Any type of rice, whether long-grain, short-grain or even sticky rice, when hulled, unmilled or partially milled, may be eaten as brown rice. It is produced from whole grains where only the outermost layer of the grain, called the husk, is removed. It is similar to white rice in terms of calorie and carbohydrate content, but their nutritional content differs widely.

Benefits of Eating Brown Rice

Brown rice has a nutty flavor and a chewy consistency which may or may not appeal to many. However, as a health food, it is superior to white rice. Here are the benefits of eating brown rice:

• It lowers cholesterol levels. Brown rice retains its bran layer which contains healthy type of fat – the rice bran oil. A study published in the American Journal of Clinical Nutrition demonstrated that a diet that contains rice bran oil can lower LDL levels in people with high cholesterol.
  LDL or low density lipoproteins are also called bad cholesterol because they are the type of fats that can lead to heart disease. High LDL cholesterol levels can cause the hardening of arteries that supply blood to the heart. With time, blood flow to the heart may be blocked and lead to a heart attack.
• Brown rice is rich in fiber content. Being unpolished, brown rice retains most of its fiber and nutrients compared to white rice. A cup of brown rice supplies about 14% of the daily recommended value for fiber. This high fiber content helps lower high blood sugar and cholesterol by reducing the amount absorbed into the bloodstream from the intestines. Aside from this, high fiber content also prevents the development of chronic disease such as diabetes, heart disease and certain cancers.
• Weight Reduction. Overweight and obese individuals are sometimes advised to eat brown rice to reduce their weight. Studies show that eating whole grains is associated with maintaining a healthy weight compared to that of consuming refined grains. This is important in avoiding obesity and preventing chronic disease.
• Brown rice retains many important nutrients. Unpolished rice retains many nutrients that are otherwise removed from refined or polished rice. These nutrients include B vitamins, selenium, magnesium and phytonutrients. This is why people who eat white rice and other refined grains are often advised to buy products that are fortified with these lost nutrients.
  B-vitamins as well as magnesium and selenium are important in many body functions. Phytonutrients are plant-derived antioxidants that help prevent free radicals from causing destruction or death to cells. These help in the prevention of chronic diseases such as cancer and heart disease.

How to Prepare Brown Rice

Brown rice may be bought as prepackaged products as well from bulk containers in the market or grocery. If purchasing packaged rice, check the expiry date on the package because brown rice has the tendency to become rancid when kept too long.

It is easy to cook brown rice – just rinse very well and cook in water at a ratio of 1:2. When the water boils, turn down the heat and cover. Simmer for another 45 minutes or until cooked. For a lighter and fluffier texture, soak basmati rice (a type of brown rice) in cool water before cooking. You may stir frequently and replace the water a few times so that the water no longer appears cloudy or milky.

Other Ways to Enjoy Brown Rice

There are other ways to serve brown rice:

• Make a delicious pudding by adding low fat milk or soy milk, cinnamon and raisins to the cooked rice and heat until thick.
• Prepare homemade sushi rolls by wrapping cooked rice and your some vegetables in some sheets of well-moistened seaweeds called nori.
• Make a salad with cooked rice and vegetables, tofu and slices of chicken.
• Top the rice with healthy foods like sautéed mushrooms, sesame, seed and nuts.
• Chop some vegetables, mix with rice, then, and place them in pita bread, topped with a light dressing.

The role of nuts in lowering blood cholesterol, particularly LDL or bad cholesterol is well established. High levels of low density lipoproteins or LDL are associated with the formation of plaques or deposits in the walls of arteries that lead to the heart. This in turn increases one’s risk for coronary heart disease which may manifest as a heart attack or a stroke.

Studies show that a variety of nuts provide rich sources of monounsaturated and polyunsaturated fatty acids. These include omega-3 fatty acids which are known to reduce blood cholesterol and triglycerides. They also have other bioactive nutrients with important metabolic effects.

Eating nuts counteracts dyslipidemia, a condition where one has high cholesterol or fat in the blood. This is why the Food and Drug Administration (FDA), recommends eating about a handful of nuts a day, including walnuts, almonds, hazelnuts, pecans, some pine nuts, peanuts, and pistachio nuts to reduce one’s risk of heart disease.

