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Cholesterol Levels - Learn About Eating Avocado To Lower Your Cholesterol Levels
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Do you know about - Learn About Eating Avocado To Lower Your Cholesterol Levels
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Despite of avocado carbohydrate and fat content, the avocado cholesterol diet is extremely useful for lowering cholesterol. The speculate for which avocado is considered so efficient when it comes to lowering the cholesterol levels is because it is a great source of heart-healthy monounsaturated fat. The avocado fat is a type of fat that in fact lowers the Ldl levels (the "bad" cholesterol) while raising the levels of the Hdl (the "good" cholesterol) which safe the arteries. With a outpatient that does not suffer from cholesterol problems, the Hdl levels are in fact high while the Ldl levels are pretty low. For you to understand the Hdl cholesterol (the "good" cholesterol) it is the one that cleanses the arteries from what the bad cholesterol or the Ldl builds up.
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Avocado fat does not whether increase your cholesterol levels or is in any way harmful, so you do not need to worry about the avocado article of fat. To understand and distinguish the types of fat - avocado fat included - you need to understand what are saturated, monounsaturated and polyunsaturated fats. Monounsaturated fats (the avocado type fat) and polyunsaturated fats do not increase the cholesterol levels and are not harmful. The saturated fats increase the cholesterol levels and are those types of fat that are harmful to your body. You can in fact say that mono/polyunsaturated fats in fact are the opposite of saturated fats, because they help lower the cholesterol level.
Thanks to some new studies, it has been shown that an avocado diet within middle-aged women worked good than a low-fat diet did. The low-fat diet reduces the cholesterol level with about 5 percent, while the avocado diet reduced the same levels with about 8 percent. Also, and most important, the good cholesterol level has been raised with about 15 percent. The daily estimate of avocado per day depends on size - 1 ½ for large women while only ½ for small women. The foreseen, outcome is that with an avocado diet, in time, heart patients could in fact lower their heart assault risks with about 10 or even 20 percent, and death rates with 4 to 8 percent in only 3 or 5 years.
The avocado fat is the speculate to lower cholesterol. Another speculate for which the avocado diet is so helpful is that the avocado packs more cholesterol-smashing beta-sitosterol than any other fruits. Remember that the estimate of cholesterol absorbed from food is extremely reduced by beta-sitosterol - so the more, the better. This, in aggregate with the monounsaturated fat makes the avocado the excellent way to bust your high cholesterol levels.
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Can Too Much Hdl Bad - Too Much Sleep Can Make You Tired - Symptoms of Sleeping Too Much
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Do you know about - Too Much Sleep Can Make You Tired - Symptoms of Sleeping Too Much
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There are two things that all people like to do, regardless of age, race, height, weight, looks, etc. Those things are eating and sleeping. For this reason, many people become overweight or oversleep too much.
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Did you know that sleeping too long makes you more tired?
You would think that if you got a lot of sleep, you would be less tired and could go for longer without needing to sleep again. Unfortunately it doesn't work this way. When you sleep, your mind and body are doing many complex functions such as repairing muscle, organizing memories, putting the things you have learned for the day in the proper places, etc, etc. This process is actually quite strenuous on the mind which is why when you wake up after sleeping too long, you often feel more tired than you did when you first went to sleep.
Symptoms of oversleeping
The most common symptoms of sleeping too long include:
Headaches that last throughout the day.
Difficulty focusing and remembering things.
You feel real slow and out of it.
Extra tired during the day. Sleeping too long may indicate that you are developing a sleeping disorder
If you are sleeping too long, it may be because your body isn't going into deep REM sleep and tries to make up for it by making you sleep longer during the night. Without deep REM, your body isn't shutting down enough to give you body and mind ample chance to repair and recover.
Don't worry, the cure is just a click away.
The good news is, there are cures for all the common sleeping disorders, including sleeping too long at night. Doing simple things like changing your sleeping habits or your diet during the day can have a huge impact on your sleeping quality. For tips and cures for sleeping problems, check out the resource box below.
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Can Too Much Hdl Bad - Why Is Too Much Salt Bad For You
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Do you know about - Why Is Too Much Salt Bad For You
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Did you know that the average American consumes between 4,000 and 5,000 mg of sodium (or salt) a day. That is close to double the recommended amount we should be consuming. So, how can we start eating less salt in our daily diet, without sacrificing flavor?
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Before we get into the specifics of why it is a bad idea to eat that much salt, let's take a look at why we should worry about it in the first place. Consuming too much salt can cause high blood pressure, heart disease, edema and kidney stones. Your body also needs more potassium to be able to deal with the excess salt.
