Do you know about - How to Lower Cholesterol Without Medication: 8 Natural Ways to Better Heart Health
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We had a good read. For the benefit of yourself. Be sure to read to the end. I want you to get good knowledge from Ldl Goals 70.Perhaps you, or someone you know, have received the lab report from the physician's office. The report indicates a high serum cholesterol level. You may be curious, as to the possibility of how to lower cholesterol without medication. Your physician seems very willing to recommend a regimen of statins to lower the high LDL (low density lipoprotein: the "bad stuff" circulating in your bloodstream). One of the prime concerns some conscientious patients have in this potential situation, is the issue of dealing with statin-generated side effects such as muscle pain and joint damage. In addition, you run some long-term risks that these medications can carry such as liver damage. It's also possible, though as yet unconfirmed, that you may be placing yourself at some risk for contracting the crippling and deadly amyotrophic lateral sclerosis, also known as Lou Gehrig's disease. Are there effective alternatives?
There Is Some Good News!
The good news is that there are effective options that will have a marked improvement on both LDL and HDL (high density lipoprotein: read "good") readings. Below are 8 of the most effective means for bettering your heart health that don't involve any dangerous drugs that cause you physical harm in the name of improved health. They do involve some commitment in the way of time and effort, but consider the payoff: better quality living: a longer life expectancy (heart disease remains the top killer): and more time with loved ones. Expect the 8 below to provide more energy and improvement in other areas of your life in addition to the figures on a lab report print-out. Always consult with your physician before implementing a dietary or exercise program with respect to improving the results of a medical diagnosis.
1. Know What The Numbers Mean
It's important to know what the optimal ranges are for your LDL/HDL points. For instance, an optimal range for LDL is generally considered below 70 mg/dL. The optimal range for HDL is generally considered something starting at 60 mg/dL and continuing above. Set some goals for yourself that seem attainable within a reasonable time frame and then once attained, set some new ones to work towards.
2. Start Exercising
Walking daily is very beneficial to vascular health and is conducive to living long. You may not see many elderly folks at the gym with weights, but you see many more out walking. Try to get in at least 30 minutes of brisk walking each day. Work your way up to 40-50 minutes. If you really want to learn about how to reap the benefits of exercise, do a web search for the regimen known as Peak 8. This is a strenuous, dynamic, but short duration workout program involving aerobic and anaerobic activity that is designed to give your body many rejuvenating benefits.
3. Let Some Air Outta That Spare
One effective way to accelerate weight loss is to eat a small meal about every 4 hours instead of eating big heavy meals many hours apart. Get a diet book from your local library that can help you learn how to assemble a dish that has a macronutrient ratio of 40: 30: 30 (that's a ratio of carbohydrate to protein to fat, respectively). This composition of macronutrients and eating frequency will rev up your metabolism and help you shed the extra junk. If you're too busy during the day to bother with meal preparation, you can take a whey protein concentrate supplement along with a plate of vegetable and fruit carbs. Some of these supplements are packaged with the added carbohydrate and macronutrient ratios pre-mixed for use as a meal replacement, so check labels.
4. Lower Your Saturated Fat Intake
Saturated fats should comprise no more than about 10% of total calories consumed. These are mostly found in animal based foodstuffs, although they are also found in palm and coconut oils as well. Try replacing some of your saturated fats with mono-saturated (such as the types found in olive oil and peanut butter).
5. Smoking Is A Drag
In addition to affecting vascular health, it cuts into ones purse and places one at risk for oral, esophageal, and lung cancers. If you do smoke, find a smoking cessation plan that works for you. There's no one perfect method that works for everyone every time. You probably don't want to die of lung cancer or emphysema. I'm not sure which way to go is worse.
6. Bang A Gong
Qi gong that is (it's pronounced chee-kung). This is an exercise that is similar to the more complex martial arts exercise known as Ti Chi. It helps your body create and circulate a form of life promoting energy known as qi. This exercise is becoming more widespread in retirement centers because of its broad range of rejuvenating benefits as well as the ease with which it is to learn and implement. Search the web for some instructional videos: rent a qi gong DVD from your local library: join a qi gong class at your local YMCA, or, even better, hire a qi gong expert for some personal one-on-one training.
7. Go Nuts and Utilize The Power of Phytosterols
These so-called phytosterols are wax-like substances found in fruits and vegetables that are similar in structure to artery clogging fats, but have the effect of actually lowering your LDL, and helping to keep your arteries rather unclogged. Some rich sources include olive oil, wheat germ, sesame seeds, and nuts such as almonds. There are also some sterol fortified foods available at the grocers as well as supplements to boost your intake. Try to get about 2 grams daily.
8. Increase Your Soluble Fiber Intake
Health professionals recommend in the neighborhood of 30-38g of soluble (or digestible) fiber for men, and 20-25g for women. Supplements can really help here, but when starting out be sure to increase your intake gradually as your system needs to adjust. Otherwise you'll feel plain uncomfortable from the bloating and gas that occurs if you just start off with a significant amount. Be sure to consume plenty of water, because soluble fiber acts kind of like a sponge, soaking up fats, toxins and other waste products that it sweeps out of your system.
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