Veggie Blog

How to lower cholesterol through diet

Many people believe that the trend towards low cholesterol diets comes from young people dieting themselves to death, but this is not so. Keeping cholesterol levels in check is not only a matter of appearance but also of health. High cholesterol levels can cause a host of complications and diseases, including heart attack and stroke, which can even cause death.

Problems such as hypertension, heart disease and diabetes come to mind. This is especially relevant for older people and those in middle age, because cholesterol levels tend to rise with age and the body’s processes, especially digestion and the conversion of fats to energy, slow down. This is perhaps why doctors often ask older people, especially those with weight issues, to reduce the saturated fat and cholesterol they eat.

What is cholesterol?

People have been talking about cholesterol, but do they know what it is and how it affects the body? Because of the rising number of heart problems in the country, cholesterol has become a public enemy. Everybody thinks that cholesterol is bad.

Actually, not all cholesterol is bad for the body. In fact, our bodies need cholesterol to make bile salts. It is also a main ingredient in maintaining hormonal balance and in the production of vitamin D. Things become troublesome when the levels get too high and the cholesterol builds up in the arteries, making it hard for the blood to flow and the heart to pump.

There are two kinds of cholesterol, the good and the bad. LDL is the bad kind. It sticks to the artery walls and forms plaques that eventually narrow the passage. Saturated fats and trans fats raise LDL, and they are often found in packaged foods such as potato snacks and baked goods.

HDL, on the other hand, is the good kind and helps to lower LDL levels. It picks up LDL cholesterol from the artery walls and carries it to the liver, where it is removed from the body. Unlike LDL, HDL is not something you eat: your body makes it. Regular exercise, not smoking and healthy fats, such as those in nuts, fish and olive oil, help keep HDL levels up.

People who need to lower their LDL levels are also advised to eat plenty of fruit because of the fiber it provides. Oats, cereals and legumes are also great sources of soluble fiber, which can help combat the rise of LDL cholesterol and so reduce the risk of heart disease.

Factors that affect cholesterol levels

Contrary to popular opinion, it is not only food that matters when dealing with high cholesterol levels. There are actually a lot of factors that affect the condition. One of them is age and gender: levels tend to rise as we get older. Another is physical activity. Exercise can help lower LDL cholesterol and raise HDL, and it also strengthens the body and tones the muscles. Genetics, weight and smoking play a role too.

Lowering cholesterol levels

From what was said above, it seems wise to lower cholesterol levels, if one has the discipline to see it through. Just eat right and exercise regularly, limit packaged and fried foods, and you are on your way to lower cholesterol levels.

Planning for Atkins

When it comes to the Atkins diet, your success depends on your planning. Having the right foods on hand when you begin makes a big difference to how well you do. There are plenty of suggestions for Atkins meals in the Atkins books, and plenty of low-carb recipes online.

Planning your meals and snacks is an essential part of any diet, not only this one. If you eat whatever is nearest, it is easy to gain weight, and a lot of us got where we are by letting our eating habits go unchecked for years. A little planning brings them back under control.

Why is it hard at first?

Like every eating plan, the Atkins way of eating takes some effort and an adjustment period. The conventional Western diet relies heavily on carbohydrates. Many people grew up on favorites such as spaghetti and meatballs, meat and potatoes, and pasta casseroles. It will take patience to get used to eating in a different way.

What are the two approaches?

There are two ways to change your diet. The first is to find replacements for your favorite foods with low-carb versions. A lasagna made with slices of eggplant or zucchini instead of pasta has far fewer carbohydrates than the usual one, and spaghetti squash makes a good substitute for spaghetti. There are also low-carb or carb-free substitutes for bread, pasta and sugary products, although you should check the labels, because some contain sweeteners that upset the stomach.

The second approach is to learn recipes that center on protein and other low-carb foods. If you eat meat and fish, there is a wide variety beyond ground beef and chicken. You can add pork, lamb and ham to your weekly routine, or try game birds such as Cornish hen, quail and pheasant. If you have never liked fish, try a different type, because some people who dislike trout love salmon. Shellfish such as mussels, clams and shrimp are also on the list. Vegetarians can build meals around eggs, cheese, tofu, tempeh, nuts and seeds, with plenty of non-starchy vegetables.

What can you keep on hand?

Make sure you have some quick foods ready for snacks and fast meals. Sliced cucumber, radishes and celery tossed with lemon mayonnaise make a great low-carb lunch or side salad. Sautéed peppers, mushrooms and garlic served on arugula with feta cheese is another good option.

How do you plan your meals?

Research and try different low-carb recipes before you need them, so that you have a good idea of what to cook. The most important step you can take is planning. A good stock of easy-to-prepare meals will keep you from hitting the drive-through or a restaurant and breaking your diet. Write a shopping list for the week, and prepare some food in advance when you have time.

If you have tasty food to look forward to every day, you will be less likely to feel deprived. Even during the restrictive first phase, there are many food combinations to try. At first glance the vegetable and protein options may seem limited, but that is only when you compare them with what you were used to. With a little planning and creativity, you can find something interesting to eat every day.

Where can you learn more?

Our posts on Atkins induction rules, Atkins diet foods, Atkins shopping tips and Atkins and sugar cravings cover the details. Low-carbohydrate diets are not suitable for everyone, so talk to your doctor before you start, especially if you have diabetes or kidney problems, or are pregnant.

People often say that modern life is “full of toxins,” from polluted air and water to chemicals in food and household products. There is truth in this, but the message is often used to sell cleanses. It helps to be specific about what the risks are and what you can do about them, because the practical steps are mostly simple.