Let's take a look how you can start reducing the amount of salt you consume in your food on a regular basis.
- Don't use salt when you are cooking (or just use a tiny amount). Add just a pinch when the food is on the table.
- Use no-sodium seasonings as well as herbs and spices to add lots of flavor without the salt.
- Buy low-sodium chicken broth and use it to cook with instead of the regular broth that's full of salt.
- Soy sauce has a lot of salt in it. Opt for a low-sodium version instead.
- Use fresh meats and produce when you cook. Fresh food has a lot more flavor and won't need as much salt
- Don't salt your pasta or rice water.
- Buy low or no-sodium versions of food
- Cut down on fast food and salty snacks. Grab some fresh fruit or veggies instead.
- Read the label. Pay attention to the amount of sodium that's included on the nutritional facts label. You'll be surprised how much sodium a can of condensed soup or even a slice of bread has.
- Rinse canned fish and vegetables to remove some of the salt.
By implementing just a few of these ideas, you can reduce your sodium intake by quite a bit. At the same time, make sure you drink at least eight glasses of water to help your body remove any excess salt that is in your system.
Using less salt may be a little tough on your taste buds for a while. We are so used to overly salty food, reducing salt makes foods less appealing in the beginning. But don't worry, your taste buds will adjust and you will be able to enjoy all the true flavors of the foods you are eating.
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Can Too Much Hdl Bad - The Dangers of Consuming Too Much Omega 3
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Do you know about - The Dangers of Consuming Too Much Omega 3
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There are not many dangers of consuming too much omega 3. This is because these fats require certain enzymes and vitamin E (which is fat soluble) to get absorbed by the bloodstream. If there is too much available in the body, then it simply would not get absorbed and will be lost through urine.
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However, you should be careful in consuming too much omega 3 through nutritional supplements like fish oil capsules. Although they normally do not cause any side effects but if you eat a lot of capsules at once they might be dangerous for health.
In normal circumstances it is sufficient to eat 1 or 2 fish oil capsules daily. However, in case of severe deficiency of fats in the body, doctors may advise you to eat omega 3 rich foods as well as supplements to avoid complications associated with the deficiency of these fats in the body.
You should make a habit of giving a gap of at least 4 to 5 hours between two successive dosages. This way the previous consumption of fats will have enough time to get absorbed by the bloodstream and the enzymes will be free again to receive the new dose and to start working again.
Some people don't consume enough vitamin E through diet. As a result they are vitamin E deficient and their omega 3 fats do not get absorbed. This situation becomes even more complicated if the enzymes that react with fats to break them down are also malfunctioning due to some reason.
It is therefore very important to ensure that all fat content that you receive through the diet as well as dietary supplements gets absorbed properly. Otherwise you won't be able to cure your deficiency and will be at high risk of developing cardiovascular disease, diabetes, arthritis, Alzheimer's disease and colon cancer.
Fish oil capsules have been manufactured in such a way that they provide enough fatty acids content at regular intervals. This routine is perfect for almost anyone. You should also make sure that you consume enough fats on a regular basis through diet.
For this purpose, you can add fish, flax seeds, soybeans, sesame seeds, walnuts and shrimps to your everyday diet to receive adequate amounts of essential fats regularly. If you are taking supplements, then make sure that they come from a reliable source and are effective for long-term health.
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Can Too Much Hdl Bad - Cortisol Control: Too Much or Too Little and You Have Problems
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Do you know about - Cortisol Control: Too Much or Too Little and You Have Problems
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By now you must have heard thousands of times how cortisol (C) is catabolic and will break down all your hard-earned muscle. You might even be using various drugs or supplements to suppress cortisol release in the hopes that perhaps this will help you to get bigger or stronger. Now, on the surface it appears to make sense for you to want to suppress C, after all it is catabolic. There is one little catch though: Without C many important metabolic reactions become impaired. The result: Muscle weakness and in severe cases death. So, the trick is to train hard enough to stimulate muscle growth without sending your C levels through the roof. Normal, healthy ranges of C are what we want, not levels suppressed so far down that we can't even measure them.
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What Is Cortisol?
Cortisol, or hydrocortisone, is a member of a family of hormones collectively referred to as glucocorticoids. Glucocorticoids get their name from their ability to increase blood glucose levels. While there are other glucocorticoids, C is the key player in healthy individuals. Let's say you are lifting weights or stressed out from an argument. Both of these examples are types of stress. Stress can be physical, mental, or emotional. Stress stimulates your central nervous system (the brain and spinal cord). In turn, nerve cells, in a region of the brain referred to as the hypothalamus, get excited. They release a protein called corticotropin-releasing-factor or CRF. Now CRF in turn stimulates the anterior pituitary (a gland in the brain) to secrete adrenocorticotropic hormone or ACTH. ACTH then stimulates the adrenal cortex to produce C. Cortisol now goes to work by helping to raise your blood glucose levels. It travels in the body either bound to a protein or unbound in a "free" state. While different proteins can bind C, only one (corticosteroid binding globulin) prevents C from working in the body. The rest of the C in your body is active, meaning it can raise blood sugar, breakdown muscle, decrease inflammation, and control the immune system.
