What Is The Big Deal About Free Range Meats?

You are standing in the meat section of your local grocery store. You have the option of choosing between commercial meat and free range meat. Now, you may be asking yourself, “Why the free range meat when it’s more expensive?” Well the free range meats are richer in antioxidants; including vitamins E, beta-carotene, and vitamin C. Furthermore, they do not contain traces of added hormones, antibiotics or other drugs. You are getting more “good” fats (Omega 3) and less “bad” fats (Omega 6). Free range meats can also be called grass fed. Grass fed beef tends to be much lower in total fat than grain fed products. For example, a sirloin steak from a grass fed steer has about one half to one third the amount of fat as a similar cut from a grain fed steer. In fact, grass fed meat has about the same amount of fat as skinless chicken or wild deer or elk. When meat is this lean, it actually lowers your LDL cholesterol levels. The effects of grass fed beef and the nutritional benefits to the human body range from a lower risk of cancer to better circulation of the cardiovascular system. Free range and grass fed meats can be found in cows, lamb, bison, poultry, and pork.

Aside from the great health benefits, there are also benefits for the animals being used. Free range meat production involves providing open air access to animals instead of confining them to barns. They should be free to roam in open fields along with other animals and should receive natural light. Open pasture access is an important criterion for organic meat production. Grass fed animals live low-stress lives and is so healthy there is no reason to treat them with antibiotics or other drugs. When they are switched from pasture to grain, they can become afflicted with a number of disorders, including a common but painful condition called “subacute acidosis.” Cattle with subacute acidosis kick at their bellies, go off their feed, and eat dirt. Grass fed and pasteurized animals are in a much healthier environment, which in turn makes the meat healthier.

The environment also receives benefits from all this. Many studies show that appropriate grazing by ruminant animals on native pastureland increases the biodiversity of species of grasses. When pastureland is left ungrazed, a single species tends to take over, creating a ‘monoculture’ of that particular grass species. The United States loses about three billion tons of nutrient-rich topsoil each year. Growing corn and soy for animal feed using conventional methods causes a significant amount of this soil loss. Well-managed grazing returns nutrients to the soil as moderate amounts of manure act as natural fertilizers for the soil. When manure is recycled into the landscape through good pasture management, the nutrient balance in waterways is maintained. Ranchers who protect riparian areas see improvement in water flow: creeks begin to run sooner and remain wet longer, and the grass season is extended.

Overall, free range and grass fed meats are better for your health, the animals, and the environment.

6 Natural Ways to Lower Cholesterol

Cholesterol is a waxy substance found in all animal tissue, including humans, and is found in all foods that come from animal sources. The highest sources of dietary cholesterol come from egg yolks and organ meats such as the liver or kidneys.

There are two primary forms of cholesterol; low-density lipoproteins (LDLs) and high-density lipoproteins (HDLs). LDL cholesterol is considered the bad cholesterol because its primary purpose is to provide cholesterol to the cells. It is transported through the blood stream and tends to drop off along the way, clogging arteries and blood vessels, and contributing to plaque formation. HDL cholesterol on the other hand removes LDL cholesterol from the circulatory system and returns it to the liver which removes it from the body.

For people who have high LDL cholesterol levels the first thing their doctor will recommend is a cholesterol lowering diet. This can include eating low cholesterol foods and cutting saturated fats from the diet. But there are also other ways to help lower LDL cholesterol levels and those include:

1. Exercise – In the sedentary lifestyle most people live today it only makes sense that our susceptibility to disease is much greater. Just 30 minutes of exercise 3 or 4 times a week can significantly lower the risk for many major life threatening disease. So why does exercise lower LDL cholesterol levels?

The energy the body needs to exercise comes from sugars, fats, and proteins. After the sugars and proteins are burned the body turns to its fat stores which must be converted to a usable form of energy. To do this the liver increases its output of HDL cholesterol which circulates through the blood stream picking up LDL cholesterol which is converted into energy for use during exercise. Just like that going for a walk decreases the amount of LDL cholesterol in the body.

2. Eat a low fat diet – One of the interesting things about cholesterol is that eating foods high in cholesterol is not necessarily bad. While they should be eaten in moderation the big culprit in raising cholesterol is a diet high in saturated fat, from both animal and plant sources.

