Having raised levels of blood cholesterol is known to be a major risk factor in developing heart disease and suffering premature death. Accordingly, the smart thing to do is to lower your cholesterol to safe levels and there are two methods that will reliably achieve this. These are 1) making a number of lifestyle changes and 2) using cholesterol lowering medication.

Hypercholesterolemia (as high cholesterol is technically called) is a fairly common complaint in Western society but has in fact only come about relatively recently, due in large part to features of the typical modern lifestyle. For most people whose cholesterol levels are abnormally raised, quite modest changes to their diet and exercise patterns are all that is required to bring their levels back within acceptable limits.

Some people’s cholesterol levels are either the result of an inherited genetic condition called familial hypercholesterolemia or have already reached a point where modifications to their lifestyle would yield only limited results. They will usually be prescribed one of a class of cholesterol lowering drugs called statins according to severity and are likely to take these for the rest of their lives.

Before we take a closer look at these two options (lifestyle and medication) it’s helpful to realise that when a doctor, for example, considers your cholesterol level they are in fact weighing up two distinct types of cholesterol, called LDL (“bad cholesterol”) and HDL (“good cholesterol”).

LDL (Low Density Lipoprotein) is composed in the main of lipids (body fats) and is produced by your liver as part of the overall digestion of what you eat. From the liver it is sent through the entire blood stream to supply energy to every tissue in your body. So LDL is crucial in fuelling your body, but unfortunately unused energy (excess LDL) tends to build up as fatty deposits in veins and arteries, storing up problems for the future.

HDL (High Density Lipoprotein i.e. more protein than lipid) soaks up as much as excess LDL as it can and returns it to the liver for recycling or waste. Your body however contains a much greater proportion of LDL than HDL so it’s an unequal struggle, but it has been found that increasing exercise results in an increase of HDL concentrations in the blood.

The lifestyle modifications that are recommended to lower cholesterol derive from accumulated medical evidence that being overweight, drinking too much, smoking, eating specific types of food and not taking enough exercise all contribute to high levels of LDL cholesterol and that conversely, not indulging in these practices will have the opposite effect and decrease cholesterol levels.

So what types of foods are best avoided? The simple answer is anything that contains saturated fat; so hard cheese, butter, red meat, pastries, cakes and biscuits. Conversely you should aim to increase your intake of fruit, vegetables, oat and beans as these foods actively help to lower cholesterol. Switching from butter to a plant sterol based spread (commonly marketed as “cholesterol lowering” spreads) gets the best of both worlds.

If changing your lifestyle still doesn’t reduce your cholesterol to medically recommended limits then you really ought to see a doctor, who will almost certainly suggest that you start taking one of a class of drugs generically termed statins. These are not however a way of getting out of switching to a healthier lifestyle; they are simply the next step on top of that.

The most commonly prescribed statins are (in ascending order of strength and using both clinical and brand names):

pravastatin (Lipostat); simvastatin (Zocor); atorvastatin (Lipitor); rosuvastatin (Crestor).

The vast majority of people tolerate statins easily and suffer no side-effects at all, but it should be noted that they can damage both muscles and the liver, especially when taken in high doses and for this reason you may find that reasonably regular blood tests become a feature of your life due to the need to both monitor the effect of statins on your cholesterol levels and to watch for symptoms of internal damage.

So there you have it. Two effective and medically proven ways to lower cholesterol. The difference between the two is simply a matter of degree – taking prescribed drugs is an additional measure on top of addressing your lifestyle, which in most cases lies at the root of the problem.

Proven Ways To Lower Your Cholesterol Levels is a post from: LosingWeight.co.za

There are so many gimmicks, diet plans and fads out there and it is so confusing now if you want to get sound advice as to how to go about achieving effective weight loss. To make matters worse, everyone wants the process to be quick and easy. I guess that sounds familiar ?

As a consultant exercise physiologist, I get contacted so often about the latest fads, even I get confused sometimes. However, the basics still apply when it comes to fat loss as it should more accurately be called rather than just weight loss.

The formula is still the same as it has always been. Energy output needs to be greater than energy input. Simple ? Well, yes and no. The hardest thing for most people is motivation; how and why to get started and how to develop good, ongoing habits for life.

The rest is your choice or preference. There are many machines, gyms, diets plans and so on, but these are all less effective if you have no powerful reason or reasons to start a healthy lifestyle. I have consulted with many people who wanted to make lifestyle changes but were not committed to doing whatever it took to develop habits that would last a lifetime.

Most of exercise and health behaviour is all about change or substitution; out with the old and in with the new, presumably healthy routine.

So, how to make the change? First you need to have a long, hard look at where you are currently. Have you put on much weight over the years? Is there are family history of heart disease?

There could be indications that you should change before something drastic happens to you if there is family history of a negative nature.. Once you have identified a powerful enough reason, you are on the road to making the change you need to make. But if the reason is not truly yours, once the excitement of a new routine wears off, you may find you go a bit stale or even reach a plateau.

So, be aware and make sure you start with a strong resonating reason for change. It is the most effective way to ensure you get off on the right path and this will enable you to stay the course when times get tough.

The never say diet approach is about lifestyle issues and healthy choices. It is truly the only way to beat the fads and the failure of the quick fix approach.