When C levels get too high, the cells that produce the CRF and ACTH become inhibited and less C is produced. This process is referred to as negative feedback inhibition and this is how the body monitors and controls C levels. Normal ranges vary considerably throughout the day with peak concentrations (280-720 nmol/l) reached between 7 AM and 9 AM. By 9 PM to 12 AM levels are considerably lower (60-340 nmol/l). Practically speaking does this have any significance for bodybuilders and strength athletes? A review of a the literature tells us that training in the morning versus training much later in the day will not make a difference as far as our C responses to exercise. What does make a difference however, is consistency. By lifting weights on a consistent basis, over time the body interprets this as less of a stress and produces less C as a result. This of course is assuming you are not over-training.
Functions of Cortisol
So now that we know what C is, and where it comes from, what does it do? Let's start with a basic fact: Cortisol is essential for life and is catabolic to all cells in the body except liver cells. Catabolic refers to the ability to breakdown large molecules into smaller molecules. This applies to you in the following fashion: Let's say you just got done with your two-hour leg workout. Cortisol levels will be elevated because you trained a large amount of muscle mass very intensely and for a fairly long time. The amount of muscle mass, intensity of exercise and the duration of exercise are factors that help to stimulate C production and release. Cortisol can now cause muscle proteins to be broken down into amino acids. These amino acids can travel to your liver or to the damaged muscle fibers in your quadriceps. In the liver, amino acids can be reassembled into new proteins, converted into glucose or converted into fatty acids. In the quadriceps, the amino acids can be reassembled into proteins that will help to repair the damaged muscle fibers. An interesting side effect of lifting weights is that it is antagonistic to glucocorticoid induced muscle atrophy. Exactly why this occurs is not clear, but suffice it to say that, as you gain experience with lifting weights, C is less likely to break down that muscle you worked so hard for.
Another function of C -- that most people are usually glad to hear about -- is that it breaks down fat. Fat cells around the body are referred to as adipose tissue. Cortisol helps the fat stored in adipose tissue, called triglycerides, to be broken down into smaller molecules, namely glycerol and three fatty acids. The glycerol and fatty acids can now enter the blood and be used as energy sources by other tissues in the body. The importance of this is seen during starvation where C levels are substantially elevated. The practical significance of this for the bodybuilder is that severely restricting calories will elevate your C levels to in order to breakdown fat and muscle for energy. On a side not it should also be pointed out that low calorie diet also lower your testosterone. Imagine having suppressed testosterone levels and elevated C levels. That is exactly the opposite of what we want to build muscle.
What else does C do? For the record, C also helps to: maintain blood pressure and proper renal (kidney) function; reduce swelling and speed up tissue repair; modulate perception and emotion; play a permissive role in the development of fetal organs; and directly effect bone and connective tissue growth in children. So while we may not want C levels higher than normal, we also don't want them lower than normal either. Our bodies use C for a variety of functions and by forcing it below normal through the use of drugs or supplements, these same functions can be impaired in the body.
While C breaking down fat is a good thing, you don't want to lose your hard-earned muscle with the fat. It is true that C inhibits protein synthesis (making new proteins) and can stimulate proteolysis (breaking down proteins) in your muscles, but remember the literature suggests that lowering C won't help you build muscle any faster because C appears to break down certain proteins preferentially. This means it does not break down functional proteins of muscle or nerve cells. It has also been shown that damaged tissues can use the newly acquired amino acids from the labile proteins to synthesize new proteins for tissue repair. In addition it takes a back seat to insulin and exercise. This means that eating and training intelligently not only help you look and feel better, but they counteract the catabolic effects of C.
