How Can You Lower Your Cholesterol?

How Can You Lower Your Cholesterol?

By Prachi Singhal  on: 17 May 2017
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Are you feeling pretty confident that you know everything there is to know about cholesterol? Are you less worried now about your 5-steak-per-day diet, knowing that dietary cholesterol intake isn't as scary as"they" would have you believe?

You came back from your doctor and he said that your have "high cholesterol"?

Its okay!! Don't Worry : there are some more natural, less pharmaceutical ways to fight off heart disease. (If you incorporate these action items into your daily life)

A low-fat diet used to be what was recommended for lowering cholesterol and preventing heart disease. Diet recommendations have now changed and are focused on making sure you are getting enough omega-3 fats, which can raise your good cholesterol, avoiding trans fats and limiting saturated fats, which can increase your bad cholesterol.

Besides medication, there are some all-natural ways you can lower your cholesterol:

  • Aerobic Exercise
  • Diet
  • Supplements

I wrote them in that order so they wouldn't have the acronym "SAD" By fighting cholesterol on all three fronts you may have a better chance of lowering it, and thus lowering your risk of heart disease.

  • Exercise Lowers Cholesterol

So how does exercise lower your cholesterol? Exercise raises the level of your lipoprotein lipase (LPL) enzymes which in turn attach to triglycerides to essentially remove them from the bloodstream, thus lowering your triglyceride levels too.

Exercise also increases the size of both LDL and HDL cholesterol, which means that the LDL can't nestle into the tiny nooks & crannies of your heart and blood vessels.

  • Food For Lower cholesterol

In addition to exercise, certain foods are known to help lower cholesterol.

Oatmeal : Oats contain a substance called beta-glucan which absorbs LDL cholesterol and removes it from your body.

Fish : Especially those high in omega-3 fatty acids, like salmon, herring, sardines, and tuna, can lower your cholesterol.

Chia Seeds and Flax seeds : You know those novelty terra cotta Chia Pets that grow little greens? Eating the seeds rather than planting them may help reduce your LDL.

Walnuts : Also high in omega-3 fatty acids (unlike most other nuts), which can help slow down the growth of plaque in your arteries. Other nuts, like almonds, pecans, pistachios, and peanuts also help to lower cholesterol.

Okay, let's take a break. Breath in and out.!!

I hope that this blog will help you make more informed decisions about what you put into your body and what you do with it.


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YES! This is for you if  you are below a healthy weight, putting on pounds can prove difficult. A common -- and wise -- tip for gaining weight is to eat calorie-dense foods that provide a large amount of nutrients in small servings. At 90 calories per tablespoon, peanut butter is an ideal candidate. To gain weight with peanut butter, look for every opportunity to fit it into your diet. Incorporating just 1 tablespoon of peanut butter per meal, on a six-meal-a-day diet, adds over 500 calories to your daily caloric intake. Mix peanut butter in hot cereals, spread it on fruits, vegetables and crackers, slather it on toast or sandwiches or eat a spoonful after your meal. Do not eat more than six servings of peanut butter per day to avoid consuming unhealthy amounts of fat. Having smoothiesis  is an easy way to sneak in more weight gain before or after your meals. Make smoothies with fresh fruits or vegetables, a bit of frozen yogurt or ice and a dollop of peanut butter for a nutrient-rich drink. Peanut Butter Alternatives: Although peanut butter is a good choice for weight gain, experiment with other nut butters -- or nut butter blends made from multiple types of nuts -- for flavor and nutritional variety. Almond and cashew butters have approximately the same number of calories as peanut butter. Almond butter offers more bone-strengthening calcium, while cashew butter has a little more brain building omega-3 fatty acids. Cashew butter is lower in protein though, with just 4 grams per 2-tablespoon serving. Use these nut butters to add calories in the same way you'd use peanut butter. So, Hope this blog would be helpful to those are in queue to gain weight for boosting the confidance.!!
Prachi Singhal

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Dietician in Gurgaon, India 

Prachi Singhal ,a clinical dietician, blogger and human who believes in healthy living.Dietician Prachi Singhal is a nutritionist based in Gurgaon. Nutritionist Prachi Singhal is a weight loss diets expert. She is helping people to reach to their health related goals with her healthy diets & lifestyle. Dietitian Prachi Singhal provides weight loss diet consultations online. Online diet consultation, customised online diet plans, personalised Diet chart are provided for services like fast and healthy weight loss, healthy weight gain, control and manage diabetes , healthy online diabetic diet,weight loss for kids, diet for pregnant women, post pregnancy weight loss, renal diet, classic mat pilates, diet for athletes, healthy lifestyle program and other disease management. Zeal wellness, under the guidance of Dietician Prachi Singhal, aims towards lifestyle modification to motivate people for better health with happy brain.I,Dt.Prachi Singhal {awarded  "The Best Intern Dietician" in SDMH hospital,INDIA},has the passion to achieve perfect weight by diet plans ,but also make you stand with better health status than you were  before.Dt.PrachiSinghal is Gurgaon based Clinical Dietician and an MBA in "Hospital &Healthcare Management" She has sound knowledge of various types of therapeutic diets for different disorders, cardiovascular diets , diabetic and renal diets,weight loss /gain.She believes to make your diet as"best friend" in weight loss and let your bump be the indicator of satisfaction,a perfect feeling of health -light yet fullfilling and nourishing.With her experience , she is very passionate to make you achieve your goals towards weight loss in obese childhood /teenagers,comtrol diabetes by diets,diets for pragnent/lactating women.Post pragnency diets and daily dietary management.Dt.Prachi Singhal provides personlised diet charts;customised diet plans;online consultationsof various dietary management .Email and phone consultation are also provided if you are stucked in hactic schedule or staying in remote locations.In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic;  Zeal Wellness by Dietitian Prachi Singhal " helps you attain optimal health by online diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  She is one of the best Dietitians in United Arab Emirates. Looking for top online weight loss diet in Gurgaon or a Dietician in Gurgaon? Interested in excellent weight loss service online or in Gurgaon? Then contact famous weight loss diet consultant Diet Specialist Prachi Singhal .You can view our testimonial, weight loss success stories and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. One of the leading weight loss consultant in Gurgaon.Nutritionist Prachi's major area for diet counseling is therapeutic diets, weight gain, weight loss, diabetes, pre and post natal program, diet for glowing skin, diet for pcos, heart related problems specially pertaining to cholesterol. With a right diet a 100 % reversal can be brought down where the blood sugar level can be completely controlled for a better and disease free life.Diet Consultant Prachi's  diets aims at overall nutritional correction with comprehensive individual assessment, with long term results and  benefits. Lets make life better by bringing in a total lifestyle change!!Email & phone consultation is also provided. If you're looking to consult best dietitian in Gurgaon then do register on this eClinic.
Prachi Singhal
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