what are best foods to lower cholesterol

D. Lipids and Your Heart Unsaturated fats -- a type of fats found in fish and in plant-based foods, such as nuts, avocados and olive oil -- lowers your blood cholesterol levels, especially the harmful cholesterol that contributes to heart disease.

What Are the Functions of Lipids and Fats?

Related Articles1 [Eating Fats] | What Are the Advantages & Disadvantages of Eating Fats?2 [Intake] | Recommended Daily Intake of Fat & Calories3 [Gram Weight] | How to Find the Percentage of Total Fat by Gram Weight on a Food Label4 [Food Guidelines] | Food Guidelines for Low-Fat Diets Lipids, a chemical family that includes cholesterol and fat, make up a major part of the average human diet.

At 9 calories per gram -- compared to 4 calories per gram of carbohydrates and proteins -- fats serve as concentrated sources of energy to fuel your active lifestyle. However, beyond boosting your energy intake, fats and cholesterol have a number of other physiological roles, and eating certain types of fat benefits your health.

General Functions Energy-rich fats provide fuel for your day-to-day functioning. Fatty tissue also acts as insulation to help regulate your body temperature, and fat cushions your organs to protect them from damage.

Your body also relies on fat to absorb certain nutrients, such as vitamins A, D, E and K. These vitamins dissolve in fat droplets in your digestive tract, and then your body absorbs those fat droplets so you can reap the benefits of both their lipid and vitamin content. Blood cholesterol -- a type of cholesterol that's produced by your body and circulates in your bloodstream -- helps you produce hormones and vitamin

On the other hand, saturated fats -- the type of fat found in meat, dairy products and eggs, as well as tropical plant oils -- increase harmful blood cholesterol levels and, as a result, increase the risk of heart disease.

The cholesterol found in animal-based foods can also increase harmful blood cholesterol in those who are sensitive to it, and pose an additional health risk. Omega-3 Fatty Acids Omega-3 fatty acids have several beneficial functions, and prove important to good health. Your body can't make these types of fats, so you need to get them from your diet. Omega-3 fatty acids regulate inflammation in your body, and, as a result, they might benefit people suffering from inflammation-related conditions, such as rheumatoid arthritis.

They also lower your risk of cardiovascular disease and promotes healthy brain function. Consuming foods rich in omega-3 fatty acids -- such as flaxseeds, chia seeds, walnuts and fatty fish -- helps prevent the depression, diminished brain function, dry skin and poor circulation caused by omega-3 fatty acid deficiency.

Omega-6 Fatty Acids Omega-6 fatty acids also play a role in your health. Like omega-3 fatty acids, you need to get omega-6 fats from the foods in your diet, but the average American diet already provides enough omega-6s, explains the University of Maryland Medical Center.

The omega-6 fatty acids in your diet promote skeletal health, and nourish your skin and hair to help you look your best.

They also promote healthy brain function, and help treat nerve pain associated with diabetes. You can find omega-6 fatty acids in meat and Brazil nuts, as well as vegetable oils, including corn and safflower oil. Intake Guidelines Fat should make up between 20 and 35 percent of your calories, according to guidelines from the American Heart Association.

This translates to between 44 and 78 grams of fat daily, based on a standard 2,000-calorie diet. If you suffer from heart disease, limit your fat intake to less than 30 percent of your caloric intake, or 67 grams a day in a 2,000-calorie diet.

Get most of your fat intake from unsaturated fats, such as seeds, nuts and olive oil, and incorporate fatty fish, such as salmon, into your diet as sources of omega-3 fatty acids.

Restrict your saturated fat intake as much as possible. It should not make up more than 10 percent of your diet -- 22 grams, if you follow a 2,000-calorie diet -- or 7 percent if you suffer from heart disease or high cholesterol, advises the American Heart Association. You should also limit your cholesterol intake to 300 milligrams daily, or 200 milligrams if you have high cholesterol or heart disease.

References (7)About the Author Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean tech. Photo Credits Jupiterimages/Comstock/Getty Images

Psyllium is a bulk-forming fiber laxative. Psyllium works by absorbing liquid and swelling in the intestines to create a softer, bulky stool that is easier to pass. Psyllium is used to treat occasional constipation or bowel irregularity. Psyllium may also help lower cholesterol when used together with a diet low in cholesterol and saturated fat.

Psyllium

Psyllium Generic Name: psyllium (SIL ee um) Brand Name: Hydrocil, Konsyl, Laxmar, Metamucil, Natural Fiber Therapy, Reguloid, ...show all 35 brand names Medically reviewed: November 20, 2017Overview Side Effects Dosage Professional Interactions More Pregnancy Warnings Breastfeeding Warnings User Reviews Support Group Q & ACompare Alternatives Pricing & Coupons What is psyllium?

Psyllium may also be used for purposes not listed in this medication guide. Slideshow Sports And Dietary Supplements: From Creatine To Whey Important Information Use exactly as directed on the label, or as prescribed by your doctor. Do not use in larger or smaller amounts or for longer than recommended. Before taking this medicine You should not take psyllium if you have ever had an allergic reaction to it.

Ask a doctor or pharmacist if it is safe for you to take psyllium if you have other medical conditions, especially:stomach pain, nausea, or vomiting;trouble swallowing; ora sudden change in bowel habits lasting longer than 2 weeks. Psyllium products may contain sugar, sodium, or artificial sweetener. These ingredients may be of concern if you have diabetes, high blood pressure, or phenylketonuria (PKU). Check the product label if you have any of these conditions. Ask a doctor before using this medicine if you are pregnant or breast-feeding.

Your dose needs may be different during pregnancy or while you are nursing. Do not give psyllium to a child younger than 6 years old without medical advice. How should I take psyllium? Use exactly as directed on the label, or as prescribed by your doctor.

Do not use in larger or smaller amounts or for longer than recommended. Laxatives may be habit-forming if they are used too often or for too long. Take psyllium with a full glass (at least 8 ounces) of water or other liquid. Psyllium can swell in your throat and cause choking if you don't take it with enough liquid.

Drink plenty of fluids each day to help improve bowel regularity. Swallow psyllium capsules one at a time. Do not take more than the recommended number of capsules per dose. Psyllium powder must be mixed with liquid before you take it.

Do not swallow the dry powder. Mix the powder with at least 8 ounces of liquid such as water or fruit juice. Stir and drink this mixture right away. To get the entire dose, add a little more water to the same glass, swirl gently and drink right away.

The psyllium wafer must be chewed before you swallow it. Psyllium usually produces a bowel movement within 12 to 72 hours. It may take up to 3 days before your symptoms improve. Do not take psyllium for longer than 7 days in a row without a doctor's advice. Using a laxative too often or for too long may cause severe medical problems with your intestines. Call your doctor if your symptoms do not improve, or if they get worse while using psyllium. Psyllium may be only part of a complete program of treatment that also includes diet, exercise, and weight control.

Follow your doctor's instructions very closely. Store at room temperature away from moisture and heat. What happens if I miss a dose? Since psyllium is used when needed, you may not be on a dosing schedule.

If you are on a schedule, use the missed dose as soon as you remember. Skip the missed dose if it is almost time for your next scheduled dose.

Do not use extra medicine to make up the missed dose. What happens if I overdose? Seek emergency medical attention or call the Poison Help line at 1-800-222-1222. What should I avoid while taking psyllium? Avoid taking other oral (by mouth) medicines within 2 hours before or 2 hours after you take psyllium. Bulk-forming laxatives can make it harder for your body to absorb other medications, possibly making them less effective.

Avoid breathing in the dust from psyllium powder when mixing. Inhaling psyllium dust may cause an allergic reaction. If you take psyllium as part of a cholesterol-lowering treatment plan, avoid eating foods that are high in fat or cholesterol. Your treatment will not be as effective in lowering your cholesterol if you do not follow a cholesterol-lowering diet plan.

Psyllium side effects Get emergency medical help if you have signs of an allergic reaction: hives; difficult breathing; swelling of your face, lips, tongue, or throat.

Stop using psyllium and call your doctor at once if you have:choking or trouble swallowing;severe stomach pain, cramping, nausea or vomiting;constipation that lasts longer than 7 days;rectal bleeding; oritchy skin rash. Common side effects may include:bloating; orminor change in your bowel habits. This is not a complete list of side effects and others may occur. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088.

See also: Side effects (in more detail)Psyllium dosing information Usual Adult Dose for Constipation: Daily fiber: Adults 19 to 50 years: Male: 38 g/day; Female: 25 g/day Pregnancy: 28 g/day Lactation: 29 g/day Dose: 1 to 2 rounded teaspoonfuls, 1 to 2 packets, 1 to 2 wafers, or 5 to 6 capsules orally with 8 ounces of fluid 1 to 3 times a day Usual Adult Dose for Irritable Bowel Syndrome: Daily fiber: Adults 19 to 50 years: Male: 38 g/day; Female: 25 g/day Pregnancy: 28 g/day Lactation: 29 g/day Dose: 1 to 2 rounded teaspoonfuls, 1 to 2 packets, 1 to 2 wafers, or 5 to 6 capsules orally with 8 ounces of fluid 1 to 3 times a day Usual Pediatric Dose for Constipation: Daily fiber: Children 1 to 3 years: 19 g/day Children 4 to 8 years: 25 g/day Children 9 to 13 years: Male: 31 g/day; Female: 26 g/day Children 14 to 18 years: Male: 38 g/day; Female: 26 g/day Constipation: Children 6 to 11 years: 1.25 to 15 g orally per day in divided doses Children greater than or equal to 12 years and Adults: 2.5 to 30 g per day in divided doses What other drugs will affect psyllium?

Other drugs may interact with psyllium, including prescription and over-the-counter medicines, vitamins, and herbal products.

Tell your doctor about all your current medicines and any medicine you start or stop using. Next → Side Effects Add to My Med List More about psyllium Side Effects During Pregnancy or Breastfeeding Dosage Information Drug Interactions Compare Alternatives Support Group Pricing & Coupons En Español19 Reviews – Add your own review/rating Drug class: laxatives Consumer resources Psyllium Capsules Psyllium Powder Psyllium Wafers Other brands: Metamucil, Konsyl, Reguloid, Laxmar, ... +2 more Professional resources Psyllium (Wolters Kluwer)Related treatment guides Irritable Bowel Syndrome Dietary Fiber Supplementation Constipation Where can I get more information?

