The best fitness tips for men lead them to have fabulous, well-toned, muscular bodies, that make men want to be them and women want to be with them. The following are the best tips to give man fitness and an enviable physique. They’ll also help you stay healthy for a long time.
Each of us has exactly 24 hours in a day. No one has more and no one has less. How we choose to use this time is the difference between achieving what we desire and staying in the same rut we started in. Go find a mirror. Take this article with you. When you are in front of the mirror, that person is the one responsible for your life. Your fitness level, weight, self image and role model for others start with you!
You need to exercise correctly and with dedication. Just randomly adopting and dropping exercise routines without consulting your doctor and trainer will do more harm than good. You need to be able to really understand the exercise, the basic principles involved, and the strength training it’s meant for, before adopting it. Knowing all this will not just help execute the moves correctly, but will also help you stay motivated.
You should also learn something of the theory of man fitness. Some of the better online as well as offline resources feature fitness tips from sportsmen. Depending on the changed desired in any muscle group and the intensity of the workout, this advice can help you correct mistakes in your workout routine and reduce the risk of it becoming hazardous to your health. Weight loss and fitness programs start in our mind. There are many resources available for the specific how-to knowledge for diet, nutrition and exercise. Without the motivation, measurable results and constant feedback from others and ourselves, we are limited in our success.
Everyone’s built differently and what suits one person may well not suit another. This is something you need to understand and accept, before you adopt a workout routine. Identify the way your body works. Then search out the right exercise routine - the one that works best for you. And, if in doubt, ask someone who’s truly aware of what they’re talking about.
You should ideally engage a trainer - whether a personal trainer or just the one at the local gym. In fact, before starting any fitness regime, you should consult your doctor and a trainer. The help of both can assist you to attain the peak of physical fitness - the first helps you determine the physical level your body’s at and the amount of punishment it can take, while the other can help you actually train. And, with their combined efforts, and your determination, you’ll soon be a shining example of man fitness.
Something that’s important and that you must consider, and devote five minutes before and after exercises to, are warm-up and cool-down exercises. The first set (the warm-up exercises) can help you ready your body for the exercise routine while the later (the cool-down exercises) can help your body cool down, after the rigorous exercises, and help you adapt to your post exercise regime chores.
You must keep track of your progress. Design a graph or pie chart, or just note relevant things down in a diary. Mark each level as you cross it. This keep your confidence levels up, as you struggle towards the peak of man fitness. This will also make you appreciate your own efforts and will help you keep track of backslides. If you can monitor your efforts, you can also plan ahead. And this, in turn, helps you structure your exercises better and will help in the long run by making you reach goals within the time you’ve set.
“Get action. Seize the moment. Man was never intended to become an oyster.” An oyster is closed off from the world. Wishing, dreaming and talking about what you should do or could do never gets anything done.
Tags: Fitness Programs, Fitness Tips, Man Fitness, Personal Trainer, Weight Loss, Workout Routine
Iron Man Elliptical Machines are designed with the consumer in mind. Most of the time, you will select a product that is within your price range and wish to get the best out of it. But, you should also know that with an Iron Man machine, you get more than just a simplistic design and an affordable price. There are many more benefits in these units as well. Consider, how well it meets your needs and how well it fits your budget. You will find that the Iron Man line of elliptical machines is a great choice for most of those who are in search of such qualities.
When you select an elliptical machine, you want to achieve several things. Among others, you want the unit to provide you with the level of performance that you know is needed. Which means that the elliptical machine needs to provide for the level of workout you need and you want to have. And it does.
You will find that the Iron Man models on the market are capable to provide with a high level of quality that will give you years of workout benefits. In addition, the elliptical machines will provide you with the comfort that you require. If the elliptical machine is comfortable and easy to use, will that motivate you to actually use it? Most people are just like that. In addition to those needs, you still want a reasonable price for the Iron Man.
All of these things can and do happen when you are in search of a Iron Man line of elliptical trainers on the market. Look at what they can provide for you and how well they meet your specific requirements. What you are sure to see is that Iron Man provides for all the areas that are important in the elliptical machine line. And, it is affordable.
