Cholesterol Diet and Healthy Living

Cholesterol Diet plan and Healthy Residing

With the right diet regime anyone can ensure more healthy daily life, in particularly folks struggling from elevated degree of cholesterol. Balanced cholesterol diet and healthier residing are quite significantly associated to one an additional. Individuals suffering from large cholesterol ought to get balanced diet program as advised by the dietician or physician. This is how they can ensure far better residing and more healthy life for longer.

Though cholesterol is typically essential in the physique and therefore is naturally synthesized, the rise in its level could prove detrimental to people’s well being, most generally affecting heart and arteries carrying blood. The boost in the level of cholesterol in blood is termed as Hypercholesterolemia, which is an indicator of boost in the degree of LDL, which is also termed as negative cholesterol. Even so, to fight with the undesirable cholesterol, folks need to boost the degree of great cholesterol in their entire body, which is HDL. Sadly HDL is not synthesized in our entire body and only be taken additionally via the cholesterol diet program or in the form of a overall health supplement. Management more than diet regime is the very best way to deal with all the hazards coming along with the rise in cholesterol degree.

Most of the folks know that the greatest management for cholesterol is to refrain from fried and oily food. Cutting down on the consumption of the dairy merchandise could also enable management in excess of escalating level of cholesterol in blood. But above all, a single requirements to know as to what is the correct diet for cholesterol manage. It is the unsaturated body fat that gets accumulated as cholesterol and may block arteries and valves of heart, as a result triggering heart attacks and cardiac infarction. Omega 3 fatty acids have been acknowledged to fight with the bad cholesterol by rising the level of good cholesterol that is, HDL in the blood. It is also offered in the form of medicines and overall health supplements as well. In addition to it following cholesterol diet regime must be followed for best results.

Refraining from fried meals, nonetheless, sunflower oil, Soyabean oils are permitted
Red meat is extremely wealthy in cholesterol, consequently ought to be prevented. Fish meat and chicken could even so be taken.
Fresh and seasonal fruits could be taken, keeping away from canned or dry fruits like cashew and almonds will be far better.
Foods rich in natural fibers could aid lessen the LDL to fantastic extent. Pulses and lentils are very good as they also offer fiber.
Additional supplements like Omega three capsules could increase the physique with HDL.
Whole grains are suggested for folks desirous of cholesterol manage. Brown rice is also good as it is extremely reduced in cholesterol.
Nuts and seeds are also preferred.

Daisy Wilson is properly known author and written content articles on healthcare merchandise, dietary supplements, blood stress diet program, omega3 oil, cardiac care, diabetes remedy, all-natural skin care and numerous much more providers in India.

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The Role of Nutritions in Our Body

Our understanding of vitamins and minerals – and other micronutrients, compounds, and elements – and their role in our body has improved dramatically over the last decades. We now know that “micronutrition” – or the vitamins, minerals, and other health-giving components of our food, such as amino acids, fiber, enzymes, and lipids – is crucial to life, and that by manipulating our nutritional intake, we can not only ensure good health and address ailments, but prevent illness and some of the degenerative effects of aging. Exciting new discoveries related to the nutrient components of our food mean that more than half of us are now taking supplementation in one form or another, convinced that diet itself – bearing in mind that stresses on our body and the polluted world in which we live – is inadequate to supply us with our nutritional needs.


Vitamins are a group of unrelated organic nutrients which are essential to regulate the chemical processes that go on in the body – such as releasing the energy from food, maintaining strong bones, and controlling our hormonal activity. Ideally, vitamins are present in roughly the same quantity in various foods.


Minerals are inorganic chemical elements, which are necessary for many biochemical and physiological processes that go on in our bodies. Inorganic substances that are required in amounts greater than 100 mg per day are called minerals, those required in amounts less than 100 mg per day are called trace elements. Minerals are not necessarily present in foods – the quality of the soil and the geological conditions of the area in which they were grown play an important part in determining the mineral content of foods. Even a balanced diet may be lacking in essential minerals or trace elements because of the soil in which the various foodstuffs were grown.

There is evidence that “sub-clinical” deficiencies – in other words, a deficiency which is not extensive enough to be life-threatening or to produce large-scale symptoms – may be the cause of certain forms of cancer, heart disease, weight and skin problems, and a host of other health conditions.

