High Cholesterol | Life Health Fitness

Is Grapeseed Oil Healthy For You?

Grapeseed oil has gotten more popular over the last few decades with people looking for healthier alternatives to traditional cooking oils. Online, this oil has been given rave reviews about its benefits from cooking to skincare and has been backed by social media influences and beauty gurus who swear by it! However, is grapeseed oil healthy for cooking?

So, what’s the deal with grape seed oil and does it live up to its reputation? Keep reading to find out if you should join the grapeseed oil movement.

Where does it come from?

Grapeseed oil is nothing new and has been used in Europe for thousands of years to treat skin and eye-related conditions.

As the name suggests, grape seed oil, or simply grape oil, is made from the seeds of a grape. These are typically left behind after grapes are pressed during winemaking.

On a commercial scale, the grape seeds are crushed and solvents added to extract the oil. Others cold-press the seeds to extract the oil.

What is it used for?

Grapeseed oil is loved by chefs and is incorporated into many popular meals as a substitute for vegetable oil. It also has benefits that are non-culinary. These include:

Hair and skin care

Persons with acne can attest to the fact that using grapeseed oil will kill the bacteria in their pores which cause acne, thus making skin clearer and preventing future outbreaks. It also makes the skin softer and more elastic due to its Vitamin C and Vitamin E content.

Aside from preventing wrinkles, grape seed oil contains an antioxidant called proanthocyanidin. This helps to even out the skin tone and addresses skin conditions such as hyperpigmentation and melasma. Grape seed oil also acts as a great sunscreen by absorbing harmful UV rays that can damage the skin.

The best part about this oil is that it absorbs into the skin quickly, and doesn’t clog pores. This makes it ideal for all skin types and you won’t be left skin feeling super oily.

Loaded with vitamin E and fatty acids, this oil also acts as a great moisturizer for hair to keep it hydrated and protected. Persons who have to deal with dandruff will appreciate how it loosens the dead skin on the scalp and keeps it moist. Since it is so light, it is a great alternative to oils such as olive oil and coconut oil which can leave the hair feeling greasy or weighted. Lastly, it is a great remedy for balding because of compounds such as linolenic acid and procyanidin oligomers which stimulate hair growth.

Preventing chronic illness

Grape seed oil is full of Vitamin E whose fat-soluble antioxidant properties support the immune system and protects again chronic illnesses such as diabetes, cancer, and heart disease. There has also been a theory that grape seed oil slows the progress of dementia, but more research is needed on this matter.

Sex

Persons who are very eco-conscious may be pleased to hear that grape seed oil is a great lubricant for sex. It is a great alternative to many big-name lubricants which contain parabens, glycerin, propylene glycol, along with fragrances and flavorings which are a no-no for persons with sensitive skin and overall vaginal health. Just don’t use it with latex condoms because it may cause it to break or tear.

Nutritional facts

For every 1 teaspoon of grapeseed oil, you will find:

Calories: 40 – This is not much different from other oils such as olive, canola or peanut oils. The recommended oil intake based on a 2000-calorie per day diet is 6 teaspoons.

Total fat: 4.5 g

Saturated fat: 0.4g

Polyunsaturated fat: 3.1g

Monounsaturated fat: 0.7g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 0mg

Carbohydrates: 0g

Dietary Fiber: 0g

Sugars: 0g

Proteins: 0g -Since grape seed oil is a fat, it will not contain any proteins or carbohydrates, and that includes sugars.

Vitamin E: 1.3mg- The recommended daily allowance is 15mg for adults.

Though present in grapes themselves, grape seed oil lacks vitamin K, vitamin C, copper, and potassium.

Type of Fat

The majority of fats contained within grape seed oil are polyunsaturated fats (PUFAs), primarily being omega-6 acids. The American Heart Association gives PUFAs the green light as a healthy alternative to saturated and trans fats which make up a huge portion of our diets. PUFAs are essential fats that our bodies can make . Therefore we have to eat them.

Taste and smell

Grapeseed oil is described as having a clean, light taste which makes it perfect for cooking or acting as a topper.

Its smell is mild and does not have that oily smell people complain about as with other seed oils. Persons have even described it as smelling like “nothing”.

Smoke point

You may be pleased to know that grape seed oil has a high smoke point of approximately 421°F or 216°C.

It is important to note however that this smoke point is not constant and decreases as the oil breaks down.

Pros

Grapeseed oil has a lot of health and beauty benefits. Let’s explore a few:

• It is relatively inexpensive- Grape seed oil is more expensive than vegetable oil, but it is cheaper than olive oil. This makes it a great solution for persons on a budget, but who also want to spoil themselves a little.

• It decreases the risk of blood clotting- Studies have shown that consuming grape seed oil reduces platelet aggregation. This means that it reduces the thickening and clumping together of blood which lessen the chances of a blood clot.

• Great for hair- If you suffer from a sensitive scalp or allergic reactions to certain hair products, grape seed oil is a great, hypoallergic alternative which keeps hair healthy and shiny.

• Great for skin- Grape seed oil is perfect for moisturizing, postponing aging, sun protection, preventing acne, treating undereye bags and circles and stretch marks and can even act as a pre-shave oil.

Cons

Since we have taken a look at the benefits of using grape seed oil, it is time to look at some of its drawbacks:

• It oxidizes when exposed to heat- Despite having a high smoke point, grape seed oil oxides, which causes the fatty acids contained within it to break down. This greatly diminishes its benefits and at that point it becomes unhealthy.

• It contains trans fats- Trans fats are bad for you, and, when heated, the number of trans fats found in grape seed oil increases. This can contribute to heart disease and conditions such as diabetes.

• It can have health implications- While omega-6 fatty acids are good for the body, if not properly balanced, it can cause inflammation and even chronic diseases such as cancer.

What’s the best way to use it in food?

Grape seed oil can be used in cooking, but it is probably not the best choice for cooking oil. With that being said, let’s look at how it is commonly used in cooking:

Frying and stir-frying- Many persons fry with grape seed oil but it releases many free radicals and harmful compounds at that heat that can be detrimental to your health. Therefore, we would not recommend it for frying.

Sautéing and searing- Sautéing and searing are also done at high heat, but for shorter periods and while using less oil. For that reason, you can probably get away with it a few times. Just don’t overdo it.

