve trauma, cancer, gout, or infection. Inflammation of the joints, however, is a far more common occurrence, as it is usually related to aging. Statistically speaking, almost every single reader here would have either experienced first-hand, or know someone who has experienced arthritis. Of this, there are two major categories: osteoarthritis (OA), or degenerative joint disease, and rheumatoid arthritis.

Primary OA is a chronic degenerative disorder, but it isn’t directly caused by aging – witness the occasional nonogenarian jogging with abandon. The cartilages in our joints dry out with age, becoming less resilient in the process. Sometimes mild inflammation and attempted repairs are triggered in the process: bone growth, however well-intentioned, only adds to the pain at this stage.

(Note that rheumatoid arthritis is a whole other ball game: it is a systemic autoimmune disorder which affect 1% of the world’s population. Bluntly put, the body attacks itself at the synovial joints, crippling the victim in the process. Neither cause nor cure is known at this stage.)

So what is a sufferer to do? While we can’t attack OA at the root, there is still a viable treatment by proxy: repressing the counter-productive anti-inflammatory response. This might sound a bit defeatist, but as the average GP doesn’t go beyond physiotherapy, lifestyle recommendations, and over-the-counter analgesics (acetaminophen and ibuprofen, for instance), treating OA at the inflammatory level is actually the best strategy we have at our disposal.

Fish oils chiefly comprise Omega 3 oils, of which EPA and DHA are essential to human health. After decades of research, these fatty acids have proven their anti-inflammatory credentials in cardiovascular treatments beyond a doubt. Research on the relation between OA and Omega 3 is only beginning in earnest, but already a Canadian meta-analysis of 17 separate clinical trials on the pain-relief properties of Omega 3 has shown positive results.

They …

Fight Your High Cholesterol With Exercise and a Diet

If your cholesterol count is too elevated become health conscious and pro-active. Fight your high cholesterol with exercise and a weight loss diet. Failing to take control of this issue will only lead to problems.

Remember the old saying, “an ounce of prevention is worth a pound of cure”. It’s a lot easier to take charge of your health, than to let some chronic illness dictate how you’ll spend your later years.

Eating the right foods daily can be a great way to start taking charge of your health. A family doctor can give you medication to lower cholesterol, but you can give yourself what you need by getting educated on health matters so that you can make educated decisions.

High cholesterol responds well to the right diet and daily exercise. Begin to develop a healthy menu you’ll enjoy and stick to, as well as a sustainable exercise routine.

You also want to take time out to build social links that will enhance your relationships, widen your circle of influence, and make it easier to stay abreast and informed on what others are doing to deal with health issues like yours.

Learn not react to what you’re told by medical personnel, out of fear, but rather let their prognosis motivate you to take some time to get educated on the subject, and decide what action you find more suitable.

If cholesterol is out of control arteriosclerosis is a worrying concern, but If you lower your cholesterol by taking action now you can avoid strokes, heart attacks, and even death.

Avoid smoking to lower your cholesterol, and on the plus side you can lower your risks of diabetes, heart attack, and obesity. These of course are the worst case scenarios.

By now you know the 2 types of cholesterol. Low-density lipoprotein, or LDL, is known as “bad” cholesterol. High-density lipoprotein, or HDL, is known as “good” cholesterol. These two types of lipids, along with triglycerides and Lp(a) cholesterol, make up your total cholesterol count, which can be determined through a blood test.

However with all the controversy surrounding the cholesterol issue, and the pro one-food type today, against the other-food type tomorrow, you’d do well to stay well informed with regard to what foods you should be consuming. Get in the habit of reading food labels, for starters.

To find if your cholesterol is high go to your family doctor and get a blood test, because if it remains at high levels, over time your arteries will harden. This means the blood will not flow as freely as necessary to the heart, causing added stress and strain for this vital organ.

You might find it interesting that what used to be considered normal or average, has gradually been reduced from 300 a couple of decades ago, to a current reading around 140 or 130 over 200 mg/dl. If you can maintain this level, you will be OK according to medicine today. Make …

Low Cholesterol Diet Food List – Foods To Lower Cholesterol

What low cholesterol foods will do is helping your body to get rid of fat and decrease the chances of a heart attack or circulation problems. Fat is a very important component of our everyday diet but you should avoid trans fats and replace them by healthier unsaturated fats like vegetable oils. The key for lowering the chances of having a heart attack is to exercise and also to decrease the levels of bad cholesterol (LDL – Low Density Lipoprotein) in your body. You can achieve this by adopting a good low cholesterol diet food list.