Aside from containing high amounts of unsaturated fats and omega-3 fatty acids, nuts also contain a healthy amount of fiber which helps reduce high cholesterol and prevent diabetes. They contain vitamin E which aids in the prevention of plaque formation and coronary heart disease. Nuts also provide L-arginine, a substance that may help make the walls of the arteries more flexible and less prone to blockage from blood clot formation.

Including Nuts in Your Diet

To enjoy the health benefits of nuts it is important to remember these:

• Include a variety of nuts in the daily diet, taking about 1.5 ounces, or 42.5 grams (approximately one handful) per day.
• Eat nuts as healthy snacks instead of potato chips, doughnuts or other junk food.
• Avoid eating salty nuts or sugar-coated nuts to maintain their healthy benefits. Chocolate-coated or honey-roasted nuts have additional calories, too.
• Nuts are high in calories, so do not eat more than the recommended amount each day.
• Replace the bacon or cheese in your salad with a small amount of nuts, since those contain high amounts of saturated fat while nuts have a healthy amount of polyunsaturated fat.
• Aside from eating nuts as snacks they can also be used as a condiment. One can sprinkle them on salad, yogurt, cereal, fruit, soup, vegetables, or other entrees. They can also be part of cake, pastry and pasta recipes.

Which Nuts are Good?

Most nuts will provide healthy amounts of fat and other nutrients although some appear to be better than others. One of the best-studied nuts is the walnut, which has been found to contain large amounts of omega-3 fatty acids. In fact, the FDA has allowed the health benefits associated with it, which state that these nuts may help reduce the risk of heart disease.

Other nuts also appear to be heart-healthy include pecans, almonds, hazelnuts and macadamia nuts. Peanuts are technically not a kind of nut since they are legumes, like beans. Nevertheless, people regard them as nuts and are considered to be healthy.

Lower Cholesterol with Nuts

Nuts should be included as part of a healthy diet because they provide considerable amounts of healthy fats, fiber, vitamin E and L-arginine. They may be eaten daily as snacks or as part of other food preparations. However, one must take care not to eat more than a handful per day and avoid those that are salty or sugar-coated to enjoy their health benefits.

Hypercet Cholesterol Formula

Hypercet contains natural ingredients and vitamins that are nothing new to us, yet they are formulated to the right dose to be efficacious in normalizing your lipid level. For many years, the formula has been used traditionally as a tonic for both the heart and liver. As the liver is involved in the production of cholesterol, maintaining good health of the liver will regulate cholesterol level. This helps to prevent surging of bad cholesterol level. The free-radical fighting properties in the ingredients also help to support general health and delay aging.

Main ingredients in Hypercet

• Calcium

Calcium is involved in the muscle contraction of your heart and therefore you would need this mineral to support heart health besides to promote strong bones. Without adequate calcium, your heart may not be able to pump efficiently.

• Magnesium

Magnesium is involved in a variety of mechanisms and reaction in your body system. Besides helping your muscles to contract, transfer nerve signals, it also regulates pulse, blood pressure as well as keeping your heart in good shape.

• Beta 1, 3d glucans

Beta glucans are water soluble fibers which are proven to reduce bad cholesterol level. The fiber binds to LDL in your circulation and transport the cholesterol out from the system through your bowels. Found abundant in oats and yeast as well as certain mushrooms, this is one of the natural food which is dear to your heart and brings down cholesterol without any unfavorable side effects.

• Chromium

Chromium helps in regulating the metabolism of fats and carbohydrates to regulate cholesterol level and its role in various reactions also helps to keep your heart functioning optimally.

Cholesto-rite

Cholesto-rite is a herbal formulation which boasts of a combination of popular plant ingredients like Guggul, red yeast rice and rooibos. The ingredients are carefully selected and formulated to be beneficial in reducing cholesterol level.

• Red yeast rice

This is a well-known Chinese herb which has been used traditionally to maintain healthy heart and circulation. Its LDL-lowering effect is proven as the statins are formulated based on the cholesterol-lowering properties of red yeast rice. Complement your diet and exercise with the herb and you can expect a healthier cholesterol level.

• Guggul

Like the red yeast rice, this is also an ancient Ayurvedic herb which holds unique properties in regulating lipid level and fighting free radicals. Besides lowering bad cholesterol level, it may also increase good cholesterol level for more cardio-protective effect.