What counts as a toxin?

A toxin or poison is a substance that can harm the body when you are exposed to enough of it. The dose is what matters. Even things that are fine in normal amounts can harm you in extreme ones. Drinking very large amounts of water, for example, can be dangerous, although that is highly unusual. Some exposures come from outside the body, such as smoke, chemicals and contaminated food. Others, such as waste products of normal metabolism, are made inside the body and removed by the liver, kidneys and bowel.

Where does everyday exposure come from?

The biggest and best-documented sources are not mysterious. Tobacco smoke, including secondhand smoke, is a major cause of illness. Alcohol is a toxin to the liver in large amounts. Air pollution, fumes from cleaning products, pesticide residue on produce and germs on raw food can all play a part. Medicines and supplements can harm you if you take too much or combine them badly. Eating a diet high in sugar and refined foods does not poison you in the same way, but it does raise the risk of weight gain and chronic disease.

How can you lower your exposure?

Start with the big things. If you smoke, ask your doctor for help to stop. Keep alcohol low: the latest Dietary Guidelines for Americans simply advise drinking less for better overall health, and some people, such as those who are pregnant, should not drink at all. Wash fresh fruit and vegetables under running water and scrub firm produce with a clean brush; the FDA’s advice on cleaning fruits and vegetables says that there is no need to use soap or a produce wash. Open windows when you use strong cleaners, and never mix cleaning products such as bleach and ammonia. Use medicines as directed and tell your doctor about all supplements you take. Washing your hands and cooking food properly prevents far more illness than any cleanse.

Can a cleanse cure chronic illness?

No. Some of the claims in detox marketing say that toxins cause conditions such as heart disease, arthritis, allergies or fatigue, and that a cleansing program reverses them. Smoking and heavy drinking really do raise the risk of disease, and that is a strong reason to cut back. But a few days of juice or herbs does not undo the damage, and the National Center for Complementary and Integrative Health found no compelling research that detox diets remove toxins. Long-term conditions need a doctor, a healthy diet and regular exercise. Our posts on detox diets and who should skip them and how to judge body detox products explain what to look out for.

When is real detox needed?

People who are dependent on alcohol or drugs may need medically supervised detoxification, because stopping suddenly can be dangerous. If that is you or someone you care about, do not try to manage it with herbs or a diet. In the United States, the SAMHSA National Helpline at 1-800-662-HELP (4357) is free, confidential and open 24 hours a day, every day, and it can point you toward local treatment.

Eating well, moving more and avoiding the exposures listed above will do more for your health than any cleanse. If you want to take the next step, our guide to eating well and letting your body do the work shows how.

One of the greatest ancient texts of yoga is the Yoga Sutras of Patanjali. Here in this book the focus is on the centrepiece of Patanjali’s work known as Ashtanga, the Eight Limbs of Yoga. The Ashtanga system is articulated in the Sadhana Pada.

It provides a blue-print for living a conscious life, engendering personal transformation and ultimately experiencing self-realization. It is not the only system in Yoga. There are many different pathways and techniques in this sacred science.

The limbs do, however, give us great guidance and insight into the heart of Yogic practice and philosophy, while offering us the opportunity to grow, heal and thrive. They are synergistic and as we weave them into our lives there arises a tapestry of spiritual awakening.

Patanjali’s Ashtanga provides a proven and time-tested pathway for this self-extraction, like a prescription from the Divine for what ails us in body, mind and soul.

In exploring the Eight Limbs of Yoga, the author delves into how relevant this ancient system is for our modern times, and provides observations and, most importantly, practices to help you embody, live and benefit from this wisdom.

The author provides both a modern perspective on the Sutras and a series of practices to bring them into your everyday life.

Book: The 8 Limbs of Yoga by Bhava Ram
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In this step by step program Swami Rama Outlines the basic physical exercise mental discipline and ethical commitments of Raja Yoga the Royal Path to self transfromation and enlightmen.

What can readers expect to find inside?

The basics named are physical exercise, mental discipline and ethical commitments.

What is Lessons on Yoga: Royal Path about?

The description calls it a step by step program in which Swami Rama outlines the basics of Raja Yoga, the Royal Path to self transformation and enlightenment.

This summary is based on the book description on the Amazon page. The description is brief, so look at the Amazon page for the full contents.

What is Raja yoga, and how does it relate to meditation and relaxation?

“Raja” is the Sanskrit word for king, and Raja yoga is often called the royal path. Within the classical tradition it is associated with mental discipline, ethics and meditation rather than with advanced postures. The NCCIH yoga and safety page describes yoga as originally a spiritual discipline, with classical yoga covering far more than the physical postures.

Mental training of this kind overlaps with techniques studied today. The NCCIH page on relaxation techniques describes relaxation techniques as practices that help bring about the body’s “relaxation response”, characterized by slower breathing, lower blood pressure and a reduced heart rate. It lists breathing exercises, meditation, yoga, tai chi and qigong among the approaches. Slow, deep breathing is a good starting point, because it needs no equipment and can be done in a few minutes.

On the research side, the NCCIH meditation page calls meditation generally safe, yet a review found around 8 percent of participants reporting an unwelcome effect, so go slowly and stop if it feels distressing. People with a mental health condition should speak to a clinician before intensive practice. Nothing here is treatment advice. Begin with a few minutes a day.

More on this blog: Where Did Yoga Come From? Its Meaning, Early Texts and What Scholars Can Say and A Short History of Yoga: From Ancient Texts to Hatha Classes and a Record Number of Americans

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