As the first rule you should limit the consumption of saturated fat in your daily diet. Animal foods are the ones containing cholesterol. Non animal foods like fruits and vegetables contain no cholesterol. Among this healthy fruits you can eat you can find: apples, strawberries, raisins, blackberries, dates, oranges, grapefruit and prunes. All this natural foods are rich soluble fiber foods that will help your body tow lower your bad cholesterol levels and increase good ones.

Other fiber rich foods that you should take to achieve your objective are the consumption of vegetables and grains as lentils, beans, peas, broccoli, soybeans,, walnuts, ground flax, sweet potatoes, oatmeal and Brussels sprouts.

Not all fats are bad four our bodies, in fact our bodies need fat. But the thing is to choose healthy fats over unhealthy fats to lower bad cholesterol in our system. Omega-3 fats and monounsaturated fats are actually beneficial for our health and good for our heart so they should be in the low cholesterol diet list as well. Fish oils are rich in Omega-3 fatty acids. According to many recent studies people who were on a high Omega.3 diet including fish had 30 to 40 percent decrease in heart disease. Omega-3 fatty acids help to reduce high blood pressure and inflammation as well as decreasing triglycerides. These fatty acids also help to make the blood thinner diminishing the chances of a clot blocking an artery. Another benefit is that they raise the good cholesterol levels (HDL- High Density Lipids).

Three servings of fish a week is a good practice to give your body the amount of Omega-3 fatty acids it needs to lower cholesterol levels. You can eat tuna or fishes like salmon, anchovies, sardines and mackerel. You may also complement your low cholesterol diet food list with fish oil capsules. You can also get monounsaturated fats from olive oil, olives, canola oil, avocado, pecans, peanuts, pistachio nuts and peanut butter. You should always try to have a good consumption of pure water with every low fat diet to help your digestive system to process all foods and help your body to lower bad cholesterol.…

Lower Your High Cholesterol Through Diet Management and Make High Cholesterol a Thing of the Past

Honestly, one of the best ways to lower your high cholesterol is through diet management. When one mentions cholesterol these days it almost always is frowned upon but in fact maintaining a health cholesterol level is an essential part of good health. Without it our cells would literally die and we would all go the way of the Dodo Bird. But high cholesterol is a different story, and high cholesterol increases the risk of a myriad of serious diseases, including heart attack, stroke, and atherosclerosis.

However not all types of cholesterol increase the risk of serious illness like LDL (bad cholesterol) does. In fact a higher than average blood cholesterol reading of HDL (good cholesterol) decreases the risk. Ideally the level of total cholesterol, which includes both good and bad cholesterol should be around, or just below, 200 mg/dl to be considered health. Anyone having a blood cholesterol reading over 250 should consider taking aggressive action to lower your high cholesterol though diet management.

The steps necessary to lower your high cholesterol through diet are fairly straightforward. You should consume no more than 35 percent of your calories each day from fat. The type of fat consumed is also important, with saturated fat being a major determining factor in the world of high cholesterol. For this reason total saturated fat consumption each day should not exceed 10 percent.

You are probably thinking you don’t consume much saturated fat anyway. I am right? Do you consume more than 8 ounces of meat a day; eat a lot of eggs; full dairy products such as cheese, milk, eggs, and yogurt; eat coconuts or use coconut oil for cooking, have an affinity for macadamia nuts; love to eat fried foods; or have a particular fondness for duck, goose, or liver? If you answered yes to any of these questions chances are you have identified the root cause or causes of your high cholesterol problem. All of the above culinary delights must be either eliminated altogether, eaten in small amounts, or modified in such as way that the cholesterol/saturated fat is removed. An example would be to eat 4 egg whites instead of 2 eggs. The yolk contains all the cholesterol, so by doing away with it you now have taken a food that is known to contribute to high cholesterol and turn it into one that could actually lower cholesterol readings.