Your pharmacist can provide more information about psyllium. Remember, keep this and all other medicines out of the reach of children, never share your medicines with others, and use this medication only for the indication prescribed. Disclaimer: Every effort has been made to ensure that the information provided by Cerner Multum, Inc. ('Multum') is accurate, up-to-date, and complete, but no guarantee is made to that effect. Drug information contained herein may be time sensitive. Multum information has been compiled for use by healthcare practitioners and consumers in the United States and therefore Multum does not warrant that uses outside of the United States are appropriate, unless specifically indicated otherwise.

Multum's drug information does not endorse drugs, diagnose patients or recommend therapy. Multum's drug information is an informational resource designed to assist licensed healthcare practitioners in caring for their patients and/or to serve consumers viewing this service as a supplement to, and not a substitute for, the expertise, skill, knowledge and judgment of healthcare practitioners.

The absence of a warning for a given drug or drug combination in no way should be construed to indicate that the drug or drug combination is safe, effective or appropriate for any given patient. Multum does not assume any responsibility for any aspect of healthcare administered with the aid of information Multum provides. The information contained herein is not intended to cover all possible uses, directions, precautions, warnings, drug interactions, allergic reactions, or adverse effects. If you have questions about the drugs you are taking, check with your doctor, nurse or pharmacist. Copyright 1996-2018 Cerner Multum, Inc. Version: 8.02.

If you like yogurt, opt for a fat-free or low-fat version that contains live active cultures or plant stanols for the best cholesterol-lowering potential.

Is Yogurt Good to Eat If You Have High Cholesterol?

"Is Yogurt Good to Eat If You Have High Cholesterol?by JESSICA BRUSO Oct. 03, 2017Following a healthy diet and making other healthy lifestyle changes can help you lower your cholesterol levels and thus your risk of heart disease as well. Certain foods are better for lowering cholesterol than others.

Video of the Day Error loading player: Flash plugin failed to load Live Active Cultures Not all types of yogurt have the same effect on your cholesterol levels. A study published in the ""Journal of Dairy Science"" in July 2011 using people with type-2 diabetes found that eating 10.6 ounces of a yogurt containing the live active cultures Lactobacillus acidophilus La5 and Bifidobacterium lactis Bb12 each day was beneficial in lowering both total cholesterol and low-density lipoprotein compared to eating yogurt without these probiotics.

Check the label of your yogurt to make sure it contains these organisms if you're trying to lower your cholesterol. Fat and Saturated Fat Eating foods high in total fat or saturated fat can increase your cholesterol, so it's better to choose fat-free or low-fat yogurt or Greek yogurt.

Each cup of fat-free plain yogurt has just 0.4 gram of fat, including 0.3 gram of saturated fat, compared to 8 grams of fat, including 5.1 grams of saturated fat, in plain yogurt made with whole milk. Nonfat Greek yogurt has a similar amount of fat to nonfat regular yogurt, but whole Greek yogurt has about three times the fat of regular yogurt made with whole milk, so avoid this type of yogurt if you have high cholesterol.

Specialty Yogurts You can boost the cholesterol-lowering effects of your yogurt by choosing a specialty yogurt with added plant stanols. A study published in ""The Journal of Nutrition"" in April 2009 found that drinking a yogurt drink fortified with plant stanols helped study participants with metabolic syndrome lower ""bad"" cholesterol, including both LDL and very-low-density lipoprotein, as well as triglyceride levels.

This is better than yogurt with probiotics, which only lowered cholesterol and not triglycerides in a study published in ""Annals of Nutrition & Metabolism"" in March 2009.

Increasing the Effects You can potentially increase the cholesterol-lowering benefits of your yogurt if you pair it with other foods that may lower cholesterol, such as fruits high in soluble fiber. Apples, apricots, berries, plums, peaches, pears, mangoes and oranges all have at least 1 gram of soluble fiber per serving, making them among the better options.

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Fewer free radicals means more collagen production. Omega fatty acids for increasing the elasticity in skin and balancing serum production can be found in: Salmon, tuna, cashews, pecans, almonds, avocado oil, avocados, flax seed, olive oil, brazil nuts, and coconut.

Foods That Are Great For Skin And Collagen Production

Foods That Are Great For Skin And Collagen Product

ion There are many foods that can stimulate, aid and boost your body’s natural collagen production. These aid your skin’s collagen production as well. Here are some things to help collagen production: Essential oils that promote collagen production: Wheat germ oil. This has a distinctive scent but stimulates collagen production as it is rich in vitamin E. It is also good for hair. Wolfberry oil – excellent for collagen production Frankincense and Sandalwood. The essential oils increase collagen production and are even being credited with helping to repair damaged DNA. Vitamin C can be applied direct to the skin through natural skin care masks and recipes. You can use fresh fruits or oils in oil blends and masks Foods that support and stimulate the production of collagen include:

Soy products – A lot of soy products are genetically modified in some way or processed using chemicals that can be harmful for your body.

Organic and minimally processed soy products such as soymilk and soy cheese contain an genistein which has been shown to increase collagen. Dark green raw vegetables includes: Kale, spinach, brussel sprouts, pak choy, and asparagus Red fruits and vegetables (raw) rich in lycopenes are: Berries, tomatoes, red peppers, and beets. Berries like raspberries, blueberries and blackberries are rich in antioxidants.

ol The Mayo Clinic provides a top five list of the best foods for blood cholesterol levels. Oatmeal, fish, nuts, olive oil and foods that contain stanols, like orange juice and yogurt drinks, top the list. Although you should avoid foods that are high in saturated and trans fat, not all fat is bad for cholesterol. In fact, foods that contain monounsaturated and polyunsaturated fat actually lower your bad cholesterol levels while increasing good cholesterol. Foods that promote healthy blood cholesterol levels include plant oils -- except for palm and coconut oil -- as well as fish, nuts and avocados.

Which Foods Are Good for Your Blood?

Which Foods Are Good for Your Blood?by NICOLE CRAWFORD Oct. 03, 2017Healthy blood plays a crucial role in overall health and wellness.

Low hemoglobin, high blood pressure, high levels of bad cholesterol and abnormal blood sugar levels are a few factors that influence blood health. Your diet can go a long way in promoting healthy blood, and most foods that are good for the blood also promote healthy weight and general well being.

Video of the Day Error loading player: Flash plugin failed to load Blood Pressure A healthy diet not only prevents high blood pressure, but it can also decrease high blood pressure levels. According to the National Institutes of Health, the best foods to eat to promote healthy blood pressure are fruits, vegetables, whole grains and low-fat dairy products.

Foods that are low in sodium are especially beneficial, since eating foods with high sodium content can promote hypertension. Replace heavily processed and frozen foods with fresh produce, and season your food with herbs instead of high-sodium seasonings.

Sugar Food is an obvious culprit in the development of high blood sugar. Although there are many foods to avoid if you want to prevent high blood sugar levels, there are also several that you should add to your diet. According to the Mayo Clinic, high-fiber foods like fruits, vegetables and legumes are good alternatives to simple carbohydrates, which cause dramatic fluctuations in blood sugar levels.

The American Diabetes Association also recommends eating fish two or three times per week and replacing high-fat meats with lean products to avoid prediabetes. Cholester

Hemoglobin Low blood hemoglobin causes iron-deficiency anemia, which is characterized by extreme fatigue, muscle weakness and depression.

According to the American Red Cross, you can prevent low hemoglobin by eating a variety of high-iron foods. Foods that contain heme iron, such as meat, poultry and fish, are ideal sources, since heme iron is readily absorbed by the human body.

However, non-heme iron sources, like vegetables, nuts, whole grains and legumes, also contribute to your hemoglobin levels, and are especially beneficial when eaten with foods that are high in vitamin C, like citrus fruit or tomatoes.

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Insoluble fiber is found primarily in whole grains, nuts, wheat bran and vegetables, and soluble fiber (the best for reducing cholesterol) is found chiefly in oats, citrus fruits, apples, barley, psyllium, flax seeds and beans. Sources: Academy of Nutrition and Dietetics Evidence Analysis Library.

Will Eating More Fiber Help a Person Who Has Diabetes?

"Type 2 Diabetes Nutrition & Weight Loss Will Eating More Fiber Help a Person Who Has Diabetes? By Shereen Lehman, MS | Reviewed by Richard N. Fogoros, MDUpdated January 26, 2018Share Pin Email Print GARO/PHANIE/Getty Images Fiber includes the parts of plants that your body can't digest.

It's an important component of a healthful diet, including a diabetic diet, but there's no research evidence that supports average fiber intake with improved blood sugar control. The Academy of Nutrition and Dietetics suggests a person with diabetes should consume 14 grams per every 1,000 calories per day, so in the range of 25 to 35 grams.

That's about the same as for a non-diabetic diet. Most people don't get enough fiber: the average intake is only around 14 grams per day. It's possible that taking enormous amounts of fiber might improve blood sugar levels, but you'd need to take in about 44 to 50 grams of fiber every day, which is hard to do with a regular diet. Fiber supplements are available, but you should speak to your healthcare provider before taking that much fiber, especially if you are on any blood sugar lowering medications or insulin.

Taking large amounts of fiber might also cause some digestive system discomfort resulting in bloating, gas, and abdominal pain.

Cardiovascular Impact of Eating More Fiber Even though upping your intake of fiber might not affect your blood sugar levels, it may help you control your cholesterol levels. This is important because diabetes and heart disease often go together, and high cholesterol is a risk factor for heart disease.

Consuming 25-30 grams of fiber each day is probably enough to help reduce total cholesterol and LDL cholesterol a few percentage points.

The best fiber for this is soluble fiber, and you should take in about 7 to 13 grams of this form every day. Plants provide fiber for your diet, so eating more fruits, vegetables, whole grains, nuts, seeds, and legumes will increase your fiber intake.

Daily Dose: Omega-3It’s good for your joints, skin, vision, brain, heart, helps lower bad cholesterol levels and even boosts fertility. It’s an anti-ager and an anti-inflammatory. It’s found naturally in a variety of delicious foods including walnuts, salmon, tuna, olive oil and avocados.

Daily Dose: Omega-3

It’s omega-3 – and it’s time you got to know the daily dose that’s good for just about every single part of your body. Posted on 6/03/2010Print Comments Your Video is Loading The Truth About Omegas, Pt 1 (4:04)MORE FROM THIS EPISODEOmega-3 fatty acids are the brain-boosting, cholesterol-clearing good fats. Dr. Oz lists them as 1 of the 5 critical supplements every woman should take, 1 of 5 daily nutrition needs and as one of the most important steps expecting mother's can take to promote their baby's healthy development .

