Lowering Your Blood Pressure

Posts Tagged ‘Lower Cholesterol Naturally’

What is Cholesterol?

Cholesterol is a kind of fat or lipid found in the body.  It is present in every cell and is mainly produced by our liver. The body needs cholesterol to make bile salts, hormones and vitamin D. But excessive cholesterol in the blood stream can lead to atherosclerosis which is narrowing down and hardening of the arteries. The result may be high blood pressure, clogged arteries, blood clots, heart attacks and strokes.

Hazards of high cholesterol levels

Cholesterol deposits itself on the artery walls when the level of cholesterol in the blood is high. There are 2 main types of blood cholesterol: Low-density lipoproteins (LDL) (the “Bad” cholesterol) and High-density lipoproteins (HDL) (the “Good” cholesterol). LDLs are bad because they are the ones responsible for deposit of plaque on the walls of arteries. A mass of plaque reduces the diameter of the artery and thereby restricts flow of blood through it. Then one day, the plaque ruptures and a blood clot forms, thereby cutting off the flow of blood, oxygen and nutrients to the heart or brain. The good HDLs, on the other hand, take excess cholesterol away and carry it back to the liver to be excreted. They can also remove some of the cholesterol already deposited on the artery walls. Therefore high levels of HDL in the blood can help to decrease the risk of heart disease.

The safe zone for cholesterol is taken as given below

LDL Cholesterol             40 mg/dl Triglycerides                    <150 mg/dl Total Cholesterol            <200 mg/dl

High cholesterol levels is one of the biggest health hazards which may lead to a fatal heart attack or stroke or high blood pressure. It therefore becomes very important to lower cholesterol quickly so as to decrease the huge health risks. High triglyceride too puts a person at a greater risk of succumbing to heart disease.

Ways to Lower Cholesterol

Cholesterol levels can be lowered with the help of drugs. But the unfortunate part is that the drugs used to treat this are perhaps more dangerous than the condition itself. Dizziness, heart failure and muscle damage are side effects of Statin drugs generally prescribed to lower cholesterol levels. Therefore, the safe way is  to reduce cholesterol naturally which means without drugs. And this is possible as proved by many studies though not very easy to achieve.

LDL and Total Cholesterol can be reduced naturally by change in lifestyle (by increasing your physical activity) and also in your diet. It would be difficult to make a complete change overnight but let me tell you that gradual and step by step change is essential for your own survival. Now let me elaborate:

Exercise Daily exercise for half an hour must be done religiously. There can be no escape even if you dislike exercise. Exercise produces better results than any drugs. It increases good cholesterol (HDL), reduces bad cholesterol (LDL) and naturally lowers total cholesterol levels – with  absolutely no negative side effects. On the contrary, it makes you fitter, leaner and smarter. When you exercise for more than twenty minutes at a stretch, it results in production of certain hormones in your own body which give you a general sense of happiness.

Exercise will increase the heart rate and metabolism in the body allowing it to expel the harmful oils, which are detrimental to one’s health. But those who have not exercised before should first consult a physician to find out what is safe. For starters, brisk walking early in the morning is the best option.

Change In Diet

This means making changes in the food being eaten since this is the only way to control the amount of cholesterol going into the system. The first step is reducing the quantity of red meat being consumed. Good examples are steak, ham and bacon which are all high in fat. Fried food such as hamburgers, fries, eggs, chicken and pre-packaged frozen meals should also be avoided as they also contain excessive fat/cholesterol.  Dairy products such as milk,  should also be cut down. If the person has a hard time giving up milk, this can be substituted using skimmed milk or yogurt to provide calcium that the body needs. Junk food, candies and cake are also to be avoided because of  high fat content.

Now what should one eat? The best items are beans, fish oil, virgin olive oil, fruits, citrus fruits, blueberries, garlic, grains, almonds, other nuts, soy, vegetables and whole grain bread. These things have antioxidants, vitamins and minerals as well as omega 3 acids that are known to reduce cholesterol levels in the body. Different combinations can be worked out daily so taht the person does not get tired of eating the same thing everyday just for the sake of a healthy diet. High fiber foods, such as  oatmeal, flaxseeds, and fiber supplements must be included in the diet. The soluble fiber actually binds with cholesterol  like a sponge absorbing water and carries it out of your body.

Supplements like Quality omega 3 fish oil capsules have been proven in numerous studies to be highly effective in naturally preventing and reversing heart disease. Fish oil does a better job than statin drugs with no negative side effects. Whole food supplements, including B complex, GTF chromium, etc can also help.

These restrictions and guidelines should be followed even when dining out with friends because a slight disruption in the plan can cause a  setback to the process of reduction of cholesterol.

The Final Word

Thus, living a healthy life free from high levels of triglyceride and cholesterol can be achieved. But it does take a lot of determination and discipline to make this happen. If you have problem in giving up tasty food items and still want to avoid heart disease and stroke, there is a way out as one of the topmost cardio surgeon has found out. He says that all these self-denials are not necessary at all and prevention and cure of heart disease is possible in a natural way. If interested, you can find more details at the following sites:

http://hubpages.com/hub/How-2-Lower-Cholesterol-Naturally http://nunus-behealthy.ucoz.com http://vital-traffic.com/link/cholesterol

Diet to lower cholesterol is very simple if you know which type of cholesterol in the foods you must keep off. The best diet to lower cholesterol is one designed to lower blood pressure: * [the DASH diet, the all-around best diet for controlling cholesterol, diabetes, blood pressure and weight. A diet to lower cholesterol is only a small factor in influencing your body’s total cholesterol level. There are also supplements on the market that can make it easier to lower cholesterol naturally. Changing your diet to lower cholesterol is usually the first step in cholesterol maintenance, before medicines are added.