Grapeseed oil is also used for roasting, grilling, and even in some baked goods. However, the healthiest way to consume it orally is by using it as a dressing or marinade

Alternatives

The best alternative to grape seed oil is probably extra virgin olive oil. It has many of the same benefits and is also heat stable.

Other alternatives are avocado oil, canola oil, and coconut oil, depending on what it is being used for of course.

Things to note:

• If you are allergic to grapes, you should probably avoid this oil to stay on the safe side. If you want to use it topically, you could always do a patch test first to see how your skin reacts to it. If you have no allergic reaction in 48 hours, then, by all means, go ahead.

• Persons are a bit iffy about giving grape seed oil the green light because of a chemical solvent known as hexane. This solvent is used during commercial winemaking, and that’s where most of our grapeseed oil comes from. It is considered a pollutant and a neurotoxin. While the effects on humans are inconclusive at this time, it is also important to note that the heat used during this process may cause the oil to oxidize and its benefits may be lost.

• Grape seed oil can come in its pure form or in a capsule.

• The National Center for Complementary and Integrative Health warns against using grape seed oil if you are about to undergo surgery or having an existing blood condition and are on blood thinners.

Conclusion- Healthy or Unhealthy?

Grapeseed oil has been a hot topic for many years. On one hand, its omega fatty acids content makes it great for heart health, skin and hair, hormones and brain health, but on the other hand, for persons who already have large quantities of these in their diet, grape seed oil can work against their favor. Plus, it can become pretty unhealthy after heating.

The final say is, it depends. How it is used and preexisting diet and health conditions will determine how healthy or unhealthy it is for you.

Best Ways to Lower Your Cholesterol Without Taking Medications

6 Lifestyle Choices That Help You Lower Cholesterol

Cholesterol is an important constituent of cell membranes and it supports many different functions in the human body. Nonetheless, high levels of cholesterol can lead to serious health issues, including increased risk of heart disease and heart attacks. While HDL (high-density lipoprotein) can actually help you prevent disease by transporting cholesterol away, LDL (low-density lipoprotein) allows cholesterol molecules to latch onto the arteries. Making the right lifestyle choices can help you keep HDL and LDL cholesterol at optimal levels and protect yourself from atherosclerosis. Here is list of the best way to lower cholesterol with taking medications.

1. Eat the Right Kind of Fats

Not all fats are created equal. The important thing is to eat more of the right kind and eliminate food that can elevate your cholesterol levels very quickly. Try to avoid saturated and trans fats as much as possible. Saturated fats are found in red meat and full-fat dairy products, and they are usually responsible for raising total cholesterol beyond normal. What’s more, you should definitely stay away from trans fats. You find them in products such as margarine, cakes, cookies, and crackers. The problem with this type of fat is that the human body cannot process it properly. The result is an increase in LDL cholesterol. Look out for food labels that say “partially hydrogenated vegetable oil”.

On the other hand, monounsaturated fats are highly beneficial, since they decrease LDL while protecting HDL cholesterol levels. They also reduce lipoprotein oxidation, shielding your arteries from clogging. Foods high in monounsaturated fats include olives, olive oil, canola oil, avocados, almonds, walnuts, and cashews, among others. Polyunsaturated fats, especially omega-3 fatty acids have several health benefits, as well. While they don’t affect LDL cholesterol directly, they can protect your heart and diminish the risk of coronary heart disease. You will find omega-3s in certain types of fish and seafood, fish oil supplements, seeds, and tree nuts.

2. Increase Your Fiber Intake

Adding more fiber-rich foods to your diet is one of the best ways to keep cholesterol from going up. Foods high in fiber not only help you feel full longer, thus preventing hunger pangs and cravings, they also assist in maintaining a healthy digestive system. Furthermore, fiber is not digested in the stomach, but absorbed by certain intestinal bacteria called probiotics. These helpful bacteria reduce the amount of LDL lipoproteins present in the bloodstream. Some of the best sources of fiber are legumes, such as beans and lentils, fruit (apples, pears, prunes are great choices), whole grains, and oats.

3. Manage Your Weight

Being overweight walks hand in hand with high cholesterol levels. Dieting, on the other hand, affects the way the body produces and processes cholesterol. A well-thought diet plan will help you lose those extra pounds, but also contribute to the absorption of cholesterol and decrease the production of new lipoproteins. When it comes to eating right, quality is as important as quantity. Remember to avoid foods high in saturated fat, such as chips, cookies, full-fat dairy products, and fatty meats. Opt for fruits, vegetables, lean meat, nuts, and seafood to balance your HDL and LDL cholesterol.

4. Increase Physical Activity

Apart from dieting, regular exercise is one of the most important lifestyle changes for lower cholesterol levels. If possible, try to engage in some form of exercise most days of the week. Physical activity increases the beneficial HDL lipoproteins while it keeps LDL at normal levels. A moderate 30-minute workout five times a week will do wonders. However, higher intensity and longer workouts provide more benefits. You could even take up a new sport you’ve always wanted to try. If you have a busy schedule, try to incorporate physical activity in your daily routine in small ways. For example, you could take a brisk walk on your lunch break, walk up some stairs or ride your bike to work every morning.

5. Drink Alcohol in Moderation (If at All)

Ethanol, an important ingredient of alcoholic drinks, can increaseHow to Raise HDL Naturally and Lower Risk for Heart Disease.cholesterol and reduce the risk of heart disease. However, the amount of alcohol consumed must be very small to avoid damage to the liver. The recommended daily limit is one drink for women and two for men. Anything more than that actually does more harm than good.

When it comes to alcoholic beverages, red wine is probably one of your best options since it is rich in polyphenols. These are antioxidant compounds that protect the blood vessel lining from becoming blocked by cholesterol. Wine can only be beneficial as part of a healthy diet in combination with regular physical activity. However, its positive effects are too minor to recommend it to people who don’t already imbibe.

6. Quit Smoking

Smoking has many adverse effects on how the human body handles cholesterol. It decreases HDL, the “good” cholesterol while LDL levels are left unchecked. Moreover, it affects the immune cells that transport cholesterol molecules to the liver, making them less efficient. As a result, there is more cholesterol clogging the arteries and faster progression of atherosclerosis. On the other hand, quitting smoking has several benefits that can become apparent right away. There is lower blood pressure, better blood circulation and heart rate, as well as improved lung function. In addition, after a year of being cigarette-free, your risk of heart disease is reduced by half.

