9 health benefits of walnuts:

1. Lowers risk of diabetes
2. Promotes a healthy heart and circulatory system
3. Lowers cholesterol levels
4. Boosts brain power and improves memory
5. Slows the progression of rheumatoid and osteoarthritis
6. Acts as an anti-inflammatory food
7. Rich in antioxidant properties
8. Fights breast and prostate cancer
9. Improves reproductive health in men.

9 Ultimate Reasons to Eat Walnuts Everyday

For a long time cholesterol in totality was seen as a bad thing for your body although the truth was a little more complicated than that. Cholesterol primarily is divided into two types, one of which can be categorized as bad cholesterol and the other as good cholesterol. Let's have an in-depth look at both the categories.

LDL or Low Density Lipoprotein aka bad cholesterol: Cholesterol is a wax like chemical, which is found all over the body and it has important functions to perform. Cholesterol is carried all over the body by Lipoproteins. The low density lipoproteins are denoted as bad cholesterol as they can accumulate on the walls of the blood vessels and cause blockages resulting in many ailments. LDL levels of 190 and above are considered dangerous. 

Some of the risks associated with it are:
1. Heart disease
2. Stroke
3. Atherosclerosis
4. peripheral artery disease among many others

HDL or High Density Lipoprotein aka good cholesterol: This is a form of cholesterol which is usually desired in higher quantities as it removes LDL from the system by dislodging it from the arteries and then carrying it through the blood stream into the liver. The liver then breaks it down and removes it from the body. Thus, higher number of HDL cholesterol is always desirable. 

Some of the ideal numbers for HDL cholesterol within the body are:

Women - Ideal: 60 mg/dl, dangerous: 50 mg/dl or lower
Men - Ideal: 60 mg/dl, dangerous: 50 mg/dl lower

The role of triglycerides
Good and bad cholesterol levels also depend on the levels of triglycerides within the body and not just LDL or HDL cholesterol. Triglycerides are another type of fat which are used to store energy within the body but can also affect your health. It is most associated with atherosclerosis when the levels of triglycerides are high within the body. 

Some habits that contribute to high levels of it are:
a. Lack of physical activity
b. Obesity or being overweight
c. Excesses in alcohol consumption
d. Smoking
e. Bad diet and others

Thus the good cholesterol versus bad cholesterol war also includes other factors, most of which can be easily changed by making subtle changes in lifestyle and incorporating healthier habits. This will increase the good cholesterol and the other relevant elements and reduce the bad.

Good Cholesterol Vs Bad Cholesterol and Factor involved in It

There is no fixed definition for the best diet. It solely depends on the health condition, requirement, and restrictions of a patient that a diet can be planned that can help deal with or prevent a particular health threat while ensuring overall good health.

Cholesterol is becoming a widely known threat responsible for inflammation and forming blood clots which may lead to strokes and heart attacks. Since it is a growing concern, it is recommended the patient follows a proper diet that can help in keeping the cholesterol level in the blood under control. To make such a best diet, below are few necessary and practical tips.

Opt For Healthier Fats
One must remember that the saturated fat found in the dairy products and red meat raise the level of the bad cholesterol or LDL, instead of reducing it. Receiving around 7 percent of the regular calorie need of the body is necessary from saturated fats. Therefore, one needs to opt for healthier saturated fats, such as canola or olive oils, monounsaturated fat products, low-fat dairy products, etc.

Increase the Intake of Fiber
The more the sources of fiber will be there in one s diet, especially the soluble ones, the more health benefits one can have from that diet regarding the cholesterol reduction. Fresh fruits, oat bran, oats, beans, vegetables, and lentil are excellent sources of fiber and must be there in one's diet to make it the best.

Avoid having Trans Fats
Trans fats are known to increase the bad cholesterol(LDL) and reduce the good cholesterol (HDL). Therefore, eliminating sources of trans fats from one's diet will automatically contribute to keeping the cholesterol levels under control. Usually, it is the fried foods, various commercial products such as snack cakes, crackers or cakes, junk foods that are filled with trans fats and must be avoided.

