Drinks to Lower Cholesterol

Author
by KAY UZOMA 

High levels of bad cholesterol and total cholesterol increase your risk of heart disease and stroke. Total cholesterol takes into account levels of both low-density lipoprotein, or bad cholesterol, and high-density lipoprotein, or good cholesterol. According to the Mayo Clinic, your diet plays a critical role in reducing cholesterol levels. Adding particular beverages to your diet may be beneficial.

Green Tea

Green tea contains the highest levels of antioxidants known as polyphenols. According to the University of Maryland Medical Center, several studies show that this beverage can lower LDL cholesterol and total cholesterol levels. It also boosts levels of HDL cholesterol, which sweeps bad cholesterol from your arteries. Researchers believe that green tea’s polyphenols inhibit absorption of cholesterol in the intestines and enhance its excretion from your body.

Berry Juice

Berries help reduce blood cholesterol levels, but some are more effective than others. In a study conducted by the University of California at Davis, researchers found that fresh berries significantly decreased LDL cholesterol. Blackberries were the most effective, followed by red raspberries, blueberries and strawberries. More research is needed to determine the amount of berries or juice people should consume to lower cholesterol. However, drinking more berry juice on a regular basis may be beneficial.

Tart Cherry Juice

Tart cherries are loaded with antioxidants that provide several benefits, including reducing cholesterol levels. In a study conducted at the University of Michigan Cardiovascular Center, rats that received whole tart cherry powder as part of a high-fat diet had significantly lower levels of cholesterol than other rats. Cherry juice is readily available at supermarkets and natural health stores. However, you can also make your own at home using dried cherries or cherry powder.

Ginger Tea

Ginger has been used medicinally for centuries to treat health problems such as nausea and diarrhea. Preliminary studies also indicate that it may also help lower cholesterol and prevent atherosclerosis, according to the University of Maryland Medical Center, which recommends not consuming more than 4g of ginger daily.

Caution

While green tea and ginger tea are generally safe, in some cases they may cause side effects. For instance, drinking too much green tea may cause insomnia, dizziness or irritability. Ginger tea may cause heartburn or stomach upset. Also, these drinks can interact with certain medications. Consult your doctor about consuming these drinks to control your cholesterol levels.

For further information log on website :
http://www.livestrong.com/article/282496-drinks-to-lower-cholesterol/

Does Drinking Orange Juice Lower Your Cholesterol?

Author
by SHANNON GEORGE

Having healthy cholesterol levels is important for heart disease prevention. In addition to avoiding high-cholesterol foods, adding certain healthy foods to your diet may benefit cholesterol levels. In particular, drinking orange juice may affect levels of total cholesterol, low-density lipoprotein cholesterol, the "bad" cholesterol, and/or high-density lipoprotein, the "good" cholesterol. Evidence regarding OJ's effects on cholesterol is not conclusive. The amount and kind of orange juice you drink, and also whether you already have high cholesterol, may affect the degree to which drinking orange juice benefits your cholesterol status.

Orange Juice and LDL Cholesterol

Limited clinical research indicates that drinking pure orange juice may lower levels of LDL cholesterol in some people. A study published in "Nutrition Research" in October 2010 determined that subjects with high cholesterol were able to lower their LDL levels by consuming 750 milliliters per day of orange juice for 60 days. Orange juice consumption did not lower LDL in subjects with normal cholesterol levels. Another study, published in "Arteriosclerosis, Thrombosis and Vascular Biology" in March 2004, concluded pure orange juice produced no LDL-lowering effects among mildly hypercholesterolemic subjects -- those with high cholesterol levels.

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Sterol-Fortified Orange Juice

Plant sterols, or phytosterols, are natural, plant-derived compounds that inhibit the absorption of cholesterol. According to the Linus Pauling Institute, two controlled clinical trials indicate that drinking orange juice with added plant sterols can benefit your cholesterol by lowering LDL levels. One of these studies, the trial published in "Arteriosclerosis, Thrombosis and Vascular Biology" in 2004, concluded that unlike regular orange juice, an eight-week regimen of 2 grams per day of plant sterol-fortified orange juice significantly decreased LDL and total cholesterol levels in mildly hypercholesterolemic subjects.

