Study shows that the effects of high cholesterol tend to develop over the course of many years, and are primarily due to a condition called atherosclerosis, which is the narrowing and hardening of arteries. A solution to this aggravating problem is diet; a healthy and balanced diet. Most medical advisor recommends changes in their patients diet while taking up medication, may it be drug- therapy or physical activities. However, if not given proper attention, this condition may develop into illnesses including angina, coronary heart disease, heart attack, and stroke. Lowering cholesterol level is the best way to prevent or control the effects of high cholesterol in the blood. In doing so, we can also lower the risk of these illnesses or can even spare the lives of those who are suffering from these illnesses by having a well maintained diet. Like an old cliché goes, an early prevention is better than a cause. A combination of a healthy and balanced diet would be great in reducing high cholesterol level. While on a diet, we need to obtain all nutrients the body requires. Our goal is to provide variety in our diet, consume more grains, fruit and vegetables, lower fat intake, reduce sugar intake and lower salt intake. There are five basic food groups to get familiar with that must be eaten in variation but in correct proportions. The first group composing of breads, rice, potatoes, pasta, noodles and cereals contains high levels of fiber which reduce the amount of fat absorbed. Next group is composed of fruits and vegetables; these foods are known to have low level of fat. They provide simple chain of carbohydrates and Phytochemicals to increase energy level and essential vitamins and minerals especially anti-oxidants to slow down a... ... middle of paper ... ...rcise lower down your weight; it is known to be an effective way to burn down calories and unwanted fats, it will be easier to keep your weight under control. With all of these positive benefits of exercise, there is no reason for us to live a sedentary life. Myriads of physical activities in different categories can be practice regardless of age, sex, occupation and lifestyle; there is no way to excuse ourselves in doing those exercises. Regular physical activities tone our muscles and our body adapt to more tenuous exercises which means we can do things easier. Keeping ourselves physically active reduce our risk of illnesses and if combined with a healthy balanced diet, it will make us lose weight faster. Diet and exercise are effective yet natural ways to achieve a healthy body and an active lifestyle; with this we can enjoy the gift of life and its wonders.
The best ways to reduce high levels of cholesterol are by practicing good eating habits accompanied by regular exercise. Indulging in an unhealthy lifestyle or over indulgence when eating meals increases your risk for higher cholesterol levels.
Hypercholesterolemia is the presence of high levels of cholesterol in the blood. Cholesterol is a waxy fat-like substance and is a major class of lipid, so it gets into the blood by lipoproteins [1]. A high level of lipoproteins is unhealthy. A high level can result in an elevated risk of atherosclerosis and coronary heart disease [2]. The high levels of lipoproteins are often influenced by a combination of genetic and environmental factors such as obesity or dieting habits [2]. High cholesterol can be caused by mutations in the following genes: APOB, LDLR, LDLRAP1, and PCSK9 [3]. Mutations in the LDLR gene are responsible for causing familial hypercholesterolemia, which is the most commonly seen form of inherited high cholesterol [3]. The LDLR gene contains instructions for making LDL receptors or low-density lipoprotein receptors. LDL receptors play critical roles in regulating levels of cholesterol in the blood by removing low-density lipoproteins from the bloodstream. Mutations in the LDLR gene can make the amount of LDL receptors produced less than normal or affect their job of removing the low-density lipoproteins in the blood [4]. People who have these mutations will have higher levels of cholesterol. There are many ways that the environment can affect the levels of cholesterol in the blood. Reducing the amount of dietary fat you consume lowers the total amount of cholesterol in the blood [5]. Sucrose and fructose can raise the amount of LDL in the blood. Reducing fatty foods will however lower the amount of LDL [5]. Having a healthy body and maintaining physical exercise plays a key role in keeping your cholesterol at a healthy level. If you are overweight or obese you can lower your cholesterol levels by simply losing ...
Exercising regularly can help prevent excess weight gain or help maintain weight loss. You don’t need to go to the gym to exercise, doing small actives such as walking somewhere sort distance instead of taking the car or even do some exercises whilst watching T.V. Exercising boost energy, reduces stress, helps you sleep better and lifts our mood. It’s important to eat regular to ensure that your body gets the required amount of energy to move. Skipping a meal doesn’t help loss weight, it means that you will be more likely to eat more during the next meal.
