The key cause of heart diseases as the doctors suggest is cholesterol. High cholesterol level in the blood can not only lead to heart attacks but also several weight problems.

Let us first understand what this cholesterol is - It is a waxy fat-like substance naturally made in the liver of our body. Though cholesterol holds a thorough 'bad guy image,' surprisingly it serves many vital functions for our healthy living.

Basically, cholesterol is of two types:

i. Low Density Lipoprotein or LDL
ii. High-Density Lipoprotein or HDL

Low Density Lipoprotein or LDL

1. It is the actual bad guy. It is this type of cholesterol that clogs the blood vessels leading to increased risks of heart attack and other heart diseases.

2. The researchers have now proved that diet comprising of highly saturated fats increase the level of LDL cholesterol in our body, though it is only a dietary cause for the same.

High-Density Lipoprotein or HDL

This is 'the good man' or to be more specific, the favorable type of cholesterol.
1. It clears 'the bag guy' that is the LDL cholesterol from our blood stream, thereby, reducing the risk of all heart ailments.

2. Researches have shown that a diet rich in fruit and vegetables along with average levels of omega-3 from fish oil greatly helps raise HDL cholesterol levels.

While diet is the major cause of rising cholesterol levels in the bloodstream, the experts suggest that there are several other factors as well that trigger this problem in the human body. These factors are as follows:

i. Genetics
ii. No physical activities
iii. Obesity
iv. Unhealthy lifestyle for instance excessive smoking & drinking
v. Hormones
vi. Varying high & low cholesterol levels

Healthy Cholesterol Diet

As cholesterol is becoming a common health problem across the globe now, the experts suggest that individuals over 20 years old must be rather concerned about the cholesterol levels in their blood. Hence they are suggested to do all that is possible to lower the LDL cholesterol in their body.

While it may not be easy to follow the actual requisites in totality, the experts say that this problem can be combated with the consumption of proper diet.

Low cholesterol level can surely ensure less or no risk of heart ailments and for that you need a very controlled and regulated low cholesterol diet, yet this being a hard nut to crack it is rather simpler to take the right foods along with knowing the effective cholesterol formulas.

Some easy tips on perfect cholesterol free diet are as follows:

1. Low cholesterol diet primarily includes the following:
i. Grains - Mainly whole grain products & cereals
ii. Fish rich in the element called Omega3, like Salmon and Tuna
iii. Fruits & leafy vegetables
iv. Nuts
v. Juices, etc.

2. Visit your physician prior to initializing any low cholesterol diets. This would help you gauge through the improvements of changes in your health.

3. Replace the saturated fats with polyunsaturated fats in chicken, meat, & whole milk products.

4. Try to avoid pastas, sugary, sugar coated foods and the bakery products as they contain refined carbohydrates that add to your cholesterol levels.

5. While eating out, opt for boiled or steamed food preparations.

6. If possible, pick out lean fish, meat and skinless chicken that are baked, broiled, steamed, grilled, poached, etc., that is anything except fried.

7. Focus more towards vegetable side dishes & fresh fruit desserts.

8. Try avoiding margarine, eggs and butter in your regular diet.

9. Prefer using natural-based oils for instance corn, vegetable, olive, etc. while cooking in place of your usual cooking oil.

10. Add lots of garlic while cooking your food. It lowers the HDL cholesterol level tremendously.

11. All plenty of high quality vitamin & mineral supplements in your diet like Vitamin E that improves blood circulation; Vitamin C & Vitamin B3 that lower the high cholesterol levels, etc.



Article Source: http://EzineArticles.com/?expert=Abhishek_Agarwal

Reality shows are becoming the talk of the town these days with their natural presentation and real emotions with no pre-written scripts like the other television series. They unfold naturally in the course of viewing and inspire you for one and many things. One such hot-seller these days is - The Biggest Loser.

Inspiring its viewers to become healthy and fighting fit once again, the contestants on this show are an interesting bunch of overweight people comprising both men and women, working out thoroughly and following strictly balanced diet. They are working out with full devotion to reduce their weight. At the end of each week, 1 player is eliminated. The winner would be the one who sheds of the most pounds in three months and he/she shall be in for a prize worth $250,000. He/She shall also win over a golden second chance to live a healthy life.

These individual are fighting for much more than money - their own life and health - after all, health is wealth. If you pamper your body well, it can give you much more than what the Dollars can get you.

Work outs are considered to be the healthiest way of reducing fats in the body. This is perhaps the fastest way of cutting down those excess deposits beneath your skin but after the work out what you require is some energy back up. This meal that follows right after the work out must be a real balanced diet with the right amount of proteins, carbohydrates, fats, etc. This meal would repair the damaged tissues of the body, refuel the individual and lower their body's cholesterol.