Overindulging in too much french fries and hamburger might be the reason for your high cholesterol.No one can deny that changing lifelong habits isn’t easy. It takes a lot of effort and patience to create and maintain a healthy way of life. The key is to start small. Begin with one area you can improve and work from there. Making the right lifestyle choices will help you lower cholesterol and become a healthier, fitter, and a more energetic version of yourself. Just remember to consult your doctor before any drastic changes to your diet or physical activity.

Sources

Mayo Clinic Staff. “Top 5 lifestyle changes to improve your cholesterol”. mayoclinic.org, Mayo Clinic, 11 Aug. 2018, mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935. Accessed 5 Oct. 2018.

Theobald, Mikel. “10 Lifestyle Choices to Lower Cholesterol”. everydayhealth.com, Ziff Davis, LLC, 17 Sept. 2012, everydayhealth.com/hs/healthy-living-with-high-cholesterol/lifestyle-choices-to-lower-cholesterol/.Accessed 5 Oct. 2018.

Thorpe, Matthew. “10 Natural Ways to Lower Your Cholesterol Levels”. healthline.com, Healthline Media, 11 Dec. 2017, healthline.com/nutrition/how-to-lower-cholesterol. Accessed 5 Oct. 2018.

What Are the Benefits of Superba Krill Oil?

Superba krill oil comes from a specific krill species called Euphausia superba. Krill are tiny, shrimp-like sea creatures that feed on algae rich in omega-3 fatty acids, including EPA and DHA. The omega-3s in krill oil are bound to phospholipids, which makes them more absorbable than other sources of omega-3. This allows them to efficiently improve the health of cells throughout the body, from the joints to the heart and the brain.

Protects Heart Health

Studies found that krill oil lowers levels of LDL (“bad”) cholesterol and triglycerides, while increasing levels of HDL (“good”) cholesterol. Krill oil is also proven to lower blood pressure in animals with high blood pressure. These actions combined work to lower the risk of heart disease and help protect those already at risk.

Helps Treat Depression

Depression has become an epidemic, and medical research has linked it to omega-3 deficiency. Animal studies found that krill oil increases DHA levels and reduces depressive behaviors. Meanwhile, a study with 70 women found that krill oil improved symptoms of PMS-related depression.

Helps Prevent Cancer

Krill oil has been shown to inhibit the proliferation of human colorectal cancer cells without the side effects of traditional cancer therapies. This finding suggests Superba krill oil is useful for cancer prevention and potentially even the treatment of it.

Reduces Inflammation

Chronic inflammation can lead to diseases such as cancers and rheumatoid arthritis. Superba krill oil helps keep inflammation at bay and has been shown to reduce inflammation, relieve joint pain and improve range of motion in arthritis patients.

Supports Brain Health

Superba krill oil boosts brain health in both the old and the young. The DHA found abundantly and in an absorbable form within krill oil is required for children’s brain development. Superba krill oil also slows the decline of brain function in seniors and has been shown to improve memory. The high antioxidant content of Superba krill oil protects the brain from oxidative damage and can help prevent schizophrenia, dementia, epilepsy and autism.

Improves ADHD Symptoms

Studies at Purdue University suggest that children deficient in omega-3s are much more prone to behavior problems, hyperactivity and inattention. DHA nourishes the cerebral cortex, which is the part of the brain in charge of attention span and impulse control. Research found that children with ADHD who supplemented with 500 mg of krill oil for six months experienced a 60 percent increase in concentration.

Reduces Diabetes Risk Factors and Lowers Insulin Resistance

Supplementing with Superba krill oil lowers your risk of type 2 diabetes, by reducing insulin resistance, improving blood tissue function and reducing glucose levels. In a study with diabetes patients, krill oil curtailed insulin resistance after one month of supplementation.

Final Thoughts

Omega-3 essential fats benefit human health in many ways, but the body doesn’t produce them naturally. Thus, you need to acquire them through food or supplements to avoid deficiency. Superba krill oil may be the best option for omega-3 supplementation, since it’s highly absorbable, contains more EPA than fish oil, and offers additional antioxidant benefits.

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Is Corn Oil Healthy: The Pros and Cons of Corn Oil

Even if you’re not much of a cook, you’ve probably heard of corn oil. It’s a popular product found in most kitchens, and it’s very versatile and cheap. Is it good for you from a health perspective, however? Corn oil isn’t only used in kitchens; it’s got several jobs, from industrial uses to cosmetics. You might have used olive oil before due to its health benefits. Could corn oil be a better option instead?

First things first: what is corn oil?

Corn is one of the most popular crops grown across the globe. Because it’s so readily available and one of the cheapest crops on the market is accessible to everyone.. When you think of corn, “oily” probably isn’t in the description. Because corn isn’t that oily, it must be pressed to separate the oil from the kernels. The oil made from this process is then refined and steam distilled before you open the finished product.

There are a few different kinds of corn oil to watch out for, such as corn oil products that have a high smoke point. Because of the low price and neutral flavor that won’t affect what you’re making, high-smoke-point corn oil is a popular choice. However, research has shown that when nonorganic corn oil is heated, it can be harmful to your body. When heated, such as in the deep fryer, it can produce a harmful anti-nutrient called acrylamide, a compound that has been labeled a potential carcinogen by the International Agency for Research on Cancer. Reasearch published in PubMed also suggests that acrylamide has also been linked to problems with hormones and muscle function, in addition to nerve function.

Before you decide to ditch the corn oil, however, wait until you hear about some of its health benefits. If you purchase organic, unrefined corn oil or cold-pressed corn oil, you can avoid some of these troublesome side effects, as these oils have a lower smoke point in addition to having many great health benefits. This type of unrefined oil can be used in the kitchen, in the medicinal world, and even as a massage oil.

Now that you’re familiar with a couple of the ways corn oil is manufactured, consider the health benefits of corn oil. Generally, unrefined organic corn oil has more health properties than refined organic corn oil. First, corn oil has anti-inflammatory properties. This can help protect your body from diseases, such as diabetes, heart disease, and, possibly, cancer. That’s because corn oil is full of a plant-based compound called “phytosterol.” The anti-inflammatory properties of corn oil can also help relieve symptoms of arthritis, headaches, and stomach issues.