Orange Juice and HDL Cholesterol

The 2010 "Nutrition Research" study and 2004 "Arteriosclerosis, Thrombosis and Vascular Biology" study concluded, respectively, no benefit of regular or phytosterol-fortified orange juice for HDL levels; however, other research, published in "The American Journal of Clinical Nutrition" in November 2000, concluded that consumption of 750 milliliters, but not 200 milliliters or 500 milliliters, of regular orange juice daily raised HDL levels among subjects with moderate hypercholesterolemia. Researchers speculated the flavonoids in orange juice were likely responsible for its HDL-raising effects.

Other Ways to Lower Cholesterol

While drinking orange juice may or may not lower your cholesterol, other simple actions may improve your cholesterol status. According to "Reader's Digest," research has linked the following foods with beneficial effects on blood cholesterol: red wine, olive oil, black tea, cinnamon, whole-grain bread, brown rice, oatmeal, cranberry juice, grapefruit, honey, edamame, soy milk, avocado, purple grape juice and spreads containing plant sterols. Getting regular exercise, including strength training, is another way to lower total and LDL cholesterol.

For further information log on website :
http://www.livestrong.com/article/534018-does-drinking-orange-juice-lower-your-cholesterol/

What are Sedentary, Moderate & High Activity Exercise Levels?

Author
by MARIA CHRISTENSEN 

Your heart is a little like a machine that gets dialed to low, medium or high depending on the intensity of the exercise you're doing. However, machines aren't human, so if you've been leading a sedentary lifestyle a low-intensity workout can still dial your heart to high. Activity levels are often determined by how hard your heart works when you exercise. They also describe the types of activities and exercises you typically perform in a week and your overall fitness level.

Sedentary

A sedentary activity level describes someone who gets little to no exercise. If you spend a lot of time sitting at a desk or watching television, without working out regularly, you’re considered sedentary. The activity you do perform during your daily routine is low-intensity. When you exercise at a low-intensity level, you are able to breathe normally, and are able to sing while you perform an activity. Under normal conditions, low-intensity exercise will not make you sweat. Examples might include taking an easy walk, stretching, shopping and light gardening. At this level, health care professionals will likely recommend that you start a regular exercise regimen to strengthen your heart and improve overall health.

• • Moderate

If you do exercise but get less than the 2 1/2 hours per week of the moderate aerobic activity that the Centers for Disease Control and Prevention recommends, you’re at a moderate activity level. With aerobic exercise at a moderate intensity level, you breathe harder and deeper than at a sedentary level. You can't sing any tunes, but you can hold a conversation as you take a brisk walk, which is a good example of a moderate level exercise. After around 10 minutes of exercise, you should break into a sweat. Mowing your lawn, riding a bike on level surfaces and playing doubles tennis are examples of moderate exercises.

High

If you work out vigorously for at least one hour and 15 minutes every week, you’re at a high activity level. At a vigorous level of exercise your heart is working at maximum efficiency. Talking will be difficult at this level and you will breathe rapidly. You will break into a sweat after just a few minutes doing exercises like biking or hiking on hills, jogging, swimming laps, playing basketball or high-intensity aerobics.

Tips

It’s helpful to know your maximum heart rate to monitor your progress during exercise. Subtract your age from 220 to determine your maximum heart rate. Your target heart rate will fall between 40 to 85 percent of the maximum heart rate when you are exercising. If you're sedentary, aim at the lowest point of your target heart rate. After a few weeks you may be able to increase your exercise level to moderate, working your way up to the high end of your target heart rate. If vigorous activity is too much for you, you can gain the most benefit by exercising moderately for five hours per week.

For further information log on website :
http://www.livestrong.com/article/401892-what-are-sedentary-moderate-high-activity-exercise-levels/