A normal level of cholesterol is very important because it assures us of a healthier heart and a longer life. As high cholesterol level may cause a stroke or a heart attack, keeping it within the safe range is the wisest thing to do. Although a number of prescription drugs are popular when it comes to moderating crucial levels, cholesterol lowering diets are still the best way to go. They are not only cheaper but they are more effective and much safer too.

People who opt to buy drugs to control their cholesterol levels are ill-advised by their doctors. Drugs may be acceptable if taken for only a short time. They may be used to temporarily assist you as you adjust your lifestyle. However, using them for life may burn a hole in your pocket as well as endanger your health.

Prolonged use of medications may lead to liver failure and other hormonal imbalances. Bear in mind that the human body is not designed for a daily intake of synthetic substances. The more natural you go the better it is for your body.

Cholesterol lowering diets include foods that have no hydrogenated oils and saturated fats. Hydrogenated oils are those found in margarine and all baked goods like cakes and pastries. They are also present in a lot of instant soups and salad dressings. You must take your time to read the labels when you are shopping for groceries to make sure that the products you buy have zero or low amounts of these substances.

Hydrogenated oils belong to a group of ingredients called metabolic disruptors. These interfere with the body's normal metabolism. Our bodies get the energy they need from food through metabolism. Metabolism is the chemical reactions in the body's cells that convert the fuel from food into energy. Energy is needed to do everything from thinking to moving to growing. A disruption to metabolism is a disruption to life.

Saturated fats are those that come from red meat and tropical oils. Remember that you can still consume some of these foods since they also give your body nutrition. However, make sure that you do not go overboard. And when you take meat always choose lean meat. And don't forget to remove all the skin before you cook them.

On the other hand, foods that lower your bad cholesterol are basically fruits and vegetables. Garlic, onion and ginger are also popular in maintaining good cholesterol level. Whole grains like pearled barley, oats, and wheat berries are rich in fiber which also has a cholesterol lowering effect.

Minimize consumption of poultry, cheese, ice cream and whole milk (switch to skimmed milk instead). Replace saturated fats with monounsaturated fats by using olive oil and canola.

In may take some time for you to get used to cholesterol lowering diets. So take one step at a time. It is not going to be easy, but at least you have found a way to live longer, and it is for free.



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

By now just about everybody knows that food intake and exercise are high up among the natural cholesterol lowering alternatives available today. Much has been written on the subject. Unfortunately so much of the material is written with a commercial bias that many of get lost among all the so-called miracle solutions and they end up doing nothing.

No two people are the same. Neither do any two people have exactly the physical constitution. It follows that there is a unique solution to every case of high bad cholesterol. The secret is to find out what's best for you.

Get expert advice

* Keep a record of what you typically eat every day for two weeks. Analyze this against the list so-called forbidden foods. Establish the most likely contributors to your problem. Discuss the result with your doctor or dietician. Make sure you understand why something needs to change
* Have a full physical examination. Discuss safe and achievable exercise options with your doctor. Because you know that you best intentions will fade if you exercise alone, factor in the availability of local interest groups like walking clubs.

Choose what's best for you

* Make a conscious decision to never commit to doing anything that you do not enjoy. Think back to the activities you liked when you were younger. Being healthy is fun. Getting there should be fun too. If you hate fish and can't stand jogging stay then away from both.
* Nourish your good intentions. Set short term goals and make a note in your diary when you achieve these. Most importantly of all, ask a buddy to monitor and encourage you. Few people get much right without encouragement and support.




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

Cholesterol. It's not a scary word. But it could be. Everyone has it, but not everyone can control it properly. This can increase the chances of a heart attack or stroke dramatically. But there is good news. Cholesterol can be lowered. The better news is that there are chemical-free, natural ways of reducing cholesterol.

Changing the diet is the first natural step in reducing cholesterol. When shopping at the grocery store, read the labels. Avoid saturated fats and refined sugars. Look for foods high in fiber such as whole grains. Also look for beans, lentils, vegetables (fresh, not frozen or canned if possible), and fish. Lower the portions of meat on the plate, especially red meat. Also, expand ways to prepare food by steaming, broiling, grilling and baking instead of frying.

