http___luralean.rs_kako-da-na-prirodan-nacin-smanjite-holesterol__1.xml
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Creating the body of your dreams. Tried and true diet, nutrition and training advice. How to stay sane and happy and enjoy the journey. Remember, "Life is not a dress rehearsal" Friday, February 11, 2011 Cholesterol I have a physical every single year and my Doctor does blood work for just about everything under the sun. He even says he looks for steroids because supplements are not regulated, and there have been cases where people are buying products that are contaminated... Right, or he thinks I am taking them! He checks my cholesterol as high cholesterol is a leading cause of heart disease and stroke. Thyroid disease also runs in my family, so I am careful about having that monitored annually also. He was interested in Vitamin D deficiency this time because I wear sunscreen everyday after having skin cancer.... He is also very interested in my diet, my exercise, everything. He likes to say that I am a very unique specimen, I take that as a compliment. I got a call form my Doctor's nurse the other day and she was dumbfounded. She said my numbers get better every year! She said my total cholesterol is 118 and my HDL is 52, now that is something to celebrate! Just what does the HDL do? HDL cholesterol, or "good" cholesterol, appears to scour the walls of blood vessels, cleaning out excess cholesterol. It then carries that excess cholesterol -- which otherwise might have been used to make the "plaques" that cause coronary artery disease -- back to the liver for processing. So when they measure a person's HDL cholesterol level, they seem to be measuring how vigorously his or her blood vessels are being "scrubbed" free of cholesterol. So what do I do that ensure my cholesterol level is so low? It's mainly my diet. I eat oatmeal, 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, barley and prunes. I eat fish and take lots of fish oil (omega-3 fatty acids) Eating fatty fish can be heart-healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. Image via Wikipedia I eat nuts, mainly natural peanut butter. Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy. I cook with olive oil. Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched. I avoid saturated fats and trans fats. I eat lean poultry, beef and avoid cheese and dairy. I exercise every single day and include aerobic activity regularly. I do not smoke, I don't drink much, although studies seem to indicate that one or two glasses of alcohol a day (and NO more) may help to increase HDL levels, but do nothing for lowering LDL. The problem with using alcohol as a method of increasing HDL, is that most people just don't stop with two drinks, plus, you absolutely cannot be successful on a fat losing diet if you are drinking, it just won't work. I enjoy my diet, it's a diet for life. Long Live Kristy!
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4 namirnice koje vam mogu pomoći Može li vam činija ovsene kaše pomoći da smanjite holesterol? Uz nekoliko izmena u vašoj prehrani, zajedno sa redovnim vežbanjem i drugim zdravim navikama mogu biti od velike pomoći prilikom smanjenja holesterola. Ovsena kaša, mekinje I druge namirnice sa puno vlakana Ovsena kaša sadrži takozvana rastvorljiva vlakna koja vam mogu pomoći da smanjite ‘’loš holesterol’’. Rastvorljiva vlakna mogu da se nađu i u pasulju, jabukama, kruškama i šljivama. Ova vlakna mogu da smanje apsorbciju holesterola u krv. Predlažemo vam da za doručak jedete jednu ipo šolju skuvane ovsene kaše, čime ćete uneti 6 g vlakana. Ukoliko u ovaj obrok dodate I banana, dodaćete još 4 g vlakana u vašu ishranu. Riba i ostala hrana bogata omega 3 mastima Masna riba može biti dobra za vase zdravlje zbog visokog sadržaja omega 3 masnih kiselina koje smanjuju vaš pritisak. Kod ljudi koji su doživeli srčane udare, riblje ulje ili omega 3 masne kiseline smanjuju rizik od iznenadne smrti. Preporučuje se konzumacija sledeće ribe bar dva puta nedeljno: • Pastrmka • Haringa • Sardine • Tunjevina • Losos • Iverak • Skuša Ribu trebate grilovati da bi izbegli unos loših masti. Ukoliko ne volite ribu, omega 3 masti mogu da se u manjim količinama pronađu u lanenom semenu ili ulju repice. Orasi, bademi i drugo orašasto voće Orasi, bademi i drugo orašasto voće mogu smanjiti holesterol u krvi. Preporučuje se konzumacija sake ovog voća (bademi, pistaći, indijski orah, kikiriki itd…). Ovo voće može smanjiti rizik od bolesti srca. Ipak, imajte u vidu da ih ne valja konzumirati slane ili pržene u ulju. Umesto toga, odlučite se za zdraviju blanširanu, neslanu ili sirovu varijantu. Ovo voće ima jako puno kalorija, tako da nemojte jesti vise od šake dnevno. Maslinovo ulje Malinovo ulje sadrži potentan mix antioksidanata koji mogu da snize vaš ‘’loš’’ holesterol. Ubacite u ishranu dve kašike maslinovog ulja umesto upotrebe nekih drugih masti. Maslinovo ulje možete konzumirati na razne načine: kao preliv za povrće, u marinade, pomešati gas a sirćetom kao preliv za salatu. Ono može biti i sjajna zamena za puter, na primer kao namaz za hleb. Ono sadrži puno kalorija, tako da nemojte da konzumirate vise od preporučene količine. Najbolje je konzumirati nerafinisano maslinovo ulje, ono sadrži vise zdravih antioksidanata.