• Rooibos

This is a rather uncommon herb as it can only be found in South Africa. The natives in Cedarberg Mountain have been taking this precious herb as a tonic for the heart. Rooibos is prized for its splendid mix of antioxidants and minerals, ranging from Vitamin C to magnesium and calcium. The combination of such nutrients produce cholesterol-lowering effect as well as regulating blood pressure. It is not only efficacious but safe to be taken as well with the approval from FDA.

Cholespro

Cholespro is also another favored health supplement in lowering bad cholesterol level due to its unique combination of potent ingredients likek guggul, phytosterols, garlic, red yeast rice and policonsanol. Besides reducing LDL level, it also helps to improve your HDL level to reduce risk of heart disease. The formulation clears your arteries off the waxy substance to ensure good circulation. What’s more, there are added nutrients like vitamin B complex, folic acid and chromium to regulate cholesterol level.

Why Oatmeal is Good for the Heart

Oats are eaten all over the world as a breakfast staple, although they also find their way into other recipes like cookies and granola bars. In 1997 the Food and Drug Administration allowed manufacturers to label food products with oat bran or rolled oats to carry a label that claims it may reduce the risk of heart disease when combined with a low-fat diet.

Oatmeal Lowers High Cholesterol Levels

The heart-healthy effects of oatmeal lie in the fact that it contains soluble fiber called beta-glucan, which is also found in healthy foods like apple, pear and prunes. Studies have shown that this soluble fiber can reduce the absorption of bad cholesterol into the bloodstream.

Studies have shown that eating as little as 3 grams of soluble oat fiber daily, which may be found in one bowl of breakfast oatmeal , can reduce total cholesterol by 8-23 percent in people with high cholesterol. This is considered a significant effect since it translates to a drop in one’s risk for developing heart disease.

Having high cholesterol leads to a build-up of cholesterol plaques in the walls of blood vessel. These plaques can become damaged or may grow large, rupture, and block a blood vessel in the heart. These events may then cause a heart attack or stroke. Reducing high cholesterol can therefore significantly lower the risk of heart disease and stroke.

Eating a bowl of cooked oatmeal a day decreases LDL (bad) cholesterol and total cholesterol. If one adds fruit, such as bananas or apples, then the fiber content increases, and the breakfast becomes even healthier.

Oatmeal Has a Low Glycemic Index

For people who have high blood sugar levels or diabetic, oatmeal also offers a good alternative for other cereals or carbohydrate-rich food. It has a low glycemic index, which means that it does not increase blood sugar levels too much, compared to other carbohydrates. Therefore it also does not increase insulin release and can help stabilize one’s blood sugar levels.

Oatmeal has Antioxidants

Antioxidants are substances that protect the body from the harmful effects of free radicals which are by-products of metabolism. Oatmeal contains a good amount of antioxidants called avenanthramides which help prevent the destruction of LDL by free radicals and preventing heart disease.

Oatmeal is also rich in selenium which is a cofactor of other antioxidants like vitamin E. These help in the prevention of chronic diseases including diabetes, cancer and heart disease.

How to Include Oatmeal in the Diet

Quick-cooking or instant oats are dried and rolled cereals that can be easily prepared for breakfast. These can be combined with boiling water, nonfat or low-fat milk to make a bowl of oatmeal. To make the meal more interesting, one can choose to top the oatmeal with any of the following:

• Ground cinnamon
• Applesauce
• Chopped nuts like walnuts or almonds
• Dried fruit like raisins, dates, apricot
• Fresh slices of fruits like apples, berries or bananas
• Plain yogurt

The recommended amount of oatmeal to eat per day is about 1 1/2 cups of cooked oatmeal which contains about 150 calories and 4-6 grams of fiber. Adding fruits or nuts will increase the amount of fiber in the meal. However, one should be careful about the type and amount of additives included, as these may increase the amount of sugar and calories in it.

Oatmeal is also served as part of other foods like granola bars and cookies. To enjoy its health benefits one must evaluate the sugar, fiber and fat content of the food product as a whole.

Why Eat Fatty Fish?

Oily fish such as salmon, tuna, mackerel, trout and sardines are not only tasty, but they offer a rich source of omega-3 fatty acids. Other seafood that contains these fatty acids includes shrimp, catfish, clams, cod, and halibut. The American Dietetic Association, as well as the American Heart Association, recommends eating two servings of fatty fish every week.

