How to Prevent High Cholesterol?

09 Sep
By Marie

Prevent High Cholesterol

These days a number of people suffer from cardiovascular diseases such as heart diseases or stroke; the major reason found behind every heart problem is High cholesterol. Too much cholesterol in the blood can actually be serious whereas high blood cholesterol itself would not cause any symptoms so people remain quite unaware when their high cholesterol level gets high. It’s been known that about 71 million American people have high cholesterol level from which hardly 1 out of 3 adults has the condition under control.

If I have to define cholesterol, then in simple words I would say it is a waxy or a fat like substance that is found in all cells of the body. Cholesterol is a need of our body to make hormones, vitamin D and substances that let us digest foods. It can be found in the foods that we usually eat. Cholesterol travels through the bloodstream and is carried in small packages known as lipoproteins. These small packages are largely made up of fat i.e. lipid on inside and proteins on outside. The two kinds of lipoproteins that carry the cholesterol throughout the body are given below. It is important that one maintain healthy levels of both:

  • LDL or Low density lipoprotein– Sometimes known as bad cholesterol. The high LDL cholesterol may lead to build up of cholesterol in our arteries. The higher is the LDL level in blood, the more is the chance of getting heart diseases.
  • HDL or High density lipoprotein– Sometimes known as good cholesterol. HDL is responsible to carry cholesterol from other body parts back to the liver. The liver tends to remove cholesterol from the body. The higher the HDL cholesterol level, lower is the chance of developing any heart diseases.

Another type of lipid that comes from the fat in the food is Triglycerides. The energy that comes from the food if does not get used up immediately gets converted into triglycerides and transports to the fat cells for storage. In this way it provides us with an important source of stored energy. Also most of the triglycerides are stored as a fat, and the low levels are found in the blood. Raised level of blood triglycerides along with high LDL may enhance the risk of heart diseases especially in that case if you already suffer from diabetes and high blood pressure.

What causes high cholesterol?

There could be certain factors which may contribute to you having high cholesterol level. Given below are some:

  • Eating a diet rich in saturated fats may increase cholesterol level
  • Being physically inactive or lack of exercise
  • Being obese or having a body mass index of 30 or more
  • Consuming liquor more than the recommended daily amount can increase the level of triglycerides in the blood
  • Those who smoke
  • The cholesterol level starts rising with an increase in age and can get affected by gender. A man younger than 55, could have high cholesterol than any woman. On the other hand if you are a woman over 55 and past the menopause, then your cholesterol level may slightly increase

Genes also plays a major factor in development of high cholesterol; so it may be caused by a condition that may run in the family called hypercholesterolaemia (FH). Uncontrolled diabetes, certain kidney or liver diseases are some other conditions which may cause the level of cholesterol or triglycerides to be high.

Treatment for high cholesterol

Now in order to get rid of high cholesterol, what utmost important is to follow healthy lifestyle? Proper exercising and eating a healthy balanced diet are the first line of defence against the high cholesterol. If you get successful in doing this, then the cholesterol level will remain in control.  But if the cholesterol level still gets high, then doctor may prescribe some medications. The common medications include

  • Statins– The choices are: Atorvastatin, Fluvastatin, Lovastatin and Pravastatin
  • Bile-acid-binding resins- The medications Cholestyramine (Prevalite), Colesevelam (Welchol) and Colestipol (Colestid)
  • Cholesterol absorption inhibitors- The medication Ezetimibe (Zetia) helps to reduce blood cholesterol by limiting the absorption of dietary cholesterol. Zetia can also be used in combination with statin drugs.
  • Combination cholesterol absorption inhibitor and statin- The combination drug ezetimibe-simvastatin (Vytorin) is effective to decrease both absorption of dietary cholesterol in the small intestine and production of cholesterol in the liver.

How to get rid of high cholesterol?

Diet to be followed should be low in saturated fats and low in fat overall. One must cut down food items like biscuits, cakes, pastries, red meat and butter because they tend to be quite high in saturated fats.

Foods that must be added as part of daily routine and to keep cholesterol level in check are mentioned below:

  • Avocados– They are found to contain a substantial amount of good fats and fibre that largely helps to boost good cholesterol and lower bad one.
  • Barley– It is a great food item known to lower blood cholesterol and triglycerides level. As per the study, the cholesterol lowering effect is caused due to beta glucan that is a type of fibre present in barley. Further it has shown to reduce cholesterol level ranging from 4-10% depending on how much barley one consumes.
  • Brown rice– Brown rice is an excellent food for health. The nutrients present are: B vitamins, selenium, phytonutrients and magnesium. Having a cup of brown rice may provide about 14% of daily recommended value for fibre. High fibre is good to lower blood sugar and controls cholesterol.
  • Broccoli- This is another food item which is good and have cholesterol lowering properties. Try to have steamed broccoli in place of raw broccoli to lower cholesterol level.
  • Cinnamon– Half a teaspoon of cinnamon a day could reduce blood sugar, triglycerides and bad cholesterol. You can have it by adding in to your green tea or use it in food to add some flavours.
  • Cluster beans– Being rich in dietary fibre, the food is good in lowering cholesterol levels.
  • Fenugreek seeds– If you consume fenugreek seeds on regular basis, then you could definitely see some improvement in LDL or triglyceride level in the blood. Also fenugreek seeds have shown to control the blood sugar level in people suffering from diabetes.
  • Fatty fish– Salmon, tuna, mackerel and sardines are a great source of omega-3 fatty acids and proteins. As per the scientific evidence, consuming fish rich in fatty acids helps to reduce triglyceride level by 25-30 percent, further it increases HDL level and also reduces the risk of heart problems. As recommended by AHA, eat two servings of fatty fish every week to get its maximum health benefits.
  • Green tea– Green tea contains catechin polyphenols which are good for heart health. Those who drink green tea daily are able to lower their total and LDL cholesterol and has no effects on HDL cholesterol and triglycerides. It’s a drink of zero calories when taken without sugar, so is quite good for people who watch their weight.

