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Posted on 09-09-2011

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Is Your Cholesterol Too High?  5 Ways to Score Lower! 

1.       Get Trim

Studies show that loosing as little as 5 to 10 percent of your body weight can result in better blood pressure, lower risk for diabetes, and improve cholesterol levels by about 20 percent.  This can be achieved by making some alterations to your diet; choosing popcorn over potato chips, sugar free Jell-O over gummy worms, and wine instead of an apple martini.  J

 

2.       Cut Back on "Bad" Fats

Saturated fats and Trans fats can both elevate "bad" LDL cholesterol, leading to plaque buildup in the arteries.  In place of fried chicken wings, opt for gilled or baked chicken strips with a low fat dipping sauce.  Another way to reduce saturated fat; replace butter with olive and canola oils, which contain a good amount of heart healthy monounsaturated fats; choose lean meats, poultry, fish and beans instead of higher fat meats; select nonfat or low fat milk and yogurt in place of whole milk versions; eat full fat cheeses sparingly.  Avoid Trans fats, which also increase LDL cholesterol, by skipping foods that contain "hydrogenated oil" or "partially hydrogenated oil" in their ingredient list.  Culprits include packaged snacks, crackers, bakery goods, and some margarines.

 

3.       Eat at Least 25 Grams of Fiber Daily

Studies link a high fiber diet with a lower risk of heart disease.  Soluble fiber in oats, beans, and citrus fruits like oranges, helps reduce "bad" LDL cholesterol levels.  Opting for whole grains, such as brown rice and whole wheat pasta, boosts your intake of total fiber and can decrease levels of triglycerides, another "unhealthy" fat in the blood, as a diet rich in refined carbohydrates (not whole grain) can increase the body's production of triglycerides.

 

4.       Have Fish Twice a Week

Research shows doing so may reduce your risk of heart disease by 30 percent.  Omega 3 fats in fish lower triglycerides and blood pressure; they also can help prevent irregular heart rhythms.  Have trouble fitting in fish?  Including a quality fish oil supplement can help to achieve a similar effect and improve your cholesterol profiles.

 

5.       Practice healthy Habits

If you make three lifestyle changes to help your heart, they should be to….

 

Quit Smoking.  Smoking even one to four cigarettes a day almost triples the likelihood that you will develop heart disease compared to a nonsmoker.

Exercise for 30 minutes nearly every day. Physical activity will help to mitigate the heart risks associated with being overweight.  Moderate exercise (brisk walking) will help to keep your heart healthy.

Make friends with your doctor.  Don't assume that just because your body weight, exercise habits and diet are healthy that your blood cholesterol and blood pressure levels are too.  Your genes may predispose you to cardiovascular disease.  Periodic screens are a good idea to monitor heart health and cholesterol levels.

 

Excerpts from www.eatingwell.com "Our Heart-Health Playbook," January/February 2010

Entin said:

don't mind the pill pushing flaruies who don't know the first thing about health. genuine chiropractic has earned a reputation for doing what medicine can't- getting sick people well. if that's what you do, tell the world.

2012-03-06 04:50:31

Rizki said:

A BOOK REVIEW by Richard H. Tyler, DC former asitcsaoe editor, Dynamic ChiropracticHOW TO AVOID BACK SURGERY CHIROPRACTIC THE PROVEN METHOD FOR BACK PAIN by J.C. Smith, DC 1800-336-2013Most patients come to our respective offices with the express purpose of relieving either neck or low back pain. Everything else is incidental. While spinal adjustments and other conservative methods often have a salubrious effect upon the welfare of the entire physiology of the patient it's the pain that drives them into most chiropractic offices. There are always those who really don't plan to get well. Not too long ago a patient came to me with a low back problem. Nothing unusual. He would come in only when he felt he needed to. No maintenance for him just adjust as needed. No amount of reasoning could change his mind. I was thinking of releasing him from further care but he beat me to it. He informed me that he had decided on surgery for his low back. It seemed that some greedy surgeon decided he could make some extra money by letting a little blood fly. In the meantime the patient went along with the idea because it offered him a way to get on permanent disability. Mind you there was nothing seriously wrong with his back. To see him you would never guess he was feeling any pain. And he was sure that a little carving would assure him a ticket to a seat in the rocking chair with a beer in one hand and the TV remote in the other. Unfortunately, he didn't know or want to know the dismal record of failed back surgery. How sad it is that a profession with our historic record of success with low back pain has little more than some pamphlets to do the majority of education of our patients. When it becomes a question of educating the public about surgical options something more comprehensive is needed. Perhaps I should say at this point was needed. Dr. J.C. Smith is probably one of the chiropractic profession's most articulate communicators. He has the wonderful gift to write in such a way that it becomes almost conversational so that the reader doesn't feel that he or she is getting a lecture while being informed. The only fault I find is that he should have written How to Avoid Back Surgery a long time ago. The book is in soft cover and is only 130 pages. In other words, there isn't any wasted verbiage it's just hard hitting facts that both the patient and the doctor can learn from. In its five chapters Dr. Smith covers how to avoid surgery, decision making, risks, research and answers. Each chapter is fully referenced and a bibliography is supplied. At one point the author alludes to the fact that the U.S. has three times as many operations for disc problems as in Canada and nine times as many as in Europe. Are we that much more susceptible to spinal problems or are our surgeons that much greedier? This book gives the reader the information to answer that question and much more. With some for whatever the reason they choose surgery but for the vast majority they would do almost anything to keep from going under the knife and J.C. Smith's latest effort to educate the public gives them the information they need to justify their choice for conservative alternatives. J.C. Smith is a brilliant essayist and educator and How to Avoid Back Surgery is an excellent example of his technique and style. Certainly another jewel in his treasure chest of shared knowledge. Get the book for yourself and for your patients and everyone will benefit.

2012-06-12 17:00:00

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