One of the most frequent questions I get is about High Cholesterol. One of my best friends works out (he is a blackbelt in both Hapkido and Tae Kwon Do), is tall and slender, eats all the right foods, and still has to work to control his High Cholesterol. Sometimes your genes / heredity really make you work to stay healthy.
So, until my friend had High Cholesterol, I didn't know the basics of it... good cholesterol and bad cholesterol, good oils, bad oils... it is all quite confusing... they have done a pretty good job though to educate the general population about the basics of Cholesterol. So that we are all on the same page - a brief overview. Cholesterol is a fatty substance that is made in the liver. When you get your Cholesterol tested you should be given three numbers - your total count, your HDL (good), and your LDL (bad) cholesterol. Your total number should be below 200mg/Dl. 60mg/Dl is considered good for your HDL. 129mg/Dl is considered good for your LDL. The higher the HDL and the lower the LDL the better. And your triglycerides should be under 150mg/Dl.
As I alluded to above, exercise and diet both play a big part in healthy cholesterol numbers. Exercise is one of the most effective ways to reduce cholesterol numbers. One of the ways it helps is that he helps to move the LDL to the liver to be broken down. The more vigorous the exercise the better - you should be doing a minimum of 30 minutes of cardio daily. Not only does it help break down the bad cholesterol but it also increases the number of your HDL. So you get double benefits with exercise. Maintaining optimal weight is also a factor with cholesterol as carrying excess weight increases the LDL that the liver must process.
Certain foods help keep your body alkaline and help maintain good cholesterol numbers - you might be surprised at several of them... almonds, walnuts, oatmeal, blueberries, salmon / tuna, red wine, soy, extra vergin olive oil, cayenne, green tea, apples, shitake mushrooms, artichoke, garlic, avocado, and dark green leafy vegetables. And again, if there is a list of what you should eat... there is also a list of what to stay away from: fast food, fried food, processed foods, junk food, dairy, tropical oils, and sweets / baked treats. You also have herbs that help - fenugreek, cayenne, garlic, hawthorne berries, flax seed, ginger,
Since LDL is broken down in the liver, good liver health is necessary... which means lowering alcohol and caffeine intake and increasing the intake of foods high in B complex vitamins, magnesium, vitamin C, vitamin E, zinc, and iron. Green leafy vegetables, broccoli, organic fruit juices, nuts, seeds, legumes, cabbage, cauliflower, kale, and brussles sprouts.
Exercise and Eat your way healthy. :)
So, until my friend had High Cholesterol, I didn't know the basics of it... good cholesterol and bad cholesterol, good oils, bad oils... it is all quite confusing... they have done a pretty good job though to educate the general population about the basics of Cholesterol. So that we are all on the same page - a brief overview. Cholesterol is a fatty substance that is made in the liver. When you get your Cholesterol tested you should be given three numbers - your total count, your HDL (good), and your LDL (bad) cholesterol. Your total number should be below 200mg/Dl. 60mg/Dl is considered good for your HDL. 129mg/Dl is considered good for your LDL. The higher the HDL and the lower the LDL the better. And your triglycerides should be under 150mg/Dl.
As I alluded to above, exercise and diet both play a big part in healthy cholesterol numbers. Exercise is one of the most effective ways to reduce cholesterol numbers. One of the ways it helps is that he helps to move the LDL to the liver to be broken down. The more vigorous the exercise the better - you should be doing a minimum of 30 minutes of cardio daily. Not only does it help break down the bad cholesterol but it also increases the number of your HDL. So you get double benefits with exercise. Maintaining optimal weight is also a factor with cholesterol as carrying excess weight increases the LDL that the liver must process.
Certain foods help keep your body alkaline and help maintain good cholesterol numbers - you might be surprised at several of them... almonds, walnuts, oatmeal, blueberries, salmon / tuna, red wine, soy, extra vergin olive oil, cayenne, green tea, apples, shitake mushrooms, artichoke, garlic, avocado, and dark green leafy vegetables. And again, if there is a list of what you should eat... there is also a list of what to stay away from: fast food, fried food, processed foods, junk food, dairy, tropical oils, and sweets / baked treats. You also have herbs that help - fenugreek, cayenne, garlic, hawthorne berries, flax seed, ginger,
Since LDL is broken down in the liver, good liver health is necessary... which means lowering alcohol and caffeine intake and increasing the intake of foods high in B complex vitamins, magnesium, vitamin C, vitamin E, zinc, and iron. Green leafy vegetables, broccoli, organic fruit juices, nuts, seeds, legumes, cabbage, cauliflower, kale, and brussles sprouts.
Exercise and Eat your way healthy. :)
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