The Life Fitness Elliptical Machine: The Life Fitness elliptical machine is a good product to consider. If you are looking for the benefits of elliptical movement and the ability of the unit to provide you with the affordability that you need, then Life Fitness may be the best possible choice. Today, there are hundreds of various elliptical machines in the market. On top of that, there are even more models to go along with. With all that said, you may find that the Life Fitness is the best possible product for you. But, see what it has to offer you.
An elliptical machine is a tool that will allow you to have many benefits including those that are cardio related. In fact, many doctors will tell you that there are many more benefits in the use of an elliptical machine as opposed to that of a treadmill or even walking and running. The aim is to provide you with the things that you need to keep you healthy within your budget. That is what the products offer in the Life Fitness, quality and affordability.
When you look at the units offered by the Life Fitness line you would see some of the best in features and durability. In addition, you are going to find a wide range of other things as well. For example, you will find that they all offer effective stability, reliability, and ease of use. In fact, it is such a sound investment that you will find the Life Fitness units, especially elliptical machines, are available at many fitness centers. But, that does not mean it is the right choice for you. If you want to know if it is, then take time to look what are the benefits that this elliptical machine provides for you.
Tags: Elliptical Machine, Fitness, Fitness Centers, Iron Man, Iron Man Elliptical Machines, Iron Man Machine, Life Fitness, workout
Here are the top five fabulous fitness gifts for your man
1. The online personal fitness workout
Purchase an online personal fitness program from one of the many online sites that provide this service. Your gift will include a personal trainer available online and via email to provide encouragement and fitness tips.
2. The personal tennis trainer
A cordless tennis ball machine is the perfect tennis partner. Available at any time of the day or night, the tennis ball machine never tires and doesn’t care if it wins or loses. This is the perfect tennis trainer and a great way to keep fit.
3. The stick
This is an amazing piece of equipment. Literally a long stick-like tool made out of plastic, the stick is designed to stretch your muscles to improve strength and flexibility. It helps prevent muscle stiffness and muscle injury.
4. The power strap ball
These are fabulous medicine balls that provide the perfect workout for strength. You simply strap the rubber ball to your arms or legs to perform various prevention exercises.
5. The fitness gift basket
Create your own gift basket with a fitness theme. Include the things you know your man is in need of, such as massage creams, power snacks, jump rope, medicine balls, Pilates ball, calorie counter, books of diet recipes, mini eights, fitness coupons, and music CDs perfect for those lonely workouts.
Tags: Fitness, fitness gifts, fitness program, workout
A man should never date a friends ex without specific permission
A man should never walk a dog smaller than a bull dog
A man should never talk to other guys in the bathroom
In a 6 person hot tub, there should be a maximum of 3 guys.
A man should never sit with your legs crossed
A man should not sing and dance at the same time
A man should not watch Oxygen, Womens Entertainment, or Lifetime.
Men do not lie about their age.
A Man should not swing his arms when he is walking.
A man should never carry a woman’s handbag
A man should never go tanning.
No man should dye their hair
A man should never refer to an athlete as a “stud”
A man should never cry during a movie. In the event that he does, he must under no circumstance admit it to anyone other than a girl he is trying to score with.
A man should not “pop” his collar.
A man should not speak more than two languages.
A man should never say “it’s to die for” Kevin
A man should not wear a scarf without a jacket or coat.
A man should not wear an ascot.
A man should never use the following words: fantabulous, ginormous & fierce.
A man should never wrap a towel around his head after leaving the shower.
A man should never “sip” and alcoholic drink through a straw
A man should never wear a blouse.
If you are not living with a girl you should not have tampons in your bathroom.
A man should not wear crocs.
A man should not wear a leotard or do pirouettes.
A man should never wear a sweater over his shoulders
A man should not eat grapes from the vines
A man should never rollerblade
The word cute should not be used other then describing a chick they want to bone
Never drink the last beer, unless you’ve been granted specific permission that it’s OK.
If a girl falls into the following criteria, she is off limits forever until the end of time:
A. Was an ex-girlfriend.
B. Your friend specifically told you he wanted her.
C. Is you’re buddy’s sister.
However, if it’s your buddy’s cousin, well she’s up for grabs, and you’re welcome to rub it in his face for years to come.
