Nutrition

How your lifestyle affects your cholesterol levels

How your lifestyle affects your cholesterol levels Just like your actions define your personality, your lifestyle choices have a big impact on your health. From every morsel that you put in your mouth to your hobbies, your lifestyle has a major bearing on your body fat levels and cardiovascular health. It is imperative to understand that your cardiovascular health is a byproduct of a lot of factors. Some of these factors like genetic predisposition, gender and age are non-modifiable. But there are others that are under your control-your lifestyle. Let’s talk about it in detail. Diet If your diet is loaded with saturated and trans fats, you are on the surest path towards high cholesterol. Unsaturated fats and omega 3 fats are what you need for a healthy heart. Avoid excessive meat, whole-fat dairy products, and partially hydrogenated oils. Replace them with natural oils like olive oil, sunflower oil, and canola oil which are rich sources of unsaturated fats. Foods like avocados, nuts, sesame seeds, fish, etc. have a healthier fat profile and are beneficial for you. Physical activity It goes without saying that a sedentary lifestyle is directly proportional to fat accumulation in the body. The calories you consume need to be spent through physical activity, otherwise, all the excess calories pile up and blow your body’s natural balance of cholesterols out of proportion. Take that flight of stairs instead of the elevator. Walk to the next block instead of taking the cab. Light aerobic exercises like walking, running, jogging, cycling, swimming, etc. can help keep you active to burn all those excessive fats from your body to keep your heart and vessels healthy. Weight Excessive body weight has been linked with disruption of cholesterol metabolism. High body weight is linked with insulin resistance which results in decreased cholesterol removal and increased cholesterol production. In order to keep a healthy cholesterol profile, it is imperative to control body weight. With the right diet and consistent exercise, it is not hard to maintain a healthy body mass index (BMI). Smoking Smoking has disastrous effects on lipid metabolism in the body. Excessive smoking has been shown to lower the level of HDL cholesterol-the good fats-in the body. On the other hand, it elevates the level of bad fats including LDL cholesterol and triglycerides. The net effect is the deterioration of cardiovascular health. For optimal cardiovascular health, avoid cigarette smoking, and vaping. Alcohol use Alcohol consumption has been linked with disturbance of cholesterol metabolism with the deposition of excessive fats in the liver. Hypercholesterolemia (high cholesterol levels) has been linked with excessive alcohol use. Therefore, avoid drinking too many alcoholic beverages for a healthy lipid profile. Bottom line Adopting healthy lifestyle choices like a healthy diet and regular exercise can help control your cholesterol levels from skyrocketing in the first place. If you are on cholesterol-lowering drugs, comply with your medication and regularly follow-up with your GP for a healthy lipid profile. References https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2002.46 https://pubmed.ncbi.nlm.nih.gov/20550509/ https://www.jlr.org/content/20/3/289.short

Home Workouts for Fat Loss

Home Workouts for Fat Loss – let’s get moving! 3 Fail-Safe Home Workouts for Quick Fat Loss Along with diet, exercise still remains one of the proven methods for keeping your cholesterol levels in check for ideal body weight. Ever since the pandemic hit the world, at-home workouts have become popular. This article is all about what kind of home-workouts can help you lose all that stubborn fat but before we go any further, here’s a pro tip: consistency is the key when it comes to exercise. We’re an affiliate We hope you love the products we recommend! Just so you know, we may collect a share of sales or other compensation from the links on this page. Thank you if you use our links, we really appreciate it! What Kind of Workouts Work Best for Weight Loss? Science says that high-intensity interval training (HIIT) is superior to moderate-intensity continuous exercise in order to promote fat loss1. High-intensity interval training refers to short, high-intensity workout intervals alternating with periods of rest and low activity. This kind of workout routine not only helps burn more calories than a continuous workout but also increases endurance. The trick of HIIT is to pick any sort of cardio exercise of your choice like cycling and choose a fixed time period like 15-20 minutes as per your tolerance. Start with low-level activity, move to full intensity activity for the stipulated period and gradually slow down back to low-level activity. Here are some HIIT workout routines that you can follow at home. Running Start with a slight trot; break into a jog; run at full intensity for 15-20 minutes; slow back down bit by bit; and come back to a walk. You can run around the block or at a treadmill, whichever is more convenient for you. 6 step HIIT routine for cholesterol health You can time this routine according to your endurance level or according to the number of times you do each of the steps. Start by jogging in one place. With your feet slightly apart, start reverse lunges on alternate sides. Move on to squats, tapping each hand on the floor In between the squats. On all fours, tap each of your hands to the foot of opposite side. The next step is skaters. While balancing on your left leg, jump to the left. Repeat the same step to the right. The last step is the forearm planks. Balance on forearms placed parallel to each other for a fixed time period. Squat thrusts After warm-up, repeat the following routine for 10-20 minutes with short periods of rest in0between. Drop from standing position into a squat with both palms flat on the floor. Kick back into a plank position. Kick forwards back into a squat. Go back into standing position. Repeat. References Abbasi J. For Fat Burning, Interval Training Beats Continuous Exercise. Jama. 2019 Jun 11;321(22):2151-2.

