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Studies suggest that cholesterol problems can be addressed with simple dietary changes. And aerobic exercises further enhance the cholesterol lowering effects of a healthy diet.
Here are some quick tips to lower cholesterol without drugs :
1 . Say no to trans fats
Food manufacturers use trans fats because they extend the shelf life of packaged baked goods. They raise LDL (bad cholesterol), lower HDL (good cholesterol), and increase risk of developing heart disease and stroke. They’re found in fried foods, baked goods (cakes, pie crusts, frozen pizza, and cookies). Follow this rule: choose fats and oils with 2 grams or less saturated fat per tablespoon.
2 . Switch to olive oil
Substituting olive oil for ghee or butter may reduce LDL cholesterol by as much as 15%, which is similar to the effect of a low dose of medication The “good” fats in olive oil benefit your heart. Choose extra-virgin olive oil.
3 . Add lots of fiber to your diet
Research suggests that increasing soluble fiber intake by 5 to 10 grams each day may result in a 5% drop in LDL cholesterol. Foods like oatmeal, apples, prunes, and beans are high in soluble fiber, which keeps your body from absorbing cholesterol.
4 . Choose colorful fruits and veggies
Fruits and vegetables are loaded with ingredients that lower cholesterol—including fiber, cholesterol-blocking molecules called sterols and stanols, and eye-appealing pigments. These include leafy greens, yellow squashes, carrots, tomatoes, strawberries, plums, blueberries.
5 . Add spices to your cooking
Spices like garlic, curcumin, ginger, black pepper, coriander, and cinnamon can improve cholesterol. Research shows that eating half to one clove of garlic each day could lower cholesterol up to 9%. Find more cholesterol reducing foods here.
6 . Lose those extra kilos
If you’re overweight, drop of just 4-5 Kg will reduce your LDL by up to 8%. Having 1,000 to 1,200 calories a day (for women) and 1200-1600 calories/day (for men) will help in losing weight safely.
7 . Exercise regularly
Exercising at least 2 1/2 hours a week (around 20 minutes per day) is enough to raise HDL (good cholesterol) and improve LDL and triglycerides. Start with a 20 minute brisk walk daily!
8 . Have a handful of nuts
Almonds and walnuts contain sterols, which, like fiber, keep the body from absorbing cholesterol. Go for unsalted ones and keep the quantity in check.
9 . Quit smoking
Smoking can raise LDL and lower HDL, and quitting often improves those numbers. Breathing secondhand smoke every day can also raise levels of bad cholesterol.
10 . Stay happy
Studies suggest that when you are stressed, your cholesterol levels rise in the body. Engage in hobby like gardening, join a book club or try meditation or yoga classes to keep your spirits high.
I am 41 years old I feel pain in my left side chest when I get up in the morning for last two early days that is 8.
Dear sir I am 61 years old, height 5' 9, wt-73kg bp- normal blood sugar-normal I do excercise daily and do yoga and pranayam my lipid profile is as under: total cholesterol photometry 211 mg% 125 - 200 hdl cholesterol - direct photometry 40 mg% 35-80 ldl cholesterol - direct photometry 87 mg% 85 - 130 triglycerides photometry 377 mg% 25 - 200 tc/ hdl cholesterol ratio calculated 5.3 ratio 3.0 - 5.0 ldl / hdl ratio calculated 2.2 ratio 1.5 - 3.5 vldl cholesterol calculated 75.4 mg% 5 - 40 I do not smoke nor drink. I take green tea daily. Please advise me how to reduce my tryglyceride. I take fish, avoid meat & chicken, fried food, I take fruits n nuts like almond, pistachio regularly. Please advise. Regards.
Homeopathy is a method of treatment, which is based on the fact that symptoms of a certain disease, if induced in small quantities, may help cure the same disease in a sick person. Cardiological disorders are complications of the heart; they can range from various disorders, such as heart attack or irregular heartbeats.
Homeopathic remedies are based on naturally occurring substances and are given to the patients in a diluted form. These remedies trigger the symptoms in small quantities and heal the body.