Never diss a guy if his team just lost a crushing game. I lost approximately nine friends last October who felt the need to bust my balls when the Red Sox lost to the Devil’s Bitches. Just leave it alone, it’s kinder to pick on them for a dead relative.
You must never own a cat.
If you get 2 tickets to the big game, the priority list for granting the second ticket is as follows:
1. Your best friends (in order of how long you’ve known them).
2. Your acquaintances.
3. Your co-workers.
4. The mailman.
5. The UPS guy.
6. NASA.
7. John Kerry.
….1,485,726. Your girlfriend.
You are allowed to enjoy exactly one chick TV show, and one chick flick.
Birthday and Christmas presents for your guy friends are optional. Beer always makes a great gift.
If you go the bar with your buddies, you must buy a round of drinks at least once.
There are no mercy rules when playing someone in Madden, hoops, street hockey, bare-fisted boxing, etc.
If you owe someone money, pay them back as soon as humanly possible—unless it’s a gambling debt, which must be paid immediately.
Standard shotgun rules are as follows.
A. Shotgun may only be called within full sight of the car.
B. Shotgun must be called outside.
C. Shotgun calls last approximately ten minutes.
D. Shotgun never carries over to a second ride.
NO PDA (Public Displays of Affection). Hey, congratulations, another girl can stand the sight of you. You don’t need to wear her like a ******* trophy.
It’s alright to cheat at any game where money isn’t involved. In certain circumstances, relationships may be classified as “games.”
Don’t tell other guys elaborate stories about your weightlifting exercise routine. No one cares.
Never openly question another guy’s sports wisdom, unless said information specifically pertains to your favorite team. It doesn’t matter how ludicrous the other guy sounds telling you that Jake Plummer was better than Steve McNair last season, let him be.
When out with the guys, never accept a call from your girlfriend—unless she’s dying or trapped under a burning fuel truck, and if that’s the case, make it quick.
Always allow a buffer zone at urinals and on couches.
Never share a bed with a guy, unless there’s no way around it.
Tags: Bro Code, Golden Rules, Man Codes, Manhood
Your basic training plan should focus on two areas:
Endurance
A 10k run over rough ground at 8min. mile pace is very do-able. Its just that this is at the end of all the ‘fun’ you’ll have had over 2 days. I’d start your training off by going for a run every morning. Make it a nice gentle jog for the first minute, a medium pace for the second and then a fast pace for the third. Then keep doing a minute of medium and then a minute of fast until you’ve finished your run. Aim to do this for 10 minutes by the end of week 1, 15 minutes by the end of week 2 and 20 minutes by the end of week 3. Then work on getting faster. Also, replace this with a longer, run once a week at a steady pace. See if you can get through a 10k run in 50 minutes by week 6 or 7. Thats the kind of performance level you’ll need to be able to get to.
Strength Training
You’re going to need to do 60 press ups in a row. If you are fit, this is no problem at all. If you aren’t then it might be a problem. Can you do 60 press ups in a row? If you can, try to do more. As for training, if you can do the program in the link below 3 times a week, then you’ll be on the right track (adjust the weights to suit your levels of strength but if you find you can actually complete any of the sets, then increase something). Remember not to rest between the exercises in each superset. You put the weight down, pick the next weight up and keep on going.
Remember to drink plenty of water, eat healthy meals (lots of green veggies, lots of lean meat & chicken), and don’t skip breakfast when you get back from your morning run.
Tags: Endurance, Fitness Plan, healthy meals, Strength Training
Belly fat usually comes with middle age and is caused by insulin insensitivity. Google “Metabolic Syndrome” or “Syndrome X.” This is caused by eating things that spike your blood sugar. Stop eating these things and watch your belly fat start to diminish. Google “Glycemic Index” or “Glycemic Load” to find out more about what these foods might be. Check out the Healthy for Life program and other links below for more information. The bottom line is that you can do it. It just takes the knowledge and motivation to get there.
Having a bulging stomach can have an effect on your ego, especially if you’re a woman. Not only is it not sexy, it can also mean that you’re in great danger of having heart diseases, cancer and diabetes. You need to shape up and get on with dieting and exercise before it’s too late.