There are 3 basic forms of omega-3: Alpha-linolenic acid (ALA) found in English walnuts and vegetable oils like flaxseed, soybean and olive which the body eventually, but in small quantities, converts to DHA. Docosahexaenoic acid (DHA) found primarily in fish oil, this is the ultimate form of fatty acid in humans. Most people get far too little of this all-important fatty acid, especially since the conversion of ALA to DHA is slow and minimally yielding.

Getting a daily dose of of DHA (600 to 1000 mg) from supplements is preferable to reap the health benefits. You have a choice of taking a fish oil supplement or one derived from algae or krill, a shrimp-like crustacean.

Eicosapentaenoic acid (EPA) is also found in fish oil, so it's absorbed if you're taking a daily dose of DHA omega-3. What to look for when buying fish-oil supplements: Fish oil supplements vary in the amounts and ratios of DHA and EPA they contain. For example, salmon oil naturally contains more DHA than EPA; a supplement derived from algae may only contain DHA. Krill oil contains significant amounts of both EPA and DHA. Read the labels and remember whatever supplement you buy, it must have at least 600 mg of DHA.

Be aware that only about one-third of the oil from fish is rich in EPA and DHA. Many supplements also contain vitamin E or other antioxidants to stabilize the oils and prevent them from becoming rancid. If you choose to buy a fish-oil supplement, check the label carefully to see if it recommends refrigeration to prevent spoiling.

Most brands of fish oil have been proven safe, free of detectable traces of mercury, and do not contain unsafe levels of PCBs (polychlorinated biphenyls), a toxin and pollutant believed to pose various health threats. To avoid contaminants in an unrefined supplement, it's best to choose a fish-oil supplement made from small, oily fish like anchovy, sardines or menhaden.

Here's how a daily dose of omega-3 fatty acids can improve and protect vital aspects of your body's daily functioning: Lubricates joints Helps provide the lubrication joints need to function at an effective level. By keeping joints lubed, you experience less grinding and less overall wear and tear – and thereby – less pain as you age.

Decreases inflammation in inflamed joints. Fights Wrinkles: As we age, fat cells in our skin's third layer thin out and tend to get a bit bumpier; omega-3s help make that layer thicker and smooth.

The effect? Wrinkles go away and skin becomes fuller. Protects Vision: Our eyes' retinas are a membranous structures and the whole eye is covered in a soft double layer of membranes, making your eyes' health dependent on the liver (who knew?).

The liver helps metabolize fat-soluble vitamins that feed and maintain those membranes. If you're deficient in DHA, it affects how we see by delaying the system that converts light into neural energy in the retina. Pumps the Heart: Where to begin? Omega-3s reduce triglycerides, stabilize your heartbeat, make platelets ""less sticky"" and can even lower blood pressure.

The EPA you get with your daily DHA dose helps prevent artery-blocking clots. In the Iowa Nurses Study (and 3 others), 1 ounce of nuts a day decreased the incidence of heart disease between 20 and 60 percent.

Attacks Acne: It may surprise you to know that an inadequate intake of omega-3 fatty acids contributes to breakout-prone skin.

Trade sugar (and meat) for avocados, walnuts, salmon or trout to help control acne. Clears Cholesterol: Boosts levels of HDL (the good cholesterol) and helps clear your arteries. Boosts the Brain: In keeping your arteries clear, you're immediately improving brain function. They also alter your neurotransmitters to help reduce depression. Enhances Fertility: Improves fertility rates in both males and females by improving sperm's swimming ability and the environment for implantation in women.

A Pregnancy Prerequisite: Omega-3 fatty acids directly affect brain development, making it crucial for expectant mothers. Additionally, research indicates they decrease a mother's risk of depression. When the mother doesn't have enough of these essential fatty acids, the baby borrows from her.

Some prenatal vitamins now include omega-3s, so be sure to check the label or grab a handful of walnuts each day. From This Episode: Dr. Drew's Secret Health Battle Revealed Advertisement More on Nutrition Dr. Oz's Sugar Detox14 Days to Shut Down Your Sugar Cravings What to Eat for Every Body Type The 5 Hidden Signs You Have a Gluten Allergy The Health Mistake 90% of Americans Make Oz Exclusives This Or That? We put celebs to the test to find out which things they prefer over others. Dogs or cats? Cake or kale? You'll have to watch to... No Excuse: Workout Series The only thing between you and exercise is an excuse. Get moving with these routines from celebrity fitness trainer Donovan... Advertisement "

l®. Psyllium for Constipation The most common medical use for psyllium is as a treatment for constipation. The soluble fiber of psyllium resists fermentation by gut bacteria. Psyllium adds bulk and pulls water into the stool which contributes to a gel-like stool consistency that is easier to pass.

Health Benefits of Taking Psyllium

"Digestive Health Irritable Bowel Syndrome Health Benefits of Taking Psyllium By Barbara Bolen, Ph D | Reviewed by Emmy Ludwig, MDUpdated February 19, 2018Share Pin Email Print John Kelly/Getty Images Psyllium is a fiber supplement, used primarily for the treatment of constipation as it's a good source of soluble fiber.

As a supplement, psyllium is derived from the seed husks of a plant called Plantago ovata. This plant grows most predominantly in India as it is native to Asia, but can be found worldwide, including growing wildly in the southwest U. S. Psyllium is sold under a wide variety of names but is probably best known as Metamuci

The increased bulk of the stool also helps to stimulate movement within the large intestine and therefore prompting a more regular pattern of bowel movements. There is solid research support for the use of psyllium in easing constipation. Psyllium for IBSPsyllium has also been investigated for its effectiveness in treating irritable bowel syndrome (IBS). Overall, due to its soluble fiber content, psyllium is thought to provide some overall relief from IBS symptoms.

(Insoluble fiber may worsen IBS symptoms). Psyllium's bulking effects on the stool make it a good choice even if the predominant bowel problem is diarrhea as it soaks up water and firms up the stool. Psyllium for Other Health Problems In addition to its use for intestinal problems, psyllium may also be helpful in: Easing hemorrhoids Lowering cholesterol Stabilizing blood sugar levels in people who have diabetes Lowering blood pressure Lowering the risk for cardiovascular and coronary heart disease Weight loss There are some indications that psyllium may help to reduce your risk of colon cancer, but the research to date is not conclusive. Psyllium may be helpful for some people who have inflammatory bowel disease, but the amount used is very crucial as too much fiber can serve to worsen symptoms.

How to Take Psyllium Psyllium comes in many forms - as a powder, liquid, capsule or wafer. It is always taken by mouth. It is important to start off with a small dose to allow your body to adjust to the increase in fiber.

Discuss the dosage amounts with your doctor and be sure to follow package directions. You must drink at least 8 ounces of water each time you take psyllium. It is important to know that ingesting psyllium may affect the absorption of other medications that you may be taking. Discuss with your doctor how best to time the doses of your regular medications and your taking of psyllium. They may recommend leaving some time between taking psyllium and taking your other medications. If using as a laxative, psyllium should only be used for seven days.

Psyllium can be used for longer periods of time as a fiber supplement, but only with your doctor's permission. Overall psyllium supplements are seen as generally safe. You may experience some increased intestinal gas and bloating but this should ease as your body adjusts to your increased fiber intake.

In extremely rare cases, choking can occur if a person does not drink enough water alongside the intake of psyllium. Who Should Not Take Psyllium Psyllium is not recommended for use in: Children, unless recommended by the child's doctor Anyone who has kidney disease, also unless recommended by their doctor Anyone who has any difficulty swallowing Anyone who has a narrowing of the esophagus (esophageal stricture)Anyone who has any other narrowing or any obstructions anywhere in their digestive system Sources: Ford, A., et.al. ""

American College of Gastroenterology Monograph on the Management of Irritable Bowel Syndrome and Chronic Idiopathic Constipation "" American Journal of Gastroenterology 2014 109: S2-S26."" Psyllium "" Medine Plus Website accessed February 24, 2016."" Psyllium "" University of Maryland Medical Center Website accessed February 24, 2016. "

ts. Oatmeal and Oat Bran Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the bad cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, psyllium, barley and prunes. Soluble fiber appears to reduce the absorption of cholesterol in your intestines.

Foods That Help Lower Cholesterol

"Foods That Help Lower Cholesterol There are certain foods that when included in your diet help to lower cholesterol levels. Lack of cholesterol lowering foods in your diet can eventually lead to heart attack and stroke. In addition to prolonging your life by reducing cholesterol, a correct diet to lower cholesterol can also save you from heart and blood vessel disease.

Soups Can Lower Cholesterol Add cholesterol lowering food such as bouillons and consommes to your diet as they are nutritious, filling, and low in calories and fats.

They are ideal for relieving that hungry feeling quickly and picking you up in the process. It's important to note that many cholesterol experts recommend taking specific cholesterol lowering vitamins in combination with cholesterol lowering food for the best results in lowering cholesterol naturally.

Food to add to your diet to lower cholesterol such as soup, stimulates the digestive juices, starts the stomach and intestinal muscles churning and ""warmed up"" for the job ahead, while ""flushing out"" the stomach and getting it ready to stoke the digestive furnace.

For cholesterol lowering food like soups, try to use fat-free vegetable soups, vegetable broths, and soups prepared with skimmed milk. Meats May Help Cholesterol Levels Beef, veal, and lamb are naturally high in both visible and invisible fat and cholesterol. Since their protein content is most desirable for energy and palatability, they are basic cholesterol lowering foods.

For meat to be used as cholesterol lowering food this visible fat must be carefully cut away and trimmed while raw, before cooking. During the cooking, baking, or broiling of the meat, the fat should be drained off by keeping the meat or roast on racks.

Meats must be lean when purchased to have the greatest benefit. Remember that among meats, pork, bacon and ham are highest in fat and cholesterol content and therefore are not cholesterol lowering food. They should not be eaten while you are on a diet to lower cholesterol. Low Fat Fish Reduce Cholesterol Fish are often excellent low-fat food sources. Unlike meats, very little fats will be cooked out of the fish. Some fish are especially low in fat, these include perch, haddock, flounder, sturgeon, smelts, scallops.

Others like brook trout, porgy, cod, and croakers are somewhat higher in fat content, but are still quite low in fat content when compared with meats. Many canned fish when not packed in oil are very low in fat and are excellent choices as cholesterol lowering food. Research has supported the cholesterol-lowering benefits of eating fatty fish because of its high levels of omega-3 fatty acids.