Corn oil can also improve your vision. “Lutein” is a compound that can only be synthesized by plants, and, when ingested, it can possibly reduce the number of free radicals in your body. Lutein can also protect your vision and possibly reduce the risk of cataract formation. Moreover, unrefined corn oil can be good for your skin. Corn oil is sometimes used in the massage profession. If you’re ingesting it or rubbing it on your skin, clinical research suggests that the antioxidants and tocopherols can help reduce the likelihood of skin infections, inflammation, irritation, and blemishes. However, unrefined corn oil is also high in fat, so you should use small amounts if you decide to incorporate it into your skincare routine.

Of course, corn oil isn’t all good. In its natural, organic form, corn oil can have some health benefits, but refined, high-smoke-point corn oil is generally unhealthy. Consider the main detriments to incorporating refined corn oil into your diet.

It’s easy to use lots of oil when cooking. Because corn oil can withstand high temperatures, it’s often used when deep frying food and it cheap. Most deep-fried food is dunked in this very fatty, refined oil, which translates to an extreme increase in calories in whatever you’re eating. If your diet is high in corn oil, chances are you’re consuming extra calories at every meal you may not be aware of.

Refined corn oil is also very high in omega-6 fatty acids. While omega-6 fatty acids can be good for you, if ingested in small amounts, you should always balance out your omega-6 fatty acids with Omega-3 fatty acids. Omega-6 fats promote inflammation, which, in very small amounts, is good for your body and helps protect it from disease. Too much inflammation, however, can increase your risk factor for contracting a variety of diseases, including cancer, heart disease, obesity, and Alzheimer’s.

Moreover, most corn oil is made from genetically modified, or GMO, corn. New research is being conducted every day about whether GMO foods are good for the population in general. While most GMO food is deemed safe, GMO corn crops have only been around for the last 20 years or so. Therefore, the long-term health effects of such produce are not readily available. On top of that, per the United States Department of Agriculture, GMO corn is often subjected to pesticides such as glyphosate. In 2015, the World Health Organization deemed this pesticide a probable carcinogen.

When it comes to corn oil, does the good outweigh the bad? Considering all the information, there are certainly healthier oils out there for you, such as olive oil and coconut oil. You should probably avoid corn oil as your go-to cooking oil, and, if you purchase organic, unrefined corn oil, you may want to use it only in small amounts. In summary, you should avoid corn oil because potential negative risk almost always outweigh its benefits.

Want to Know If You are Eating Too Much ? and Hamburger, Your Lipid Profile Will Tell You.

What is a lipid panel?

Your doctor has ordered a lipid panel or lipid profile for you, and you wonder what is the reason for the test. What exactly will the test tell him and you about your body? Simply, this blood test will check the status of your body’s fat metabolism, which is essential to determining your risk for heart problems. It will measure your fats and its other forms, also known as “lipoproteins.” If you are in active and/or eating to many french fries and hamburgers then it will show up in the results.

In particular, this laboratory test will give you the following values after your blood sample is taken:

Total cholesterol– this is a rough measure of all the cholesterol and triglycerides you have in your blood

Triglycerides– these are neutral fats in your blood and tissues, which may contribute to heart disorders. Abnormally high values are linked with conditions such as obesity and diabetes

Low-density lipoprotein (LDL) –contains the highestproportion of cholesterol, which is the culprit for the fatty deposits on the walls of blood vessels (the arteries), often resulting in heart disease; thus its alias, the “bad” cholesterol

High-density lipoprotein (HDL) – this helps ‘soak up’ excessive cholesterol stuck on the walls of blood vessels. HDL carries the excess bad cholesterol back to the liver where it is being broken down, and thereafter removed from the body in the bile. Because of its beneficial role in lowering the incidence of heart problems, this is called the “good” cholesterol

Very low-density lipoprotein (VLDL)– contains the highest proportion of triglycerides. Like LDL, it contributes to the deposit of cholesterol in the blood vessel walls, which is why it is also considered a type of “bad” cholesterol, especially in deranged amounts.

Factors affecting the Lipid Panel

The following elements may affect your lipid profile readings:

Age– Cholesterol tends to elevate with age. Doctors recommend taking precautions early in life to prevent dangerous levels of cholesterol as you age. Many years of uncontrolled cholesterol can be fatal or trickier to treat.

Sex– Men typically have higher levels of cholesterol than women throughout life. However, women’s cholesterol values tend to increase, even more than their male counterparts, from menopause onwards.o

Alcohol use– Moderate drinking, according to research, elevates “good” cholesterol. Heavy alcohol consumption, however, has an opposite effect, because it raises both triglyceride and cholesterol levels. o

Smoking/ tobacco use– Cigarette or tobacco use is linked with adverse effects on the lipid panel, increasing the “bad” cholesterol and triglycerides, while lowering the “good” cholesterol.

Exercise– Moderate physical activity has proven beneficial to improving high cholesterol levels; thereby, reducing the risk for heart problems.

Bodyweight– Weight loss among obese or overweight individuals is associated with reduced levels of “bad” cholesterol.

Ethnicity– This is also related to genetics, which may explain why Mexican Americans and Non-Hispanic blacks are more likely to have abnormal lipid and cholesterol levels that predispose to heart diseases.
Medications– A number of drugs and medication classes are reported to affect the lipid profile. Heart medications, hormones, drugs for psychiatric illnesses are known to negatively impact lipid readings.

Chronic disorders such as hypothyroidism, diabetes, obstructive liver disease, kidney disease– Common changes generally brought about by chronic illnesses include a decrease in blood levels of the “good” cholesterol and elevation of triglycerides.

Normal vs. Abnormal

The National Cholesterol Education Program recommends theguideline below to be used for the interpretation or management of cholesterol levels in the general adult population.

However, many experts, such as your physician, will not rely on this guideline entirely, but will consider other significant factors such as your gender, age, ethnicity, total cholesterol, blood pressure, smoking habits, and the presence of chronic medical conditions such as diabetes, to determine the best possible therapy for you.