Stubborn Fat Recipes

3 Fun Recipes to Get Rid Of Stubborn Fat Fast We’re an affiliate We hope you love the products we recommend! Just so you know, we may collect a share of sales or other compensation from the links on this page. Thank you if you use our links, we really appreciate it! It is imperative to keep your cholesterol levels within strict check to avoid deposition of fat in the body. Not only does it help you keep in shape, but also has a great impact on your cardiovascular health. Nature has bestowed organic foods with amazing fat-losing potential but if the daily intake of food substances like ginger and kale, sounds like too much of an effort, let us walk you through some fun recipes that you can easily incorporate into your daily routine for optimal cholesterol control to get rid of all that stubborn fat. Broccoli soup The bioactive compounds present in broccoli help improve metabolism. Research has shown broccoli extracts to reduce the size of the fat cells and improve glucose tolerance mechanisms in the body1. Recipe: You can boil broccoli (along with any other veggies of your choice), strain, top up with light spices, and voila-you have your very own broccoli soup for quick fat loss. Free and Easy Organic Broccoli and Kale Soup, 400 g, Pack of 6 by TLC Cholesterol November 18, 2020 Don’t Like To Cook – Buy This Free&Easy Soup Ginger tea Bored of regular teas? It is very easy to include ginger in your regular tea to hasten along the weight loss process while enjoying a great cup of tea. Ginger is a common household item that has been shown to have great antioxidant potential. The compounds present in ginger have been shown to promote fat loss2. Recipe: Here’s the simplest way to make ginger tea. Simply add a small piece of ginger to water, bring it to boil, turn the flame off, cover and let it simmer for 2 minutes. The tea is ready. Add sugar to taste. You can add a slice of lemon for an added twist. VAHDAM Citrus Ginger Herbal Tea Tisane (100 Cups) 100% NATURAL DETOX TEA, Ginger, Lemongrass, Orange Peels, Spearmint, Peppermint Ginger Tea Loose Leaf with Delicious Citrusy Notes 100 gm (Pack of 2) by TLC Cholesterol November 18, 2020 Don’t Want To Make It – Buy This Vahdam Tea Kiwi Smoothie Kiwi fruit is known for its weight-loss properties. Research shows that regular intake can help improve fat metabolism of the body3. Recipe: Add 1 sliced kiwi fruit to the blender (you can add any of your favorite fruits like bananas and green apples). Add unsweetened yogurt, milk, or even plain water as per your preference. Blend well and enjoy it. The Best Healthy Smoothies for Weight Loss: 53 Simple Green, Low-Carb Smoothies for Detox and CleansingKindle Edition by TLC Cholesterol November 18, 2020 Like Smoothies – Buy Healthy Smoothie Book References Aranaz P, Navarro-Herrera D, Romo-Hualde A, Zabala M, López-Yoldi M, González-Ferrero C, Gil AG, Martinez JA, Vizmanos JL, Milagro FI, González-Navarro CJ. Broccoli extract improves high fat diet-induced obesity, hepatic steatosis and glucose intolerance in Wistar rats. Journal of Functional Foods. 2019 Aug 1;59:319-28. Park SH, Jung SJ, Choi EK, Ha KC, Baek HI, Park YK, Han KH, Jeong SY, Oh JH, Cha YS, Park BH. The effects of steamed ginger ethanolic extract on weight and body fat loss: a randomized, double-blind, placebo-controlled clinical trial. Food science and biotechnology. 2020 Feb 1;29(2):265-73. Qu L, Liu Q, Zhang Q, Liu D, Zhang C, Fan D, Deng J, Yang H. Kiwifruit seed oil ameliorates inflammation and hepatic fat metabolism in high-fat diet-induced obese mice. Journal of Functional Foods. 2019 Jan 1;52:715-23.