Omega-3 fatty acids are essential polyunsaturated fatty acids – this means that they are not synthesized by the body and have to come from dietary sources to enjoy their benefits. Scientific evidence shows that consuming foods rich in omega-3 fatty acids has health benefits including:

• reducing triglyceride levels by as much as 25-30 percent
• increasing levels of high-density lipoproteins (HDL), which is good cholesterol
• reducing platelet stickiness, thus preventing formation of blood clots
• reducing blood pressure
• reducing the risk for atherosclerosis and coronary heart disease

Because of the mounting evidence on the benefits of omega-3 fatty acids, the Food and Drug Administration has approved the health claims associated with them, including those of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are two types of omega-3 fatty acids.

Including Fatty Fish in the Diet

The American Heart Association (AHA) advocates eating fatty fish at least twice (two servings) every week. Each recommended serving consists of 3.5 ounces cooked fish, or about ¾ cups of flaked fatty fish. Fish like mackerel, salmon, lake trout, herring, sardines and albacore tuna are examples of those high in omega-3 fatty acids. One serving of 3.5-ounce trout or one serving of a 3-ounce salmon contains about 1 gram of EPA and DHA.

Here are a few tips to enjoy the benefits of eating fish:

• It is better to bake, broil, steam or grill them instead of frying them in oil.
• Another way to prepare them is to microwave them for a few minutes so as not to dry them.
• Add flavor to your fish by choosing low-sodium and low-fat seasonings like lemon juice, spices, and herbs.
• Serve tuna flakes in wholegrain sandwich using low-fat mayonnaise or relish.
• Eat a variety of fish to avoid or minimize adverse effects associated with environmental pollutants.
• Avoid eating too much fatty fish, because they can also cause weight gain when taken in excess.
• Eat fish as part of a balanced diet which includes whole grains, fruits and vegetables.

Some Precautions on Eating Fatty Fish

The AHA recommendations on eating fatty fish apply mostly to healthy people who want to avoid chronic disease. However, people who are known to have coronary artery disease may need more omega-3 fatty acids, in addition to about 1 g of EPA and DHA per day, preferably from oily fish. Patients who need to lower triglyceride levels may need 2 – 4 grams of EPA and DHA daily (as supplements) under a physician’s care.

Furthermore, one should be aware that some types of fish may carry high levels of mercury, dioxins, polychlorinated biphenyls, and other environmental pollutants. Fish with the highest potential for contamination include shark, swordfish, king mackerel and tilefish (golden snapper or golden bass).

Including fatty fish in the diet as a source of omega-3 fatty acids is a good way to lower cholesterol levels and prevent heart disease. To take advantage of its benefits one must choose a variety of fatty fish and sea food and follow recommendations in preparing and serving them. Finally, one should be aware of the dangers of eating too much fatty fish and the potential contaminants they may contain.

Should you be on medications?

Your doctor will access your condition and that includes your blood lipid levels, your risk factors for heart disease and if you have other illnesses like diabetes, hypertension and etc. The assessment will determine the severity of your condition before a treatment decision is made.

List of risk factors of heart disease

Below is a list of risk factors associated with heart disease which your doctor may consider before initiating you with statins.

• Age

Men over the age of 40 years old and women in their post-menopausal years are more prone to getting heart disease.

• Gender

Men generally have a higher risk of getting heart disease compared to women, mainly because of the cardio-protective effect of estrogen in women.

• Family history

If there is a known history of hypercholesterolemia and heart attack in your family, your risk of getting heart problems is increased too.

• Smoking

The harmful nicotine raises your LDL cholesterol and causes atherosclerosis besides straining your heart.

• Weight

Being on the high side on your weighing scale can increase your risk as well.

• Diabetes

Having diabetes has been regarded as a risk equivalent to getting heart disease.

If you have high cholesterol level without risk factors of heart disease:

You may begin adopting a healthy lifestyle which comprises less fatty diet, increasing fish intake, exercising for at least 5 times a week, stop smoking and moderate drinking. Give yourself a trial of a few months to change your habits before giving in to statins. For most people without any risk factor of heart disease, their target LDL level would be 100 mg/dL.

If you have high risk of heart disease, initiation of medications will depend on your cholesterol level as below:

1. LDL level of 100-129 mg/dL

Lifestyle modification is certainly indicated for this group of patients with concurrent administration of statins to better control LDL level. If you insist on withholding statin and focus on lifestyle changes first, you may do so for 3 months before treatment is considered again based on your latest lipid readings. If your LDL level still stubbornly persists above 100 mg/dL after 3 months, you will need to begin treatment right away.