There’s no such thing as being very busy as to not have time for exercise. If you set your mind on it, you’ll find ways to squeeze an hour of workout in your busy schedule. Exercising is the best way to get rid of belly fat, period. You can do it in the morning before going to work or at night before hitting bed, whatever works for you. Morning exercises can pump you up for the busy day ahead while night exercise will burn those extra fats that don’t get digested while sleeping.
To make exercising more fun, try to infuse a little bit of human connection into what you’re doing. It would be truly boring and lonely if you exercise all by yourself. You can spend time coaching your daughter’s soccer team or you can probably run errands for your neighbor at the grocery store - for a fee, of course. Anything that involves intense body movements can help you achieve your desired goal.
When it comes to food, try not to go way out of control every time you eat your meals. A good dose of meat, grains, fruits and vegetables is the best way to get rid of belly fat and start new habits. Search the internet for the Recommended Dietary Allowance for person your age and height. This will thoroughly guide you on how to limit the serving of a particular menu.
List of Foods That Burn Belly Fat
Make sure that each meal includes at least a few of these foods, if you have one crap meal a day, you are seriously hindering your efforts, you might as well not be doing anything. Fat loss is hard to achieve, that is why there are so many overweight people today, but the rewards are so great.
- Oats
- Yams
- Brown Rice
- Broccoli
- Asparagus
- Spinach
- Cucumber
- Egg whites
- Whole eggs
- Tuna
- Salmon
- Fish
- Organic milk
- Walnuts
- Almonds
- Flaxseeds
- Avocado
- Grapefruit
- Apples
- Oranges
- Bananas
- Chicken
- Turkey
- Grass fed beef
- Cantaloupe
- Kiwifruit
Muscle and Fitness is pretty good. It goes into detail about exercises and nutrition plans that work. If you already know a lot about fitness though, it can get a little bit monotonous. If that is the case, I would recommend a more advanced bodybuilding magazine like flex, if that’s what you are going for.
Men’s Health is geared towards general to specific Men’s health topics, which sometimes includes body building, and it has a lot of reputable information in it. Every month they also have little tidbits and articles about what foods to eat or vitmins to take that are good for the eyes, prostate gland, the heart. But some articles are tiny and worthless and there is a lot of fluff.
Men’s Fitness is geared towards body building and it is a lot cheaper. Articles vary from diet, sports figures, some cool gadgets, and each month has several lifting tips with a month long routine to follow. Men’s Fitness has a lot of stupid advice in it when it comes to sex, etc.
Fitness RX, its usually a combination of the latest studies and has actually workouts, that are really interesting. There is also not as many ads in them.
I also use MaxiMuscle’s magazine which is bi-monthly, and I basically just bought something from them once and they keep sending me a free magazine with their latest products in but it also contains some of the best info and training guides I have ever seen, they really do seem to cut the crap out, so whilst I may not necessarily use their products any more (taste wasn’t too nice, urgh!) I can’t fault them on their advice and tips, really top notch stuff and free.
Fats are nothing more than stored acid. If you continue to take acidic food, even with exercise you cannot get rid of fats. Therefore you must solve the weight problem at the source : eating acidic food. By taking alkaline food, you prevent the intake of acid to create more fats. Besides doing exercise, you must eat only alkaline food.
The following are some facts of how you may have developed Man Boobs through your daily diet.
- Do you consume lots of Soya products? Soya milk, Soya beans or Soya Fillers? Soya products tend to contain a lot of plant estrogen which can cause enlarged man boobs.
- Lose fat. Obesity can cause higher levels of estrogen which leads to man boobs. Men tend to store fat in their upper bodies so it is worth changing your diet.
- Avoid empty calorie, fatty & fast foods. Severely cut back on the burgers, sodas and start eating more fresh foods and lean meat. Cut back on the red meat and look for vegetarian options. Start eating healthy fish options or fresh vegetables.
- Do you tend to eat heavy in the evening and have the coffee and donuts in the morning. Stop! Eat more small healthy meals throughout the day. Feeding your body with healthy foods and snacks throughout the day increases your metabolism. When that happens you naturally burn more fat.
- Start eating more low Glycemic Index carbohydrates. Do a search on google on low GI cabs and you will get a comprehensive listing.
- Avoid diet beverages. They have negative health effects and can even increase your appetite most of the times for wrong type of foods
- How much water do you drink? Though so, not much! Drink plenty of water. Flush out the toxins in your body and speed up metabolism and fat loss.
