Dealing With Bad Cholesterol

Cholesterol is used by the body to make enzymes, vitamin D and hormones. This waxy substance is found in all the cells within your body. Although your body can produce all of the cholesterol it needs to maintain health, it is also found in animal foods like meat, dairy products and eggs. If you have too much cholesterol in your blood, it can form plaque and stick to your artery walls, which can cause your arteries to narrow or become blocked.

The U.S. National Library of Medicine reports that the leading causes of high cholesterol are due to unhealthy lifestyle. Eating a diet filled with processed foods, fried foods, fatty proteins and dairy products can raise your cholesterol levels. Cigarette smoking causes a number of health problems including high cholesterol levels. A sedentary lifestyle can lower good cholesterol. In addition to these lifestyle issues, your age, being obese and your weight can contribute to higher cholesterol levels.

Health conditions caused by high cholesterol

When you suffer from high cholesterol, it can cause plaque to build up in your arteries. If the plaque ruptures, a blood clot can form and prevent blood from flowing in a coronary artery. When this occurs, the amount of oxygenated blood to the heart can be reduced or blocked, resulting in angina or a heart attack. Plaque can also form in other arteries in the body and lead to peripheral arterial disease, carotid artery disease and stroke. In order to lower your cholesterol , you must eat a healthy diet, get regular exercise and lose excess weight.

Dietary changes to reduce cholesterol levels

Years of unhealthy eating can cause increased cholesterol levels. Luckily a few dietary changes can lower your cholesterol levels and improve your cardiovascular health. Let's take a look at how you can easily incorporate these changes into your diet.

Fat – Saturated fat is found in dairy products and red meat. This type of fat can increase total cholesterol and LDL cholesterol levels. Another type of dangerous fat is trans fat. This fat increases LDL cholesterol levels while decreasing HDL cholesterol levels. Trans fats are found in commercially prepared snacks and fried foods.

Omega-3 fatty acids – Omega 3 fatty acids are healthy fats that increase HDL cholesterol levels while lowering triglycerides. Salmon, herring and mackerel contain abundant amounts of omega-3 fatty acids. In addition to these fatty fish, you can get omega-3 fatty acids in almonds, flaxseeds and walnuts.

Fiber – Fiber offers numerous heart benefits. There are two different types of fibers- soluble fiber and insoluble fiber. Soluble fiber attaches to cholesterol and helps remove excess cholesterol from the body. One of the most popular forms of soluble fiber is oatmeal. WebMD reports that consuming this type of fiber can help lower your risk of cardiovascular disease. Insoluble fiber is found in whole wheat, brown rice and the seeds and peels of fruits and vegetables. Insoluble fiber helps to flush toxins from the digestive system and improve digestion.

The benefits of an active lifestyle

Exercise helps to increase HDL cholesterol levels. Experts recommend that everyone who is able should get at least 30 minutes of exercise each day. For best results, incorporate both aerobic activity and strength training exercises into your daily activities. If it seems impossible to carve out 30 minutes in your day for exercise, break your physical activity into two 15 minute or three 10 minute sessions.

Stop smoking

When you stop smoking, your HDL cholesterol levels will improve. Additionally, within 20 minutes of stopping smoking, your heart rate and blood pressure begin to decrease. After one year of being smoke-free, your risk of developing heart disease is cut in half.

Weight loss

Losing as little as ten percent of your body weight can decrease your cholesterol levels. If you are overweight, evaluate your diet and physical activity levels and begin making changes. Eating whole foods and opting for a healthy snack can help lower your cholesterol levels. Additionally, increasing your activity levels can help you lose weight and lower your cholesterol levels.

Alcohol consumption

Moderate alcohol consumption has been shown to increase HDL cholesterol levels. It is important to note that the benefits of alcohol consumption are not strong enough to recommend those who do not drink to begin drinking. When it comes to alcohol consumption, women should not drink more than one alcoholic beverage and men should not drink more than two alcoholic beverages a day.