Omega-3 fatty acids also help the heart in other ways such as reducing blood pressure and the risk of blood clots. Proteins in Poultry Help Lower Cholesterol Chicken and turkey are excellent sources of animal proteins for cholesterol lowering food, provided lean poultry is used.

The dark meat of poultry is higher in fat content than white meat. Skin should be discarded. Duck and goose are extremely high in fat and should not be included as cholesterol lowering food.

The fat from chicken and turkey, even though much less quantitatively than that in meat, is best drained off and removed in the same manner as in the preparation and cooking of all meats. Milk Products Lower Levels One glass or more daily of non-fat or skim milk should be consumed to help lower cholesterol.

As an added source of fat-free or low-fat protein, skim or fat-free milk can be fortified by adding to each glass of milk one or more tablespoon of dried, skim milk. This fortified milk also has a thick creamy taste and can be flavored to taste with various flavoring agents.

Yogurt made from non-fat milk can also be used for nutritious variety. Vegetables Vegetables are virtually fat free and contain no cholesterol. To prepare vegetables without butter or fat means that a little originality is required by the cook, such as by the use of herbs or seasoning.

Since many of the vital vitamins and minerals in vegetables may be destroyed by cooking, the ideal use of raw vegetables is the most desirable for any menu, and especially for cholesterol lowering food. The addition of herbs before serving the vegetables adds further to the natural flavor. Fruits Fruits also contain virtually no fat and are entirely free of any cholesterol.

Two notable exceptions, however, are the avocado and the coconut, which are both very high in fat content and thus should be avoided. Otherwise there is no restriction on the use of fruits, which are also certainly ideal for desser

Ten grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber. To mix it up a little, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran. Certain Nuts Reduce Cholesterol Studies have shown that walnuts can significantly reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic. Almonds appear to have a similar effect, resulting in a marked improvement within just four weeks.

All nuts are high in calories, so a handful no more than 2 ounces or 57 grams, will do. As with any food, eating too much can cause weight gain, and being overweight places you at higher risk of heart disease. To avoid gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds.

Olive oil Olive oil contains a potent mix of antioxidants that can lower your LDL cholesterol but leave your HDL cholesterol untouched.

The Food and Drug Administration recommends using about 2 tablespoons or 23 grams of olive oil a day to get its heart-healthy benefits. To add olive oil to your diet, you can sauté vegetables in it, add it to a marinade, or mix it with vinegar as a salad dressing.

You can also use olive oil as a substitute for butter when basting meat. Natural Supplements for Lowering Cholesterol - Resterol Resterol can be used to compliment your existing treatment program, regardless of the medication you are currently prescribed. With its synergistic blend of nutrients, Progressive Health's Resterol can address factors in Your diet that influence total cholesterol levels.

Even though we cannot address hereditary factors influencing your cholesterol, this advanced formula may provide a secondary support to the many healthy changes you've started making in your life.

You've addressed your need to lower your total cholesterol; you now owe it to yourself to supplement your diet with a nutritional tool that is guaranteed, effective, and safe. A few ingredients in Resterol are: Vitamin E - A potent antioxidant, vitamin E has been studied and used for years to improve cardiovascular health.

Vitamin E supplementation also appears to reverse levels of certain molecules (VCAM-1 and nitric oxide) in the blood that contribute to atherosclerosis in people with high cholesterol. Pantethine - The effect of supplementation on cardiovascular health with this B vitamin has been known for many years. It appears the positive effects of pantethine in lowering lipids are related to its effect on insulin.

Garlic (Allium sativa) - This botanical medicine, often referred to as the panacea of herbs, is very useful in cardiovascular disease. Certain compounds in garlic have demonstrated the ability to reduce oxidation of LDL cholesterol, which contributes to atherosclerosis. Gum Guggul Extract (Commiphora mukul) - Classically used in Ayurvedic medicine to lower cholesterol, gum guggul has received much interest in the Western world. Research supports the use of guggul to lower high levels of lipids. For a complete list of ingredients Click Here. More Cholesterol Articles "

There are two forms of fiber: soluble and insoluble. Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Research has shown that soluble fiber lowers cholesterol, which can help prevent heart disease. Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains.

Fiber

Search Health 3,000+ Topics Send Feedback Health > Times Health Guide > f > Fiber Fiber Overview Alternative Names Function Food Sources Side Effects Recommendations References Related Topics Constipation Diverticulitis Diabetes Illustrations Sources of Fiber Fiber is a substance found in plants.

Dietary fiber, which is the type of fiber you can eat, is found in fruits, vegetables, and grains. It is an important part of a healthy diet. Reference from A. D. A. M. Back to Top Alternative Names Diet - fiber; Roughage; Bulk Back to Top Function Dietary fiber adds bulk to your diet.

Because it makes you feel full faster, it can help with weight control. Fiber aids digestion and helps prevent constipation. It is sometimes used for the treatment of diverticulosis, diabetes, and heart disease. Back to Top Food Sources

It appears to speed the passage of foods through the stomach and intestines and adds bulk to the stool. Back to Top Side Effects Eating a large amount of fiber in a short period of time can cause intestinal gas ( flatulence ), bloating, and abdominal cramps.

This problem often goes away once the natural bacteria in the digestive system get used to the increase in fiber. Adding fiber to the diet slowly, instead of all at one time, can help reduce gas or diarrhea. Too much fiber may interfere with the absorption of minerals such as iron, zinc, magnesium, and calcium.

In most cases, this is not a cause for too much concern because high-fiber foods tend to be rich in minerals. Back to Top Recommendations The average American now eats 10 to 15 grams of fiber per day. The recommendation for older children, adolescents, and adults is to eat 20 to 35 grams of fiber each day.

Younger children will not be able to eat enough calories to achieve this amount, but it is a good idea to introduce whole grains, fresh fruits, and other high-fiber foods. To ensure that you get enough fiber, eat a variety of foods, including: Cereals Dried beans and peas Fruits Vegetables Whole grains Add fiber gradually over a period of a few weeks to avoid stomach distress.

Water helps fiber pass through the digestive system. Drink plenty of fluids (about 8 glasses of water or noncaloric fluid a day).

Taking the peels off fruits and vegetables reduces the amount of fiber you get from the food. Fiber-rich foods offer health benefits when eaten raw or cooked. Back to Top References National Research Council. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients).

The National Academies Press. Washington, DC; 2005:chap 7. Noel MB, Thompson M, Wadland WC. Nutrition and family medicine. In: Rakel RE, ed. Textbook of Family Medicine . 8th ed. Philadelphia, PA: Elsevier Saunders; 2011:chap 37. Nutrition's interface with health and disease. In: Goldman L, Schafer AI, eds. Goldman's Cecil Medicine .

24th ed. Philadelphia, PA: Elsevier Saunders; 2011:chap 220. U. S. Department of Agriculture and U. S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th ed, Washington, DC: U. S. Government Printing Office; 2010.

More Information on This Topic Review Date: 8/17/2014 Reviewed By: Linda J. Vorvick, MD, Medical Director and Director of Didactic Curriculum, MEDEX Northwest Division of Physician Assistant Studies, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA.

Also reviewed by David Zieve, MD, MHA, Isla Ogilvie, Ph D, and the A. D. A. M. Editorial team. A. D. A. M., Inc. is accredited by URAC, also known as the American Accreditation Health Care Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A. D. A. M. follows rigorous standards of quality and accountability.

A. D. A. M. is among the first to achieve this important distinction for online health information and services. Learn more about A. D. A. M.'s editorial policy, editorial process and privacy policy. A. D. A. M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

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t). Classifying Fiber - Soluble and Insoluble One way to classify fiber is by how easily it dissolves in water. Soluble fiber dissolves in water, which helps soften stools, making them easier to eliminate from the body. Soluble fiber is found in oats, citrus fruits, apples, barley, psyllium, flax seeds and beans. Insoluble fiber is found in whole grains, nuts, wheat bran and vegetables. This fiber doesn't dissolve in water, so it helps move material through the colon faster by increasing the bulk of the stool.

Dietary Fiber and How Much You Need

"Basics Dietary Fiber and How Much You Need By Shereen Lehman, MSUpdated July 13, 2017Share Pin Email Print Smneedham/Getty Images Fiber is found in the cell walls of plants, including the plants you eat.

Fiber functions as a skeleton for the plants to help maintain plant shape and structure. Fiber is good for people, too, but not because it contains any nutrients - in fact, human digestive enzymes cannot break fiber down like carbohydrates, fats, and proteins. Since fiber can't be digested, it can't be absorbed like other nutrients, so it passes through the small intestine into the colon. That's good because it adds bulk to the stool, which makes elimination easier and helps keep the colon healthy.

Some disorders – like diverticulitis, constipation, and irregularity – may be associated with inadequate fiber intake. Following a high-fiber diet may help you lose weight. Probably because the fiber in high-fiber foods helps you feel fuller longer.

Fiber is also good for overall digestive health because the friendly bacteria that live in your colon ferment some types of fiber, creating beneficial short-chain fatty acids that help keep the intestinal walls healthy. (Unfortunately, it also causes the formation of intestinal gas - but there are ways to deal with tha

That can be helpful to people who suffer from constipation or irregularity. Diets high in insoluble fiber may also decrease the risk of diabetes. What Makes a Fiber? Dietary fiber is made up of some combination of cellulose, hemicellulose, lignin, pectin, chitin, gums, beta-glucan, and resistant starches. Here's a look at each component: Cellulose and Hemicellulose Cellulose is an insoluble dietary fiber and may also be used as a functional fiber. Celluloses are long straight chains of glucose molecules and are found as the central component in cell walls of plants.

The bacteria in your intestinal tract cannot ferment cellulose well either, so the primary function of cellulose is to increase stool bulk and decrease the time it takes for the fecal material to pass through the colon. Foods that contain significant amounts of cellulose include bran, legumes, nuts, peas, roots, cabbage and apple skins. Hemicellulose is found in bran, nuts, legumes and whole grains. Rather than just long straight chains (like cellulose), hemicellulose may have side chains and branches.

Because of these variations, some hemicelluloses are soluble in water, and some are insoluble, plus some forms are fermented by bacteria while others are not. Lignin Lignin has lots of branches of chemicals called phenols rather than sugar molecules. Phenols are currently being studied for a variety of health-related effects including antioxidant actions.

Lignin is insoluble in water and indigestible by the friendly bacteria. Food sources include root vegetables, wheat, and berry seeds. Pectin If you've ever made jams or jellies at home, you've probably used pectin to help your fruit gel. Pectin is another water-soluble fiber found in the cell walls of plants. But it doesn't make a good stool bulking agent because it is a favorite fiber for the friendly bacteria in your gut to ferment, so that very little passes through the colon.