- Start drinking Green tea. Again speeds up your metabolism.
- Cut down on the alcohol and marijuana. Monitor the units you drink. Excessive drinking and smoking causes male breasts.
- Increase your testosterone levels naturally by eating vegetables such as Broccoli, Cauliflower, Brussel Sprouts, Cabbage, Collard Greens, Radishes and Turnips just to name a few.
Read the book “pH miracle for weight loss“. See photos of people losing weight at ease. If you want to loose weight super fast, there is an alkaline liquid diet. According the book, people are loosing 10 pounds or more within the first 8 days.
Tags: acidic food, alkaline liquid diet, Man Boobs, Obesity, pH miracle for weight loss
Cholesterol is a steroid normally found in all body cells and plasma. It is the most abundant steroid in the body. Gonadal and adrenal hormones are produced from cholesterol.
Do you know the function of cholesterol in your body?
What can you do to lower cholesterol naturally? Are we a society deficient in statin drugs?
Why is your cholesterol high in the first place?
If your cholesterol is too high (a total cholesterol over 230), the problem is not the cholesterol, as your body has raised its levels in order to play some type of ESSENTIAL role(s) for your survival.
The cause of high cholesterol is high starch carbohydrate, hydrogenated fats and low thyroid function. Emotional and physical stress can also influence cholesterol levels.
In general, cholesterol is increased in most endocrine or organ hypofunction and decreased in most endocrine and organ hyperfunction.
New research has revealed that LDL or “bad” cholesterol inhibits the breakdown of fat in adipocytes, or fat cells, suggesting that it is a regulator of fat stores. If a person has elevated cholesterol levels, it is a sign that their body, emotions or intellect are subject to excessive stress.
The majority of excess cholesterol is manufactured in times of psychological stress and dehydration. Elevated LDL can be caused from the body attempting to produce hormones as cholesterol is a precursor to hormone production. In addition, those with low thyroid suffer high cholesterol.
Remember that cholesterol is necessary and healthy because it is involved in cellular repair and reducing inflammation; it is oxidized cholesterol that is unhealthy.
Increased triglycerides, in conjunction with decreased HDL, is a more significant factor for coronary artery disease than elevated cholesterol by itself.
In 1990, the Journal of the American Medical Association reported that normal cholesterol was considered around 200. Today normal is considered 160! Individuals with cholesterol levels below 160 cannot make sex hormones.
So much has been written concerning the evils of increased cholesterol, however very little has been reported concerning decreased cholesterol. Decreased cholesterol can be normal for a vegetarian and some people with a genetic predisposition to decreased cholesterol.
In addition, individuals with cholesterol levels below 160 are associated with compromised immune system, ‘ risk of depression, anxiety, respiratory illness, stroke and brain-related deaths such as Alzheimer’s disease and Parkinson’s. Individuals with low adrenal or hypoadrenic (Addision’s disease) suffer low cholesterol. Low cholesterol is one of the signs of cancer (JAMA, Dec 1980).
Myths:
Cholesterol causes heart disease
Cholesterol is bad
Eating fat is unhealthy
High cholesterol is caused only from eating unhealthy foods
High cholesterol means you’re unhealthy
Lowering your cholesterol is healthy
Cholesterol Tips:
Every hormone in your body requires cholesterol as a precursor
Approximately 80-90% of all cholesterol is made inside your body and does NOT come from the foods you eat.
Elevated cholesterol may be caused from:
” Consumption of too many refined carbohydrates/sugars.
” Congested liver
” Excess amounts of stress either physical, emotional, chemical, electromagnetic, psychological
” Hormonal imbalances
” Inflammation
Cholesterol is vital for:
A precursor to sex hormones, vitamin D, and bile production
A repair substance - repair molecule
Cell membrane integrity helping maintain proper permeability
Child development in mother’s milk
Controlling free radical damage
Digesting the fats you eat
Female hormones. Women with higher cholesterol live longer.
