Heart Diseases: strong vessels - long life

Are you suffer from high cholesterol? Has your doctor warned you to lower your cholesterol? You get high cholesterol from two sources: inheritance and /or diet. In any case, the three steps outlined here to help. Although only so much can be done with inheritance - you should work closely with your heart doctor.

The body and the cells need cholesterol for many purposes. It is necessary - even without them we would not exist. The problem comes in when we have too much blood cholesterol. Cholesterol can penetrate the artery walls and accumulate there the development of a plaque and causes the arteries to constrict blood flow limit. As plaque builds up it could become unstable. If a piece breaks off the blood flow to the heart muscle can be cut off and a heart attack occurs.

Cholesterol fat is that it mainly in the liver, and the point in packages called low-density lipoproteins (LDLs). High-density lipoproteins (HDLs) are trying for every ball cholesterol in the blood or in the cell walls and send it to the liver for disposal. The balance of LDL-HDL versus important, and these values are inputs to the total cholesterol calculation that your doctor will again lab.

The the first step in a strategy to lower your cholesterol is to examine your current diet. How many calories you eat in one day? Make a daily census of food and snacks you eat, get a guide to calories in food, and calculate daily total. Most adults need about 2000 calories per day to stay healthy. A Big Mac, an order of French fries and a sugary soft drink can accumulate to more than 1000 calories. A soft drink for themselves can have 250 or more calories depending on the Grae. So you eat a lot more than 2000 calories per day? If you eat less, you not only lose weight, but you also help reduce your total cholesterol.

Step 2 in lowering your cholesterol levels can be done through a reduction of LDL-your blood and /or increase your HDL level -- Hopefully, both at the same time. As the major contribution to the creation of LDL particles is saturated fatty acids, your LDL levels can be reduced by limiting your intake of these fats - eat less fatty foods. Saturated fats come from meat and dairy products. Eat 4-ounces servings of lean meat or fish meal in the dinner. Substitute healthy snacks like apples or nuts to unhealthy snacks such as donuts or sticky buns. Drinking water instead of sugary soft drinks. Eat Natural Foods not fast or processed foods.

After you have Step 2, you can on increasing your HDL levels. The food substitutions in step 2 have a direct impact on raising your blood HDL levels. In order to increase them further, start doing exercises regelmaige (do not forget that your doctor before beginning a heart regelmaigen exercise program). There are many exercises to choose from - Walking is probably the easiest. Walk for a half hour per day for five or more days per week. Go to a discussion partners pace - a pace at which you can ensure that a conversation.

So the 3-step program to lower your cholesterol:

1) Adjust your diet on about 2000 calories per day.

2) Avoid You quickly and processed foods and switch to Natural Foods low in saturated fats. Drink water instead of sugary soft drinks.

3) regelmaige start a physical activity program - a half hour per day for 5 or more days in the week.

To learn more about food, the lower your cholesterol:

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http://www.foodsthatlowercholesterol.info

About the Author:
Tim Lazaro is a nutrition scholar and competitive, masters runner who writes on issues related to heart health, natural-food diets, and aerobic exercise. By employing the diets and life-style changes that he writes about, he has lowered his total cholesterol and lost weight.

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