Before you take up another ridiculous fad diet make sure you thoroughly read the excellent free report on fat loss, and fat loss

The Real Way To Health For Life, Fads Not Included! is a post from: LosingWeight.co.za

The Orac Value ((Oxygen Radical Absorbance Capacity—The USDA developed this rating scale to measure the antioxidant content of various plant foods) of Unprocessed Cocoa Powder, Dark Chocolate and Acai Berries are clearly at the top of the list. The USDA recommends a daily intake of 3,000 to 5,000 orac daily. Chocolate, Acai berry and blueberry are loaded with antioxidant compounds. Did you know Acai contains 25 times the antioxidants of grapes? Antioxidants are molecules that can prevent the damaging effects of excessive amounts of free radicals in the body by neutralizing and destroying them. This blend of Healthy Dark Chocolate and Acai is loaded with protein and amino acids, blended with and carried by plant fibers for maximum absorbency. FOOD ORAC Value Per 100 grams: Acerola 70,000 — Unprocessed cocoa powder 26,000 — Wolfberry 25,300 — Acai 18,500 — Dark Chocolate 13,120 — Milk Chocolate 6,740 — Prunes 5,770 — Agel EXO 3,848 — Pomegranates 3,307 — Raisins/Dark Grapes 2,830 — Blueberries 2,400 — Blackberries 2,036 — Garlic 1,939 — Kale 1,770 — Cranberries 1,750 — Strawberries 1,540 — Noni Fruit Juice (pure) 1,506 — Spinach 1,260 — ViaViente Brand Juice 1,245 — Raspberries 1,220 — Red Grapes 739.

Many phytoceuticals in cocoa support the heart muscles, strengthen blood vessel walls, and may inhibit atherosclerosis, thereby reducing the risk of edema, stroke, and heart failure. These polyphenols, a broad group of plant nutrients that act as antioxidants, relieve inflammation, protect against radiation and can help clear the arteries with this healthy dark chocolate. Both Cocoa and Acai berry have enjoyed centuries of use as a food staple and in folk medicine to cleanse and detoxify.

Both cocoa and Acai berries are very rich in polyphenols, and perform many other helpful duties. Powerful polyphenol nutrients found in cocoa and acai (including catechins, proanthocyanidins and vitamin C and E) are known to to be able to inhibit different inflammatory mechanisms. This is important because a growing body of research shows that chronic inflammation is strongly linked to various conditions ranging from cancer and cardiovascular disease to diabetes and dementia.

Dark Chocolate improved the health of blood vessels in study participants by making arteries more relaxed and responsive and improved insulin levels. These benefits were attributed to the presence of high levels of beneficial anti-aging flavonoids in Dark Chocolate. Did you know that the benefits of Dark Chocolate may help balance good and bad cholesterol? Healthy Dark Chocolate is cold pressed Belgian cocoa that has no cholesterol. In a recent study, participants enjoyed a twelve point reduction in systolic (top) blood pressure. The study also showed an average 13% drop in levels of LDL (bad) cholesterol. Dark Chocolate can supply the body with crucial minerals, one being magnesium. A high magnesium intake lowers blood pressure and reduces risk of heart attacks, strokes, diabetes, and osteoporosis.

TIME Magazine: “Antioxidants in chocolate may help protect against cancer, Dark Chocolate has been found to moderate blood pressure, and other ingredients elevate mood.” CNN: ” A recent study found that those with high blood pressure who ate 3-5 ounce Dark Chocolate daily for 15 days were rewarded with lower blood pressure, lower LDL (bad) cholesterol, and improved sugar metabolism.” FORBES: “Over a 15-year period, men who ate cocoa regularly had significantly lower blood pressure … men who consumed the highest amount of cocoa were half as likely to die from cardiovascular disease … men who ate the most cocoa were less likely to die from ANY causes.”

If you want health grade Dark Chocolate, look for a product that is at least 70 percent cocoa solids by weight. Most Dark Chocolate products found on store shelves use processed cocoa powder and sugars, along with bad fats, fillers, waxes, preservatives and high amounts of calories. Unprocessed Healthy Dark Chocolate versus Store Bought Chocolate — Most store bought Chocolate has been stripped of flavonols and phytonutrients and loaded with with chemical additives.

Healthy Chocolate does provide benefits of omega-3 fatty acids, and we all know that most Americans are severely lacking in omega 3s. These omega 3 fatty acids can help help improve brain function, protect against inflammation, reduce the risk of cardiovascular disease and promote immune function. Only unprocessed, Healthy Dark Chocolate (more than 70% cacao by mass) yields these marked health benefits. Unprocessed Dark Chocolate standardized for potency and purity is an excellent replacement for other candies (including white and milk chocolate). Dark Chocolate and Acai contain fiber, which aids the body’s digestive system, and contains no trans fatty acids.

Almost everyone loves Chocolate, wants Chocolate, craves Chocolate. Just got to have Chocolate? In a nut shell so to speak, The benefits of Dark Chocolate with Acai Berry — It is full of antioxidants, caffeine free, no preservatives, no fillers, waxes, processed sugar, or trans fats. It is diabetic friendly ( will not raise your blood sugar levels), high in fiber, boosts sense of well being and increases energy. It is cold pressed Belgian cocoa powder, Acai berry, and blueberry, high in antioxidants. Remember though, this is not store bought Chocolate, and is not sold in retail stores.

Health Benefits Of Healthy Chocolate And Acai A Perfect Combination is a post from: LosingWeight.co.za