Helping your cells receive serotonin
Side effects from statin drugs include:
Cataracts
Cognitive loss, dementia and memory loss
Deficiencies in fat soluble vitamins A, D, E and K
Diarrhea, constipation, gas, nausea
Difficulty breathing or swallowing
Dizziness, fuzzy thinking
Elevation of liver enzymes - Liver damage
Headaches
Increased risk of cancer
Increased risk of suicide
Lack of energy
Muscle weakness
Pain and tenderness in muscles or joints
Rhabdomyolisis (serious degenerative muscle tissue breakdown)
Rashes, hives itching
Robs your body of CoQ10 enzyme which can increase your risk for heart disease
Suppressed immune system
What can you do to lower your cholesterol naturally?
Consume plenty of organic fruits and vegetables, grass-fed beef and free-range poultry
Consider supplementing with:
o Biotics Beta-TCP to lower bile viscosity. This is one of the most important steps to take in high cholesterol.
o Biotics LipidSirt
o Omega-3 fish oil - Biotics EFA Sirt Supreme
o Pantethine, the coenzymatic form of vitamin B5 (pantothenic acid) and cysteamine
o Reservertrol, an antioxidant found in red wine
o Tocotrienols - Delta and gamma tocotrienol were found to possess the greatest ability to inhibit cholesterol synthesis
o Vitamins C and E
o Vitamin D - BioD Mulsion Forte
Decrease the amount of refined grains, sugar, dairy, fast food and alcohol. These increase inflammation in excess = ‘ triglycerides which = ‘ cholesterol.
To reduce inflammation: eliminate trans fats, sugars, grains, a sedentary lifestyle, smoking, stress, overcooked foods, excessive cardiovascular exercise and excessive alcohol consumption
Drink plenty of water. Bodyweight x .7 = the number of daily ounces to be consumed.
Natural products such as plant sterols and green tea extract can be used to prevent the absorption of cholesterol from the intestinal tract. Green tea extracts have a cholesterol lowering effect.
Eat more good quality fats (raw butter, coconut oil, avocados, extra virgin olive oil and wild salmon).
Identify what you feel stressed about. Reduce the amount of stress in your life by adding in daily meditation and create time for yourself to relax every day even if it’s only 5 minutes.
Implement one change at a time. Gradual, consistent progress over time.
Lab testing to see where there may be hidden inflammation, specifically C-reactive protein (CRP) and homocysteine. CRP is a protein that circulates in the blood, especially when there is inflammation in the body, including inflammation of the coronary arteries. CRP is a biomarker for systemic inflammation and a confirmed risk factor for cardiovascular disease. Homocysteine is an excellent predictor of cardiovascular disease. An elevated homocysteine level is also a risk factor for Alzheimer’s Disease.
o Doctors are finding that CRP is a far more accurate indicator of a future problem with heart disease than cholesterol levels alone. The simplest way to lower the CRP level is to reduce inflammation in the body.
Turn the lights out by 10pm. Turn the television and computer off by 8pm. Get restful sleep.
Tags: Cholesterol
Cholesterol is a type of fat that is part of all animal cells. It is essential for many of the body’s metabolic processes, including hormone and bile production, and to help the body use vitamin D.
Cholesterol is more abundant in tissues which either synthesize more or have more abundant densely-packed membranes, for example, the liver, spinal cord and brain.
The liver is the main processing centre for cholesterol. When we eat animal fats, the liver returns the cholesterol it can’t use to our bloodstream and when there is too much cholesterol circulating in our bloodstream, it can build up into fatty deposits. These deposits cause the arteries to narrow and can eventually block the arteries completely, leading to heart disease and stroke.
Cholesterol is produced by the liver and it is also made by most cells in the body. It is carried around in the blood by lipoproteins. We need blood cholesterol because the body uses it to build the structure of cell membranes, to produce hormones like testosterone, adrenaline and estrogen and to aid the metabolism.
There are two types of cholesterol, good and bad, the difference between them is:
• Low density lipoprotein (LDL) cholesterol - called the ‘bad’ cholesterol because it goes into the bloodstream and clogs up your arteries.
• High density lipoprotein (HDL) cholesterol - called the ‘good’ cholesterol because it helps to take the ‘bad’ cholesterol out of the bloodstream.
Cholesterol is transported towards peripheral tissues by the lipoproteins chylomicrons, very low density lipoproteins (VLDL) and low-density lipoproteins (LDL).