Amino Acids

An amino acid is any compound that contains an amino group and an acidic function. There are 20 amino acids necessary for the synthesis of proteins, which are essential for life. These 20 amino acids form the building clocks of all proteins and are involved in important biological processes, such as the formation of neurotransmitters in the brain. There are eight essential amino acids, which are – phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, lysine, and leucine. The remaining 12 are called “nonessential”, which means that they can usually be made by the body from other substances. In some conditions, however, nonessential amino acids are necessary, for example in cases of extreme illness or a very poor diet.

Lipids and Derivatives

Lipids are commonly called “fats”, and while many fats are now know to be unhealthy, there are many that are essential to body processes and actually work to prevent the effects of “unhealthy” fats in our bodies. Many lipids and their derivatives are used to unclog arteries, work to retard the effects of aging, and to discourage heart disease and the build-up of cholesterol.

Other supplements

There are a number of other food supplements that do not fall strictly within the definitions of vitamins, minerals, lipids, and amino acids. These include various elements that either have healing properties or are now known to be crucial to health.

Nutrition Today

Conventional medical practitioners discuss nutrition in terms of food groups, while nutritionists tend to prescribe vitamins. Nutrition has changed from a mainly physician-led dietary therapy, also called clinical nutrition, to a more profound theory of health based on treating the patient as a whole (holistic health), and looking for deficiencies that may be causing illness, which are specific to each individual.

Nattokinase and Blood Pressure

Natto has been used as a traditional folk medicine in Japan to treat high blood pressure, and recent studies confirm this benefit. In 1995, researchers studied the effects of nattokinase on high blood pressure in both animals and humans.
In one study, researchers gave volunteers with high blood pressure 30 grams of natto extract (equivalent to seven ounces of natto) every day for four days. In four out of five volunteers, systolic blood pressure dropped an average of 10.9 percent and diastolic blood pressure dropped an average of 9.7 percent.

In another study, researchers gave natto extract to rats. According to the data, the rats experienced an average 12.7 percent drop in systolic blood pressure after just two hours.

Retinal Vein Occlusion

In a 1994 case study, a team of researchers used nattokinase to treat a retinal vein occlusion. The blood vessels draining out of the eye of a 58-year-old Japanese man were blocked by a blood clot, and the blockage had caused bleeding and swelling in the eye, resulting in tiny vessels bursting. The researchers fed the man a 100-gram serving of natto – a rich source of nattokinase – before he went to bed every night. Ten days later, bleeding from the bottom of the man’s eye had stopped. After 20 days, the man’s vision recovered and he was sent home from the hospital with instructions to continue to eat natto twice a week. After two months, the occlusion had completely dissolved.


The body’s natural response to an arterial-wall injury caused by blood clots is to build up cholesterol in arterial plaques. Hence, by preventing blood clots, nattokinase may help prevent elevated cholesterol levels.


Certain types of diabetes have also been shown to be caused by changes in the blood vessels that supply the pancreas. These changes may be linked to small blood clots.

Forms and Dosage

As mentioned earlier, natto is the original source of nattokinase. However, thanks to modern technology, nattokinase is available in capsule form. A variety of anttokinase supplements are currently available, including a highly advanced supplement that contains no soy and no vitamin K (which promotes blood clotting).

Doses of nattokinase are measured in fibrin units (FU). Standard dosage recommendations are 2,000 FU (50 grams) daily for preventive use and 4,000 to 6,000 FU (160 to 200 grams) daily for therapeutic use.

For safety, those who use nattokinase for therapeutic purposes should choose a high-quality, well-researched nattokinase enzyme that is standardized for potency and guaranteed to be free of vitamin K.

Drug Interactions and Side Effects

Natto is a traditional food and is considered safe when eaten in moderate amounts. However, nattokinase enzymes and natto exracts that naturally contain vitamins K can interfere with blood-thinning drugs like warfarin and aspirin. People who are currently using blood thinners and those who suffer from kidney or liver disease should consult their doctor before using nattokinase.

People with bleeding disorders should not take nattokinase. People with ongoing bleeding problems, including ulcers, recent surgery or recent major trauma, should also avoid nattokinase.

Pregnant or nursing women should consult their doctors before using nattokinase until additional research confirms its safety.

