Incorporate these pleasant lifestyle changes to assist the body to help itself. Human bodies are able to be aided by self-helping techniques that activate the immunological system, and in turn, induce cholesterol improvement. These methods include eating good-tasting , healthier foods, enjoying regular moderate exercise, and even indulging lightly in alcohol. Incorporate these enjoyable heart healthy lifestyle habits to improve blood cholesterol the natural drug-free way.
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Eat 24 Natural Almonds Every Day
The skin of the almond helps keep the bad (LDL) cholesterol from oxidation. Oxidation can negatively affect the blood vessels and therefore increase the risk of cardiovascular health issues. Just a handful of almonds a day (about 24) may help maintain good and healthy cholesterol numbers. They are cholesterol-free and low in saturated fat. In 2003, the FDA released a health claim stating that scientific evidence suggested that eating 1.5 ounces per day of nuts, such as almonds, as part of a healthy diet may reduce the risk of heart disease.
Nine clinical studies have indicated almonds help maintain good cholesterol. Almonds have beneficial components that help to lower cholesterol. One specific LDL clinical study showed eating almonds lowered the bad cholesterol while preserving the good (HDL) cholesterol. High in fiber, almonds are rich in Vitamin E and magnesium, and like olive oil, contain heart-helping omega-3 fatty acids. Eat natural whole almonds, They are delicious.
De-Stress, Walk the Dog
Stress negatively impacts health. Remove stress and improve health by getting just 30 to 40 minutes of exercise a few times per week.. High stress levels cause the body to secrete a hormone called cortisol. Cortisol and epinephrine are hormones that are released by stress and can cause the heart to beat faster, blood pressure to rise, and produce fluid retention. In short, stress puts more stress on the heart. Moderate exercise releases stress. So take a deep breath, clear the mind and enjoy nature; it is drugless therapy. Take a brisk daily walk to improve health and stave off stress, calories and cholesterol. It helps keep weight in check. Normal weight is a big plus for cardiovascular health.
Have a Daily Drink or Two
Recent studies indicate we have cut our risk of heart disease in half over the past 20 years by drug-free prevention and it is nice to know studies have shown that having a couple glasses of wine or other alcohol daily is good for the heart. Alcohol consumption in moderation has also been shown to benefit those already suffering from ischemic vascular disease (heart attack, stroke or other vascular event). Moderation is the key here, though. More than a couple of drinks daily could be shown to adversely affect health.
Eat Dark Chocolate and Fiber-Up Daily
Dark chocolate is full of flavoniods; antioxidants that have been shown to improve heart function, so this is very good news for chocolate lovers. For the benefits, just be sure to eat the dark stuff and not milk chocolate. Dark chocolate also has mood elevating properties that help to reduce stress. Additionally, chocolate is good for the circulatory system and has been shown in a clinical study to reduce LDL cholesterol by 10%. One serving (28 g to 40g) a few times a week is good, but be moderate. Limit indulging to prevent weight gain. More than a serving of chocolate regularly evidences no additional benefits.
Chocolate has fiber, and fiber comes in two forms, soluble and insoluble. The soluble form of fiber has been shown to lower blood cholesterol and glucose levels. It is hard to know what kind of fiber is in the foods we consume, but a new all natural sweetener called Sugar Not™ Spoonful , contains two full grams of prebiotic soluble fiber per teaspoon. This product is available on the web from diet and fitness food distributors.
By sweetening beverages, cereal, fruit and other foods, it is an easy way to get a tablespoon (six grams) per day. Studies show that five to 10 grams of soluble fiber decrease LDL cholesterol from 5% to 23%. Two large bowls of oatmeal daily would be required to get six grams of soluble fiber. Enjoy incorporating these fun habits to lower cholesterol and improve overall health. Look forward to the next check-up and have fun.
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