Ann Blanton Let's talk health, fitness, nutrition and everything in between

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Healthy fats to lower your cholesterol

Cholesterol lowering properties

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Lower your cholesterol without medication

by Ann Blanton

Your doctor just phoned with the numbers for your cholesterol. You’ve been doing everything to keep your numbers in check with good nutrition, exercise, good sleep habits and minimal stress. So what gives?

Maybe you’re a smoker or consume alcohol on a regular basis; if this is the case, it’s time to ‘kick’ the habit. High cholesterol is also a condition that’s heredity, so if it runs in your family, it doesn’t matter how good your health habits are, you’re still at risk.

Let’s take a look at some ideas to help lower your levels without taking prescription medications. There’s no guarantee you’ll lower your cholesterol by following these steps; so  follow your doctor’s advice and do whatever he tells you.

Lifestyle changes

It’s crucial to pay special attention to your diet. You should allow at least five recommended servings of fruits and vegetables each day. You’ll want to maintain a diet that is made of 2/3 fruits and vegetables, and 1/3 of other foods. Cholesterol lowering foods such as avocados, onions, garlic, shiitake mushrooms, oat bran, olive oil, chili peppers, fatty fish including salmon and tuna, flax seed and beans such as black, kidney, pinto and  navy, play an essential role in lowering LDL and sometimes raising HDL levels.

Exercise

You already know that exercise is the best way to a healthy lifestyle. Specialists have reported that thirty minutes of brisk walking three times a week can help reduce cardiovascular disease, heart attack and stroke. That should be enough to get your motor up and running. Plus, it’s fun, easy and no gym membership is necessary. All you need is a good pair of walking shoes.

Nutrition

Good nutrition doesn’t have to be as difficult as it sounds. A few simple tips might be all you need. Eat a diet that is rich in good fats such as salmon, nuts and olive oil. Avoid foods containing saturated and trans fats such as lard, margarine and processed packaged snacks. These foods include, chips, cookies and baked goods.  Saturated fats consist of fatty meats, whole milk, cream and cheese. You don’t have to cut out all the fats,  just the unhealthy ones.

Sleep habits

Good sleep habits are a top priority to help fight infection, maintain good heart health and longevity. “Sleep deprivation often leads to bad food choices and snacking,” says cardiologist Frank Pearl. If you’re sleep deprived, it can cause the overproduction of insulin which causes the body to make more cholesterol.

Fish oil and heart disease

It’s time to discover the truth about fish oil. Does it prevent heart disease and lower cholesterol? Let’s take a look at the facts.  A diet that is rich in omega threes, including salmon, sardines, mackerel and cold water fish, will reduce the development of heart disease according to some researchers. This is only because they’ve been investigating fatty acids in the form of fish oil supplements.

Although fish is known to decrease heart disease, it’s unknown if fish oil supplements have the same results. Then again, fish oil can reduce certain heart possibilities. Fish oil has been found to decrease certain blood fats called triglycerides, raise HDL, the good cholesterol and thin the blood. This is why eating fish helps to prevent heart attacks.

Stress and Cholesterol

Stress is a significant factor that often increases the affect of unhealthy lifestyle choices. These behaviors involve poor eating habits, inactivity and smoking, all of which are linked to high cholesterol. Usually all individuals have some kind of stressful situations in their life, but major stressful events can be difficult to avoid and eventually lead to poor health.

So, rather than going through the drive through at McDonald’s why not grab a salad instead. Your heart will thank you.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/  Currently, I also had my first short story published as an anthology in a book titled, “Heartscape”.

As always, I appreicate all your comments.

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Foods with vitamin DMost of the time, it’s a good idea to use sunscreen, but it’s okay to enjoy the sun’s rays for about ten minutes without it. By getting a good dose of vitamin D and then slathering on the sunscreen, you get both benefits.

Also referred to as the “sunshine” vitamin, vitamin D is fat-soluble, which means it’s stored in the body and can be made naturally. Two other forms such as D2 and D3 are also important.

We depend on what we eat, the sun and taking a multivitamin to supply us with enough vitamin D; unfortunately, the sun is not always readily available to everyone.

Studies prove that by taking this supplement, you can prevent breast and colon cancer by cutting the risk by fifty-percent. What’s more, you can decrease the possibilities of other types of cancer such as skin, colon, and prostrate, when taking vitamin D. Autoimmune diseases like multiple sclerosis and rheumatoid arthritis can also be prevented.

Dosage

Depending on your age will depend on how much vitamin D you should be taking. This is because the older you are, the less vitamin D your skin will produce. Adult males, females and pregnant and lactating women under the age of fifty should take 200 units, fifty to seventy years of age should take 400 units and those over the age of seventy should consume 600 units. Children from birth to five years, should be consuming 200 units every day.

Foods

Dietary sources that include vitamin D include: fortified milk, salmon, tuna, sardines, eggs and cod liver oil. Fruits and vegetables are another good source of vitamin D. In fact, it’s almost impossible to get optimal levels from the foods that you eat. You’d have to eat at least two or three servings of salmon or sardines, drink five glasses of milk and take a spoonful of cod liver oil and that still wouldn’t be sufficient.

Benefits

This wonder supplement has been known to control blood pressure, reduce stress and tension and reduce spasms that are caused from aches and pains. It also helps fight depression, improves skin health and increases cardiovascular strength.

Vitamin D Deficient

This is common if you live in a place where sun exposure is infrequent or if you’re housebound. Signs that may occur are: muscle pain, depression, mood swings, fractures, low energy, fatigue and sleep irregularities.

Prevention

A good way to prevent vitamin D deficiency is by limited unprotected sun exposure, take a good quality multivitamin along with vitamin D and eat a diet that is rich in whole foods. If you’re someone who’s fortunate enough to live where there’s plenty of sunshine, get out and enjoy the rays. If not, then you might consider taking it in supplement form. So, how do you get your dose of vitamin D?

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ I’ll also have my first creative story published as an anthology in a book titled,  “Heartscapes”, in a few short weeks.