Dietary cholesterol is found only in foods that come from animals. Diets have gotten worse because poor people are eating crappy food, not because the diet fairy left them with the pork rinds rich people didn’t want. Diet can be a very effective tool for lowering blood pressure. Dieting to lose weight will certainly improve your health but if you already have existing health problems , then you need to have a healthy diet based on what foods you need to include and what foods you need to omit at mealtime. Diets rich in beans, peas, rice bran, barley, oat bran, whole grains, citrus fruits and apple pulp can help lower cholesterol levels, especially when additionally cutting back on animal products and fats. Eat fresh fruits and vegetables, raw when possible.

Most doctors and fitness specialists recommend that you exercise for at least 30 minutes a day for optimal health benefits. Be aware that lifestyle factors such as diet, health and fitness levels will all play a part in maintaining overall health and routine cardiovascular health. It’s really nice to know that now fast-foods establishments even offer low-fat or non-fried food options, helping those on the road to fitness stick to their plans.

Exercise and eating healthy foods is the key to long healthy life with out worry and fear of being within the high risk groups for hypercholesterolemia. It is important however to remember regular exercise and herbal supplements along with a lowering cholesterol diet to get the most benefit from it, as those two things are just as important to get the best results. Another benefit of regular exercise is weight loss, which can also help increase HDL cholesterol and lower LDL cholesterol levels. Exercise itself doesn’t directly lower cholesterol, but will strengthen the heart and entire circulatory system. Buying a rebounding video is a good idea if you’d prefer structured exercise instruction. Exercise 30 minutes a day as often as you can in a week.

Just a few diet changes, a good combination of supplements, vitamins, herbs, spices, and exercise is all that is needed to get started on a diet for

lowering cholesterol. Not just any herbal supplements, but those which only contain natural ingredients. It’s also critical that you only purchase supplements made from what are called standardized herbal extracts. Some of these supplements will actually help you to extend your life by insuring against poor health. Supplements lower cholesterol naturallyResearch also shows that improvement results can be dramatic if you were to strongly consider the combined use of regular exercises and the regular use of nutritional supplements, which are clinically proven to lower cholesterol naturally with no side effects. Supplements such as Omega-3, inositol hexaniacinate, pantethine, and guggulipid can be effective in lowering cholesterol. Remember

that the approach with drugs and / or dietary supplements is to supplement and not to replace a healthy diet and exercise.

How to lower cholesterol by 14 percent without cholesterol medications and without side effects. You can lower cholesterol naturally with many different cholesterol lowering herbs and nutrients. Dieting to lose weight will certainly improve health but if existing health problems already exist, such as high cholesterol, a diet to lower cholesterol is essential. The conclusion of the experts is that good regular exercising and a diet to lower cholesterol is a must.

If you take prescription medications, there is a natural way to lower your blood pressure that is much safer! Did you know that prescription drugs are synthetic, and the medicine you take can be just as dangerous as living with high blood pressure? They simply mask the problem.Secrets to Naturally Cure High Blood Pressure1.Pack the Potassium- Possibly one of the most important nutrients of the body for treating this deadly disease. This element and nutrient is required by the body. It allows muscle contraction, sends nerve impulses and removes waste from the body. 2.Magnificent Magnesium- This element and nutrient has even been included in the DASH diet (Dietary Approaches to Stop Hypertension). You should get 500 milligrams of magnesium daily to help with high pressure.3. A Garlic Supplement- Garlic is one of the most popular herbal supplements. This bulb is not only used in cooking but has also been proven to benefit the heart and lower cholesterol. And with lowering cholesterol, you can actually take a few points off of score.4.Salt Salt is one those major impacts. Eat more salt, your blood pressure rises. Why? Because salt tells your body to retain water and when your body retains water, your vessels are filled with more liquid and thus increasing the pressure on your vessels making for higher blood pressure.5.Exercise Exercise is another way to naturally lower your high blood pressure. Exercise makes your heart stronger and a strong heart requires less effort to pump the same amount of blood.6.Stress Stress can add up at the end of the day, especially rough days when you get up on the wrong side of the bed. Stress leads to higher blood pressure. Finding something, a hobby perhaps, that will help you de-stress at the end of the day is another natural way to lower your high blood pressure.A small blood pressure study published just this month (September 2008) by Seattle University is generating a large amount of attention. The research into the effects of music and relaxation should provide food for thought in a fresh and productive direction. Instead, the study is being widely misreported, focusing on insignigicant details with an attitude that damns with faint praise.A newer method called “slow breathing with music”,  is closer in spirit to the methods attempted by the Seattle study. This method uses the same clinically proven breathing methods as used by the Resperate but in a way that’s almost the reverse: using a synthesized guided breathing track combined with real music.It seems that the attitude driving doctors to prescribe unnecessary blood pressure drugs is the same that always concludes studies of natural alternatives with “but it will never replace medications”. As a matter of fact, slow breathing – with and without music – has helped thousand of people to avoid, reduce or even eliminate blood pressure medications. And a little Mozart sure helps the medicine go down easier!Both of these slow breathing methods, supported by abundant research combined with many thousands of successful users, demonstrate the most effective way of using music to lower blood pressure: namely, as a relaxing medium in which to apply slow breathing.