Adult Values

Desirable

Borderline

High Risk

Very High Risk

Total Cholesterol

< 200 mg/dl

200-239 mg/dl

240 /dl

>240 mg/dl

Triglycerides

< 150 mg/dl

150-199 mg/dl

200-499 mg/dl

>500 mg/dl

HDL

60 mg/dl or higher

40-59 mg/dl

35-40 mg/dl

<35 mg/dl

LDL

60 – 130 mg/dl

130-159 mg/dl

160-189 mg/dl

>190 mg/dl

Preparations for Lipid Profile Testing

To know your cholesterol level, your doctor may order a lipid panel or lipid profile test for you through a blood test done in a clinic or laboratory, usually in the morning. This will require fasting from food or drinks (except water) for 12 hours before a sample from your blood is taken. Just take your usual diet pattern the night before, but be sure to avoid alcoholic drinks as this may affect your result.

How to Lower High Cholesterol

According to the National Institute of Health report, if your cholesterol levels have gone through the roof, the most effective way to improve your numbers is through therapeutic lifestyle changes. These changes may include the following:

o Participate in moderate aerobic exercise (e.g., lap swimming, cycling, or brisk walking) for 20 to 60 minutes daily, at least three to five times a week to increase your good cholesterol – the frequency and intensity of modification in your physical activity and lifestyle will depend on your initial fitness level. o If you are a smoker, the time to quit is now – smoking cessation can increase your good cholesterol by 15-20%.o Red wine can help – according to studies, moderate consumption of alcohol (one to two drinks per day), red wine in particular, can boost your good cholesterol.o Avocado, nuts, canola, and olive oil are cholesterol-friendly – these contain monounsaturated fats which have been shown to improve your good cholesterol, without increasing your bad cholesterol. o Avoid bakery items, processed foods, and snacks- these contain the deadly “trans fats” which are already being phased out in restaurants and processed food world-wide because of its harmful effects to vital organs of the body, especially the heart. o Take a diet rich in grains, vegetables, fruits, fish, and olive oil – the Mediterranean-style diet sustains the heart in optimum shape.o If you are a heavy alcohol drinker, seek help – too much alcohol in your system will bring you down, and trigger all sorts of complications in line with your high cholesterol figures. o Eat fatty fish – sardines, salmon, herring, mackerel, lake trout, albacore tuna are some of the healthy types of fish that have the essential omega-3 fatty acids which are beneficial for you and your high lipids.

Does High Cholesterol Cause Clogged Arteries?

How High Cholesterol Impacts Your Health

According to the American Heart Association high cholesterol levels can increase your chance of having a stroke or heart attack. This is especially true and increases your chances even higher if you are overweight, have diabetes or have high blood pressure. When it comes to the health of your heart and blood vessels, your cholesterol level matters too. Unfortunately most people do not understand what the numbers means. And if you don’t know how high cholesterol will impact your health, you will not know what to do or not to do to keep your heart disease free.

Cholesterol is produced in the body majorly by the liver, but can also be taken in through eating food like meats, butter, and egg yolks. It helps carry the digested fat from the liver to the different cells of the body; with the blood vessels serving as the “highway.” After performing its function, cholesterol returns back to the liver, and the process repeats all over again. When you eat food or fats, this goes through your stomach, is digested and absorbed in your small intestines, and then is sent to your liver. The liver processes and ships the fat for distribution to your body.

Stuck In the Walls

Your arteries carries blood all around your body the same way pipeline carry water around the various pipes in your house. Food and other particles that do not belong in the drain can clog the pipes. This same process occurs in your body. Imagine in your mind small particles floating in your bloodstream. Some of these elements are good, while some are bad. The bad ones will work their way to the linings of your blood vessels (the arteries), and get stuck in the walls, causing a reaction where fluid and cells mix. This is your body’s natural reaction in an attempt to get rid of the bad particles which it considers as foreign invaders. Over many decades, this “battle” between the bad particles and your body’s natural defenses will result in “plaque” build-up (fatty deposits) or a rupture in the affected blood vessels, your arteries.

Slayed by High Cholesterol

If you have been told that your cholesterol is high then you also know that you had no symptoms. This is because the slow formation of plaque in your blood vessel occurs quietly without you knowing. It only becomes apparent when you start to have chest pain. It doesn’t cause you pain, give you a headache, or trigger discomfort on your chest until it starts to block the blood vessels. It works quietly while you order extra cheese on your burger, while you’re choosing large french fries instead of the regular one, or when you’re consuming the big box of left over doughnuts, you brought home from the office.

Why Your Numbers Matter?

Think about your blood vessels as pipelines that delivers oxygenated blood and nutrients to your organs. The same way you pipe get clogged up if you throw all kind of food particles down your sink requiring you to get a plumber, when the same thing happens to the blood vessels in your heart. You will need an intervention done by a cardiologist to unclog the arteries in you heart. It best that your lifestyle supports clean and clear blood vessels. When neglected you will certainly pay a serious price leading to death or disability. Sometimes both.

Heart and blood vessel disease is one of the top killers globally, ranking first place (ahead of all sorts of cancers and medical conditions). High cholesterol is a prominent and modifiable risk factor for the most common forms of heart conditions such as heart attack.

Hundreds of studies for many years have shown the negative impact of high cholesterol, particularly the bad cholesterol, on an individual’s heart health and overall well-being.

Facts About High Cholesterol

With every 1% drop in your total cholesterol, you’ll have a 2% decrease in the risk of having a heart attack.
When HDL (the good cholesterol) levels are increased by 2%, the risk of having a heart attack drops by approximately 4%.
Humans manufacture 2/3 of cholesterol in their body, and only 1/3 comes from the food they eat.
Most Asian countries, have lower mean levels of total cholesterol than those found in western countries.

What are Lipoproteins? Good Vs Bad

The liver packages cholesterol into “lipoproteins” made from lipids (cholesterol and fat) and protein. These are the different types of cholesterol:

HDL cholesterol– high-density lipoprotein or the “good cholesterol”- The good cholesterol travels in the bloodstream from the peripheral parts of the body, bringing cholesterol back to the liver where it is again broken down.

LDL cholesterol– low-density lipoprotein or the “bad cholesterol”- Transports cholesterol from the liver to different cells in your body. If high amounts of cholesterol (more than what is required) are available, LDL will end up circulating in the bloodstream and be deposited on the inner walls of the arteries. This bad cholesterol can cause blockage, after some time, and result in a lack of blood supply.