Pectin is found in apples, legumes, nuts and citrus fruits. Chitin Chitin is similar to cellulose because it's insoluble in water, and made up of glucose chains.

But it also has amino acids attached, similar to proteins. Chitin is found not only in plants but also in the exoskeletons of insects and shells of crustaceans. Gums Gums are soluble in water secreted by plants when they're damaged. Gums are used in food manufacturing as thickening and gelling agents.

Examples of gums include guar gum, carob gum, gum Arabic and xanthan gum. Beta-glucan Beta-glucan is a water-soluble dietary fiber found in oats and barley, and it's often used as a functional fiber and added to foods.

Beta-glucans have been shown to reduce cholesterol levels and help control blood-sugar levels. Resistant Starches Resistant starch really is a starch, but it's considered to be a fiber because amylase – the enzyme that breaks starch into individual glucose units – doesn't work on this type of starch. Resistant starch can occur as starch trapped in cell walls of plants or may be formed while cooking or food processing.

Okay - So How Much Fiber Do I Need? According to the Institute of Medicine: The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption.

Do you need to worry about getting the different types of fiber? Probably not. As long as you eat a variety of high-fiber foods such as grains, nuts, legumes, fruits, and vegetables, you will get plenty of soluble and insoluble fibers.

Oh and remember I said that some fiber may cause gas? People who currently have low fiber diets may want to increase their daily intake of high-fiber foods slowly because some fiber may increase gas and bloat.

Over time, your body adjusts to the increased fiber intake and the gas and bloat will decrease. Sources:"" Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. "" Institute of Medicine of the National Academies. September 05, 2002. Gropper SS, Smith JL, Groff JL. ""Advanced Nutrition and Human Metabolism."" Sixth Edition. Belmont, CA. Wadsworth Publishing Co., 2013. "

. Fiber is classified as soluble and insoluble. Soluble fiber dissolves in water to form a gel-like material which can lower cholesterol and blood glucose levels. It’s found in foods including oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.

How to Eat a High Fiber Diet Without the Gas and Bloating

"Energetic Health, Nutrition + Wellness How to Eat a High Fiber Diet Without the Gas and Bloating April 24, 2014 by Sara Novak573Shares Share Tweet Fiber is nature’s answer to optimal health. A high fiber diet is good for your digestive tract, it lowers cholesterol, blood sugar, and helps you maintain a healthy weight.

But for some of us, it’s also the unwelcome “musical fruit” that constantly makes you toot. So let’s take a closer look at why high fiber diets can cause gas, and more importantly, what you can do about it to avoid gas and bloating.

First of all, let’s talk about what fiber actually is and its role in your body. Fiber is plant roughage, the portion of veggies, fruit, beans, nuts, and seeds that goes undigested. It also increases the weight and size of stool, that’s why it cleanses your digestive tract

Insoluble fiber is the type of fiber that doesn’t digest in water. It promotes movement in your digestive tract. It’s found in foods including whole wheat flour, wheat bran, nuts, beans, cauliflower, green beans, and potatoes. Men under age 50 require at least 38 grams of fiber per day and men over age 50 require 30 grams of fiber. Women under age 50 require 25 grams of fiber per day and women over age 50 require 21 grams of fiber. When Fiber Presents a Challenge For some, especially those with irritable bowel syndrome, fiber can present a challenge.

In particular, raw vegetables can be problematic. In this case, lightly steam your veggies so they become easier for your digestive system to break down. Also consider increasing your fiber intake gradually. If you go from 0 to 60 in a day, it’s no surprise that your system is fighting back. Increase your fiber intake about 5 grams per day until you’re at the required amount for your age group.

And as you add in fiber, also make sure that you’re adding in water to push the fiber through. The combination of dehydration and roughage isn’t a pretty sight. The other key to digesting fiber is ensuring a good balance of soluble and insoluble fiber. When soluble fiber hits the colon undigested, it causes gas.

That’s why beans, which have a great deal of soluble fiber, are known as the musical fruit. Soak dried beans overnight before cooking them to reduce their impact. Additionally, soaked, dried beans tend to cause less gas than canned beans. A few other tricks for staving off bloating and gas include adding ginger to meals, taking probiotics, and avoiding chewing gum.

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Foods that can help lower cholesterol: Fiber (oats, legumes, berries), healthy fats (olive oil, avocados, nuts), and plant stanols or sterols (found in small amounts in vegetable oil, nuts, legumes, whole grains, fruits, and vegetables and are also added to foods) have all been shown to help lower cholesterol.

How to Lower Triglycerides & LDL Cholesterol

You are here Diabetic Living / Complications / Heart How to Lower Triglycerides & LDL Cholesterol Many of the same lifestyle changes and medications can lower both triglycerides and LDL (bad) cholesterol and reduce your risk of a heart event or heart disease.

By Lori Brookhart-Schervish; Reviewed by Hope S. Warshaw, RD, CDE« prev next »1 of 8 | View All Cholesterol Level Targets The tests that check your total cholesterol and other blood lipids (fats) is a fasting lipid profile.

According to American Diabetes Association Standards of Medical Care for Diabetes—2013 most adults with diabetes should have this test once every year. A lipid profile measures the following three items, plus total cholesterol:1. low-density lipoproteins, known as LDL (bad) cholesterol2. high-density lipoproteins, known as HDL (good) cholesterol3. triglycerides, a fat that primarily comes from food1.

LDL (Bad) Cholesterol Target: Below 100 mg/dl*High levels of LDL (above 160 mg/dl) can result in plaque buildup, increasing the risk of atherosclerosis, or hardening of the arteries, which can lead to heart attack or stroke.

Getting your LDL to goal level is priority No. 1 to prevent or delay cardiovascular disease. *Note: For individuals with cardiovascular disease, a lower LDL cholesterol goal of below 70 mg/dl, which typically requires a statin medication, is recommended by the American Diabetes Association (ADA).2. HDL (Good) Cholesterol Target for men: Greater than 40 mg/dl Target for women: Greater than 50 mg/dl3.

Triglycerides Target: Below 150 mg/dl People with prediabetes and type 2 diabetes tend to have low levels of HDL cholesterol and high levels of triglycerides. Related Links Heart-Healthy Recipes, 20+ Diabetic Salmon Recipes, The Health Benefits of Eating Nuts Includes Living Longer Tags: Control Blood Sugar, Diabetes Complications, Diabetes and Heart Disease, Diabetes Management Weight Loss Can Lower Triglycerides and LDL Cholesterol It doesn't take dramatic weight loss to lower LDL and triglyceride levels.

Just 5 to 10 pounds can make a difference, says Jerry Blaine, M. D., who specialized in cholesterol management, lipid disorders, hypertension, and preventive medicine, including at the Lipid Clinic at Lahey Hospital and Medical Center in Burlington, Massachusetts, before retiring in 2013.

The same applies to triglycerides. The more calories you eat and don't burn off, the more you store, which can lead to higher-than-normal triglyceride levels. Additionally, there are other trim-down steps you can take to lower your LDL cholesterol and triglycerides:-- Set a goal to lose 5-10 percent of your total body weight.

For example, a 200-pound adult would aim to lose 10-20 pounds. Once the weight is off, keep up your healthy lifestyle to maintain your new weight.-- Cut 200-500 calories a day from the number of calories it takes to maintain your weight.

Reducing caloric intake will lower both LDL and triglycerides. Related Links Diabetic Diets for Weight Loss, 6 Easy Ways to Burn Calories Each Day, Living Well with Diabetes: 28 Days to a Healthier You Tags: Control Blood Sugar, Diabetes Complications, Diabetes and Heart Disease, Diabetes Management Choose Foods that Help Improve Your LDL and HDL Levels Following a healthy eating plan can play a big role in your overall health, including your blood sugar and blood lipid control. What you eat and your cholesterol levels go hand in hand.

Other ways to improve cholesterol:-- Reduce sugar intake: Cut the amount of added sugars you eat. This is especially important for people with high triglycerides. The grams of sugars on the Nutrition Facts label of a food package, however, doesn’t tell you if sugars have been added (some of the sugars included in that amount might come naturally from fruit or dairy ingredients).

Instead, look at the ingredients list for items such as sugar, corn syrup, high fructose corn syrup, molasses, maple syrup, or agave to see if there are added sugars in the product. Natural sugars, such as those found in fruit and dairy products, are also counted as sugars on the Nutrition Facts label.

Limit how much sugar you use to sweeten drinks or in recipes.-- Limit high-cholesterol foods: People with diabetes should consume no more than 200 milligrams of cholesterol per day, according to the ADA.

Related Links High-Fiber Recipes, Low-Cholesterol Recipes, The Top 20 Added Sugars Used in Foods Tags: Control Blood Sugar, Diabetes Complications, Diabetes and Heart Disease, Diabetes Management Healthy Fats Can Help Lower Cholesterol Replace unhealthy fats, such as saturated and trans fats, with monounsaturated fats and polyunsaturated fats rich in omega-3 and omega-6 fatty acids.

To eat more omega-3 fats, include fatty fish, flaxseed or ground flax, and walnuts in your eating plan. The oils that contain omega-3 fats are olive and canola oils. The ADA recommends eating two servings of omega-3-rich fish (salmon, trout, mackerel, herring, sardines, tuna) per week as part of a heart-healthy diet.

The oils high in omega-6 fats are corn, soybean, and sunflower oils. Eat less of these unhealthful fats:-- Saturated fat: The biggest food contributor to elevated LDL cholesterol is saturated fat. To remedy the cause-and-effect relationship between saturated fat and LDL, the ADA recommends limiting saturated-fat intake to less than 7 percent of your daily calories.

So if you're trying to eat no more than 2,000 calories a day, that would mean eating no more than 140 calories from saturated fat daily, or 15 grams of saturated fat.-- Trans fat: The ADA also recommends avoiding foods that contain trans fat. Although many restaurants and manufacturers advertise products as having zero trans fat, if the ingredients include shortening, partially hydrogenated vegetable oil, or hydrogenated vegetable oil, the food likely contains trans fat.

Labels are not required to list trans fat if the total is less than 0.5 grams per serving. Eating multiple servings of such foods means trans-fat intake can add up.