2. LDL level above 130 mg/dL

Medications like statins will be indicated if your LDL level is over 130 mg/dL. Lifestyle changes and treatment is important to bring down your LDL level by about 30% to prevent the risk of heart attack and stroke. If you have very high risk of heart disease, your cholesterol control needs to be stricter by aiming for an LDL level less than 70 mg/dL.

Initiation of treatment

Statins are the first line treatment indicated for patients who need to reduce their LDL level. The dose of statin which you may be started on may vary from as little as 5mg to the higher dose of 80mg. Dose of medication will depend on the percentage of LDL reduction which you need and your health condition. As statins are associated with side effects like myopathy which causes sore muscles, patients who experience these side effects may need to be given a lower dose of statin to control cholesterol. You may also need to undergo liver tests to determine if you are suitable to be started on statin or not. This is because statin may raise levels of liver enzyme and cause liver problem.

How Does Yoga Lower Cholesterol?

Yoga consists of two parts: the ‘asana’ exercise and the ‘pranayama’ breathing technique. Doing asana or the various yoga poses provide you with exercises to tone your muscles and stretch your body. Besides, yoga can boost your energy level so you can stay physically active. With regular workouts, you can melt the pounds and lower fat and cholesterol level in your body. This generally supports a better cardiovascular health.

A study conducted by the Chhatrapati Shahuji Maharaj Medical University, India in 2001 showed promising results that practicing yoga does reduce lipid level and body fat to improve cardiovascular health.

On the other hand, when you are practicing pranayama and meditation, it supports relaxation to reduce stress and tension mentally and physically. Stress can be a contributing factor to increasing levels of cholesterol as it stimulates overproduction of stress hormones. As a result, your cholesterol level increases when you are always stressed out. By doing pranayama, you learn to calm down, release tension and this helps to increase the production of beneficial hormones which seek to reduce cholesterol. When you feel light and balanced, you will be less inclined to go binge eating, succumb to your cravings and therefore being able to control your food intake better.

What are the types of yoga poses and therapy beneficial in reducing cholesterol level?

1. The Locust Pose


Practicing the locust pose gives you a good stretch for your back to strengthen the muscles and your gastrointestinal organs. Besides aiding in digestion, it also helps to revitalize and improve your liver function. When your liver is performing optimally, this will help to regulate cholesterol production. Your abdomen, waist and hip get toned up to help you burn off the extra pounds, improving your heart function and circulation.

2. Half Spinal Twist


The twisting pose gives a good workout for your abdomen and the gastrointestinal organs around. You will feel your abdomen strengthen as the posture helps to improve digestion and circulation to expel toxin and prevent cholesterol buildup while replenishing your body with oxygen and nutrients. When your gastrointestinal health improves, bile production will be better regulated and more cholesterol will be converted to bile. This will lower the cholesterol level in your circulation. From the pancreas to the kidney and liver, various organs will receive the benefits when practicing this posture.

3. The Vajrasana Pose


This is a great sitting pose which strengthens the muscles in your lower body and stretches your spine as well. You can tone your abdomen, eliminate the love handles and build a good posture. It fires up the circulation so that more blood supply reaches your organs to improve their function. Any illness or disorders related to your intestine, liver and etc may be corrected and this involves regulating cholesterol and bile production as well as lipid elimination to control cholesterol level.

4. Pranayama Therapy


Incorporating breathing exercise like pranayama can further help to reduce your lipid level. The exercise trains you to focus and control your breath as you inhale and exhale. Regular practice on breathing will ensure that your internal organs and body receive adequate oxygen and nutrients through improved blood circulation. There will be less risk of inflammation and formation of cholesterol plaques in your arteries as harmful substances and fat are eliminated from the body. It also regulates your glands and hormones to reduce stress and cholesterol production.

]]> http://www.cholesteroladvice.net/lower-cholesterol-with-yoga/feed/ 0 http://www.cholesteroladvice.net/dangers-of-high-cholesterol-level/ http://www.cholesteroladvice.net/dangers-of-high-cholesterol-level/#comments Fri, 25 May 2012 09:53:25 +0000 ethan http://www.cholesteroladvice.net/?p=574 Read more »]]> You won’t run a high temperature, lose your balance or experience shortness of breath when cholesterol level is slowly creeping up in your body. In other words, high cholesterol level is a silent killer which may go on to deteriorate your heart and circulation and you may not suffer the consequences until a few decades later if your cholesterol level stays persistently high. So, being aware of what harm high cholesterol level can do to you is important to get you started on the move to control cholesterol. What are the dangers of having high cholesterol level?