It can be prevented naturally by practicing vegetarianism which refers to those who practice a diet low in meat and fish or may not consume meat products at all. Vegetarianism diet offers an advantage because people who practice or change their lifestyle to no meat consumption have lower body mass index (BMI), and can reverse the effects of atherosclerosis. (reducing, 2010). However, people have to be careful while practicing it because a poorly vegetarian diet can cause anemia, fatigue, decreased zinc, decreased vitamin C. Also it can decrease B12 and this may cause neural tube defects, congenital heart defects, dementia, and Alzheimer’s disease. It is very important to educate vegetarians to have a vitamin B supplementation to prevent another type of conditions. (reducing, 2010). There is another way to prevent or reverse heart disease by consuming seven heart nutrients which are fiber, fish oil, magnesium, vitamin D, vitamin K, zinc, and COQ10. Also, there are statin drugs such as Crestor (rosuvastatin) and Lipitor (atorvastatin) that are being prescribe to cholesterol-lowering but there is a concern about their safety and effectiveness. There is an alternative to these types of drugs. The statin alternatives are Niacin (B3) known to be effective in lowering blood cholesterol and triglyceride levels, and citrus flavones that work blocking the enzymes in the liver
There are many risk factors which can lead to the development of atherosclerosis. As can be expected, one of the risks factors for atherosclerosis is related to the abnormal level of blood lipids. The role of abnormal blood lipids in the development of atherosclerosis is providing the boost required for lipid to be transported to cells, as well as the production of reactive oxygen and free radicals (p.700). Moreover, the quantity of cholesterol carried by low-density lipoproteins (LDLs) in the arterial wall is critical in the development of atherosclerosis (McCance
Exercise is often thought of in a positive light. It is common belief in today’s society that a healthy diet and a regular exercise routine will lead to a long, healthy life. And in the simplest sense of the word, it will.
The tendency to build up high cholesterol may run in families, but extremely high levels are usually the result of a poor diet high in saturated fats and calories, along with little or no exercise. In some cases, high levels of cholesterol may be associated with undiagnosed medical symptoms such as diabetes or low thyroid function. According to the American Heart Association, there would eventually be a 50 percent lower rate of heart disease if Americans would lower their blood cholesterol levels by 25 percent. These statements find confirmation in a 1984 report done by the National Heart, Lung and Blood Institution on the results of a 10 year study. It showed that for every 1 percent of lowered cholesterol, the chances of a heart attack are lowered by 2 percent.
Following a healthy lifestyle has now become an emerging trend. Research and many studies have proven that merely exercise will not entitle an individual as healthy. A good nutrition
In addition to helping to control your weight, research shows that regular physical activity can reduce your risk for several diseases and conditions and improve your overall quality of life.
Sedentary lifestyles have greatly contributed to obesity, and to the diseases affecting to the respiratory and cardiovascular systems. It has been shown that physical inactivity reduces our strength, results in low energy levels, and causes obesity. It is therefore very essential to ensure we that lead a physically active life. Exercising regularly is the key to a healthy life. However, this is hampered by factors like lack of motivation, time and money.
Adding exercises into one’s daily routines can change their whole lifestyle. Many people look at exercise as being something just for people who want to lose weight or to become muscle bound, but there are a great deal of benefits that can be received from exercising regularly. Of course gaining muscle and losing fat are the two most popular reasons that usually attract people to the gym, but they make up a small part of the potential benefits that can be achieved with exercise. There are several ways in which I have benefited in my life from exercising regularly, besides just making me bigger and stronger. It has made me become more organized, helped me make better decisions, and motivated me to take on new challenges in life.
Exercise will help to control your weight. It will also reduce the risk of cancer and diabetes. Experts recommends children and teens to get at least an hour of exercise everyday. Adults should exercise for two hours and thirty minutes weekly. Exercise does not only mean, go to the gym and work out on treadmills and such. Taking your dog for a walk, gardening, and everyday chores are considered exercise too. Daily exercise can relieve some stress because it can stimulate brain chemicals leaving you to feel more relaxed and happy. It can also boost up your self esteem and confidence because if you’re working out, your appearance would most likely improve. Another great reason for exercising is that it will boost your energy, and you will have more energy because of all the muscle you built up.
To keep the body at optimum level, you need to take the necessary steps to maintain your health as well as prevent the onset of diseases. It is therefore important to adopt a healthy and active lifestyle—by eating nutritious food, doing daily exercise and using natural health products.
Exercising helps in many different ways such as gaining muscular strength and ability. A person's desire is to lose weight and have a perfect toned figure, but it also helps ease a lot of other conditions as well. Exercising is considered to be a mood booster. It helps improve self esteem and will lower depression. It will make a person a lot happier, and will help bring a positive reaction in the body. Physical activity is very important for obesity. It is really important for obese children or adults to get some form of exercise in their lives. It can be very beneficial for them and can help prevent long term illnesses. People that exercise on a daily basis do it because it helps them feel more positive about themselves and they will be more energized, motivated and focused for the day. It gives people an excessive amount of happiness.
Exercise and eating healthy are two of the most important things you need to do to take care of your body properly. Both exercise, and eating healthy, have many advantages and benefits. They help with multiple things needed throughout your life. These things include growing physically, mentally, and if you are religious, spiritually as well. All of this adds up to your body functioning in the highest and best way possible.