Include Whey Protein
Whey protein has found to be a good source of reducing LDL or low-density lipoprotein and maintaining a balance in the overall cholesterol production inside the body. Therefore, including foods like ricotta cheese, yogurt, cereals, oatmeal, etc., each of them being rich in whey, can be a smart way of making one's diet more heart-friendly.

Add Omega 3 Fatty Acid Rich Foods
To make your diet a cholesterol reducer, try eating foods that are rich in omega 3 fatty acid. Though this particular fat is not associated with affecting the LDL cholesterol, it helps in the good cholesterol or HDL level in the blood, reducing both the triglycerides in the blood and blood pressure. Walnuts, ground flaxseeds, almonds, fishes like salmon, herring and mackerel are a few good sources of omega 3 fatty acid.

Apart from making the diet healthier and heart friendly, one should consider making some lifestyle changes such as to exercise regularly, to quit smoking, etc., to make the diet more effective and its results long-lasting.

Diet That Can Keep Cholesterol Under Control!

Cholesterol is one of those terminologies that need a clear and fresh understanding, right from scratch. It is nothing but obvious and common for you to primarily know about the ill effects of cholesterol and what it does to your body; from increasing the risks of cardio-vascular diseases to adding to your waistline. However, it is time we all got a fresh perspective on what cholesterol is.

So, to start off, what is actually cholesterol?
It is waxy substance produced by the liver which plays an important role in the proper functioning of the cells, digestive process and synthesis of Vitamin D in the body. As cholesterol is a fat based substance that does not dissolve in blood, it is transported, throughout the body, by a protein called the  lipoprotein . The lipoproteins that carry cholesterol are of two types: Low-Density 

Lipoprotein (LDL) and High Density Lipoprotein (HDL)

Why is LDL  bad ?
LDL is known as  bad  cholesterol as it is responsible for plaque formation that reduces flexibility of the arteries and tends to clog them.

Why is HDL  good ?
HDL is known as the  good  cholesterol because it gets rid of excessive LDL from the arteries and transports them to the liver where they can be broken down. Too much of bad cholesterol in the body can lead to clogged arteries that may result in stroke or a heart attack. Now that you know that too much LDL cholesterol is bad for you, you need to keep it under control while raising the good cholesterol (HDL) levels. In order to do that, you need to make certain modifications in your lifestyle.

Some of them can be:

Eat foods that are good for the heart: Avoid eating saturated fats and trans-fats as they raise LDL levels in the body. Instead, choose foods that are rich in the heart healthy monounsaturated fats such as almonds and olive oil. Also, include foods that are rich in Omega-3 fatty acids such as fish oil; these fatty acids increase HDL levels in the blood.
Exercise regularly: Exercise not only helps you to lose calories but also increases the good cholesterol levels in the body. Aim for 20-30 minutes of cardiovascular exercises in the form of brisk walking, running or cycling to keep your heart muscles healthy.
Stop smoking: Smoking can cause the blood vessels to narrow down, thus increasing blood pressure, owing to the constriction of the blood vessels. Quit smoking right away and your ticker will thank you for it. Remember to limit alcohol consumption as well.
Maintain optimal weight levels: It s time to get rid of all the excess fat from the body, especially the visceral fat (abdominal fat). Obesity increases the risk of heart diseases and also has a negative effect on the cholesterol levels.

Cholesterol - Lifestyle Habits That Help Control it!

Over the last few decades, the word cholesterol has assumed a different connotation. It has come to be known as a silent killer that spells doom for health. However, what we need to realize is that a certain amount of cholesterol is essential for the proper functioning of the body. The liver produces about 85% of the cholesterol that is required by the body normally. The ever changing food habits have introduced a lot of processed foods that are loaded with saturated fats. Along with this, reduced physical activity has led to accumulation of cholesterol in the blood.