Acute Effects of Exercise on Cortisol Response
As briefly mentioned earlier, after a workout, C levels can be elevated for up to several hours. Factors that can influence C release are the intensity of the exercise, the amount of muscle mass being trained, the length of the workout and calorie levels in your diet. It is normal for C to be released during and after a workout. At this point you may wonder, "Is this is good or bad?" Let's say you just did a heavy chest workout. Damaged muscle cells (fibers) in your chest and assisting muscle groups send out chemical signals. These signals attract special white blood cells called neutrophils. Neutrophils travel to the injured fibers and start breaking them down. In addition, specialized compartments inside of the injured muscle cells called lysosomes rupture and release proteolytic enzymes. These are proteins that will break down your hard-earned muscle. The combination of the neutrophils and enzymes degrading your muscle contribute to the muscle soreness you feel a day or two after training. Cortisol helps to reduce the accumulation of neutrophils and stabilize the lysosome compartments so that they don't rupture. Now remember when we mentioned that C stimulates amino acid release into the blood? Well these amino acids can be used to repair the injured muscle fibers. Therefore, dramatically reducing C after a workout may increase muscle soreness and delay muscle recovery.
Chronic Effects of Exercise on Cortisol Responses
What happens to your C responses after you have been lifting for several months? In a trained lifter the typical C response is lower than an untrained lifter. This holds true for runners as well. In addition, C levels after exercise return to their normal levels quicker. The benefits of this are that you get the same protective Effects of C against muscle soreness, with less protein breakdown. This assumes of course that you are not over-trained. In over-trained athletes resting C levels can actually remain increased. This can pose a problem because excessive C levels are associated with a variety of health disorders. The best thing for you to do is take a break from training and not try to artificially suppress your C levels. If you artificially suppress C, in an attempt to mask your over-trained state, you can unwillingly create other health problems with the adrenal glands that will take months to correct.
Negative Effects of Cortisol Elevation/Suppression
One problem with C is that really high levels do cause muscle wasting. However this is seen only in trauma/burn/injury/disease patients -- not people lifting weights. In healthy people, excess C is not enough to cause excessive muscle protein breakdown after a single workout. Another point is that C deficient people don't synthesize more protein than normal people. In athletes C levels can be used as markers of training status. One reason for this is that chronically elevated levels are associated with impaired performance. So the catch is: How do you prevent C levels from being high all the time, without disturbing the important functions that C is involved in? In order to answer this question let's take a look at what happens when you chronically suppress C (
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Can Hdl Be Too High Forums - Discover Natural Testosterone Boosters
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Do you know about - Discover Natural Testosterone Boosters
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There are really simple ways to boost your testosterone levels naturally without having to resort to prescription testosterone replacement therapies that can cause bad side effects.
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There are 3 general areas that you should focus on: diet; herbs; and exercise.
The Best Natural Ways to Raise Testosterone Levels
First, let's talk about diet.
Believe it or not, there are certain foods to focus on if you want to boost your levels of testosterone hormone.
Among the best of the natural testosterone boosters when it comes to food are:
Oysters -- Oysters should top your list because they're packed with the mineral zinc. Zinc does many important things in the body, but one of them is to help create more mucle and thereby boost testosterone levels.
Beef
Chicken
Eggs -- The egg yolks especially contain some important building blocks for testosterone. For example, egg yolks contain cholesterol and testosterone is produced from cholesterol.
Now, before you think you're going to clog up your arteries, don't be too concerned. Most people don't realize that actually 85% to 95% of your cholesterol is made by your liver, and not from the foods you eat. Eggs yolks are also jam packed with other crucial nutrients and vitamins.
Garlic is one of the the best natural ways to raise testosterone levels because it contains a strong compound called allicin that can increase the levels of testosterone hormone.
Allicin breaks down easily, so make sure you eat real garlic -- don't take supplements which often don't have any active allicin left.
Broccoli and Cabbage -- seriously, these can be great natural testosterone boosters because they contain Indole-3-carbinol. Now before you get scared from the sound of that, just know that Indole-3-carbinol can lessen estrogen in your body. Estrogen is a female hormone but men also produce it too -- and women also naturally produce testosterone too by the way.
Too much estrogen can lead to more fat and reduce muscle -- and since muscle is so important for healthy levels of testosterone, having elevated estrogen is no good.
There you have it. The best natural ways to raise testosterone levels if you want to focus on diet.
In addition to the above, make sure you don't smoke, and drink alcohol to excess, which both can hurt you in your quest to boost your testosterone levels.
Natural Testosterone Boosters
Herbs...
No herb out there can directly boost your testosterone, but some can indirectly help your body make more of this vital hormone.
Arguably, the best one is called tribulus terrestris. Clinical studies have shown tribulus to boost strength and stamina. Athletes and bodybuilders use it, and it's available without prescription in supplement form.
How does it help to increase testosterone? In simple terms, our bodies have something called luteninizing hormone, which we will refer to as LH.
LH has a role in commanding the body to make more testosterone.
LH gradually slows down and diminishes as we age.