The various homeopathic treatments for cardiological disorders are:
- Latrodectus: This treatment is used to treat symptoms of precordial pain in the body.
- Aurum metallicum: Aurum metallicum is used in treating symptoms of weakness in the muscles of the heart.
- Aconitum:This treatment is used when a person is having a heart attack.
- Spigelia: Spigelia is used in the treatment of irregular heartbeats which may cause sharp pain in the chest.
- Cactus grandiflorus: This treatment is used in treating angina pectoris, which is characterized by symptoms of pain caused by decreased blood flow to the heart.
- Crataegus oxyacantha: This homeopathic treatment is used in treating coronary insufficiency in people. This disorder cause problems in heartbeat.
- Digitalis: This homeopathic treatment is used in treating cardiac muscle failure. This disorder causes palpitation, tightness in the heart muscles and a suffocating sensation.
- Kalmia latifolia: This treatment is effective in treating cardiac hypertrophy, which causes the heart muscle to thicken, resulting in size reduction of the ventricles. This treatment is very effective in treating cardiac hypertrophy that results after rheumatism.
- Glonoinum: This homeopathic treatment is prescribed to treat symptoms of plaque buildup in the artery, which cause hypertension.
Related Tip: "5 Causes Of Heart Failure"
If I didn't take lunch properly on time I will get pain at the left side of my chest and if I eat spicy items I will suffer from wounds at the mouth. Please tell me the solutions.
I am suffering from cough Singh last night. I also have chest pain due to cough. What should be done?
Hello sir, this is about my mom's concern. My mom's age is 45. Her weight is sixty kilo grams. Even though she's a non vegetarian, she s feeling low bp, low sugar, low blood quantity. When we suggest a doctor, she will be fine after getting medicines but after 30-45 days, she's getting the same problem. Medical examination shows everything is fine. But they said it was d problem with her food diet. So can you please suggest diet which can help to increase her bp, sugar, blood values.
Stroke has a new indicator! read and pass on.
Stroke has a new indicator
Stroke - they now have a fourth indicator, the tongue
Stroke: remember the 1st three letters.
S. T. R.
During a bbq, a woman stumbled and took a little fall - she assured everyone that she was fine (they offered to call paramedics. She said she had just tripped over a brick because of her new shoes.
They got her cleaned up and got her a new plate of food. While she appeared a bit shaken up, jane went about enjoying herself the rest of the evening.
Jane's husband called later telling everyone that his wife had been taken to the hospital - (at 6: 00 pm jane passed away.) she had suffered a stroke at the bbq. Had they known how to identify the signs of a stroke, perhaps jane would be with us today. Some don't die. They end up in a helpless, hopeless condition instead.
It only takes a minute to read this.
A neurologist says that if he can get to a stroke victim within 3 hours he can totally reverse the effects of a stroke. Totally. He said the trick was getting a stroke recognized, diagnosed, and then getting the patient medically cared for within 3 hours, which is tough.
Recognizing a stroke
Thank god for the sense to remember the'3' steps, str. Read and learn!
Sometimes symptoms of a stroke are difficult to identify. Unfortunately, the lack of awareness spells disaster. The stroke victim may suffer severe brain damage when people nearby fail to recognize the symptoms of a stroke.
Now doctors say a bystander can recognize a stroke by asking three (3) simple questions:
S *ask the individual to smile.
T *ask the person to talk and speak a simple sentence (coherently)
(i. E. Chicken soup)
R *ask him or her to raise both arms.
If he or she has trouble with any one of these tasks, call emergency number immediately and describe the symptoms to the dispatcher.
New sign of a stroke -------- stick out your tongue!
Note: another'sign' of a stroke is this: ask the person to'stick' out his tongue. If the tongue is
'crooked, if it goes to one side or the other that is also an indication of a stroke.
A cardiologist says if everyone who gets this e-mail sends it to 10 people; you can bet that at least one life will be saved.
I have done my part. Will you also?