Apart from eating healthy food, you must do proper exercise to remain fit and to lose some weight. Excess weight too contributes to high cholesterol, so losing 5 to 10 pounds can greatly help to lower total cholesterol level.

So make sure that you quit smoking, stop drinking alcohol and always follow heart healthy lifestyle to prevent high cholesterol and to live a disease free life ever.

What is hypertensions cause, control and treamtnet

09 Sep
By Marie

hypertension cause, control and treatment

Cardiovascular diseases have  influenced  millions of people worldwide, representing a  foremost cause of morbidity and mortality and imposing a significant economic burden upon society. High blood pressure (Hypertension) is a conventional risk factor for cardiovascular disease and from the last decade. It has become one of the prime contributors to the global load of  illness. The  worldwide occurrence of hypertension is more than 1 billion whereas more than 7.1 million deaths may be accredited to hypertension annually.

Detailing hypertension and its causes

The force exerted by the blood on the blood vessels is called  blood pressure (BP), and an  elevated blood pressure is known as hypertension. High blood pressure is an open invitation to various health problems as diabetes, heart problems, and many other critical health issues. Some of the major risk factors are mentioned below:

  • Smoking
  • Being overweight or obese
  • Physical inactivity
  • High salty diet
  • High intake of alcohol (more than 1 to 2 drinks per day)
  • Stress
  • Older age
  • Genetics
  • Chronic kidney disease
  • Adrenal and thyroid disorders

Hypertension is of mainly two types one is primary hypertension also known as   essential hypertension   and secondary hypertension. In the former one, there is no underlying reason for hypertension and people may or may not experience any signs and symptoms. Though the exact reason is unknown,  but the above written factors are the risk factors for the essential hypertension. The latter one is the condition that has an identified reason behind the condition. Kidney diseases, adrenal gland abnormalities, and thyroid diseases are the factors that cause the secondary hypertension.

Symptoms of High Blood Pressure

The high blood pressure is a condition that produces bare minimum signs and symptoms. Approximately one-third of individuals who have high blood pressure don’t know it. The only way to know high blood pressure is regular checkups. Some of the signs and symptoms are:

  • Severe headache
  • Irregular heartbeat
  • Blood in the urine
  • Pounding in your chest, neck, or ears
  • Fatigue or confusion
  • Vision problems
  • Difficulty in breathing

If you find  any of the above symptoms immediately, contact with the doctor as untreated hypertension may result in serious health problems like stroke, heart disease, kidney failure and eye problems.

How to control high blood pressure?

High blood pressure can be well managed by medication, diet management and proper exercise. Some remedies for high blood pressure treatment by natural way are as follows:

  1. Exercise regularly – Regular physical activity can lower the elevated blood pressure within just a few weeks.The patients with hypertension can reduce high blood pressure by almost 8 mm Hg over 6 mm Hg with a brisk walk for thirty minutes daily.The exercise helps the heart to  use oxygen more efficiently; that decreases the workload and high blood pressure levels.
  1. Eat a healthy diet- A diet that is rich in fruits, vegetables, and low-fat dairy products  help  to reduce  the high  blood pressure. DASH (Dietary approach to stop hypertension) is a recommended diet plan for the patients having hypertension.
  • Potassium-rich fruits and vegetables like peas, cantaloupe, tomatoes, orange juice, potatoes, bananas, kidney beans honeydew melon, and dried fruits like prunes and raisins help in lowering blood pressure.
  • Soy or milk protein make down systolic blood pressure.
  • In a study by Tufts University, it was found that participants who sipped 3 cups of hibiscus tea daily reduces systolic blood pressure by 7 points in 6 weeks on average.
  • Restrict salt intake in your diet. Use herbs or spices to add flavor in place of salt.
  • Some herbs have a significant role in lowering blood pressure like Basil, Cinnamon, Cardamom, Garlic, Hawthorn, Celery Seed, French Lavender, Cat’s Claw. Foods having medicinal properties that may help to reduce high blood pressure include water chestnut, Chinese celery, hawthorn berries, turnip, honey and mung beans. Avoid processed food.
  1. Seek the help for snoring- Don’t ignore if your partner is complaining about snoring as it is one of the primary symptoms of obstructive sleep apnea. The person with sleep apnea has a higher level of aldosterone, a hormone that can boost blood pressure. It is advisable to seek proper treatment of sleep apnea that also keeps the blood pressure levels low.
  2. Avoid the stress- Take adequate rest and keep yourself relaxed and calm as they can temporarily increase blood pressure.Yoga and meditation can help to remain stress- free.
  3. Don’t use the tobacco product- Chemicals in cigarettes and tobacco have deleterious effects on our heart blood vessels that can impede their functioning and can harm them.
  4. Drink alcohol moderately- Various studies reveal that a small amount alcohol consumption lowers the elevated blood pressure and increases the HDL, the good fat of the body.It  is very harmful to take it in excess as it increases the blood pressure and triglycerides.
  5. Medicinal Treatment- Various medicines like; Captopril, Amlodipine, Furosemide, Losartan, and Propranolol are present in the market for the treatment of hypertension that are taken only on doctor’s prescription.

Hypertension is an invisible killer that can cause significant serious health problems. It is one of the major risk factor for cardiovascular problems. It is advisable that moment you get diagnosed with high levels of blood pressure, immediately reach for a solution. Intake of healthy diet and exercise helps a lot in decreasing the blood pressure levels. Your little consciousness about your health keeps you healthy. Remain stress-free and safeguard your heart.

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