Tribulus terrestris can naturally boost levels of LH -- the increased LH then leads to more healthy testosterone production once again.
Natural Testosterone Boosters
Among the best natural ways to raise testosterone levels is exercise. But not just any kind of exercise. Strolling around the park isn't going to do the trick.
It should be short duration, high intensity exercise which helps to boost human growth hormone production and keeps testosterone levels peaked. Obviously not everyone can exercise this vigorously, so make sure you talk to your doctor before you do.
But if you can do so, focus on doing high intensity exercises like sprinting for short durations. If you work out with weights, focus on exercises that require large muscles in your body to execute such as leg squats and bench presses.
In conclusion, if you follow the tips above, you now know the best natural testosterone boosters.
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Hdl Over 90 - Does Drinking Black Tea Increase Blood Pressure?
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Tea has gained a lot of attention in recent years for its ability to decrease the risk of heart disease. Green tea, in particular has been shown to prevent heart disease in the following ways.
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o Green tea has been shown to prevent circulating LDL from hardening into the plaque that sticks to arterial walls, narrowing them.
o Green tea has been shown to inhibit unnecessary blood clotting.
o Green tea has been shown to reverse endothelial dysfunction. Endothelial dysfunction makes it difficult for the veins and arteries to properly dilate.
o Green tea has an anti-inflammatory effect, which may help protect arteries and blood vessels.
Tea's magic is due to its high level of anti-oxidants. Anti-oxidants are critical to preventing disease because they fight the free radicals that our bodies create each day during our digestive process. If the free radicals are not neutralized, they damage our cells and DNA, leading to disease. Other good sources of anti-oxidants include fruits and vegetables, red wine and chocolate.
But, tea's anti-oxidants may be the most powerful of all. Most doctors recommend, and most of the research has been performed on, green tea. This is because green tea is unfermented. Black tea goes through a fermentation process that changes some of the natural anti-oxidants into other, less healthy form.
However, some concern has been raised that drinking tea may increase blood pressure. Keeping blood pressure under control is critical to preventing heart disease.
Blood is carried from the heart to all parts of your body in vessels called arteries. Blood pressure is the force of the blood pushing against the walls of the arteries. Each time the heart beats (about 60-70 times a minute at rest), it pumps out blood into the arteries. Your blood pressure is at its highest when the heart beats, pumping the blood. This is called systolic pressure.
When the heart is at rest, between beats, your blood pressure falls. This is the diastolic pressure. When you see a blood pressure reading it shows the systolic pressure number over the diastolic pressure number.
When the level stays high, 140/90 mmHg or higher, you have high blood pressure. With high blood pressure, the heart works harder, your arteries take a beating, and your chances of a stroke, heart attack, and kidney problems are greater. You should aim for a blood pressure reading of around 120/80.
So, while tea may offer many benefits in lowering the risk for heart disease, if it raises the blood pressure, these benefits may be negated in those who are already battling high blood pressure.
One study, reported by the UK Tea Council, examined the effects of black tea on endothelial dysfunction and on blood pressure. The effects of tea drinking were measured both while fasting and after a meal. There were 20 participants, each with coronary artery disease. Dilation of the endothelium and blood pressure levels were measured at the beginning of the test, and 3 ½ hours after drinking three cups of black tea or hot water.
In some cases, the participants were given black tea or hot water without a meal, and in other cases, the tea and water were administered along with a meal.
The study concluded that when combined with a meal, the black tea significantly improved endothelial dilation. However, when tea was administered during fasting, it did not improve endothelial dilation.
The study also found that tea, when administered without a meal, raised systolic blood pressure compared with the participants who drank water alone. However, tea, when administered with a meal did not show any increase in blood pressure. So, it was concluded that drinking black tea on an empty stomach may temporarily raise blood pressure. However, eating a meal with your tea seems to negate these effects.
This can be important news for those struggling with high blood pressure. While the raised blood pressure that was noted from drinking black tea alone appeared to be temporary, it still may be of concern for those who are already battling blood pressure problems. It may be wise to avoid black tea on an empty stomach.
However, if you drink your tea with a meal, you may be able to reap all the benefits that tea offers without increasing your blood pressure. So, don't stop drinking your tea; just alter your tea drinking schedule to coincide with food.
It's important to note that this study was conducted only on black tea, so we're unsure if green tea has the same effects on blood pressure. And, green tea is the one most often recommended for its overall health benefits.
As with any alternative therapies you use, it's wise to keep your doctor informed. Working with your doctors to find the right combination of diet, exercise and medication is the best way to protect your health and ensure that you live a long, heart attack free life.
Does Drinking Black Tea Increase Blood Pressure? (with Health & Product)
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