The types of cholesterol are based on the density and we have 2 types of density that is Low Density Lipoprotein (LDL) and High Density Lipoprotein (HDL). LDL is more dangerous than HDL, called as bad and good cholesterol respectively. In addition, the triglycerides and lipoprotein are also critical indicators of overall cholesterol levels. Depending on a person's age, height and weight, normal levels are derived for each of these four.

Because of their density of the cholesterol molecules, as they are circulating in the blood stream, they tend to get sluggish and settle down along the walls of the blood vessels, referred to as plaque. This plaque attracts more and more cholesterol from the blood and the layer gets gradually thicker. This reduces the thickness of the blood vessels and in severe cases even completely blocks blood flow to important organs like the brain and heart, leading to severe conditions like stroke and heart attack respectively.

However, it is not always that all cholesterol is bad. It is one of the essential things for the proper body functions with the main functions listed below.

1. Each cell in the body requires it to form the cell membrane, the protective layer around the cells
2. Synthesis of vitamin D is done with the help of cholesterol, which is very essential for skin health
3. It also helps in hormone formation. In addition to steroids, other hormones like testosterone, estrogen, cortisol require cholesterol as a main ingredient
4. Formation of neurotransmitters and overall nerve function requires cholesterol. This ensures optimal neurological functioning.

So, as noted above, there are, both good and bad aspects to cholesterol. It is not all that dangerous a thing that it is made out to be. The trick is to maintain a good level of cholesterol so that the body's requirements are met, and at the same time, the harmful effects are kept at bay. Some important parameters to manage, include the percentage of bad cholesterol in the blood and the ratio of triglycerides to HDL in the blood. These are considered fair indicators of heart health and if need be, lifestyle changes and/or medications can be undertaken to manage overall health and reduce risk of heart disease and stroke.

Cholesterol: Good and Bad of It

Do you know that cholesterol is found in baby formula and has got some surprising facts about them? Cholesterol is a waxy, fat like substance which is present in all your cells, and your body s cholesterol level says a lot about the health of your heart in the future. Having high cholesterol increases your risk of acquiring heart diseases and hence, you should try to maintain a normal cholesterol level.


Here are some surprising facts about cholesterol, which you should know about:

You cannot live without cholesterol: We are born with cholesterol in our bodies and infants get more cholesterol from mother s milk. This is why cholesterol is added to baby formula. All the hormones and cells of your body need cholesterol for proper functioning. It also builds the cells and helps the liver to prepare fat processing acids.
One out of three adults have high cholesterol: It is important for all people above the age of 20 to get a cholesterol checkup every five years. According to studies, around 32% of adults in the USA have got high cholesterol levels. Your cholesterol levels may also be affected by factors such as your diet and stress.
High cholesterol can be genetic: Genetics is a major influencing factor in high cholesterol levels. Research has proven that almost 75% of high cholesterol cases are genetic in nature while 25% occur because of diet.
Children can have high cholesterol as well: There is a common misconception that high cholesterol is an issue involving adults only. However, children may also have high cholesterol and it is recommended for you to get your child tested at an early age. For children who are obese and have a family history of heart attacks and high cholesterol, a selective screening is important.
Sweating raises the levels of good cholesterol: Sweating is good for increasing the levels of good cholesterol in your body. You should follow a healthy diet including food items like avocado and salmon. Working out is also important for raising your HDL levels, which prevent heart disease.
Supplements may help in lowering cholesterol levels: The first option for controlling your cholesterol levels is to work out regularly. If you are at a risk of heart attack or have hypercholesterolemia, you have to bank on supplements such as plant stanols and sterols. You can also take cholesterol reducing medications such as statins.
Earlier, the medical community was reserved about prescribing cholesterol lowering medicines and they were given only to critical heart patients. In modern day, statin treatment is recommended to people who have even little chances of heart attacks or stroke.

Cholesterol - 6 Interesting Facts About It!

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