3. Eat more soluble fiber – Actually it is important to get plenty of both types of fiber, soluble and insoluble, but in the case of cholesterol fiber from fruits and vegetables is the most important. Soluble fiber removes cholesterol from the body by binding to it.

4. Red yeast rice – Many of the Statin drugs made to control cholesterol are made from red yeast rice. It only makes sense that taking it in its natural state would work to help lower cholesterol levels by its ability to limit the production of cholesterol.

5. De-stress your life – Being chronically stressed affects the levels of cholesterol in the body. In fact people who eat a cholesterol lowering diet but have a high stress level may not see any significant reduction in their LDL levels.

6. Smoking – If you smoke you better stop. Smoking increases the build up of plaque in the arteries, exacerbating the affects of high levels of LDL cholesterol.

Reducing high LDL cholesterol levels is vitally important in the prevention of coronary artery and heart disease. It is also important to work closely with your doctor to help insure that the steps you are taking to lower cholesterol are working.

High Cholesterol Foods To Avoid

For those who suffer from high cholesterol the best and first way to control and lower their cholesterol levels is through their diet. But many people are confused as to what constitutes a high cholesterol food they need to avoid and a low cholesterol food. This is because there is a difference between dietary cholesterol and blood cholesterol.

Generally most health guidelines recommend that dietary cholesterol not exceed 300 mg per day for most healthy people, but if one suffers from high LDL blood cholesterol levels then this intake should be not more than 200 mg per day.

Cholesterol, a waxy like substance, is only found in animal meat and tissues and its sources include red meat, eggs, fish, poultry, and dairy products. On the flip side any food derived from plant sources is cholesterol free, including high fat plants food sources such as avocado\’s and peanut butter. This is where the confusion usually happens because eating large amounts of vegetable oil, which is virtually 100% food fat, can significantly raise blood cholesterol levels, particularly when eaten with high cholesterol foods.

The fact is that blood LDL cholesterol levels are highly influenced by the amount of saturated fat that one eats. There is a relationship between the amounts of saturated fat one eats the LDL cholesterol levels in the blood. For every one percent increase in calories obtained by eating saturated fat, blood cholesterol levels go up around two percent. Conversely for every one percent decrease in saturated fat intake cholesterol levels will reduce about two percent.

The thing to remember when it comes avoiding high cholesterol foods is that while doing so will decrease LDL cholesterol levels, reducing saturated fat intake has a bigger impact on these levels then many people are aware of. This does not mean that those who suffer from high cholesterol can eat high cholesterol foods, but they should be aware that there is more to reducing cholesterol then just this one thing.

The reason for this confusion with the way cholesterol can increase in the blood stream is the way many foods are cooked and/or served. Let\’s look at one of everyone\’s favorite breakfasts; bacon/sausage and eggs. We all know that eggs are high in cholesterol, but what we don\’t know is that the cholesterol in eggs has a small impact on blood cholesterol levels. It\’s the high amount of saturated fat in the bacon or sausage that has a far larger impact on LDL cholesterol levels.

Another culprit is deep fat fried foods. Many foods are for the most part harmless until they are breaded and fried in hot oil. In fact, many fish and seafood choices are considered to be good for us because of the omega-3 fatty acids that they contain, but as soon as they are deep fried and eaten any benefits are cancelled by the saturated fat that raises bad LDL cholesterol.

When it comes to high cholesterol foods to avoid it is important to remember that these types of food aren\’t necessarily bad in and of themselves if eaten in moderation. The real problem occurs when they are combined with high levels of saturated fat, which has a more profound effect on blood cholesterol levels.

How High Should Your Cholesterol Levels Be?

A 2007 report from the Women’s Health Study showed that high levels of cholesterol, even in healthy women, was a risk factor that increased a woman’s chances of having a stroke. Other studies have shown a link between high levels of cholesterol and Alzheimer’s disease. And the media has been warning us for years to cut down our intake of cholesterol because high cholesterol leads to hardening of the arteries. But what is cholesterol and why is it even it our bodies?