Atherosclerosis

You run the risk of atherosclerosis if your cholesterol level shoots up uncontrollably with the lipid sticking at your artery walls. What can the substance do to your blood vessels? Picture your artery as a drain and the cholesterol as trash which lodges stubbornly in the drain. This would badly impair drainage and the same goes to the blood flow in your circulation. The accumulation of cholesterol forms plaque which narrows your arteries and disrupts normal blood flow.
You may not notice any symptoms when the plaques are new and small in size. However, with the increase in cholesterol level, the plaque grows bigger, further limiting blood flow through your arteries and causing poor blood circulation.

Hypertension

The formation of plaques can damage the arterial wall and reduce the elasticity of the arteries. When the walls are less flexible and more rigid, it takes more strength for the heart to pump blood through the blood vessels resulting in extra load and strain upon the heart. Blood flow becomes more restricted and pressure increases. Not only will your blood pressure increase, your heart muscles will weaken and enlarge as a result of hypertension.

Stroke

Arteries in the brain may also be haunted by plaques with disruption to normal blood flow. A slight obstruction may cause a mini stroke or transient ischemic stroke. However, the greater nightmare may ensue when the cholesterol plaques rupture and forms a clot. When this occurs, brain cells will be deprived of nutrient and oxygen supplied by blood causing stroke or permanent brain damage. In certain cases, harmful clot which forms in the heart may also travel to the brain and cause stroke.

Heart diseases

The buildup of cholesterol plaques can do the same harm to the heart just as they do to the brain. The first symptom which you may experience when your heart is not getting enough oxygen due to obstructed blood flow from plaques is chest pain. You will feel tightness or a crushing pain in the chest while sweating and the pain maybe become more intense as it spreads up to your jaw and to the left shoulder. If the plaques rupture and form a clot, main arteries in the heart will be blocked, causing death to heart muscles. This is when heart attack occurs and they can be very fatal if immediate treatment is not given.

Peripheral vascular disease

Your peripheral circulation especially at your leg can be affected by accumulation of cholesterol deposits as well. When plaque forms at the arteries and disrupts blood flow, your leg may feel painful upon walking as the circulation weakens. With less blood supply to nourish cells, wound healing may also be delayed if your leg is injured, especially in diabetics. If appropriate treatment is not provided, there is a risk of gangrene and amputation.

]]> http://www.cholesteroladvice.net/dangers-of-high-cholesterol-level/feed/ 0 http://www.cholesteroladvice.net/cholesterol-myths-facts/ http://www.cholesteroladvice.net/cholesterol-myths-facts/#comments Fri, 25 May 2012 03:57:19 +0000 ethan http://www.cholesteroladvice.net/?p=555 Read more »]]> Cholesterol has been getting a lot of bad press and brickbats for its health-degrading effects. However, in truth the waxy substance is not all bad and there have been misconceptions about it. To be health savvy and get your facts right about cholesterol and your health, read on to identify the myths and facts.

Myth: Cholesterol is not needed in our body
Fact: Our liver is in fact producing cholesterol to facilitate in certain functions in our body. It is one of the building blocks of cell walls which form an important protective barrier to maintain normal cell function. Therefore, you will need cholesterol to ensure proper cell growth and function. Plus, without cholesterol, you will have a haywire weight, digestive function, weak bones and hormonal imbalance because it contributes in producing steroid hormone which keeps in check various systems in our body. How does your body digest fat? You will need cholesterol for this as well because it is converted to bile by the liver which does the job of digesting fat.

Myth: Get cholesterol from your diet because it is needed for the proper function of our body
Fact: You won’t need to load up extra cholesterol from your burgers and steaks because your liver will supply all the cholesterol your body needs. The cells in your body produce cholesterol on their own as well. Therefore, having a cholesterol-zero diet or going on a vegan diet without animal fat will not deprive your body of the necessary cholesterol.

Myth: High cholesterol level is only contributed by fatty diet.
Fact: The way you eat is not the only factor which can affect your cholesterol values. Hypercholesterolemia can be hereditary and if your parents passed on the bad genes to you, you may tip the scale of your cholesterol level too far as well. Therefore, being slim and fit does not necessarily put you on the safe zone as your genes may contribute to high cholesterol levels. Putting on extra pounds, aging and a sedentary lifestyle may also invite more cholesterol into your body and wreak havoc. To prevent your cholesterol level from rising, it may take a combination of regular workouts, healthy diet and weight.

