Cholesterol And Your Arteries - Part 1
Moving things around and in effect pumping and circulating blood is the task of the heart and arteries. Here is why arteries and cholesterol have an uneasy partnership at best: § It is an intricate network of circulatory genius, from the dorsal aorta (main artery) and/or its branching out into a lot other and smaller arteries to transport blood and oxygen throughout the body. § This is a important bodily function that keeps us in wonderful health and tip-top shape. § It is never a wonderful thing to have too much cholesterol in the blood - especially bad cholesterol for it does effectively prevent these arteries from working like they should and/or optimally. § Cholesterol is an arterial wall enemy! It may clog, block, stop and undermine them, keeping them from doing what they should. § Cholesterol puts your health at grave risk and can even threaten your life. § Most physicians will advise you that the diagnosis is dire. These blockages, build-up on the arterial walls are disastrous and kill you. It is that simple and intervention is needed with urgency and immediacy to preserve your life. § From a patients perspective it's important to comprehend that keeping these arteries free of bad cholesterol for optimal health is paramount. § Arteries are constructed of a tough exterior and a soft, smooth interior and when cholesterol is a problem it is like a thickening of this fatty substance on the arterial walls, like plaque build up that restrict the flow of blood and interferes with the functioning of the heart and circulatory system. CHOLESTEROL: THE GOOD, THE BAD AND THE UGLY!! Here is how your arteries work and function – THE GOOD § Each layer of these arteries is made up of epithelial cells. § The middle layer is elastic and very strong. § It helps pump the body's blood. § The inner layer is smooth and allows the blood to flow easily. § As the heart beats, the arteries expand and are filled with blood. § The heart relaxes and produces ample force to push the blood through. § If you're healthy, this whole intricate circulatory system works well with the oxygen-rich blood moving and transporting essentials throughout the body successfully so and unhindered. Why cholesterol is not wonderful for your arteries per se – THE BAD AND THE UGLY! § Any fatty deposits that causes blockages and obstacles that obtain in the way of puts you at risk for disease (heart attack and stroke) § These thick materials WILL prevent your body from working well. § Your heart will ultimately become starved of the needed blood – you're and would be at amazing risk. You might even die because of it. When this build up and thickening springs up due to high levels of bad cholesterol, you need to deal with the problem and ‘unclog’ your arteries, getting rid of the residue and fatty deposits. For those of us with an early catch of this condition and a wonderful prognosis, even clear arteries (for now), ALWAYS REMEMBER prevention is better than cure! There are medications, lifestyle modifications and even invasive procedures to deal with this problem in order to hand you back your quality of life and deal effectively with reducing your cholesterol. Yesterdays top standards quickly becomes today/tomorrow’s entry-requirements. This is also true for cholesterol. Even borderline or acceptable levels of cholesterol will not be enough! Exercise and healthy consuming is critical regardless! CHANGE YOUR LIFESTYLE, CHANGE YOUR LIFE AND YOUR FUTURE FOR THE BETTER! It will make a world of difference in the long run. Keeping your levels well within, even far below the accepted is to be highly recommended. There are some very simple steps all of us can take, deemed important to lower cholesterol and enjoy a better and possibly longer life. We will briefly look at some of them. Lifestyle and food selections for Lower Cholesterol Food choice, nutrition, diet, preparation, portion and types of food, regularity of meals, fats and salt, a variety of fresh foods are all part of this equation and dynamic. YOU CAN CONTROL WHAT MAKES IT WAY INTO YOUR MOUTH! It is as simple as that. Willpower and discipline, informed, empowering and life-enabling selections are what this is all about. Controlling your diet, is one of the things you could use to quickly obtain your cholesterol levels down and in check. IT IS ANOTHER GREAT FIRST STEP! Be ‘picky’ about consuming the right types of foods with 0% cholesterol! Making the important changes will result quickly … § It is easy to comprehend and act on the fact that you should rather be following a low cholesterol and low fat diet. It is in your best interest, to obtain better and survive a fuller life. § Set a goal of trying to alleviate your cholesterol by at least 15 percent via your initial efforts and changed habits, lifestyle and food selections and intake. § Energy and feelings of wellness will return to your life as a bonus. § Our bodies are designed and meant to be moving! If you select to partake in regular exercise schedules and regimens this will raise your "good" HDL levels for a total package of healthy living. There is a positive correlation between the two. But, what does consuming right (following a low cholesterol and low fat diet) really mean? Here are some suggestions that might aid you take a grave look at and even alteration and adapt your own