Risks associated with high triglycerides
According to the lipid hypothesis, abnormally high cholesterol levels (hypercholesterolemia), or, more correctly, higher concentrations of LDL and lower concentrations of functional HDL are strongly associated with cardiovascular disease because these promote atheroma development in arteries (atherosclerosis). High cholesterol has also been linked to diabetes and high blood pressure.
Both heredity and diet have a significant influence on a person’s LDL, HDL and total cholesterol levels. Evidence strongly indicates that high cholesterol levels can cause narrowing of the arteries (atherosclerosis), heart attacks, and strokes. Cholesterol in the bile can crystallize to form gall stones that may block the bile ducts. Cholesterol count also rises during pregnancy.
However, in recent years, scientists have come to realise that to decide whether an individual’s cholesterol levels are dangerous, these levels need to be considered in the light of the person’s overall risk of heart disease. The higher the risk of heart disease (for example, a male smoker with high blood pressure and diabetes), the greater the need to get cholesterol levels down.
Cholesterol tests
Cholesterol testing is recommended as a screening test to be done on all adults at least once every five years.
Foods that contain cholesterol
The cholesterol in your diet comes mainly from the saturated fats found in animal products. All foods from animals contain some cholesterol. Foods from plants do not contain cholesterol. Other sources of dietary cholesterol are full fat dairy foods, eggs and some seafood.
Safe blood cholesterol levels
Health authorities recommend that cholesterol levels should be no higher than 5.5mmols per liter. Approximately 50 per cent of adult Australians have a blood cholesterol level above 5mmols per liter. This makes high blood cholesterol a major health concern in Australia.
How to lower high cholesterol.
The best way to maintain healthy levels of cholesterol in your diet is to limit foods high in saturated fats. Try to avoid: Fatty meats , full fat dairy products, processed meats like salami and sausages, snack foods like chips, most takeaway foods, especially deep fried foods, cakes, biscuits and pastries.
However the most important thing you can do to reduce your cholesterol level is to maintain a healthy lifestyle. You should try to:
Limit the amount of cholesterol-rich foods you eat.
-Increase the amount and variety of fresh fruit, vegetables and wholegrain foods you have each day.
-Choose low or reduced fat milk, yoghurt and other dairy products or have ‘added calcium’ soy drinks.
-Choose lean meat (meat trimmed of fat or labeled as ‘heart smart’).
-Limit fatty meats, including sausages and salami, and choose leaner sandwich meats like turkey breast or cooked lean chicken.
-Have fish (fresh or canned) at least twice a week. Replace butter and dairy blends with polyunsaturated margarines.
-Include foods in your diet that are rich in soluble fiber and healthy fats, such as nuts, legumes and seeds.
-Limit cheese and ice cream to twice a week.
-Some studies have suggested that eating oats and legumes may lower LDL cholesterol. Food components like saponins (found in chickpeas, alfalfa sprouts and other foods) and sulphur compounds (like allicin - found in garlic and onions) may also have a positive effect on cholesterol levels.
Plant sterols can lower cholesterol levels
Plant sterols are found naturally in plant foods including sunflower and canola seeds, vegetable oils and (in smaller amounts) in nuts, legumes, cereals, fruit and vegetables. Some margarine has concentrated plant sterols added to it. Plant sterol enriched margarines may help to lower LDL cholesterol.
Treatment for high cholesterol
Treatment of high cholesterol is aimed at lowering the low-density lipoproteins (LDL) or “bad cholesterol,” lowering triglyceride levels, and increasing the high-density lipoproteins (HDL) or “good cholesterol. Treatment will be most effective if it also includes appropriate diet, weight loss (if necessary) and physical activity.
The first steps in treating high cholesterol levels are: Regular physical activity and healthy eating. There are also some foods that may help to lower cholesterol levels, particularly garlic, soya, oats, corn and selenium-enriched cereals. Cholesterol-lowering foods are not suitable for children under five years or for pregnant or breastfeeding mothers.
Medication : Statin drugs work by interfering with the cholesterol-producing mechanisms of the liver and by increasing the capacity of the liver to remove cholesterol from circulating blood. Statins can lower LDL cholesterol by as much as 60 percent, depending on the drug and dosage.
Tags: Cholesterol