Related Links Top 25 Power Foods for Diabetes, 20+ Diabetic Salmon Recipes, The Health Benefits of Eating Nuts Includes Living Longer Tags: Control Blood Sugar, Diabetes Complications, Diabetes and Heart Disease, Diabetes Management Medications Can Lower LDL and Triglycerides To get cholesterol and triglycerides into the target zone, many people with diabetes need to add medications to their healthy eating and exercise plans.

Reducing elevated LDL (bad) cholesterol is typically the top priority. To achieve the target goals, many people need to take a medication in the statin category.

The American Diabetes Association recommends that statin therapy be added for people who have:a lower risk of cardiovascular disease and whose LDL cholesterol doesn’t hit the target of 100 mg/dl or less with healthy lifestyle change. cardiovascular disease and who don’t reach the LDL cholesterol target of 70 mg/dl or less. Statin medications are most effective at lowering LDL cholesterol.

All medications should be prescribed and monitored by a health care provider. Common statins include: Crestor (rosuvastatin) Lipitor (atorvastatin) Mevacor (lovastatin) Zocor (simvastatin) Pravachol (pravastatin) Lescol (fluvastatin) Livalo (pitavastatin)Other medications that lower both LDL cholesterol and triglycerides: Advicor (statin and niacin combo) Vytorin (statin and Zetia [ezetimibe] combo) Prescription-strength niacin Other medications prescribed to lower LDL cholesterol: Bile acid sequestrants, such as Questran (cholestyramine) or Colestid (colestipol) Welchol (colesevelam), a bile acid sequestrant that can also lower blood glucose Zetia (ezetimibe)Other medications prescribed to lower triglycerides: Prescription-strength fish-oil pills Other medications to lower cholesterol and blood pressure: Caduet (atorvastatin and amlodipine)Medications that have been found to increase triglycerides: Birth-control pills Diurectics Steroids Tamoxifen, a breast cancer drug Related Links Diabetes Checkup Checklist, Take Control!

Diabetes Workbook, Type 2 Diabetes Medications to Manage Blood Glucose Tags: Control Blood Sugar, Diabetes Complications, Diabetes and Heart Disease, Diabetes Management The Effects of Alcohol on Triglycerides and LDLModerate alcohol intake can increase HDL (good) cholesterol, and that’s a plus.

It also might increase insulin sensitivity and cause other positive health responses. The recommendation for alcohol use is mild or moderate consumption. Using alcohol in moderation is considered one drink a day for women and two drinks a day for men. Note: The beneficial effects of alcohol are not great enough to endorse the use of alcohol if you do not already drink.

Talk with your health care provider about the pluses and minuses of alcohol for you and your health. Related Links Alcohol and Diabetes, Skinny Cocktails and Mocktails, Heart-Healthy Recipes Tags: Control Blood Sugar, Diabetes Complications, Diabetes and Heart Disease, Diabetes Management Stop Smoking to Lower Cholesterol The ADA recommends if you smoke to quit to improve diabetes management.

Quitting smoking can also improve your overall health and reduce your risk of cancer. There are numerous programs, support systems, and medications available to help you quit smoking. Studies show it might take a few tries to quit your smoking habit for good. Not smoking when you have diabetes can help you reduce your risks of cardiovascular disease and other diabetes complications.

Quit Smoking Today!Related Links22 Foods to Avoid with Diabetes, 6 Easy Ways to Burn Calories Each Day, How to Stay Motivated with Diabetes Tags: Control Blood Sugar, Diabetes Complications, Diabetes and Heart Disease, Diabetes Management Tags:« prev next »1 of 8 | View All More in Heart Diabetes and Heart Disease 101Diabetes Heart-Risk Study Raises Concerns Diabetes and Sleep Apnea: How Sleep Affects Blood Glucose and Diabetes Tips to Lower Cholesterol Information About Blood Pressure and Diabetes You Might Also Like Tips to Lower Cholesterol Tips to Lower Blood Pressure You Can Prevent a Heart Attack or Stroke How to Lower Morning Blood Sugar How to Give Yourself a Diabetic Foot Exam

Foods that can help lower cholesterol A variety of whole- and multi-grain products, such as bran and oats Fatty fishes, such as salmon, mackerel and albacore tuna Foods rich in antioxidants, such as fruits and vegetables Foods high in omega-3 fatty acids, such as avocado, flax seeds, olive oil and canola oil

Lower Cholesterol with Diet, Foods

Lower Cholesterol with Diet, Foods Cholesterol, in and of itself, isn’t a bad thing. In fact, it’s a naturally occurring substance and our own bodies produce about 75 percent of the cholesterol in our blood.

The other 25 percent comes from the foods we eat (cholesterol is only found in animal products). The problem with cholesterol comes when it gets out of balance —that’s when it can lead to heart disease, heart attack and stroke.

But there’s good news: it’s something we can help control. By engaging in at least 150 minutes of moderate exercise a week, avoiding tobacco smoke and eating a heart-healthy diet, you can actually play an active role in lowering your cholesterol. Suzanne Steinbaum, M. D., Director at the Heart and Vascular Institute at Lenox Hill Hospital in New York and author of Dr. Suzanne Steinbaum’s Heart Book: Every Woman’s Guide to a Heart Healthy Life – Reduce the Effects of Stress, Promote Heart Health and Restore Balance in Your Life, says that when modifying what you eat, it’s important to avoid fad diets, and instead, learn to make consistent healthy choices that you can sustain, long term.

She says that when you’ve learned to make the right choices, those choices become a way of life and can help you eventually change your lifestyle.

Then, you no longer have to actively think about what to eat and what to avoid. Healthy eating requires planning, but a little bit of thought goes a long way toward a better life. The American Heart Association recommends that you eat a wide variety of nutritious foods daily from each of the basic food groups. To get the nutrients you need, choose foods like vegetables, fruits, fiber-rich whole-grain breads and cereals and fat-free or low-fat dairy products most often.

Foods rich in plant sterols, such as nuts like walnuts and almonds The American Heart Association lists these foods to avoid (or consume in moderation): Foods to avoid (or consume in moderation)Animal products high in saturated fat (beef, lamb, veal, pork, duck, goose, cream, cheese, butter, egg yolk)Fried foods High-fat processed meats, such as hot dogs and sausages Simple sugars (found in soft drinks, candy, cakes, cookies and other baked goods)Saturated oils, such as coconut and palm oil Shortening, partially hydrogenated margarine and lard Learn more ways to eat well to prevent heart disease on Go Red.

. Brown rice is low in calories, but it contains plenty of phosphorus and magnesium, as well as manganese, selenium, copper, and vitamin B3. Brown rice is also rich in fiber, and the oils in whole brown rice can even lower your cholesterol levels. It’s no wonder brown rice is one of the most popular foods on the planet.

Electrolyte Replenishment | Top 10 Foods That Have Electrolytes

This entry was posted on September 6, 2015 by vitalyte. Electrolytes are electrically charged minerals in your body that are essential for many critical processes.

In order to perform your best athletically, and to preserve your optimal health, you must maintain the right balance of electrolytes, including sodium, potassium, calcium, chloride, phosphorus, and magnesium. Because electrolytes exit the body when you sweat, you must proactive about maintaining optimal electrolyte balance when engaging in any sort of rigorous activity.

Drinking Vitalyte is an excellent way to keep your electrolyte levels where they need to be, but there are also a number of delicious foods containing electrolytes, many of which you likely already have in your home.

Follow a Balanced Diet to Maintain Electrolyte Levels Eating a healthy diet consisting of fruits, vegetables, lean meats, low-fat dairy products, nuts, and whole grains is the easiest way to ensure that you are consuming ample electrolytes. There are some exceptional foods that have electrolytes, if you feel the need to supercharge your diet.

Here are ten of the best foods for boosting your electrolyte levels.1. Bananas Bananas are a great snack option for many reasons. They are portable, affordable, and loaded with nutrients, vitamins, and electrolytes. They are also available year-round. Bananas are most popular as an excellent source of potassium, with one 126-gram serving containing a whopping 450 milligrams of potassium. Additionally, bananas are an excellent source of magnesium, with one serving containing approximately 35 milligrams.

Bananas also provide vitamin B6, manganese, vitamin C, fiber, protein, vitamin A, iron, and much more. Health Benefits The potassium in bananas helps to prevent stroke, protect muscle mass, maintain bone density, and prevent kidney stones from forming.

Magnesium is an electrolyte that helps to prevent cardiovascular disease, keeps blood pressure levels regulated, and treats diabetes, osteoporosis, depression, migraines, and insomnia. Eating bananas lowers your risk of developing certain types of cancer, asthma, and diabetes. Bananas may improve your memory and overall mood, and they can be used to treat diarrhea and replenish lost electrolytes.

Bananas are one of the best foods containing electrolytes, and they make the perfect pre- or post-workout snack.2. Brown Rice Rice is a staple food in many cultures, and it is one of the most versatile foods containing electrolytes. Brown rice, in particular, is especially healthy because its processing leaves most of the nutrients intact

Health Benefits The manganese in brown rice helps the body to process carbohydrates and proteins, turning them into energy. It also helps to keep the nervous system healthy by synthesizing fatty acids. The magnesium in brown rice can significantly lower your risk of developing type 2 diabetes, and can also help regulate your blood pressure. Brown rice also helps to keep your bones strong, promotes a healthy colon, and reduces your chances of developing some types of cancer.

Brown rice is also a very filling food that is low in calories while still offering the nutritional value you require.3. Yogurt Although some types of yogurt can be fatty, it is still an excellent source of calcium. Yogurt also contains probiotics, which are “good” bacteria that are essential for your body’s health. Other electrolytes found in yogurt include potassium and magnesium, and yogurt is also an excellent source of vitamins D, B2, and B12.

When shopping for yogurt, seek out the natural, low-fat or non-fat options whenever possible, and seek out the brands that contain active cultures and probiotics.

Low-fat yogurt can make an excellent breakfast, especially when topped with fruit. Health Benefits The calcium in yogurt is essential for keeping your bones and teeth strong, and yogurt helps to prevent osteoporosis for this reason.

Studies have shown that eating yogurt regularly helps to keep blood pressure levels down. Yogurt is also excellent for treating gastrointestinal problems such as diarrhea, constipation, lactose intolerance, colon cancer, and inflammatory bowel disease. Yogurt also makes you feel fuller than many other snacks, making it an excellent option for a quick snack on the go.4.

Eggs Eggs are sometimes controversial, particularly in regard to their health benefits. This is mainly due to their high cholesterol levels.