Cholesterol is a soft, waxy, fat-like substance that is made by the body. It is in all of your cells and can be found in all parts of the body including your skin, blood vessels, muscles, and so on. Since your body actively creates cholesterol, we can assume that having cholesterol in your body is not necessarily bad. In fact, you couldn’t eliminate all the cholesterol in your body if you tried.

Cholesterol is important for the body. The cells use cholesterol as a building block in creating its protective membrane. Studies have indicated that “good” HDL cholesterol protects against heart disease and stroke even if “bad” LDL cholesterol levels are high. Good cholesterol helps to prevent dangerous breakaway blood clots – which can be caused by sitting in a cramped position for too long. Cholesterol also helps to manufacture vitamin D in the body from the sun. And there is much more good that cholesterol does for the body.

There is also a second source of cholesterol. Dietary cholesterol comes form the foods that we eat. It can be only be found in animal foods and eating it raises the bad cholesterol level in your own body. There have been many studies over the years that correlate a high intake of dietary cholesterol to coronary heart disease. In other words, the more high cholesterol foods we eat, the greater our chance of developing heart disease or a stroke.

High density lipoprotein (HDL), the good cholesterol, is a form of cholesterol that circulates in the bloodstream. One of its jobs is to remove excess cholesterol from the body’s tissues and transport it to the liver where it will be excreted from the body. This process of “taking out the garbage” or cleansing the bloodstream is why HDL is a called good cholesterol and also why it’s good for your body to have a relatively high HDL level. Some researchers say that an HDL of 60 milligrams per deciliter (mg/dl) or greater is good and will protect you against hardening of the arteries and lower your risk of getting heart disease.

Conversely, a low level of HDL, such as less then 40 mg/dl, has a negative effect. Many studies indicate that a low level of HDL combined with a high level of LDL seems to be a precursor of heart disease

You can control your cholesterol. The total amount of cholesterol in your body at any point in time is a function of how fast your HDL and liver can cleanse your system of it’s existing cholesterol combined with the amount of dietary cholesterol that you’ve eaten during recent hours.

Controlling the amount of cholesterol that you allow into your body is a huge part of your lifestyle that you can modify to decrease your chances of heart disease or stroke. According to the American Heart Association, if you eat less then 300 milligrams of cholesterol a day, you can significantly reduce your cholesterol levels. By paying greater attention to the foods you eat, you can help to assure yourself of a long and healthy life.

Lower Your Cholesterol and Increase Your Chance of Stroke

Recently, The New York Times published an article entitled – “U.S. calls for major cholesterol reductions” and which was also printed in numerous local papers.

Sounds like a great way to fight heart disease, right?

Let’s take a look at what the article does not tell you about lowering your cholesterol. Because you must understand the effects of artificially lowering your cholesterol levels without implementing other strategies which are crucial to your health.

Because the fact of the matter is the Framingham Heart study – which has followed people for over 5 decades – proved without a doubt that LDL cholesterol is just one of many misleading factors of heart disease.

In fact, LDL cholesterol levels are only a very minor factor of heart disease and only under certain conditions.

Here is a quote from Christie Ballantyne, M.D., a cardiologist from the Baylor College of Medicine – “The majority of people who end up having heart attacks or stroke don’t have high cholesterol.”

Here is another quote from an article in the Red Flags Daily By Malcolm Kendrick, M.D. who talks about the Framingham Study results as published in the Journal of the American Medical Association.

“There is a direct association between falling cholesterol levels over the first 14 years and mortality over the following 18 years.”

You guessed it, the mortality rate goes UP.

Scientific research has also proved without a doubt that as people lower their LDL cholesterol level, their chances for stroke go up.

Using cholesterol lowering drugs may artificially lower cholesterol levels, however, they will also increase the death rate from stroke. And because of toxicity to the body, you will also face liver and kidney failure.

You see, your body not only produces cholesterol, it also needs cholesterol for a variety of functions. Cholesterol is an essential part of each and every cell membrane.

Cholesterol also provides the critical starting point and building block for the steroid hormones in our bodies. These hormones include testosterone and estrogen.

As you can see, cholesterol itself is not bad. It is the oxidation of cholesterol which is just one of the factors of developing heart disease.

Oxidation of cholesterol is the more specific problem which would enable the cholesterol to become “sticky” and start to form plaque in the walls of the arteries.