While lowering the cholesterol won't just happen overnight, observing proper diet along with exercises help you lose those extra pounds and considerably cut on the cholesterol levels.

The key cause of heart diseases as the doctors suggest is cholesterol. High cholesterol level in the blood can not only lead to heart attacks but also several weight problems.

Let us first understand what this cholesterol is - It is a waxy fat-like substance naturally made in the liver of our body. Though cholesterol holds a thorough 'bad guy image,' surprisingly it serves many vital functions for our healthy living.

The following are some examples that if taken after a workout would help you minimize your blood cholesterol:

1. Those of you who prefer having bread after the work outs, consider substituting the regular bread with wheat bread, as certain ingredients in your regular bread are rich sources of the bad cholesterol. Wheat bread is much healthier.

2. As nuts also help a great deal in lowering the cholesterol levels, try having the sandwiches with low fat peanut butter.

3. Fruits are perhaps the best source to lower your cholesterol levels. The experts advise you to consume the fruits as a whole rather than pealing of the skin or making them in to a juice. Studies suggest that eating the fruit in its natural form keeps their natural fibers intact that add to your health. For instance, apple - just wash it and have it.

4. After your gym session, instead of spending some extra Dollars, simply hold to a home made packet containing Some cut sticks of carrot or sliced tomatoes. These can be made within no time and packed in some plastic container. This made perfect food to push off to your office directly from the gym.

5. Returning back from the work, all of us crave for some filling food. Here have some chicken or fish that is baked in a microwave or simple steamed. The experts explain that fried food is full of cooking oils that tremendously shoot up the cholesterol levels. So try cooking with other means rather than frying.

6. Add a lot of vegetables to your meals.

7. Garlic and onions are quite easy to prepare and these as the studies explain are majorly helpful in lowering our liver's cholesterol production.

8. The last meal of the day must end with some yogurt in the dessert. This would leave you satisfied and light.



Article Source: http://EzineArticles.com/?expert=Abhishek_Agarwal

James is a health, cautious and responsible individual who exercises twice a week and loves to eat. He has just undergone an annual physical examination and a blood test under the same drill. The results changed all his life.

The reports read that LDL cholesterol or the commonly known bad guy cholesterol was far high in his blood than the required HDL cholesterol or the good cholesterol. Now the doctor has warned him to watch over his lifestyle else he could suffer high blood pressure, heart attack or stroke any time now.

He has a family to take care of comprising of two littler children, hence he is too cautious of the precautions doctor has suggested him to take.

Here are the key advices that the doctor gave to James:

1. Increase your work out to four days a week in place of two days.

2. Engage in other activities that help to lower the cholesterol level.

3. The right intake of food is very important. After all, exercising would make no sense if you keep consuming the unwanted elements in the body and consume them all over again. Your food must not supply the cholesterol that you are working out to burn. Hence, the doctor referred him to a dietician.

James had a long discussion with the dietician as he explained him what is good and what is bad. Which food can be replaced with what and what exactly does he need to cut down on. The diet plan that the dietician gave to James was as follows:

1. The food for James would now contain low fats and no rich carbohydrates.

2. The breakfast would comprise of the yellow portion of egg without the white parts.

3. Morning coffee would be replaced with unsweetened tea.

4. James could also have the cereals with his kids. But his milk won't be the one the rest are having. James must stick to the non-fat milk.

5. For lunch, something heavier could be considered. Skinless chicken with reduced portion of steak are a good option.

6. Consider having lot of vegetables and other such side dishes in lunch.

7. As the new diet plan is something very different form the usual, initially it won't be easy for James and he would feel hungry again by the late afternoon. At that time some fruits or salads could be consumed like some carrot sticks or one apple. This is a much healthier option that a donut loaded with sugar.

8. With the snack, while James usually had a cola, now he would shift to some plain water or the fresh fruit juice. Packaged juices are full of sugar again.

9. Before going to bed, the dinner would have some fish or pasta, along with some sidings.

10. In terms of drinks, do not consider beer by any chance. James could rather have some red wine.

11. One important point to remember is that this diet plan must be followed even while you are in a party or eating out in a restaurant. Health diet chart has no day offs for the one at risk of a heart disease, high blood pressure, etc. The family and your health stand most important at the end of the day.

James followed this plan strictly for a few days and the doctor reported tremendous improvement in his condition in the next check up. The LDL cholesterol was much lower than HDL cholesterol that is quite good for an individual of that age.

This was just of the diet programs that are available in the market. There can be many more of them, you would need time to look for one that suits your needs.



Article Source: http://EzineArticles.com/?expert=Abhishek_Agarwal