However, eggs do offer some excellent health benefits, as they contain phosphorus, riboflavin, choline, vitamin B12, and high-quality protein. Eggs also contain minerals such as selenium and iodine that are not often found in other foods. When you consider the amount of nutrients that eggs provide, they are actually not unreasonably high in calories, either.

Eggs are one of the most versatile foods with electrolytes, as they can be made in many different ways and incorporated into a myriad of different dishes. Health Benefits Studies have shown that approximately 90 percent of people do not get enough choline in their diet.

A single egg contains more than 100 milligrams of choline, which is essential for building cell membranes and signaling molecules in the brain. Although eggs are high in cholesterol, they also help the body to process “bad” cholesterol, reducing the risk of heart disease.

Eggs also rank high on the Satiety Index, which measures the level of fullness a person feels after consuming a food, when compared to the number of calories.5. Spinach Without a doubt, spinach is one of the healthiest foods available. Low in calories and high in nutrients, a handful of spinach is an incredibly effective way to fuel your body.

Most of the calories in spinach come from protein, and this leafy green is an excellent source of magnesium, calcium, and potassium, as well as vitamin A, folate, and iron. In fact, spinach even surpasses the banana’s potassium content, with one cup of spinach containing 839 milligrams, as opposed to the banana’s 539 milligrams.

Health Benefits It is important to include plenty of iron in your diet, especially if you are an athlete, as iron directly affects how your body uses energy. Doctors often tell people with high blood pressure to eat more spinach because the potassium effectively reduces blood pressure levels. Spinach also contains vitamin K and calcium, which are both essential for maintaining bone density. The fiber in spinach promotes a healthy digestive tract, and the vitamin A helps to keep your skin and hair healthy.

The chlorophyll in spinach and other leafy greens may also help to reduce your cancer risk.6. Peanuts Peanuts are the perfect grab-and-go snack. You can munch on them on the way to the gym, during a game, or any other time that you need a quick and nutritious snack.

Peanuts are rich in biotin, copper, manganese, phosphorus, and many vitamins. The amount of antioxidants in peanuts is comparable to many fruits. These irresistible legumes are also rich in monounsaturated fats, which promote a healthy cardiovascular system. Health Benefits When compared to the average American diet, a diet rich in peanut products reduced cardiovascular disease by 21 percent. Studies also suggest that peanuts reduce a person’s chance of developing gallstones. Peanuts help to reduce the cognitive effects associated with aging, and they may reduce the onset of Alzheimer’s disease.

Clearly peanuts are one of the best foods containing electrolytes, and it doesn't hurt that they’re also delicious.7. Salmon Salmon is a delicious fish that is packed with nutrients and electrolytes such as phosphorus, magnesium, and calcium. Salmon is also loaded with omega-3 fatty acids, essential amino acids, iron, and zinc. It is a high-quality protein that contains vitamins A, D, B6, B, and E. Many experts recommend eating salmon and other fish at least twice per week.

Salmon also goes great with other foods that have electrolytes such as brown rice and spinach, so enjoy a delicious and healthy meal tonight. Health Benefits The omega-3 fatty acids in salmon provide numerous health benefits, including promoting a healthy heart, improving blood lipid patterns and blood vessel function, and even reducing depression and other mental disorders.

While the omega-3 fatty acids are the most well-known benefits, salmon also packs a lot of nutrients into one high-quality protein without the cholesterol content you would find in other meats.8.

Kale Kale is widely regarded as one of the healthiest foods on the planet, and for good reason. Kale contains plenty of potassium, phosphorus, and calcium, as well as a huge variety of other nutrients and vitamins such as vitamins A, C, and K. You would be hard-pressed to find better electrolyte sources than kale, especially when you consider how many other minerals, vitamins, and nutrients it also contains.

Health Benefits Kale is an excellent source of fiber, which help to keep the digestive tract healthy and promote regularity. Like spinach, kale contains chlorophyll, which helps to prevent cancer. Kale also has plenty of calcium and vitamin K, which are both crucial for maintaining strong bones and teeth.

The vitamin A in kale keeps your skin and hair healthy, and the iron contained in kale can even reduce the chances of balding.

A handful of kale thrown into a salad is a fantastic way to enjoy some serious health benefits.9. Raisins Unlike the grapes from which they came, raisins are a wonderful, concentrated source of electrolytes, vitamins, energy, and minerals. Although some vitamins are lost when turning fresh grapes into raisins, the increased health benefits are undeniable.

Raisins are packed with electrolytes such as magnesium, calcium, and potassium, as well as iron, zinc, manganese, fluoride, and many others. Like peanuts, raisins are a quick grab-and-go snack, perfect for working out or competing. As you can imagine, a healthy trail mix is one of the best sources of electrolytes, especially with a cold, refreshing Vitalyte beverage to wash it down.

Health Benefits Like fresh grapes, raisins contain significant amounts of antioxidants. Like the other foods on this list, raisins promote a healthy heart and reduce the risk of stroke. The fiber contained in raisins helps to lower bad cholesterol levels, lower body weight, and reduce your chances of contracting some types of cancers.

Raisins are also an excellent source of B vitamins, which help to boost your energy and overall mood.10. Potatoes The humble potato is a fantastic addition to any meal. Potatoes contain significant amounts of potassium, calcium, magnesium, and phosphorus, not to mention zinc, niacin, folate, and choline. Potatoes are also packed with vitamin C, iron, and vitamin B-6. Regularly consuming potatoes along with other fruits and vegetables has been proven to reduce obesity and promote a healthy weight in general.

If you’re looking to add some electrolytes to a meal, potatoes are easily one of the most versatile choices available. Health Benefits Potatoes contain choline, which is an essential mineral for reducing inflammation.

They also contain folate, which helps with DNA repair and synthesis, which helps to reduce the risk of cancer. The fiber in potatoes help to keep the digestive tract healthy, and the vitamin B6 helps to process proteins and carbohydrates and turn them into energy.

Potatoes also help to reduce blood pressure levels, promoting cardiovascular health. Enjoy Vitalyte Here at Vitalyte, we are proud to offer a beverage that replenishes your body’s crucial electrolytes quickly and conveniently, without the additives that are so common in other sports drinks. Sometimes there just isn’t time to eat foods to replenish electrolytes, and that’s where Vitalyte comes in. We provide the electrolytes your body requires in one delicious formula. Call us at 1-800-283 6505 if you would like to learn more, or browse our full product line. Fuel your body with Vitalyte today. This entry was posted in electrolyte drink on September 6, 2015 by vitalyte . ← Previous Post Next Post →Leave a Reply Name Email Website Comment Leave a comment

In the colon, certain bacteria digest fiber (fermentation), which produces gas. Dietary fiber can be classified as either soluble or insoluble. Soluble fiber dissolves in water and becomes a soft gel. It is found in oat bran, beans, barley, nuts, seeds, lentils, peas, and most fruits.

Foods that May Cause Gas

Foods that May Cause Gas Home Symptoms & Causes Intestinal Gas Foods that May Cause Gas Last Updated: 04 September 2015Tweet Most foods that contain carbohydrates can cause gas. By contrast, fats and proteins cause little gas (although certain proteins may intensify the odor of gas).

Sugars The sugars that cause gas are raffinose, lactose, fructose, and sorbitol. Raffinose — Beans contain large amounts of this complex sugar. Smaller amounts are found in cabbage, Brussels sprouts, broccoli, asparagus, other vegetables, and whole grains. Lactose — Lactose is the natural sugar in milk. It is also found in milk products, such as cheese and ice cream, and processed foods, such as bread, cereal, and salad dressing.

Many people, particularly those of African, Native American, or Asian background, have low levels of the enzyme lactase needed to digest lactose. Also, as people age, their enzyme levels decrease. As a result, over time people may experience increasing amounts of gas after eating food containing lactose.

Fructose — Fructose is naturally present in onions, artichokes, pears, and wheat. It is also used as a sweetener in some soft drinks and fruit drinks. Sorbitol — Sorbitol is a sugar found naturally in fruits, including apples, pears, peaches, and prunes.

It is also used as an artificial sweetener in many dietetic foods and sugarfree candies and gums. Starches Most starches, including potatoes, corn, noodles, and wheat, produce gas as they are broken down in the large intestine. Rice is the only starch that does not cause gas. Fiber Dietary fiber is carbohydrate that is indigestible in the small intestine and reaches the colon relatively intact.

Insoluble fiber does not dissolve or gel in water. It absorbs liquid and adds bulk to stool. Cellulose (found in legumes, seeds, root vegetables, and vegetables in the cabbage family), wheat bran, and corn bran are examples of insoluble fiber.

High fiber substances containing both soluble and insoluble fibers have the properties of both. They include oat bran, psyllium, and soy fiber.

Methylcellulose is a semi-synthetic fiber. It is soluble and gel forming, but not fermentable. Types of fiber differ in the speed and extent to which they are digested in the GI tract, and in the process of fermentation. The solubility and fermentation of a particular fiber affects how it is handled in the GI tract. However, the effect of identical fibers varies from person to person.

A gradual increase in dietary fiber can modify and improve symptoms. But individual responses vary and too much of a type of fiber can worsen symptoms.

It may be necessary to try different types of fiber. With any dietary fiber it is best to start low and go slow. Read More Controlling Intestinal Gas Foods That May Cause Gas Treatment of Gas Tips on Controlling Gas Adapted from IFFGD Publication #155 compiled by William F. Norton, Publications Editor, International Foundation for Functional Gastrointestinal Disorders, Milwaukee, WI.

Rather than raising blood cholesterol levels, as animal sources of protein do, beans actually help lower cholesterol. Beans also help reduce blood sugar and insulin levels, and may even lower cancer risk.

5 Tactics To Reduce Cholesterol Quickly

Lower Cholesterol5 Tactics To Reduce Cholesterol Quickly For most of us, there's really no need to pack our medicine cabinets with pills to reduce cholesterol levels. Natural, lifestyle-based strategies have proven extraordinarily effective in reducing cholesterol quickly and permanently. Get the top 5 food and fitness tips recommended by the doctors, dietitians, exercise experts, and other faculty at the Pritikin Longevity Center. Pritikin has been helping people lower cholesterol levels since 1975. You can reduce cholesterol quickly, and without the need for pills.

Simple lifestyle strategies can be very powerful. Here are the top 5. Did you know that for every 10% drop in your cholesterol level, your heart attack risk drops by 20% to 30%? There’s more good news: Most of us can reduce cholesterol quickly, and without the need for medications.

Simple lifestyle strategies can be very powerful. That’s what several studies on thousands following the Pritikin Program of diet and exercise have found. Within three weeks, people were able to lower their cholesterol levels on average 23%, which translates into a 46% to 69% drop in heart attack risk.

