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Cholesterol and Your Body(Read
This Article Carefully)
What
is cholesterol? Cholesterol is a solid, waxy substance produced
by all animals as part of their normal metabolism. While cholesterol
is not itself a fat, it is always found with fats in animal derived
foods. Technically cholesterol is classed as a "lipid",
a group of fat and fat-like substances that are insoluble in water
but soluble in fat solvents. Studies have shown that 60-70% of all
blood cholesterol is produced by the liver, not from pre-formed
cholesterol in foods.
The liver manufactures two main carrier molecules, LDL and HDL,
which bind with cholesterol. LDL (Low Density Lipoprotein) carries
cholesterol to all the tissues in the body. It may be used for various
metabolic functions, such as repair of cell membranes and hormone
production. LDL-bound cholesterol tends to stick to damaged artery
linings, where it may accumulate, later plugging up arteries and
blocking blood flow. Hence LDL cholesterol is known as the "bad"
cholesterol.
HDL (High Density Lipoprotein) carries cholesterol back to the liver
from tissues throughout the body. The liver may convert HDL cholesterol
to bile salts which are dumped into the intestine. There, they may
be excreted from the body, if the diet is high in fiber. The body
rids itself of excess cholesterol by the excretion of cholesterol
in the form of fiber-bound, used bile salts. In this case, HDL cholesterol
is known as the "good" cholesterol. Current research shows
that total blood cholesterol levels should ideally measure under
200 mg.% and definitely under 250mg.%. Certain lifestyle measures
can be helpful in lowering total and LDL cholesterol, while raising
HDL cholesterol:
a) regular aerobic exercise - jogging, brisk walking, swimming,
etc.
b) routine of stress reduction techniques - meditation, prayer or
laughter
c) reductlon of dietary fats and simple sugars from your diet
d) no smoking and minimal alcohol intake
e) high fiber diet - whole grains, beans lentils, peas and fresh
vegetables
f) using olive oil as the main cooking oil
g) eating a lot of fish that is rich in fatty acids - sardines,
salmon or cod
h) avoiding animal foods fried in oil and reduced intake of hydrogenated
vegetable oils, shortenings and margarines
Some additional tips on different ways that fibers, vitamins, minerals
and fatty acids may improve the body's cholesterol balance include:
a) lowering food cholesterol absorption by including pectin, alfalfa
seeds, guar gum, oat and rice bran in your diet
b) decreasing reabsorption of bile salts from the intestine by including
calcium, beta sitosterol, guar gum and psyllium husks in your diet
c) reducing total blood cholesterol levels by using all the fiber
foods mentioned above, GTF chromium, copper, calcium and vitamins
C and E (these also raise the HDL levels)
d) lowering LDL cholesterol levels with oat bran, guar gum, copper
niacin (B-3) and vitamin C.
By implementing the above lifestyle suggestions and diet practices,
you can take preventive measures in lowering your LDL cholesterol(Author)
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