VLDL cholesterol– very low-density lipoprotein cholesterol- This is used for fat deposition and energy, and are formed by large, fat particles called “chylomicrons” and “fatty acids.”

Triglycerides– a form of ingested fat- This type is also produced by the liver. In humans, more than 95% of the fat being ingested is in the form of triglycerides.

Lipoprotein (a)– this is the worst kind of cholesterol- also labeled as “Lp(a)”; this type is linked with coronary artery disease (narrowing or blockage of the blood vessels that supply blood into and out of the heart) and atherosclerosis (clogging or hardening of the arteries).- According to studies, Lp(a) is associated with genetic factors more than diet. Screening is, thus, recommended to check for a person’s chances of getting heart disorders, and help prevent the other risk factors which can lead to heart problems.

Knowing the Fatty Figures

It is important to know how much cholesterol is in your blood, to see if you need to take specific steps to lower your risk for certain medical conditions. Talk to your doctor if you have high risk, especially if you have family members with high cholesterol or heart problems. Your doctor will probably order blood test such as a lipid profile.

Don’t be scared if you results show that you have high cholesterol. Your doctor will give you a treatment plan on how to lower it or at the least, prevent it from getting higher. As a guide, the National Cholesterol Education Program released a report stating that:

A total cholesterol higher than 240 mg/dL suggests ‘high risk’ for heart disease
A total cholesterol between 200-239 mg/dL places an individual at ‘moderate risk’ for heat conditions
A total cholesterol lower than 200 mg/dL is considered ‘desirable.’

Additionally, the risk of a heart attack is highest for females with HDLs below 47 mg/dL and males with HDLs below 37 mg/dL. Conversely, the risk is lowest for females with HDLs higher than 60mg/dL, and males higher than 53 mg/dL.

Health Conditions Linked with High Cholesterol

It is a fact that cholesterol plays a significant role in protecting the cells of the body, keeping the brain in top condition, helping the body make vitamins and hormones, among many other benefits. However, in certain situations, high cholesterol blocks the arteries and may cause a person to have a heart attack.

Here are some of the adverse effects of high cholesterol in your body:

It may result in a heart attack or other heart conditions. LDLs also known as the “bad cholesterol,” can squeeze within the walls of the heart. Once inside, these particles mix and snag other elements; creating plaque deposits that, in time, may impede blood flow through the arteries. A plaque may also just break off and cause a blood clot (a gelatinous mass of blood cells and proteins that are incapable of being dissolved) that may block your arteries.

It may clog your brain. High cholesterol increases your risk of plaque deposits in the blood vessels (the cranial arteries) that supply blood to the brain. Just like in your heart, it can block blood flow into your brain, causing a sudden, disabling condition called a “stroke.”

It can result in stones in your gallbladder. Cholesterol contributes to the formation of gallstones (rock-like lumps composed of 80-95% cholesterol) in your gallbladder (the organ which stores bile), that may cause blockage and severe pain.

Myths & Facts

Myth: HDL or good cholesterol can only be raised by specific medications.• Fact: Good cholesterol can be raised by exercising (about 30 minutes daily), losing weight, and giving up smoking. But even after practicing these mentioned habits, your HDL remains low, then medication may be recommended by your physician.

Myth: All fatty food will raise your cholesterol levels.

Fact: No. Dietary fats are not all the same. Saturated fatincreases the amount of fat in the blood. This includes LDLthat brings cholesterol into your blood vessels. On the other hand, polyunsaturated and monounsaturated fatty acidshelp reduce the fat in your blood, decreasing your bad cholesterol levels.

Myth: Women are free from cholesterol worries.

Fact: From adolescence to middle age, the ladies tend to have lower cholesterol than men. According to evidence, the woman’s body is protected by the continuous flow of estrogen. However, starting menopause, the production of estrogen slows down, so older women tend to have higher cholesterol than men.

High cholesterol need not be a curse. It can be lowered with the right plan. Most people start taking cholesterol lowering medications like statins because the don’t change their diet, lose weight or exercise. With proper exercise, careful food choices, and a lifestyle that promotes wellness which includes enough sleep, ditching the harmful vices, and managing stress, high cholesterol can be lowered to acceptable levels without medications.

Metabolic syndrome: The Silent Slayer

The Criteria

Several medical disorders are responsible for Metabolic Syndrome. Medical experts agree that certain criteria must be met for an individual to be diagnosed with metabolic syndrome, formerly called Syndrome X. The National Cholesterol Education Program of the Blood, Lung, and Heart Institute has developed this generally accepted criteria. When three or more are met, you may be diagnosed with Metabolic Syndrome.

Abdominal obesity- waist circumference at the umbilicus area of over 35 inches in women, and more than 40 inches in men
High fasting blood sugar (FBS)- an FBS of more than 100mg/dl
Low levels of “good” HDL cholesterol- blood HDL levels below 50 mg/dl in women, and 40mg/dl in men
High triglycerides- blood triglyceride levels above 150 mg/dl
Elevated blood pressure- when your blood pressure (BP) is more than 130mmHg systolic (top value in BP reading) or 85 mmHg diastolic (bottom value)

Possible Causes

Environmental and genetic factors linked to obesity, such as lack of physical activity, stress, and smoking, can contribute to the risk of developing MS. Evidence shows that abdominal obesity associated with excessive levels of insulin relative to blood sugar levels, along with the body’s inefficiency to utilize insulin, may eventually lead to type 2 diabetes. The relationship between these factors plays a role in the development of the cardinal features of MS including high blood pressure, abnormal lipid profile (cholesterol and triglycerides) and damage to the lining of blood vessels. If left untreated, this state can result in the development of potentially fatal heart and blood vessel diseases.

There are no specific causes in literature. Many experts, however, consider the body’s inability to use insulin adequatelyknown as “insulin resistance” as the primary defect leading to MS. The secondary culprits identified are physical inactivity and obesity, followed by related factors including aging (where the risk increases with advancing age), and a person’s DNA or genetic make-up.