If you are looking for effective ways to lower your high cholesterol thought diet look no further than fruits, vegetables, and grains; especially ones high containing soluble fiber. This very beneficial list includes oat bran, oat meal, apples, beans, blueberries, and strawberries. Soluble fiber is cholesterols worst enemy trapping it in the intestines and shipping it out through solid waste.

In summary, to lower your high cholesterol through diet is a fairly straightforward equation for most, consisting of dramatically lowering saturated fat intake and increasing the …

Natural Ways to Lower Cholesterol Effectively

You might be doing some trial and error on some natural ways to lower cholesterol. But that should not be your case because your health is at stake. Trial and error can be okay when you experiment on food but you don’t experiment with your health. You must get the right approach in treating your high cholesterol.

There is nothing complex with how to lower cholesterol naturally. In fact, the method is just so basic that it appears silly to experiment on anything. You simply need to focus on three things: healthy diet, good amount of exercise, and an effective and natural cholesterol supplement.

Since the main cause of high cholesterol is the food that you eat, then the major solution to lower your cholesterol naturally is the food itself. Obviously, since you know that you have been eating foods full of fats and have so much cholesterol in it too, then you need to cutback your diet on that particular food. You need to shift to healthier foods, specifically those that are high in fiber plus those foods that are carbo-loaded. Fibers are good in rinsing out the cholesterol in the body at the same time it remove other toxins that were build up inside your system. It also helps boost your metabolism.

Carbohydrates give your body the energy to go through your physical activities. Since your body needs fats too, make sure that you supply the good fats like fish oil that contains fatty acids. Fatty acids help lower your bad cholesterol by increasing the good cholesterol. Good cholesterol or HDL removes the excess LDL in the blood stream. You can also get good fats from nuts and almonds.

You must have heard it before that exercise is important to keep your body healthy. People like you who have high cholesterol need to do a regular exercise everyday, no less than 30 minutes a day. Doing cardio-vascular exercises improves the condition of your heart and lessens the symptoms of hypertension. You can do a 15 minute exercise in the morning before you prepare yourself to work, and maybe another 15 minutes after work. Or instead of taking the elevator, you can just walk the stairs going to the your floor.

Now for the natural cholesterol supplement, you can buy the natural cholesterol lowering supplements. If you are not sure what to get, then I highly suggest you look for a product that contains active natural ingredients that can help lower your cholesterol effectively.…

Diet To Lower Cholesterol – Learn The Right Foods To Eat To Maintain Good Cholesterol Levels

Having high cholesterol is a dreadful thing to imagine. And if you have it already, you need to look for ways to treat it. There are individuals who prefer to go for the doctor’s prescription but this is only one alternative. The other way is using the natural method to reduce cholesterol. You do not have to do some drastic approach to treat it; there are just some little things that you must change in your lifestyle.

The first thing that you should consider changing is your diet. You have to know that there are certain foods that increase the levels of cholesterol and there are foods that help lower them. Of course, you have to consume foods that help decrease your lipid levels. Fatty fish like trout and salmon are preferable. Nuts like walnuts are also good. Use corn oil, canola, sunflower, or olive oil when cooking.

Oatmeal can also help lower bad cholesterol. Oatmeal has the ability to absorb cholesterol and bring it out of your body as waste.

There are fats that you have to be careful not to eat. Trans fats and saturated fats can increase your cholesterol levels. Check the label whether it contains these ingredients.

You should also avoid eating processed foods. Consuming meals that are nutritious and wholesome can bring health benefits to your body.

You have to learn what kind of food products to purchase. The product label will tell you the ingredients of certain foods. By choosing to buy foods that contain the healthiest ingredients, you can provide the best health benefits for you and your family as well. Remember to read always the product labels before you buy the food that you eat.

But this does not mean you have to deprive yourself of foods that you like to eat. Just make a little adjustment and eat in moderation. Along with the right foods, and exercise look for natural supplement that will lower your cholesterol while providing your body with lost of nutrition.