15 Tactics To Reduce Cholesterol Quickly Below are 5 of the key lifestyle-change tactics taught by the physicians, registered dietitians, exercise physiologists, and other faculty at the Pritikin Longevity Center in Miami for fast, significant lowering of cholesterol levels, particularly LDL bad cholesterol. If you’re serious about lowering your cholesterol and taking good care of your heart, these 5 tactics are a great place to start.

They’ll also help you shed excess weight, which will also improve heart health.1Focus on fruits, vegetables, whole grains, and beans Our typical American diet is now abbreviated as SAD (Standard American Diet) by scientists nationwide because it’s full of foods that do sad things to both hearts and waistlines. Hyperprocessed foods like potato chips and French fries. Sugar-saturated drinks. And fatty, artery-clogging meats and full-fat dairy foods like cheese.

We don’t have to become complete vegetarians to get our cholesterol levels into healthy ranges, studies on the Pritikin Program have found, but clearly, the more vegetables, fruits, potatoes, and other naturally-fiber-rich plant foods we eat, the healthier we’ll be.

Plant foods high in soluble fiber are especially beneficial in lowering total and LDL bad cholesterol levels. Good sources include beans (pinto beans, black beans, etc), yams, oats (yes, eat your oatmeal! ), barley, and berries.

For simple tips on bringing more fruits, vegetables, whole grains, and beans into your life, here is a 5-day sample healthy meal plan from the doctors and dietitians at Pritikin Longevity Center.2Eat far fewer of the following fats…Saturated fats Foods with a lot of heart-damaging saturated fat include butter, meat, palm oil, coconut oil, and full-fat and low-fat dairy products, such as whole milk, low-fat milk, cheese, and cream.

Trans fats If you see partially hydrogenated fat in the Ingredient List of a food label, that food has trans fats, which not only raise bad LDL cholesterol, they also lower good HDL cholesterol. Dietary cholesterol Top sources of dietary cholesterol include egg yolks, organ meats, and shellfish.

One type of fat – omega-3 fatty acids – has been shown to protect against heart disease. Excellent sources are cold-water fish like salmon, mackerel, halibut, trout, herring, and sardines. But do keep in mind that limiting fat intake, even so-called “good” fats like omega-3 fat or Mediterranean-style fats like olive oil, is a good idea because any fat is dense with calories, which means heavy consumption can easily lead to a heavy body.

That’s bad news not just for our weight but our hearts because being overweight adversely affects blood cholesterol levels. Excess weight is linked not just to heart disease but to a staggering list of other woes, including Type 2 diabetes, hypertension, gout, dementia, and many cancers.3Eat more plant sources of protein…Excellent plant proteins include beans – all beans, like lentils, red beans, pinto beans, and soybeans.

When choosing products made from soybeans, stick to: Soybeans (available in most grocery store freezer sections, often described as edamame)Soymilkvanilla, original, or unsweetened Tofu (unflavored/unmarinated – found in refrigerator cases)All the above are great choices for your cholesterol profile and overall health.4Eat fewer refined grains, such as white flour. We’re a nation of “white food” eaters – white bread, white rice, white pasta, and white-flour foods like muffins, croissants, bagels, crackers, dried cereals, tortillas, pretzels, and chips.

Yes, more than half of many Americans’ typical diets are made up of hyperprocessed refined white flour, often injected with sugar, salt, and/or fat. That’s a real problem in part because the more white, or refined, grains we eat, the fewer whole grains we tend to take in. Research has found that eating whole grains can help lower both total and LDL cholesterol, and improve heart health.

In Harvard University’s Nurses’ Health Study, for example, women who ate two to three servings of whole-grain products (mostly bread and breakfast cereals) each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than one serving of whole grains per week. 2When first starting to make the switch from refined to whole grains, many people often feel a bit confused. Where to begin? What’s whole? What isn’t? The registered dietitians at the Pritikin Longevity Center start with one very simple rule.

When looking at products like breads and cereals, they recommend turning the package around and making sure the first word in the Ingredient List is “whole.” If you see the word “whole” at the top of the list, it’s a good bet that what you’re buying is in fact 100% whole grain, or close to it.

Another tip for getting more whole grains in your life comes from the chefs at Pritikin, who teach healthy cooking classes every day at the Center. “Expand your culinary horizons. There are many delicious whole-grain choices in just about every grocery store. Get beyond brown rice!” encourages Executive Chef Anthony Stewart.“Introduce yourself to a whole new world of flavors with whole grains like whole-wheat couscous, polenta (cornmeal), quinoa, wild rice, and kasha.”The really good news is that many whole grains are surprisingly quick and easy to prepare.

Often, all you need is a pot of hot water and a little stirring action. Here, from Chef Anthony, is a simple and savory recipe for whole-wheat couscous. Enjoy it for lunch, as a side dish, or as a hearty snack any time of day. Couscous & Cherry Tomatoes Here, from Chef Anthony, is a simple and savory recipe for whole-wheat couscous.

Enjoy it for lunch, as a side dish, or as a hearty snack any time of day. Course Salad, Side Dish, Vegetarian Cuisine International, Vegan, Vegetarian Ingredients1/2 red onion chopped1 cup cherry tomatoes halved1 teaspoon garlic powder1/2 teaspoon oregano dried1/4 teaspoon black pepper1 1/2 cups water1 cup couscous (whole wheat)Servings: Units: Instructions Lightly mist a medium nonstick saucepan with canola oil spray and pre-heat over medium-high heat.

Add onions to pan and sauté until softened, about 2 minutes. Add tomatoes, garlic, oregano, black pepper, and water to pan, and bring to a boil.

Lower heat and simmer until tomatoes begin to soften, about 3 to 4 minutes. Meanwhile, place couscous in medium mixing bowl. Remove tomato mixture from heat and immediately pour over couscous. Cover and let stand 5 to 8 minutes, until couscous is tender and liquid is absorbed.

Stir with fork to fluff before serving. Share this Recipe5Get moving. Regular exercise may only slightly lower your total and LDL cholesterol levels, but it often does a very good job, in combination with a healthy eating plan like Pritikin, of helping you shed excess weight, which can dramatically improve your cholesterol profile.

Just getting out for a 30-minute walk most days of the week is a great start, but for optimal health and protection from cardiovascular disease, the exercise physiologists at the Pritikin Longevity Center coach people in three key forms of exercise: Aerobic exercise…daily, a minimum of 30 minutes and optimally 60 to 90 minutes, alternating moderate-intensity days with vigorous-intensity days.“But don’t think you have to do it all at once,” says Pritikin Fitness Director Scott Danberg, MS. “If you’re pressed for time, something like 15 minutes of brisk walking in the morning, another 15 at lunch, and another 15 after dinner is an excellent alternative.”Concerned about vigorous exercise?

Afraid it might be harmful to your heart? Before launching an exercise program, it’s always important to schedule an appointment with your physician to make sure you’re in good shape for cardiovascular workouts.

At Pritikin, every guest undergoes treadmill stress testing, plus a 1-hour consultation with one of Pritikin’s board-certified physicians, before starting exercise classes. Full-body resistance…routine two to three times weekly. You don’t need high-tech weight machines, guests at Pritikin learn. Simple hand weights or resistance bands can provide a superb full-body workout, and in just 20 to 25 minutes. Stretching exercises…daily to greatly enhance overall flexibility and ability to exercise more freely.“For stretching, many of our guests really enjoy our yoga classes,” observes Scott Danberg.

“Yoga is a wonderful way to wind down after cardiovascular and resistance training.”Eating Well + Exercise For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.

3The Stanford University School of Medicine study involved 200 middle-aged Americans, all sedentary and with poor eating habits. Some were told to launch new food and fitness habits at the same time. Others began dieting but waited several months before beginning to exercise.

A third group started exercising but didn’t change eating habits till several months later. All the groups received telephone coaching and were followed for one year.

The winning group was the one making food and exercise changes together. The people in this group were most likely to meet U. S. guidelines for exercise (150 minutes per week) and healthy eating (5 to 9 servings of fruit and vegetables per day), and to keep calories from saturated fat at less than 10% of their total intake of calories.

If lifestyle changes aren’t enough…Take medications, if you need to, to lower your cholesterol into healthy ranges.

“Drugs like statins can be very effective,” says cardiologist and Pritikin Medical Director Ronald Scheib, MD, “but do continue in your efforts to eat well and exercise because a healthy lifestyle can give you far, far more than drugs alone.“With a healthy living program like Pritikin, you’re not only reducing cholesterol quickly, you’re also creating changes throughout your body that can profoundly improve your overall well-being. You’re reducing blood sugar levels and blood pressure. Other heart disease risk factors like triglyceride fats are also dropping dramatically.

You’re also reducing inflammatory factors that sicken arteries. You’re shedding excess weight. And, quite simply, you’re feeling better, much better.

Many of our guests at Pritikin tell us, ‘I had no idea I could feel this good again.’“Can any pill or combination of pills do all of the above? I highly doubt it. But a healthy lifestyle like Pritikin can.”Sources1 Archives of Internal Medicine, 1991; 151: 1389.2 American Journal of Clinical Nutrition, 1999; 70 (3): 412.3 Annals of Behavioral Medicine, 2013; published online April 21.

Author, Eugenia Killoran Health Resort Take life to the next level, and be all that you can be. That's what a vacation at Pritikin is all about. Live better. Look better. Best of all, feel better. Health Resort All-Inclusive Program Since 1975, 100,000+ people have come to Pritikin.

We are the longest-running, most scientifically documented health resort in America. Learn More Rooms and Suites Our newly renovated guest rooms at the health resort are spacious, serene, and amenity-rich.

Each has a gorgeous garden view. View Rooms Healthy Living and Food Choicestruth about truvianutrition plan for weight losssalmon health benefitsmental health spametabolic syndrome diet plan Best Weight Control and Exercise Optionsfitness camp adults30 minutes of exercise a dayweight loss resortsfamily weight loss campsweight loss retreats in florida Popular Health and Fitness Informationis coconut oil healthyhow to reduce arterial plaquehow to lower ldl cholesterol without medicationhow many fish oil pills per daydoes nitric oxide work Tags: cholesterol Eugenia Killoran Senior Editor & Writer Eugenia Killoran has been the food and fitness journalist for the Pritikin Program since 1992. She has published more than 3,000 articles, lectures, and book chapters on a wide variety of healthy living and weight-loss topics.