Complications that Complicate Things Further

MS may give rise to several complications, which can be fatal if left untreated. Thus, if you are suspected or diagnosed with MS, it’s best to take action before things get too late. The following are complications associated with MS:

Atherosclerosis- the “hardening” of blood vessels (particularly the arteries) due to a build-up of plaques composed mainly of cholesterol
Type 2 diabetes- your body’s insulin is not working as effectively as it should, causing your blood sugar levels to elevate higher than normal
Stroke- occurs when a blood vessel (an artery) that is within or leads to the brain is either blocked by a clot or ruptures
Kidney disease- damage to the kidneys that can lead to excess fluid and waste build-up in the body
Non-alcoholic fatty liver- a disease that is typically due to fat building up in the liver
Cardiovascular diseases- these are serious heart and blood vessel disorders. For MS, this commonly refers to “coronary artery disease,” where there are problems with arteries that carry blood to the heart muscles
Heart attack- a sudden and sometimes deadly occurrence where the blood supply to the heart is blocked, possibly as a result of a clot

Risk factors

The following have shown to increase the susceptibility, risk, or likelihood of MS:
Impaired glucose tolerance- also known as the pre-diabetic state
High insulin levels- excessive levels of insulin relative to the level of circulating blood sugar
Elevated blood fats (triglycerides)- high levels of lipids or fats in the bloodstream
Low “good” HDL cholesterol- this is associated with a higher affinity for death from heart-related causes
Slow clearance of fats from the blood- refers to the abnormally slow removal of excessive concentrations of blood fats especially after meals
More dense, smaller “bad” LDL cholesterol- considered an emerging risk for developing blockages in the arteries
Increased tendency to form blood clots- excessive blood clotting also know as “coagulation” (blood changes from a liquid to a gel) that can lead to blocked or limited blood flow, damaging body organs or even causing death
Low ability to dissolve blood clots- also associated with increased occurrence of heart-related disorders or deaths
High blood pressure
Obesity
Lack of physical activity
Unhealthy diet
Cigarette smoking

Cardiovascular diseases

Cardiovascular (heart and blood vessel) diseases, which generally point to conditions that involve blocked or narrowed blood vessels, are perhaps the most feared and severe complications of MS and are the leading causes of death in the US. These encompass stroke and heart attack. Other organs can also be affected. The major forms include:

Coronary artery disease- can lead to a heart attack
Peripheral arterial disease- refers to “hardening of the arteries” or blockage in the blood vessels of the legs which can result in amputation
Carotid artery disease- can lead to stroke
Renal vascular disease- can result in kidney failure

Blood tests

Are you wondering if you have MS? Your physician can order some blood tests for you, especially if you are high risk for the condition. Since there is no single test that medical doctors can utilize, you are screened for each of the disorders that comprise MS. Blood tests for FBS and lipid profile (triglyceride and cholesterol levels) are done in a laboratory after fasting. As preparation, you will be instructed to fast from eating and drinking typically for 6-8 hours for FBS, and 10-12 hours for the lipid profile test.

Are you an apple or a pear?

Although genetics plays a role in determining body shape, other factors are also crucial, including age and gender. Generally, men end up with a fat belly, while women gain excess weight around the buttocks. After menopause, women will start to store more fat around the abdomen area changing their body shape to an apple-shaped form–consequently increasing women’s risk for both MS and cardiovascular disease.

To determine if you’re apple-shaped or pear-shaped, you have to know your waist-to-hip ratio. Simply divide your waist measurement (the narrowest point) by your hip measurement (the widest point). For women, if this value is more than 0.8, or more than 1.0 for men, you are considered apple-shaped.Otherwise, you may be a pear. If you’re apple-shaped, studies show you are at increased health risk!

The Treatment: A Simple Plan for a Complex Syndrome

Fortunately, a simple treatment plan backed by good science and research has been found to work on MS and all itsrisk factors. Let’s take a closer look at this six-step plan.

Step 1. Diagnosis

It’s fairly easy to discover whether you have MS or not. Work with your doctor to identify MS through five simple tests, namely: the glucose tolerance test, triglycerides (blood fats), HDL and LDL cholesterol, BP, and weight check.

Step 2. Diet

If you have MS, you can start on a low-carbohydrate diet that’s high in fiber to reduce your body’s demand for insulin. Consult with your dietician in planning well-proportioned meals. Carbohydrates with high-glycemic indexes should be avoided, if not eliminated. Fill your system with plenty of pure water instead. Go for fish and game meat instead of pork, beef, or other meat high in saturated fat. Use olive oil or margarine without the trans fat to replace butter. A potent multivitamin containing vitamins C and E are recommended; as well as chromium, which enhances the efficiency of insulin.Additionally, the intake of zinc, magnesium, and calcium are essential to optimize insulin sensitivity. Stay away from hydrogenated oils that are ample in processed food and most offerings in fast-food chains.

Step 3. Weight Loss

Shed off extra pounds with regular exercise and prudent eating. You can still enjoy delicious meals that are not harmful to your body. Consult your dietician for healthy options that will keep you within your ideal body weight. Start slimming down today if you are on the obese side to help lower your insulin levels, and increase insulin’s efficiency in your body. Remember that obesity is a universal risk for heart disease.

Step 4. Exercise

Regular exercise is one of the best medicines for MS. With exercise, you burn extra calories, and get to target your ideal weight. Do you know that simple physical inactivity contributes to the development of MS? So, start burning fat today. It’s as simple as walking briskly for 30 minutes, dancing for 30 minutes, or riding a bike for 5 miles in 30 minutes. Adding weight training to your program will make it even better. Go get up, get out, and get going!

Step 5. Healthy Lifestyle Habits

Lifestyle habits need to be put in place. First on the list is tohave a good, full-night sleep consistently. Broken, erratic sleep schedules or lack of sleep all aggravate MS. Secondly, stress reduction is crucial to reduce levels of “cortisol,” the stress hormone, in your system.
Do you know that meditation, listening to music, Tai Chi, yoga, or progressive relaxation have been found to reduce the stress hormone significantly? Peace of mind associated with spiritual convictions and hearty laughter also reduces cortisol. And importantly, eliminate those bad habits including smoking, excessive alcohol intake, affinity to high-fructose sodas, sitting in-front of the television for hours while nibbling on sweets, popcorn or chips; keep off the “marijuana munchies” as all these contribute to irreversible damage.

Step 6. Medical Intervention

If going through the first five steps, do not normalize the deranged values in your blood associated with MS, medication, as prescribed by your physician, may be needed. Talk to your doctor to know the drugs that best fit your condition. For instance, some medications given to lower BP can elevate your triglyceride and LDL, while lowering your HDL. Go for medicines that complement your efforts to sustain a healthy lifestyle.