Improve Cholesterol Levels

Improve Cholesterol Levels with theses 4 Lifestyle Changes That Will Improve Your Cholesterol Levels Cholesterol is a fatty substance made in the liver and is essential for many bodily functions such as cell membrane formation, hormone production, and food digestion. It is also present in animal products like meat, eggs, and dairy products. High levels of cholesterol are harmful to your body. There are two types of cholesterol, LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is also known as the “bad cholesterol, “while HDL is also referred to as “good cholesterol.” An unhealthy lifestyle is one of the leading causes of high cholesterol in our bodies. Amazingly, there are no symptoms of high cholesterol in the body, but it can increase the risk of heart diseases, heart attack, and stroke. You can naturally lower your cholesterol level by observing a healthy lifestyle. Read on to discover. Observing Your Diet You are what you eat, and a few adjustments to your diet can reduce cholesterol in your body. Saturated fats and Trans fats raise the overall cholesterol level in the body. Saturated fats are mainly found in red meat and full-fat dairy products while Trans fats are used in margarine, vegetable shortening, partially hydrogenated vegetable oils, and fried foods. Reducing the consumption of these fats will help you reduce the LDL cholesterol in your body. Increasing foods rich in soluble fiber such as oatmeal, kidney beans, lentils, citrus fruits, and apples in your diet helps to reduce cholesterol in your body since it reduces its absorption in the bloodstream. Other heart-healthy foods include Omega-3 fatty acids such as salmon, mackerel, herrings, and walnuts. Exercising and Increasing Your Physical Activity Studies show that the right kind of workouts, done regularly can raise the good cholesterol in your bloodstream. It also lowers dangerous triglycerides levels. You can incorporate regular exercise in your day to day life by walking, jogging, or cycling. Few studies also show that exercise can aid the transport of cholesterol from the bloodstream to the liver, where it is finally excreted. But, people with heart conditions should seek medical advice before engaging in intense physical activity. Losing weight Being overweight is a risk factor for heart diseases. Shedding excess weight even as little as 5% of your body weight can significantly improve your cholesterol levels. It helps to lower your LDL (bad cholesterol) and triglyceride levels and can also help to raise your HDL (good cholesterol). Quitting the Smoking Habit Smoking damages your arteries and blood vessels, which can make them more prone to clogging by excess cholesterol. A combination of high cholesterol and smoking sets a stage for stroke and heart attack. Although there is no conclusive research that shows how smoking alters the levels of LDL, it worsens its effects on the body. It also creates an environment that leads to the breakdown of LDL into a state that is more toxic to the blood vessels. Besides, Acrolein, a toxic substance present in the gas phase of cigarettes and tobacco smoke, interferes with the functionality of HDL by attacking the protein. This hindrance leads to more fat accumulating in the bloodstream and other parts of the body. Experts estimate that smokers have a higher chance (2 to 4 times) of developing heart diseases than non-smokers. Did these tips help to Improve Cholesterol Levels for you? Let us know on our Facebook Page!

The Very Best Low Cholesterol Diet Plan

If you wish to lower your cholesterol levels, following a perfect diet may be able to help you a lot. It has actually been known for a long period of time now that the food an individual is or consumes accustomed to eating daily can have a direct relation in the body’s cholesterol levels. And it is essential for individuals to decrease their cholesterol levels because cholesterol has actually been related to the development of coronary heart problem. The greater the level of blood cholesterol levels in a private, the more likely it is that he will be establishing cardiovascular disease later on. Aside from that high cholesterol levels can likewise put a person at danger of experiencing a stroke or a heart attack. Aside from using drugs to lower cholesterol levels, following a low cholesterol diet plan is the next finest thing to keep your cholesterol levels down. Consuming more veggies, soy items and other low cholesterol foods can be just as effective at reducing blood cholesterol as medication. A research study has been able to reveal that a vegetarian diet plan can decrease cholesterol by as much as one-third in just a month. The best cholesterol-lowering diet that you can follow typically consists of a hearty serving of veggies such as broccoli and red peppers. Soymilk and soy sausages, oat bran cereal and bread along with plenty of fruits and nuts make up a total low cholesterol diet. Soy protein, nuts, and fiber rich food such as oats and barley can successfully cut cholesterol levels by up to 7 percent. A low cholesterol diet plan likewise needs you to minimize your intake of hydrogenated fat by seven percent and other fat compounds by 25-35 percent. It has actually been found that the best diet plan for preventing coronary cardiovascular disease consists of taking in non-hydrogenated (unprocessed) fats instead of the hydrogenated variety. Increased intake of omega-3 fats from fish, fish oil or plant sources such as flaxseeds is the recommended fat consumption in a low cholesterol diet. With a low cholesterol diet, one must also limit day-to-day sodium intake somewhere in the level of 2400 milligrams daily. A normal day on the low cholesterol diet would consist of a hearty breakfast of soymilk, oat bran cereal with sliced fruit and almonds, oatmeal bread, vegetable-based margarine and jam. A typical low cholesterol lunch would consist of soy cold cuts, oat bran bread, bean soup and a dessert of fruit. For dinner, stir-fry veggies, tofu, fruit and almonds would be the typical low cholesterol diet plan fare. Following this kind of low cholesterol diet consistently for extended periods, it is possible for one’s cholesterol level to stop by as much as 29 percent in simply a month. Aside from using drugs to lower cholesterol levels, following a low cholesterol diet is the next best thing to keep your cholesterol levels down. Consuming more vegetables, soy items and other low cholesterol foods can be simply as reliable at minimizing blood cholesterol as medication. Following this type of low cholesterol diet religiously for long periods, it is possible for one’s cholesterol level to drop by as much as 29 percent in simply a month.