In addition to diet changes, there are several natural herbs and supplements to help the process along. Garlic may reduce LDL levels or 'bad cholesterol' while raising HDL levels or 'good cholesterol'. It's also been shown to lower blood pressure and even reduce the chances of getting the common cold! Other herbs include soy, which can also lower LDL levels. Grape seed extract may both lower LDL levels and blood pressure. Flaxseed oil, cayenne, ginger, and alfalfa all may be useful as well but most studies are inconclusive.

Finally, remember to exercise. The body must move to be healthy. No therapy is complete without exercise. Thirty minutes, two to three times a week is all it takes. A brisk walk, a bike ride, a game of tennis, anything that raises the heart rate is key. Raising the heart rate help improve circulation, which in turn can lower cholesterol levels as well.

Regardless of health, it is always best to consult a doctor before starting any therapy. If considering an alternative, drug-free therapy, find a physician who specializes in holistic medicine or can refer to an holistic practitioner.

The thought of a heart attack or stroke is frightening. Knowing that cholesterol could be the cause is even more frightening. But knowing that drugs are not the only alternative can make things easier to handle. There are natural ways to reduce cholesterol to a safe and healthy level.




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

Fat Composition of Foods Sold at Retail

A targeted national scan of processed foods sold primarily in grocery stores, conducted by Health Canada and Food & Consumer Products of Canada in June 2005, confirmed the Task Force's assumption that the use of alternatives to trans fats was increasing rapidly, although more so in some food categories than in others.

Almost all bread products and salad dressings were free of trans fats. Significant progress had also been achieved in certain food categories such as french fries and chips. However, some varieties of baked goods, oriental noodles, snack puddings, liquid coffee whiteners, microwave popcorn, toaster pastries, hard margarines and shortenings still contained high amounts of trans fats. It was also noted that new and reformulated products with minimal amounts of trans fat were appearing on the market on a regular basis.

In many instances, partially hydrogenated oils had been replaced by oils rich in monounsaturated and polyunsaturated fatty acids - fats that have been identified as healthier alternatives to oils and fats rich in saturated fatty acids. However, alternatives rich in polyunsaturated fatty acids are more prone to lipid oxidation and do not possess the functional characteristics (e.g. an appropriate melting point) needed in processing certain food products. In fact, it was noted that in some food categories (e.g. cookies, snack puddings, crackers, granola bars, oriental noodles and liquid coffee whiteners), partially hydrogenated oils had sometimes been replaced by oils in which 50-100% of total fat was saturated fat.

While these high saturated fat alternatives are still less harmful to health than oils containing high amounts of trans fatty acids, they do not contribute to the goal of reducing coronary heart disease risk and achieving the Task Force's objective of "significant net health benefit." That said, even in some of the more problematic food categories (e.g. crackers and other snack foods), the Task Force noted innovative products that have incorporated more healthful alternative oils. This finding can be attributed to targeted research and development efforts by industry - efforts that should be encouraged.

The Task Force's consultations revealed some concerns regarding the use of trans fats in baby and toddler foods (i.e. foods for children under two years of age). It seems that increased awareness has already sparked actions by industry, and the Task Force did not devote time to discussing this issue.In summary, there is good evidence that growing consumer awareness and mandatory nutrition labeling have motivated industry to reduce or eliminate trans fat from many processed foods sold in grocery stores.

However, there is also evidence that these factors alone will not result in reformulation of all processed foods, and that some products with higher trans fat content are likely to remain unchanged in the absence of a regulated limit. These include products where it is more difficult for manufacturers to generate an adequate return on the investment required for reformulation. Examples of such products are low-cost foods (oriental noodles), foods consumed for reasons other than nutritional value (cakes and pastries) and foods for which nutrient information is not easily accessible (nachos sold in movie theatres).



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