Americans are known to consume high fat diets, to have high levels of blood cholesterol, and to experience a high rate of heart attacks.
In other countries such as Japan, they have a low-fat diet and are not prone to coronary artery disease.
In order for cholesterol to be processed by the body it must be linked to carrier molecules called lipo-proteins.
The two major groups of lipo-protein carriers for cholesterol in the blood are low-density(LDL) or high-density(HDL).
It is recommended that the total blood cholesterol level be less than 200 mg/dl.
The LDL cholesterol level should be less than 130mg/dl, HDL cholesterol should be greater than 35 mg/dl, and triglycerides(which are a type of blood fat) levels should be less than 150 mg/dl.
HDL is good, the higher your level of HDL the less likely you will be to develop coronary artery disease.
LDL is bad, the higher your level of LDL the more likely plaque will form in the coronary arteries.
What are elevation of blood cholesterol and triglycerides due to? Sometimes they are due to genetic factors.
High cholesterol levels may also be the result of low thyroid function.
However, in most cases, elevated blood cholesterol levels are due to dietary and lifestyle factors.
In order to lower high cholesterol levels follow these guidelines: *** Don't smoke, *** Eliminate coffee, *** Eat fruits, grains, vegetables and legumes, *** Eat sterol rich nuts such as walnuts and almonds every day, *** Eat less saturated fat, *** Take Niacin supplements (check with your doctor first), *** Take extra Vitamin C even if you eat foods high in this vitamin, *** Take flax seed oil or eat foods high in flax seed (the seed must be crushed to be beneficial against cholesterol, otherwise it acts as fiber which is also excellent for your overall health).
In 1993 a study was carried out--forty-two people with high cholesterol levels took 300mg of garlic tablets a day.
The trial lasted 12 weeks.
The garlic treatment was successful in reducing the levels of total cholesterol.
Based on several clinical studies garlic definitely has the ability to lower cholesterol and blood pressure.
Allin, a commercial odor-less garlic product, can be taken.
Otherwise 4,000 mg of fresh garlic, which is equivalent to two large or four small cloves, can be eaten with other foods.
A regular exercise program will lower blood cholesterol and triglyceride levels.
Exercise will also raise levels of HDL, the "good" cholesterol.
In order to keep cholesterol levels at a healthy range, many doctors recommend regular aerobic exercise.
Exercises such as Pilates training would be beneficial.
Walking every day would be a healthy commitment, either out doors or on a good treadmill.
Whatever method of aerobic exercise you chose be sure you have the right socks and sneakers or fitness shoes that are comfortable and provide good support.
Foot-sense is a very important part of any aerobic program.
There is a sensible approach to controlling cholesterol and it begins with exercise and a healthy, garlic-rich diet.
When preparing food, add a few cloves of garlic to as many things as you can.
Most recipes can benefit from adding fresh garlic.
You can chop it up and rub it all over the bottom of your salad bowl for an extra zesty taste or add finely minced garlic to your salad dressing.
You can bake whole garlic on low heat until it is completely soft, the skin should slip off and the roasted garlic becomes a mild spread for sandwiches or crostini.
Cook a whole chicken with 12 cloves of peeled garlic inside the chest cavity; the result is a mild-tasting aromatic flavor.
Saute crushed garlic in olive oil and add vegetables such as zucchini chucks, red pepper, and green beans, cook on low heat covered, until all vegetable are tender.
Use your imagination, but be sure to start with fresh raw garlic, not powered garlic or garlic salt.
And don't worry, you will not smell like a walking garlic clove, but you will go a long way to balance your cholesterol.
And yes, the heart-healthy Japanese use lots of garlic and plants with garlic-like properties when cooking food.
Join those who use garlic regularly.
Start today!
In other countries such as Japan, they have a low-fat diet and are not prone to coronary artery disease.
In order for cholesterol to be processed by the body it must be linked to carrier molecules called lipo-proteins.
The two major groups of lipo-protein carriers for cholesterol in the blood are low-density(LDL) or high-density(HDL).
It is recommended that the total blood cholesterol level be less than 200 mg/dl.
The LDL cholesterol level should be less than 130mg/dl, HDL cholesterol should be greater than 35 mg/dl, and triglycerides(which are a type of blood fat) levels should be less than 150 mg/dl.
HDL is good, the higher your level of HDL the less likely you will be to develop coronary artery disease.
LDL is bad, the higher your level of LDL the more likely plaque will form in the coronary arteries.
What are elevation of blood cholesterol and triglycerides due to? Sometimes they are due to genetic factors.
High cholesterol levels may also be the result of low thyroid function.
However, in most cases, elevated blood cholesterol levels are due to dietary and lifestyle factors.
In order to lower high cholesterol levels follow these guidelines: *** Don't smoke, *** Eliminate coffee, *** Eat fruits, grains, vegetables and legumes, *** Eat sterol rich nuts such as walnuts and almonds every day, *** Eat less saturated fat, *** Take Niacin supplements (check with your doctor first), *** Take extra Vitamin C even if you eat foods high in this vitamin, *** Take flax seed oil or eat foods high in flax seed (the seed must be crushed to be beneficial against cholesterol, otherwise it acts as fiber which is also excellent for your overall health).
In 1993 a study was carried out--forty-two people with high cholesterol levels took 300mg of garlic tablets a day.
The trial lasted 12 weeks.
The garlic treatment was successful in reducing the levels of total cholesterol.
Based on several clinical studies garlic definitely has the ability to lower cholesterol and blood pressure.
Allin, a commercial odor-less garlic product, can be taken.
Otherwise 4,000 mg of fresh garlic, which is equivalent to two large or four small cloves, can be eaten with other foods.
A regular exercise program will lower blood cholesterol and triglyceride levels.
Exercise will also raise levels of HDL, the "good" cholesterol.
In order to keep cholesterol levels at a healthy range, many doctors recommend regular aerobic exercise.
Exercises such as Pilates training would be beneficial.
Walking every day would be a healthy commitment, either out doors or on a good treadmill.
Whatever method of aerobic exercise you chose be sure you have the right socks and sneakers or fitness shoes that are comfortable and provide good support.
Foot-sense is a very important part of any aerobic program.
There is a sensible approach to controlling cholesterol and it begins with exercise and a healthy, garlic-rich diet.
When preparing food, add a few cloves of garlic to as many things as you can.
Most recipes can benefit from adding fresh garlic.
You can chop it up and rub it all over the bottom of your salad bowl for an extra zesty taste or add finely minced garlic to your salad dressing.
You can bake whole garlic on low heat until it is completely soft, the skin should slip off and the roasted garlic becomes a mild spread for sandwiches or crostini.
Cook a whole chicken with 12 cloves of peeled garlic inside the chest cavity; the result is a mild-tasting aromatic flavor.
Saute crushed garlic in olive oil and add vegetables such as zucchini chucks, red pepper, and green beans, cook on low heat covered, until all vegetable are tender.
Use your imagination, but be sure to start with fresh raw garlic, not powered garlic or garlic salt.
And don't worry, you will not smell like a walking garlic clove, but you will go a long way to balance your cholesterol.
And yes, the heart-healthy Japanese use lots of garlic and plants with garlic-like properties when cooking food.
Join those who use garlic regularly.
Start today!