Lower Cholesterol – Ten Tips For You

Ten Tips To Lower Cholesterol

High cholesterol can be due to your genetic makeup, a diet high in saturated fat and even by being overweight. If you are recently diagnosed with high cholesterol, here are ten tips to lower cholesterol:

1 Track Your Cholesterol Levels Regularly

According to the American Heart Association, if your total cholesterol is 240 mg/dL, your risk of a heart attack is double that of someone whose cholesterol level is 200 mg/dL. Most doctors would like to see the total cholesterol under 200 mg/dL, that is, LDL (bad cholesterol) below 130 and HDL (good cholesterol) above 40. By monitoring your cholesterol levels, you can help manage the right balance of cholesterol levels.

2 Educate Yourself

Learn as much as you can about cholesterol. Bear in mind that cholesterol is made and used by our bodies to perform certain vital functions. It seems that low HDL (good cholesterol) levels may increase the risk of heart disease. Saturated fat in most foods is blamed for causing high cholesterol.

It is important to find out available treatment options – both conventional medicine and alternative therapies so you can make an informed decision. The fact remains that your choice of conventional or alternative medicine depends on your current cholesterol profile, your health in general and your lifestyle. There are some people who are comfortable taking statin drugs to lower their cholesterol while others will do everything they can to avoid them. It is very important to inform your doctor of any therapies that you decide to use.

3 Lose Weight

If you are overweight, losing some of it may help lower your cholesterol level. Excessive weight can disrupt the normal metabolism of dietary fat. By losing just 5 to 10 pounds is sufficient to see some improvement in your cholesterol level. Do not embark on a crash diet but instead follow a slow and steady loss of half to 1 pound weekly. If you combine this with regular exercise, you may reduce your risk of diabetes and high blood pressure.

4 Include Regular Exercise As Part of Your Lifestyle

Set aside 30 minutes each day to do some brisk walking or moderate physical activities such as aerobics, cycling, running or swimming. This is helpful in reducing cholesterol and risk of heart disease.

5 Distinguish Between The Good & Bad Fats

Studies have shown that monounsaturated fats can reduce LDL and triglycerides while raising HDL. This type of good fats can be found in avocado, olive and peanut oils and most nuts (especially almonds and walnuts). Besides, these unsaturated fats counteract inflammation in our arteries and prevent arterial damage. Limit your consumption of saturated fats (found mainly in animal products like butter, cheese, full fat milk and fatty meats) and trans-fats (margarine, salad dressing, pastries, cakes and snack foods) as they can raise your cholesterol level.

Omega-3 fatty acids are another group of good fats. They can be found in fish like salmon, mackerel, Albacore tuna and sardines. Apparently, they are able to reduce VLDL (very low density lipoprotein) and triglycerides. However to reap the benefits of omega-3, you still have to cut back your consumption of saturated fats.

6 Increase Fiber Intake

It is a well-known fact that compared to meat lovers, vegetarians have lower cholesterol levels and lower risk of heart disease. Plant foods – fruits, vegetables, whole grains and beans are rich in fiber. There are primarily two kinds of fiber – soluble and insoluble. Soluble fiber helps to lower the absorption of cholesterol in the bloodstream.

7 Eat Complex Carbohydrates

Whole wheat pasta, brown rice, root vegetables, oats, barley and whole grain bread are all complex carbohydrates that are not only rich in fiber but also contain loads of phytochemicals, vitamins and minerals. They are helpful in lowering cholesterol. Try to limit your intake of refined carbohydrates like white bread and biscuits which can increase your risk of heart disease.

8 Drink Green Tea

A healthy alternative to soft drinks, cordials and other beverages laced with sugar, is green tea. Research has shown that it helps to lower LDL, the bad cholesterol.

9 Get Rid of Stress

Stress and its associated emotions like tension, anxiety, anger, depression cause the release of chemicals that constrict arteries and reduce blood flow to the heart, increase blood pressure and heart rate. These reactions together with elevated cholesterol can set the pace for a heart attack.

To relieve stress, simply remove yourself from the situation by going for a short walk, breathing deeply, doing a few stretches, meditating or listening to light music. This will enable you to relax and calm down.

10 Quit Smoking

Smoking not only lowers HDL, the good cholesterol but it also promotes a major risk for heart disease.

Seven Tips For a Natural Anxiety Remedy

Herbal and other natural remedies are becoming increasingly popular as a substitute to prescription drugs for the treatment of anxiety. Using a natural anxiety remedy makes a safer alternative to anti-anxiety medications which can often be habit-forming or cause side effects.

The following seven tips are only some of the readily available natural remedies.

1. Herbal teas are many and varied, each with their own curative properties. Those known to be particularly helpful for anxiety and stress include teas made from Chamomile, Lemon Balm Skullcap, St John’s Wort and Valerian.

2. Laughter really is the best medicine. Laugh every day, even if you need to fake it. Wearing a smile is the start of laughter and is infectious.

3. Massage can cause your body to release natural painkillers and can relieve stress and anxiety and tension in muscles. It may boost your immune system. As a relaxation, massage is often done in conjunction with the use of relaxing potions and oils.

4. Get your finances sorted and don’t bury your head in the sand. This is particularly important in the current economic climate as stress and anxiety are rife.

5. Learn breathing techniques and breathe deeply. When we are stressed and anxious we tend to breathe shallowly which intensifies the problem.

6. Exercise daily whether you take a walk, ride a bike, try yoga or any other physical activity that you enjoy.

7. Meditation has been shown to significantly lower anxiety. Find a quite place, clear your mind and actively relax. Do this at least 15 minutes for three or four times a day.

Most people would agree that trying a natural remedy for stress and anxiety is far better than the use of medications. They are easily available, cost less and are non-addictive. A natural anxiety remedy benefits us in many ways, not least of all by contributing to our general well being.

Tips for Migraine Headache Medication

Many individuals are suffering from Severe Migraine Headaches around the world. There are many Medications available now a day. There are many tips available now a day for dealing with the severe Migraine Headache pains now a day. But any how these diseases are or can be easily managed with proper and recommended medications. On the other hand, the appropriate treatment for this pains also depends upon the type of headache you have. 

Before you know the tips for this Medication you must also know the types of these Medication. There are basically 2 types of Migraine Headaches medication strategies which are as follows:

1. Abortive – these drugs are used for stopping this disease. When it comes to abortive medication, the idea is usually to get the medicine into your body as quickly as possible.

2. Preventive – as clear from the name, this drug is used to prevent the Migraine Headaches. 

Following are some tips for Migraine Headache Medication

1. First of all, you and your doctor are partners in developing, adjusting, and following an effective migraine or headache treatment plan. Talk about what you expect from medications so you can know if your treatment plan is working.

2. Before any medication is prescribed, tell your doctor if you have any allergies. Also tell your doctor about all other medications you are taking including over-the-counter medications, vitamins, and herbal products.

3. Keep track of drugs you have previously tried and failed, so your doctor doesn’t prescribe them again.

4. When travelling, keep your medications with you so you can take them as scheduled. On longer trips, take an extra week’s supply of medications and copies of your prescriptions, in case you need to get a refill. 

But the best key of getting rid of the this pains is predicting if you have a symptom of migraines or something else will give you the keys you need to find the right treatment so that the Migraine Pains are waved away from your body before they even arrive. Also, with some relatively simple lifestyle changes like regular sleep patterns, moderate exercise and a proper diet many persons who experience migraines can greatly reduce the occurrence without excessive need for medication.