Myth: Take more good cholesterol from your food to increase its level
Fact: HDL (high density lipoprotein) which is well known as the good cholesterol is in fact the transporter of cholesterol. It works to remove cholesterol from the circulation to avoid the formation of plaques. HDL is simply known as good cholesterol due to its beneficial function in reducing cholesterol level. Therefore, you won’t find good cholesterol or HDL from your food. You will need to pay more visits to the gym, munch on more fibers, stop smoking or lose the extra pounds to raise HDL level.

Myth: Only men gets high cholesterol level
Fact: Women may be protected from rising cholesterol levels by the estrogen during their early years. However, when menopause hits, they may get a fair share of hypercholesterolemia as well due to declining estrogen level. It may be difficult to bring down cholesterol level even with controlled diet and workouts by then.

Myth: There is only one standard cholesterol level which everyone should target for
Fact: The right cholesterol level which you should try to achieve actually differs between people. If you belong to the high-risk group of patients with various conditions like being hypertensive or diabetic, you will need to have a tighter control of your cholesterol level compared to people with no other risk factors. Most people without any other health conditions should keep their LDL level below 160 mg/dL. If you have a mild risk for heart disease, you may aim for an LDL level under 130 mg/dL. Meanwhile, people already having a heart disease should lower their LDL level to less than 100 mg/dL.

Myth: You will experience symptoms when you have high cholesterol level
Fact: Symptoms and health-damaging effects of a high cholesterol level will not appear right away. You may not suffer the consequences until a few decades later where your heart will be adversely affected with blood clots. The damaging effects of cholesterol accumulate insidiously as the years go by before you begin to notice the symptoms. Therefore, it is prudent to go for blood tests regularly to ensure that your cholesterol level does not derail.

Myth: Zero-cholesterol food is safe to be included in your diet
Fact: Besides cholesterol, high intake of saturated fat and trans-fat from your diet will also contribute to high cholesterol level. In fact, the unhealthy fats commonly found in animal products and processed food may have a more detrimental effect in clogging arteries than cholesterol. Therefore, reading food labels require attention to the fat contents as well because a can of potato chips with zero-cholesterol does not mean it is dear to your heart as the high fat content can be just as bad to your health.

]]> http://www.cholesteroladvice.net/cholesterol-myths-facts/feed/ 0 http://www.cholesteroladvice.net/saturated-fat-ingested-transfat-body-converted-ldl-cholesterol/ http://www.cholesteroladvice.net/saturated-fat-ingested-transfat-body-converted-ldl-cholesterol/#comments Fri, 25 May 2012 03:31:28 +0000 ethan http://www.cholesteroladvice.net/?p=472 Read more »]]> Most people think that trans-fat or even natural saturated fat is converted to LDL. However, the body never converts saturated fat into LDL cholesterol. Trans-fats, also known as unsaturated fats can be obtained from processed foods and other meat products.

If trans-fats are not converted into LDL, how are they ingested to the body? Unsaturated fat, in general, is ingested to the body by emulsification. Since unsaturated fat could not be broken down by saliva or even in the stomach, it proceeds straight to the small intestine. It is in the small intestine where the vital emulsification process begins. The liver sends bile to that part of the digestive track. After that, the bile mixes with fat droplets and water. The bile acids attach to the fat droplets so that they could be broken down into smaller particles. The droplets are broken into smaller sizes until they are free to mix with water in the intestine.

After emulsification, the fat proceeds to the process known as hydrolysis. The pancreas will release lipase, a substance that attaches itself to the fat droplets. The lipase will break the droplets into small molecules. Their main components, fatty acids and monoglycerides, will be separated. These molecules could now fit the small walls of the arteries. This is the part where the fat gets absorbed into the body.
LDL is different from unsaturated fats. Also known as low density lipoprotein, it acts like a transport vehicle. It takes the fat and cholesterol away from the bloodstream. LDL brings these harmful substances to the liver where they will be processed. LDL is important since it keeps the arteries safe from unsaturated fat build up. However, high levels of LDL can be very dangerous to the health. It can promote serious health problems such as cardiovascular diseases.

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