We have all seen an apple cut open and watch as it turns brown – this is oxidation. Your body will oxidize on the inside unless steps are taken to help prevent this.

The way to keep oxidation from damaging your cholesterol is to zap them with antioxidants!

You can keep oxidation of cholesterol in check by eating plenty of food and supplements which are rich in anti-oxidants.

A few of the most powerful anti-oxidants are:

CoenzymeQ10

Vitamin E

Vitamin A

Vitamin C

And the mother of all anti-oxidants – Alpha-lipoic acid (ALA).ALA is produced naturally by your body but, as you age, your body produces less and less.

Low cost food sources which you can easily get, which are high in omega 3′s and the right fats to help keep your cholesterol levels in balance.

Garlic

Ginger

Olive oil

Olives

Almonds

Walnuts

Flaxseed

Eggplant

Okra

Organic Eggs

Fresh fruit

These are easily purchased, safe, proven and natural ways to prevent cholesterol from becoming a problem.

And if you are someone who truly needs to lower their cholesterol, there is an organic plant alcohol from sugar cane which is one of the most powerful ways to reduce bad cholesterol levels. It’s called – Policosanol.

As for the majority of you, focus on raising your HDL cholesterol levels because as you raise your good cholesterol it decreases the concern about your LDL levels of cholesterol and gives you a better total cholesterol profile.

Some of the best ways to improve your “Good” or HDL cholesterol is through:

Exercise.

Vitamin D

Niacin
Moderate alcohol consumption is associated with raising HDL cholesterol levels

Sources:

Framingham Heart Study conducted on healthy people since the 1950s. cholesterol misleading as only one of 240 factors in heart disease.

Health Sciences Institute e-alert “Cholesterol Cowboys”, August 2nd , 2004, Jenny Thompson

Dr. Al Sears Health Confidential for Men – “Ignore the hype focus on cholesterol that matters” April 4, 2004

Hyman, Mark M.D., Liponis, Mark M.D., Ultra-Prevention, The 6-Week Plan that will Make you healthy for life, New York, Scribner, 2003

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Author: Lee Cummings
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Components Of A Diet To Lower Cholesterol

The first line of defense against rising cholesterol levels is a healthy diet. The National Cholesterol Education Program Adult Treatment Panel III report has targeted lowering LDL cholesterol as one of the most important aspect of heart disease prevention. This report recommends that in order to lower the risk of coronary heart disease that a therapeutic lifestyle change (TLC) must be undertaken. The components of this therapeutic lifestyle change include a diet to lower cholesterol that includes the following.

1. Saturated Fat and Cholesterol – Reducing saturated fat and cholesterol in the diet is the foundation of the TLC diet. The strongest nutritional influence on serum LDL cholesterol levels is saturated fats. There is also a dose response relationship between saturated fats and LDL cholesterol levels. For every 1% increase in calories from saturated fats as a percent of total energy, serum LDL cholesterol increases roughly 2%. On the other hand a 1% decrease in saturated fats will lower serum cholesterol by about 2%. Although a weight reduction of even a few pounds will reduce LDL levels, weight reduction achieved with a diet low in saturated fats and cholesterol will enhance and maintain LDL cholesterol reductions. Although dietary cholesterol does not have the equivalent impact of saturated fat on serum LDL cholesterol levels, high cholesterol intake will increase LDL cholesterol levels.

2. Monounsaturated Fat – Substituting monounsaturated fat for saturated fats at an intake level of up to 20% of total energy intake is recommended with a cholesterol lowering diet. Monounsaturated fats lower LDL cholesterol levels relative to saturated fats without decreasing HDL cholesterol or triglyceride levels. Plant oils and nuts are the best sources of monounsaturated fats.

3. Polyunsaturated Fats – When used instead of saturated fats, polyunsaturated fats such as linoleic acid reduce LDL cholesterol levels. Unfortunately they can also cause a decrease in HDL cholesterol when compared to the effects of monounsaturated fats. The recommended intake of polyunsaturated fats is about 10% of total energy intake. The best sources for this type of fat include liquid vegetable oils, semi-liquid margarine, and other margarines low in transfatty acids.