The Bottom Line

Though its natural source is stinky and slimy, nattokinase has demonstrated some remarkable health-promoting qualities. Chief among them is nattokinase’s ability to improve circulatory health through its blood-thinning and anti-clotting properties. With heart disease and stroke among the most common killers in the United States, nattokinase may belong in your arsenal of disease-preventing supplements.

Could nattokinase be the next true breakthrough in cardiovascular health? Dr. Miler thinks so: “In all my years of research as a professor of cardiovascular and pulmonary medicine, natto and nattokinase represent the most exciting new development in the prevention and treatment of cardiovascular-related diseases, “ he said. “We have finally found a potent natural agent that can thin and dissolve clots effectively, and with relative safety and without side effects”.

Nattokinase Fast Facts

Uses and Benefits: Nattokinase helps promote cardiovascular health by preventing blood clots and supporting healthy blood pressure and cholesterol levels. Nattokinase may also provide benefits for diabetics.

Sources: Natto is the only dietary source of nattokinase. Because natto is an acquired taste, most people will prefer nattokinase capsules. Look for supplements with vitamin K. Sory-free nattokinase supplements are available for those with food sensitivities.

Special considerations: Vitamin K can interfere with the action of blood thinners like aspirin and warfarin, so people using these medications should avoid natto and nattokinase supplements with vitamin K. Do not use nattokinase if you have a bleeding disorder or if you have recently undergone surgery or experienced physical trauma. If you are pregnant, consult with your physician before using nattokinase.

Risk Factors for Cardiovascular Disease

Risk factors are traits that indicate a person’s likelihood to develop a disease. The more risk factors you have, the greater you risk. While some factors are hereditary, you can control many others. The following are common risk factors for cardiovascular disease:

• High cholesterol
• Family history
• High blood pressure
• Excess body weight
• Smoking
• Physical inactivity

Cholesterol and Fats


Cholesterol is a waxy, fatlike substance that occurs naturally in your body and is made by your liver. Your body uses cholesterol for various functions, including protecting nerves, making tissues, and producing hormones. You take in extra cholesterol from the food you eat.

High levels of cholesterol in your blood can raise your risk of heart disease, including heart attack and stroke. This is because the higher the level of cholesterol in your blood, the more likely you are to develop plaque in your bloodstream. Plaque occurs when the cholesterol in your blood sticks to the walls of your arteries, blood vessels that carry blood from your heart throughout your body.

As plaque builds up, it can narrow your arteries and eventually block bloodflow. If an artery that supplies blood to your heart itself is blocked, you can have a heart attack. If an artery that supplies blood to your brain is blocked, you can have a stroke.

Men ages 35 and over and women ages 45 and over should have their cholesterol checked annually. You may need to have it tested more often if you have other risk factors. You are more likely to have high cholesterol if it runs in your family, if you are overweight, or if you have a high-fat diet.

If you do have high cholesterol, you may be able to lower it by exercising, eating more fruits and vegetables, and possibly taking medication. Smokers should stop smoking. If you are overweight, losing as little as 5 to 10 pounds can help. You should avoid eating saturated and trans fats and limit your overall cholesterol intake to less than 300 milligrams daily. Also steer clear of high-cholesterol foods such as eggs, fatty meats, and high-fat dairy products.

Additional Facts

1. LDL and HDL are specific types of cholesterol that are important to measure. LDL, delivers cholesterol to your body, while HDL removes cholesterol from your bloodstream. Too much LDL is bad for your body, whereas a high level of HDL is good.

2. A total cholesterol level of less than 200 is best, 200 to 239 is considered borderline high, and 240 or higher indicates an increased risk of heart disease.


Along with carbohydrates and proteins, fats are one of the three primary types of foods. An important source of energy, fats also help your body absorb vitamins and are essential for growth, development, and good health. Fats are especially important for infants and children.

There are three major types of fats: saturated fats, trans fats, and polyunsaturated and monounsaturated fats. Saturated fats are sometimes referred to as the solid fats in your diet. This is because this kind of fat sometimes forms a solid layer of fat at the top of food. Saturated fats are found in cheese, meats, whole milk and cream, butter, ice cream, and palm and coconut oils.

Diets that are high in saturated fats have been linked to coronary heart disease. Saturated fats also affect your cholesterol levels. No more than 10 percent of your daily calories should be from saturated fats.