lifestyle to one that is healthier and will sustain your heart health, lower your cholesterol and risk for disease and increase your longevity: § WATCH OUT FOR HIDDEN DANGERS! Try above else to avoid foods that contain injurious trans-fats such as margarine, salad dressing and sauces. Rather opt for lemon juice and natural flavorings and obtain rid of all these added salts and fats! (Rather NOT ‘ADD’ for flavor – it could obtain you right back in trouble with those cholesterol levels). § WEIGHT MAINTENANCE SHOULD BE A PRIORITY. Being obese, overweight or simply just carrying some surplus weight is never wonderful for you. Seen from this perspective it can also add to cholesterol and to heart ailments. GET AND KEEP THE WEIGHT OFF! CUT CALORIES AND EAT FOR THE RIGHT REASON: Eat only ample calories to improve your healthy weight and alleviate your blood cholesterol level. § KNOW, SET, STICK TO YOUR PLAN AND LIMITS! Eating and taking in LESS than 200 milligrams of dietary cholesterol each day, or follow the limits for dietary cholesterol that your doctor sets for you, which might be even less than ‘normal’ if deemed apposite in your case. § LIMIT EVEN ELIMINATE IF YOU CAN SATURATED FATS FROM YOUR DIET (less than 7% of everyday intake) § LESS SALT IS ALSO GOOD FOR YOU. Limit your sodium consumption to 2400 milligrams a day. § If you're faced with really high/bad cholesterol levels, obtain very low portions of saturated fat in at all. Some say between 25-35% or less from ‘fat’ per se is a wonderful rule of thumb. OTHER TIPS INCLUDE: Remember when your parents/doctor told you that fiber is your friend and actually wonderful for you! It is true. Our bodies does need it to digest and deal with foods properly. Soluble fiber is BEST! Try new sources and foods full of it like: • Dried peas and beans • Fruits (especially oranges and pears) • Oats, rye, and barley • Vegetables (especially brussel sprouts and carrots) There are also absolutely TABOO or FOODS TO AVOID AT ALL COSTS FOR LOWERING YOUR CHOLESTEROL: § ALL foods high in cholesterol like egg yolks and full-fat dairy, even organ meats (liver/kidneys) § Fried and processed foods or foods high in fat and salt § High processed foods (deli meats, sausages, hot dogs, bologna, salami and fatty red meats) Food-selection Tips § Animal items and all meats unfortunately have some/even lots of saturated fat and cholesterol. WE are advised to limit everyday intake to 6 ounces or less to keep our cholesterol levels in check § Fish is your BEST option here for protein and nutrients! From the fat and cholesterol standpoint, it's much better than meat, even than chicken. Some other helpful cholesterol reducing and health-friendly ways and tips for dealing with meat and animal protein: § CHOOSE WISELY: Select lean cuts of meat, poultry, fish, dry beans, eggs and nuts each week. § CUT FAT OFF/OUT: Skinless meats are best, lean cuts with no surplus fat. DO NOT EAT THE SKIN OF CHICKEN FOR EXAMPLE – RATHER REMOVE IT! § EAT LESS OF IT: Smaller, more regular meals is better for your metabolism. § DIFFERENT TYPES OF PROTEIN AND ALL FOODGROUPS: Variety is the key, from all food-groups, every day. § TYPES AND CUTS OF MEAT: White meats, lean cuts with less ‘marbleizing’ (which is the cholesterol) TIP # 3: Remember: A wonderful secret weapon is FIBER! Increase the amount of soluble fiber you take in. If LDL is not lowered ample from lowering saturated fat and cholesterol, this might aid you effectively LOWER YOUR CHOLESTEROL CONSISTENTLY AND FOR GOOD! Making Healthy Eating Better With Fresh Produce, Bounty of the Plant world Going fresh is BEST! FRUITS AND VEGETABLES ARE GOOD FOR YOU – BETTER THAN ANIMAL PROTEINS AND FATS! § It sounds logical that we would have more of what is wonderful for ourselves and our bodies. We should opt for consuming foods with no cholesterol in the first place. § Some fruits and veggies might even lower your cholesterol and aid you do battle, restore and maintain your health. § We do not get ample servings of fresh fruit and vegetables. It contributes to obesity and some of the other problem diseases and associated problems. § YOU CAN NEVER HAVE TOO MUCH OF THIS GOOD THING! Animal items have high levels of cholesterol, fruits and veggies do not. § Simply by consuming more fresh fruits and vegetables you would be doing your body, heart, health and future a favor! TIP # 4: GETTING YOUR SERVINGS OF FRESH FRUITS AND VEGGIES SHOULD BE ONE OF your major goal as you try to lower your cholesterol in under 30 days, for life! Here are some handy suggestions for you to include these fresh delicacies in your everyday diet. LOTS TO CHOOSE FROM and VARIETY IS THE SPICE OF LIFE! Try to discover and experiment with variety! Eat something you have not had before that is not considered a mainstream vegetable (turnip/anis for example) EASY MEALS: Soups and salads are amazing ways to ‘experiment’ and introduce tastes. Make is a priority to try/eat/cook/include lots of dissimilar types of fruits and vegetables at every meal or also as healthy snack alternatives. There are lots of “veggies” we do not often think about or consider. Consider all those that you may not have tried yet … can you think of a couple. Take a look the next time you're picking up your groceries and actually buy something you have NOT had before. |
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