You may remember the book that was meant to repair the Volkswagen for the complete idiot. This was called the step-by-step procedure for the complete fool. I think when most people are told by their doctor after an annual laboratory test that they have high cholesterol, they feel like a complete fool.
Most people think they can’t eat another hamburger for the rest of their lives. Others think they will do anything not to become a rabbit, and others hang on to cigarettes for their lives.This is my resignation Let me start by saying that I am not a doctor or a dietitian, nor do I do a drama on TV. I have been a personal trainer since 1976 and have successfully trained clients of all ages, shapes and health levels. Through research, and eventually my own and my husband’s high cholesterol diagnosis, I began to focus on the details. Then I realized how much I didn’t know. I am a Certified Sports Nutritionist who loves to know the details and ingredients of my food for cooking and ultimate health.
And one more thing … I’m pushing for 70 years.What’s the story about cheerios, or statin drugs, or cholesterol in general? Unless you go online and do specific research, you will usually only have a brief conversation and you will be given a handout about cholesterol diet and prescription. I’m taking cholesterol medication, but I’ve been on the lowest diet as well as reading the rest of the story. In fact, my cholesterol is fine at the moment.So, let’s start with smoking. Smoking makes LDL (bad for bad cholesterol, or L) sticky, which causes it to stick to the walls of the arteries that close them.
It also lowers HDL cholesterol (H for healthy) which you need to transfer cholesterol from the walls of the arteries.According to WebMD, smoking increases clotting, damages your lungs, weakens your bones, increases inflammation and weakens your immune system. Just 20 minutes after quitting smoking, your blood pressure and heart rate drop and in 2 to 3 weeks your blood flow starts to improve. If you have high cholesterol, a healthy cardiovascular system can definitely extend your life.So what about Cheerios? Well, the FDA warns that eating cherries can lower cholesterol in 4 to 6 weeks, and that eating them can prevent or cure heart disease.
Eating oats can help prevent LDL from sticking, but your heart health also includes other types of cholesterol and diseases.The truth about soluble fiber found in cherries is that it creates a gel-like consistency in the digestive system. Consumption of 10-25 grams or more of soluble fiber per day can lower LDL, but HDL and triglycerides are less affected by eating only soluble fiber. When this gel-like consistency is in your digestive tract, it is possible to eliminate some LDL before it enters your bloodstream. Some people include products such as fiber or metamucil in their daily routine for a healthy digestive system.Soluble fiber foods are: oats, peas, beans, apples, citrus fruits, carrots, barley and xylem. So to answer the question about Cheerios, yes eating Cheerios or Oatmeal for breakfast every day is a good start, but really a small part of the story.
Without getting technical, remember that this article is for complete idiots, so I’m not able to talk about intimate details, but according to Harvard.edu, your diet only provides 20% cholesterol. ۔ The other 80% is created by the liver, so when you are given cholesterol medications, it is designed to limit the amount of cholesterol in your body. One thing to know is that cholesterol is essential for digestion, the production of vitamin D, and the production of certain hormones, so it doesn’t have to be a completely bad word. If you have a 100% heart-healthy diet, you may still have the best laboratory reports in heaven because that’s what your ancestors had.
By reading this article so far, if you’ve quit smoking and started eating more soluble fiber, you’re off to a good start because LDL or low-density lipoproteins have “bad” cholesterol. And both of these changes will help. Reduce this number.The next lipids or fats found in your blood are triglycerides. According to the Mayo Clinic, the extra calories used are converted into triglycerides and stored in your fat cells so that they can be released for energy when needed. If you eat more fat than you burn, especially carbohydrates, (boom!) More body fat, more triglycerides. This is where any amount of exercise is valuable because it not only burns the load of excess fat but also moves the triglycerides in your system.Another ingredient to understand here is omega 3 fatty acids. TV commercials talk about it and good health, heart health
The first two omega
-3s are found in certain types of fatty fish, such as mackerel, wild salmon, herring, tuna, trout, anchovies, whitefish, bluefish, halibut, bass, and curl oil. It is recommended that you eat one type of fish at least twice a week. Pregnant women should consult their doctor on how to get adequate amounts of omega
-3s as the levels of mercury in our waters are alarming due to natural and industrial pollution. The third is found in omega seeds and nuts such as millet flax seed, flax seed oil, chia seeds, walnuts, soy foods, canola oil, and algae or algae oil.You may read about Omega 6 Fatty Acids as another supplement to lower cholesterol, but since it is sometimes said to increase triglycerides, I recommend it outside the home of my advice. Calling There are also articles that claim that there is not enough research on its benefits or risks, so I suggest visiting Harvard.edu for clearer and more educated research.Saturated fat can be called bad people here.
They are usually solid at room temperature, and you know who they are. Cheese, sour cream, ghee, butter, chocolate, ice cream, and much more that I can name here. You should not eat more than 20 g (female) and 30 g (male) saturated fat per day. They can increase LDL (bad) and need HDL (good) to take it to the liver to lose it. These fats run smoothly, but they are the ones that are most enjoyable to eat in large quantities. I like to sit on half a gallon of ice cream, I mean, who doesn’t? Pizza comes in a greasy cheese-filled crust these days. It doesn’t matter what your health goals are, saturated fats are not your friend.Unsaturated fats are considered more friendly than saturated fats and I’ve come up with some great breakfast alternatives like whole green avocado toast.There are two types of unsaturated fats;Monounsaturated Fats
– Maintain HDL and help lower LDL. Found in fish, olive oil, avocados, brazil nuts, and peanuts.Polyunsaturated fats – found in omega 3 and omega 6 – canola, corn, sunflower, peanut butter, avocado oil, eggs. Some of the omega-6 components are usually GMOs (genetically modified organisms). I’m not confident enough to be certified in any way, but if the product is not labeled GMO free, it is not necessarily GMO free.Trans Fat – These are the last fats on my list here. do not do it! You don’t have to be a nutritionist to know that when you cut out these foods you are dying a little bit when you start chewing. The main source of trans fat is partially hydrogenated oil.
The FDA did not declare hydrogenated oil safe for human consumption in 2013. They are found in cakes, donuts, pie crusts, biscuits, frozen pizza, cookies, crackers, margarine, french fries, and many other foods found in restaurants and freezers. Aisle.Now you know how to change the names of the fats in your blood and possibly your laboratory numbers. Check your recent lab tests and ask your doctor what they recommend. In short, my advice is;Read the label! Eat what you like in small portions and in small portions. Take things in stride and try not focus too much on the problem.
Limit your salt. According to the Cleveland Clinic, sodium can cause fluid to build up around your heart and lungs and raise blood pressure and make your heart work harder. You should use less than 2,000 mg of sodium daily.Watch your calories. If you are a semi-active adult, try to burn less than 2000 calories a day, which is 20-30% fat. Find hidden sugars sometimes called high fructose corn syrup which is high in carbohydrates and increases triglycerides and LDL.Exercise, even if only for 10 minutes. Any amount of exercise will improve your heart health. It will lower blood pressure, lower cholesterol, lower your blood sugar, reduce excess weight, and encourage the arteries to dilate more easily. I can’t stress it enough. Any exercise, even a walk at home instead of sitting, is a good thing. Better yet, start a personal program. Take two laps around a local mall or local high school track, buy a treadmill, throw a ball to your dog, or anything other than a sofa.Want to read more? Visit the American Heart Association’s website heart.org. They include lots of heart health information, recipes, events and much more.