Trans fat is found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and foods made with partially hydrogenated oils. Partially hydrogenated oils are created through the process of hydrogenation, in which liquid oils are converted to solid fats. The trans fat in partially hydrogenated oils raise your LDL (“bad”) cholesterol, and decrease your HDL (“good”) cholesterol, both of which increase your risk of heart disease.

Fortunately, some companies have altered how they manufacture foods to decrease the amounts of trans fat in their products. Check the labels of the processed foods you buy to see whether they contain trans fat. It’s recommended that you reduce the amount of trans fat in your diet as much as possible.

Most of the fat you eat should be polyunsaturated fats and monounsaturated fats. These are the good fats. Unsaturated fats are found in avocados, flaxseeds, nuts, herring, salmon, trout, and the following oils: canola, corn, olive, safflower and high-oleic safflower, soybean, sunflower, and vegetable.

Additional Facts

1. Fats make food tasty and help you feel full.
2. Eating too much fat of any kind will cause you to gain weight.

The Benefits of Boosting Calcium: All the Way to Weight Loss

An estimated 44 percent to 87 percent of Americans don’t get enough calcium, including children, who are falling severely short on this mineral critical for proper growth and development. Unfortunately, there are not usually any obvious symptoms of a calcium deficiency, and people can go for years in a calcium-deficient state before any noticeable problems occur. Most of the symptoms that might occur due to a calcium deficiency would be seen only if calcium levels are low in the blood. Because the body is very good at keeping the blood calcium levels steady (often at the expense of bone strength), most people will never experience any symptoms of a deficiency until their bones are significantly weakened and fracture.

The benefits of boosting calcium go far beyond the obvious reasons of helping to normalize calcium levels and ensure healthy physiological processing. Several recent studies have shown links between increased calcium intake and specific health benefits in any array of conditions.

Premenstrual syndrome. It is found that a 50 percent decrease in PMS symptoms for women given calcium supplementation, compared to a 30 percent decrease for the placebo group. No other drug addresses all these symptoms as effectively. Another report, based on an epidemiological study of more than two thousand women, found a strong link between calcium and vitamin D intake and the risk of PMS. A high intake of calcium and vitamin D may reduce the risk of PMS.

Weight loss. Other studies have demonstrated links between increased calcium intake and weight loss. One of the researchers reported that calcium plays a key role in metabolic disorders linked to obesity, and also that high calcium diets lead to the release of a hormone that leads to the body’s fat cells losing weight. This is the basis on which the milk industry claims its product helps cinch a waistline, bolstering the “it does a body good” mantra.

High blood pressure. Clinical trials have also linked how calcium levels with high blood pressure. Argentinean research showed that women who take calcium during pregnancy may lower their children’s future risk of blood-pressure problems. Studies done at Rockefeller University showed that calcium supplements were of general benefit to both mother and baby during pregnancy.

Colon cancer. Researchers have linked calcium with the prevention of colon cancer.

Stroke. Harvard scientists reported on a link between increased calcium and the prevention of stroke.

Cholesterol. Researchers have shown that increased calcium can lower LDL (bad) cholesterol.

The Ex Factor

You know you can’t get through a health book without a mention of the “ex” factor, or exercise. Physical activity directly ties in to the conversation about bone and muscle health. Physical exercise, especially the weight-bearing kind, puts healthy stress on your bones to keep them strong and force them to be even stronger. It also works the muscles that keep you nimble and quick on your feet.

Young women and men who exercise regularly generally achieve greater peak bone mass than those who do not. Exercising allows us to maintain muscle strength, coordination, and balance, which in turn helps to prevent falls and related fractures. This is especially important for older adults and people who have been diagnosed with osteoporosis. The exercise you choose needn’t be complicated, boring, or overly challenging or demanding. The best exercise for your bones is the kind that forces you to work against gravity, even if its’ simply by working against your own body weight, as is the case for modern forms of yoga, mat Pilates, and the use of a resistance band. Other examples include weight training, hiking, jogging, climbing stairs, tennis, dancing, and of course, walking. It’s the constant pounding on the ground that translates to better muscle strength in the hips and lower back, maintaining or increasing bone density. These are the two places that are at highest risk for fracture.