Cholesterol Lowering Secrets

Research have proved that there is a definite relationship between high cholesterol and heart disease. It is true that when you reduce cholesterol you reduce the overall risk of a heart attack. The following tips are essential for you to know about the ways you can lower cholesterol safely and naturally.


Regular Exercise
It is a fact that there good cholesterol and there bad ones too.You should aim at improving the good cholesterol (HDL) and reducing the bad cholesterol(LDL). Regular exercise help raise the level of good cholesterol which in turn helps clear the bad ones. Working out for thirty minutes to one hour four to five days a week will be okay to achieve this.


Eat More Of Fiber
It have been proved that fiber binds to bile acid in the intestine to reduce the re-absorption of cholesterol into the blood stream. You can increase fiber intake by eating plenty of plant foods.

Consumption Of Omega 3 Fatty Acids
You can lower bad cholesterol level by consuming more of omega 3 fatty acids.This you can achieve by increasing your daily consumption of fish especially the cold water species like salmon. Fish oil contains a high percentage of omega 3 fatty acid.


Quit Smoking
Quitting smoking can help improve your HDL cholesterol,reduce your blood pressure and also reduce your risk of heart attack and disease.

Drink Alcohol Moderately
Drinking too much alcohol can lead to serious health issues such as high blood pressure, heart failure and stroke. Moderate intake of alcohol can help increase the level of HDL cholesterol in the body.

Weight loss tips for busy people

In order to lose weight, one must make a few lifestyle changes as well as a total commitment. What happens if you’re too just too busy? No matter how busy you might be, you can never be too busy to lose weight. You have to approach weight loss the way you approach your business; this means:

·         1.Total commitment to the cause

·        2.  Failure is not an option

·        3.  Never give up until you reach your goal

If you put as much effort into your weight loss plan as you do your job, keeping it like an appointment, then there is no reason why you shouldn’t be just as successful. If you are truly dedicated to losing the extra pounds, then you must understand that it requires a few lifestyle changes. There is nothing too drastic, just small changes that will benefit you in the future because you will look and feel better. 

Find time to do some form of physical activity each day

The first task is to find time for physical activity. It is best to find something that you enjoy doing or even rotate between of different activities so that you don’t get bored. However, if you choose a regular exercise routine, it is best to do it first thing in the morning and schedule a time each day for this. The good thing about doing your exercise in the morning is that it makes you feel good all through the day. Once you get home from work, you won’t have the excuse of being too exhausted to get it done.

Eliminate sweet treats from your daily diet

Once you have established an exercise plan, it is time to change your diet. The first thing you need to do is replace all the junk food in your meal plan with healthy options including fresh fruits and vegetables. You also need to mind what you eat at work each day. If there are no healthy options available at work, then you need to bring your own food to work so that you can still stick to your diet. Many people have issues with eating snacks. You can still snack at work or home if you want. Instead of eating something sweet or fatty, opt for a fruit plate or some delicious nuts.

Drink at least eight glasses of water each day

Water is an essential component in living healthy. It helps to keep your body refreshed throughout the day, and the best part of all is that it has zero calories. This means you can drink as much as you want and you will not gain a pound. Try to drink at least 8 glasses of water per day. You can even have a glass before each meal so that you eat less at mealtime. 

 Limit your caloric intake

One final weight loss tip is to limit your caloric intake to at least 300 calories less than before starting your weight loss plan. This is not very hard to do. It simply means paying special attention to the portion and size of the food you eat. If you generally have seconds at dinner, then try to break out of that habit. If you usually have soda with your meals, replace it with water. If you eat after your dinner, then chose something healthy like a fruit plate. You will be surprised to know how these simple changes can make a big difference in your weight loss efforts.