4. Total Fat – Saturated fats and transfatty acids increase LDL cholesterol levels, while serum levels of LDL cholesterol do not appear to be affected by total fat intake. For that reason the report suggests it is not essential to limit total fat intake as long as saturated fats are decreased to goal levels.

5. Carbohydrates – LDL cholesterol decreases when saturated fats are replaced with carbohydrates. But high consumption of carbohydrates, over 60% of total energy intakes, are shown to decrease HDL cholesterol and increase serum triglycerides. This response to carbohydrate intake can be decreased by increasing soluble fiber intake. In fact by increasing soluble fiber to 5 to 10 grams a day LDL cholesterol can be decreased about 5%.

6. Protein – Although dietary protein generally has little effect of serum LDL cholesterol levels, substituting plant-based proteins for animal proteins appears to lower LDL cholesterol. This may be caused by the lack of cholesterol and lower saturated fat content of plant based protein foods. Of course not all animal proteins are high in saturated fat and cholesterol. Fat-free and low-fat dairy products, egg whites, fish, skinless poultry, and lean cuts of beef and pork are low in saturated fat and cholesterol.

Using diet to lower cholesterol is the first step for anyone who has tested for high LDL cholesterol levels. By lowering serum cholesterol the risk of coronary heart disease is lessened, along with all the other health benefits of eating a more healthy diet.

Cholesterol is a Major Building Block From Which Cell Walls are Made

Cholesterol is manufactured in the liver for normal body functions, including the production of hormones, bile acid, and vitamin D. Cholesterol is required to build and maintain cell membranes; it regulates membrane fluidity over a wide range of temperatures. Cholesterol is a building block in many important cell components especially the cell membrane and is the starting point for several hormones. About one third to one fourth of the total amount of cholesterol is HDL cholesterol.

HDL cholesterol is called the “good cholesterol” because HDL cholesterol particles prevent atherosclerosis by extracting cholesterol from the artery walls and disposing of them through the liver. LDL cholesterol is called “bad” cholesterol, because elevated levels of LDL cholesterol are associated with an increased risk of coronary heart disease. Of particular interest is the finding that a high ratio of triglycerides to HDL cholesterol is a powerful risk factor for a major cardiac event even when LDL cholesterol levels are normal. It is now clear that any food that lowers LDL cholesterol or raises HDL cholesterol is what we should be looking for.

Most cholesterol is LDL cholesterol, and this is the kind that’s most likely to clog the blood vessels, keeping blood from flowing through the body the way it should. Some cholesterol is normally present in plasma (the liquid part of blood) attached to proteins (lipoproteins) that transport it and other fat molecules around the body. When too much cholesterol is present, plaque (a thick, hard deposit) mayform in the body’s arteries narrowing the space for blood to flow to the heart. LDL cholesterol is more likely to clog blood vessels because it carries the cholesterol away from the liver into the bloodstream, where it can stick to the blood vessels.

Cholesterol is so important that the body produces its own cholesterol. Cholesterol in food and cholesterol in the blood are distinct entities, and they are often confused. You need some cholesterol to help your brain, skin, and other organs grow and do their jobs in the body. When you have too much cholesterol, it can be dangerous to your health.

Cholesterol levels naturally rise as men and women age. Many factors can contribute to high cholesterol, but the good news is there are things you can do to control them. Try to eat less saturated fat, limit the amount of trans fat, and limit cholesterol (check food labels if you’re not sure how much of these particular foods contain). Instead of eggs, try just egg whites or cholesterol-free commercial egg substitutes.

Changing from an unhealthy diet to a healthy diet can reduce a cholesterol level. If you find your blood cholesterol level is too high you can generally reduce it by following the advice of a trained dietitian, which generally means eating less fat and more fibre, and especially soluble fibre. Major dietary sources of cholesterol include egg yolks, beef, poultry, and shrimp. Here are some helpful tips you can try:Eat a diet that contains many low-cholesterol foods: fruits, veggies, whole grains (like breads and cereals), legumes (beans), and fish.