Gender difference

Evidence shows that the prevalence of MS differs withgender. In the US, there has been a significant increase in the incidence of MS in women compared to men. Interestingly, over a decade ago, most studies in the US revealed men to be more prone to the condition than women. This could perhaps be explained by the constant rise of obesity in women.
In a recent study, increased waist circumference (central obesity) and low “good” HDL cholesterol have been found morein women than men; while triglycerides and BP were relatively the same for both genders. Another study shows that MS is associated with physical inactivity in both normal and overweight women and also in overweight men. This suggeststhe high value of exercise among women.

Can MS be reversed?

A diagnosis of MS is not a death sentence but it can be if you take too long to get treatment. MS can be reversed through two very doable and powerful ways: weight loss and physical activity. Additionally, with the help of medications to treat the specific disorders in MS, persons with MS can live quality lives sustained by healthy living, a well-balanced diet, good sleep, and a daily active and positive prognosis.

Upgrade Your Fitness in Less Time with High-Intensity Interval Training

Who wants to or have time to devote hours each week working? At one time, the trend was to do a monotonous exercise like jogging or cycling for an hour or more at a time. Or take some aerobics class that you have a hard keeping up with the routine causing you to abandon it out of frustration. The thought was that moderate-intensity exercise, which you maintain for at least 30 minutes at comfortable pace, was the best calorie burner and offered the most fat-loss benefits. This is still true . But more recent research shows that you can optimize your fat loss with shorter, more intense workouts that you don’t get from a long, less intense workout.

In other words, the concept of the fat-burning zone has been supplanted by the after-burn. This is the idea, backed by science, that intense workouts push your body harder and force it to expend more calories to recover. Whereas you stop burning calories once you stop jogging or doing some other moderate-intensity workout, you continue to burn additional calories after your workout is over when you ramp up the intensity.

It’s not easy to sustain intense exercise for long periods of time. As you ramp up the intensity, lactic acid builds up in the muscles and enters the bloodstream very quickly and the pH of the blood drops. This leads to fatigue and burning muscles that force a person to stop exercising. High-intensity exercise isn’t sustainable for long periods of time and that makes it not practical for the average person. That’s why high-intensity interval training is so popular.

Through interval training, you can ramp up the intensity of your workout for a pre-determined time interval and then recover for a time before repeating it. Using this method, you can sustain intense exercise for longer periods of time as your muscles get a short rest period to partially recover between the intense intervals.

Of course, you won’t get the leisure of sitting on an exercise bike at a gym or an elliptical machine and leisurely moving your feet while you read a book or watch television. High-intensity workouts are, by definition, intense. But, despite their intensity, they offer similar or superior benefits to moderate-intensity workouts that are twice as long in duration. So, you trade time for intensity. Research shows you can get an effective workout with high-intensity interval training in as little as 10 minutes. That makes the “I don’t have time” excuse obsolete.

Greater Health Benefits?

If you exercise to improve the health of your heart, high-intensity interval training has you covered. Recent studies suggest that vigorous exercise may be more beneficial for heart health than going on a long, slow jog or doing some other form of moderate-intensity exercise. Cardiologists often recommend some form of modified high-intensity interval training for people after a heart attack. Of course, people with heart disease should be supervised when they work out at such a high intensity.

Monitoring Workout Intensity

The most accurate way to measure how intensely you’re exercising during high-intensity interval training is to wear a heart rate monitor. If you’re exercising at a vigorous pace, you should be exercising at an intensity of between 85 and 95% of your maximum heart rate. You can get a rough idea of your maximum heart rate by subtracting your age from 220. For example, if you’re 40 years old, your maximum heart rate would be 180 beats-per-minute. You want to achieve 80 to 90% of that rate during the intense intervals. Therefore you should perform the activity until you HR reach a goal between 144 -162 beats per minute and maintain it at at level of intensity for a minimum of 20 – 60 seconds. Your recovery or rest interval heart should be be between 40 to 50% of your maximum this would be an heart rate between 72 – 90. Maintain your resting heart for 10 seconds to 2 minutes. How long you rest will be determined by the length of your intensity. This cyle can be repeat mulitiple time but should not last no more that 20 mins. This is a rough guideline for how intense you need to exercise to enter the high-intensity zone as there are several options that include that includes lengthening or shortening the duration of both high intensity period and rest period.

If you don’t mind being less precise, you can monitor exercise intensity by how easy it is to talk while you’re exercising. If you’re working out at a vigorous intensity, you should be breathing hard enough that it’s difficult to complete a sentence. You should only be able to get out a word or two at a time. To get benefits out of a 10-minute, high-intensity workout, you should be working at this level. Many people make the mistake of exercising at a moderate intensity during the active intervals and calling it high intensity. No one said HIIT training is easy! But, with challenge comes change. Remember, you’re trading time for intensity. You can’t do a short, easy workout and expect to maximize the fitness benefits you get.

What Exercises Should You Do?

The beauty of high-intensity exercise is you aren’t locked into a single type of exercise. As long as you select exercises that work the large muscle groups in the lower body and do it with intensity, it qualifies. During the active intervals, you can jump rope rapidly, cycle at a blistering pace, do plyometric exercises, sprint, or do high-speed jumping jacks. The choice is yours. Choose the exercises based on your goals. Would you like to be a better sprinter or would you like to jump higher? If the former is your goal, sprint during the active intervals. If it’s the latter, do plyometric exercises, like squat jumps.

Before You Get Started

Make sure you’ve built up a baseline level of fitness before jumping into HIIT workouts. Consider doing moderate-intensity exercise for a few weeks to improve your aerobic fitness. Then, begin doing short, high-intensity interval workouts. As you become fitter, extend the length of your workouts. If you’re doing them with intensity, you shouldn’t need to do more than 20 minutes to get the full benefits. Due to their intensity, don’t do them too often. Twice a week should give you full benefits. Compare to other workout, HIIT workouts comes with an increse risk of injury therefore be careful when selecting your acitivity.

References:

The University of Mexico. “Vigorous Exercise versus Moderate-Intensity Exercise”

Journal of the American Heart Association. November 6, 2018. Vol 7, Issue 21.

University of Maryland website. “Moderate-Intensity Exercise