Now that you know about diet to lower cholesterol, it is your turn to act. Nothing will positively happen if you do not do anything about your health condition.…

Learn the Natural Ways to Lower Cholesterol Successfully to Increase Your Health and Well Being

Most people don’t realize this, but high cholesterol leads to heart attacks, strokes, clots, heart disease and in very serious cases, sadly, death. So learning the natural ways to lower cholesterol is very important to ensure that you prevent heart disease, and maintain excellent health and well being.

Top of the list of natural ways to lower cholesterol is diet. What we eat is so important and can impact greatly on our cholesterol levels. Reducing your intake of foods high in saturated fats ( animal and dairy products) is a great place to start.

Increasing your intake of quality foods such as fish, fruits and vegetables, nuts, oat bran, oat meal, rice bran etc., will also help lower cholesterol.

People sometimes underestimate the power of exercise and assume that exercise is only essential for losing weight or getting fit. But the fact is, regular exercise, while helping to achieve both weight loss and fitness, is also extremely beneficial for lowering cholesterol.

Even something as small as a short walk every day contributes as one of the most natural ways to lower cholesterol.

Speaking of weight, if you are carrying a few extra pounds, then rest assured that shedding them, will definitely help with lowering cholesterol, with the additional benefit of having more energy and feeling so much better in general.

Taking a quality natural cholesterol supplement is one of the top natural ways to lower cholesterol. The reason being, that a natural supplement can give you what you cannot get in sufficient quantities from other means.

You need to take natural nutrients such as policosanol, which is found in sugar cane and beeswax, phytosterols, which are found in plants etc., both of which will not only lower bad cholesterol and triglycerides, but will also raise good cholesterol.

Other nutrients worth mentioning are lecithin oil and pumpkin seed oil.

The best option is choosing a natural cholesterol supplement that combines all of the aforementioned nutrients, as this will ensure that your cholesterol as a whole is dealt with and managed.

There are so many products out there today that only deal with lowering LDL cholesterol, and ignore HDL cholesterol, which is also vital for preventing heart disease, and also ignore dealing with triglycerides.

So when choosing a supplement as one of your natural ways to lower cholesterol, please choose wisely, and select only the very best.

Your next step? To take what you’ve just learned and start putting it into practice straight away.

And if you would like to know what I chose as one of the most natural ways to lower cholesterol successfully, then visit my website today.…

What Is High Cholesterol – Dissecting The Importance Of Avoiding It To Help Keep You Safe

With the number of people who are now more conscious about their health, it is only to be expected that they would want to go with the norm and look for ways they can lower their high cholesterol. But for those who truly succeed at this, finding out what is high cholesterol is an important first step.

Before anything, it is important to first identify what cholesterol is. It is a waxy and fat like substance that can be found in every cell in the body. In order to function properly, the body needs cholesterol.

This is why the body supplies its own cholesterol. It is needed in order to produce vitamin D, hormones and substances for digesting food. But aside from being supplied by the body, cholesterol can also be found in a number of foods.

The reason why high cholesterol is not good for the body is because it is fat. Since blood is watery, the two cannot mix. When travelling through the bloodstream, cholesterol is being carried by small packages, which are called lipoproteins.

These too, are made of lipid (fat) inside and on the outside, proteins. There are two types of lipoproteins-LDL and HDL. Since both are needed by the body, a healthy level of both is important.

The people who ask what is high cholesterol are able to understand what the purpose of the two types of cholesterol is. Since LDL is known as the bad cholesterol, it is important to keep it at a minimum level. Otherwise, the risk for stroke and heart disease is high.

On the other hand, the HDL (good cholesterol) level needs to be high so that heart disease can be prevented.

So what is high cholesterol?

It is when there is too much LDL cholesterol in the blood. This serious scenario can increase the risk for a heart disease. On its own, high blood cholesterol does not have any symptoms. This is why there are lots of people who are unaware of their current cholesterol level, unless they have their blood pressure checked.

The reason why too much cholesterol is bad is because it builds up in the artery walls. These are the blood vessels that transport blood from the heart to the other body parts. This build up can cause plaque, which will then narrow the passage to the arteries. As a result, blood cannot be transported properly.

By knowing what is high cholesterol, people get to understand the dangers of it. They are able to see why they need to cut down on their daily cholesterol intake so they can be in control of their health. The risks associated with high cholesterol are simply too high to neglect.…