High cholesterol levels are dangerous and can lead to a number of cardiovascular problems, including heart disease, stroke and peripheral artery disease. Knowing how to mange your cholesterol levels through healthy lifestyle changes can lower your risk of developing these health issues. Get active, get in shape and eat a healthy diet to lower your cholesterol levels.

Resourced by: https://bit.ly/3mmVeL8

6 Best Ways To Nourish Your Heart

 Do you know your risk factors for developing heart disease or having a stroke or a heart attack? Are your cholesterol levels elevated? Do you have hypertension or diabetes? If you are suffering from one or more of these risk factors, you should be doing everything you can to improve your heart health. Let’s look at the six best ways you can nourish your heart and lower your risk of developing cardiovascular disease or experiencing a heart attack or a stroke.

1. Vitamin D – The National Institutes of Health reports that a deficiency of vitamin D increases your risk of cardiovascular disease, metabolic syndrome, and diabetes. Furthermore, its deficiency can increase the risk of heart failure and hypertension. You can protect your heart by getting ample amounts of vitamin D. Supplementation, along with getting this vitamin from fortified dairy products and cereal, can help improve your heart health. Finally, you can increase your vitamin D levels naturally by spending time outdoors in the sun.

2. Exercise – Exercise is an integral part of caring for your heart. Improve your heart health by exercising daily. Seek to get moderate physical activity for thirty minutes or more daily to lower your risk of developing a cardiovascular issue. If you are out of shape and cannot do thirty minutes of exercise daily, start slowly by taking a ten minute walk. Slowly begin increasing your daily activity until you can complete thirty minutes of exercise each day. Of course, before you start any exercise program, you should speak with your doctor first.

3. Stop smoking – Cigarette smoking damages many organs in your body and increases the risk of cancer. It also increases your risk of developing cardiovascular disease, abdominal aortic aneurysms, and peripheral vascular disease. Smoking is tied to almost one half of a million deaths annually in the united states. Cigarette smoking causes the major arteries to become tight, the heart rate increases, and heart rhythms become irregular. Quitting smoking can decrease your risk of cardiovascular disease. Once you stop smoking, your heart rate decreases in twenty minutes. After twelve hours, carbon monoxide levels return to normal. After three months, your heart attack risk significantly reduces. After a year, the risk of developing coronary artery disease is cut in half.

4. Stress – Chronic stress increases cortisol and adrenaline levels in the body. When these hormones increase, your blood pressure rises, and your cholesterol levels increase. Additionally, stress can change how your blood clots, increasing your risk of developing heart disease and experiencing a heart attack. A number of things can cause stress. An illness of yourself or a loved one, a death of a loved one or friend, problems with a relationship, changes in your job status, legal or financial issues, or a trauma can cause you to experience high stress levels. You can lower your risk of developing a heart condition by decreasing your stress levels. Lower your stress by practicing guided meditation, yoga, deep breathing exercises, or journaling.

5. Weight loss – Obesity has been associated with an increased risk of developing heart disease. Body fat can cause the atrium and ventricles to become enlarged. Furthermore, obesity can lead to atherosclerosis. The American College of Cardiology reports that obesity can lead to systemic inflammation which can damage the heart. Losing weight by eating a diet filled with fresh fruits, healthy fats, low protein levels, fresh vegetables, and whole grains can help lower your risk of developing cardiovascular disease.

6. Sleep – Sleep deprivation can negatively impact your heart health. When you do not get enough sleep, your body’s biological processes can be interrupted, resulting in blood pressure, glucose metabolism, and systemic inflammation. For example, sleep apnea can lead to heart issues. Get enough sleep by practicing good sleep habits. Set a strict bedtime and wake up at the same time each day to help reset your circadian rhythm. Avoid caffeinated beverages in the afternoon and evening. Use a white noise machine and room darkening blinds or curtains to help you get to sleep and stay asleep.

Learning how to nourish your heart through diet, exercise, and supplementation can keep you healthy. Stop smoking, lose weight, and get enough sleep to lower your risk of cardiovascular disease, high blood pressure, and high cholesterol levels.

Resourced by: https://bit.ly/2VXG7x5