Eating a lot of fats and not getting enough exercise can cause cholesterol levels to rise. It’s also a good idea to get plenty of exercise to help control the amount of cholesterol in your blood and keep your heart and blood vessels healthy. Major health agencies such as the Centers for Disease Control and Prevention and the American College of Sports Medicine (ACSM) recommend that for good health and to reduce risk of chronic disease, adult Americans should participate in moderate-intensity aerobic (or cardio) exercise (such as brisk walking) for at least 30 minutes on 5 or more days of the week or vigorous-intensity cardio at least 3 days of the week.

Using Tea to Reduce Your Cholesterol

High cholesterol is a health concern for many Americans. High levels of LDL cholesterol are a leading contributor to heart disease. LDL cholesterol is what contributes to clogged arteries. Arteries become clogged and narrowed when LDL cholesterol circulating in the blood becomes oxidizes and hardens into plaque. The more LDL cholesterol you have circulating in your blood, the more plaque you’ll develop.

A second type of cholesterol, known as HDL cholesterol is what we refer to as “good cholesterol”. This form of cholesterol carries away LDL cholesterol to the liver, where it can pass out of the body. This is why we should have high levels of HDL cholesterol. However, when our levels of LDL cholesterol are high, our HDL levels are typically low.

If you’re trying to lower your LDL cholesterol levels and raise your HDL cholesterol levels there are several things you can do.

The first is watching your diet. Avoiding foods high in saturated fat and cholesterol like butter, eggs and red meat can help you lower those LDL cholesterol levels. In addition, you can help raise your HDL levels by replacing those saturated fats in your diet with healthy fats like olive oil, canola oil, avocados and nuts. These fats raise our HDL levels and keep us healthy.

Secondly, to reduce LDL cholesterol levels, it’s important to exercise. Walking is a great way to help reduce your cholesterol levels, and it will help lower your blood pressure, as well.

If you’re overweight, losing weight will help you reduce cholesterol levels, as well. Making the dietary changes mentioned above and beginning to exercise should make dropping a few pounds easier. If you’re a smoker, you should stop. Smoking significantly increases your risk for heart disease.

Your cholesterol level is also affected by your heredity. Some people are prone to high cholesterol even if they exercise regularly and eat a healthy diet. If you fall into this category, you may require medication in addition to lifestyle changes in order to get your cholesterol under control.

Another way to help reduce LDL cholesterol levels is to drink tea. Green tea has been shown in many studies to help prevent LDL cholesterol from oxidizing and turning into plaque. These studies have suggested that even if your LDL cholesterol level is high, drinking tea may prevent it from causing a problem.

However, it appears that drinking tea may actually have the power to lower your blood cholesterol levels, too. A study conducted by the University of Hong Kong studied various types of Chinese tea and their effect on cholesterol in rats. The rats were all fed a high cholesterol diet for a week before beginning the study. Then, the rats were divided into several groups. Each group was fed a different type of tea while continuing the high cholesterol diet for another eight weeks. A control group of rats received water instead of the tea.

The types of tea used for evaluation including Jasmine, Iron Buddha, Pu-erh, oolong and green tea. The reason that multiple types of tea were used was to evaluate whether fermented teas are as effective at reducing cholesterol as those that are not fermented. Green tea is completely unfermented, Jasmine tea is mildly fermented, and oolong and Iron Buddha are semi-fermented. Pu-erh is a fully fermented tea.

In addition to measuring the cholesterol levels in the mice participating in the study, the weight and fattiness of the liver was also measured.

This study concluded that the teas that had been minimally fermented (Jasmine and green tea) had a significant effect on both the serum and liver levels of cholesterol. In addition, these teas reduced the weight and fat of the liver. These teas were able to significantly lower the cholesterol levels, while the fermented teas and the water did not.* The levels of triglycerides and HDL cholesterol were not significantly different among the groups.

So, it appears that green tea may be a powerful way to help reduce your cholesterol level, particularly when combined with a healthy diet and exercise. If you combine the results of this study with those of past studies, you can come to the conclusion that consuming tea, particularly green tea may be able to help reduce the actual level of LDL cholesterol circulating in your blood and may also be able to prevent the cholesterol that is there from oxidizing and turning into plaque.

If you’re struggling to get your cholesterol level under control, green tea is definitely worth a try. It has no side effects, and is well tolerated by nearly everyone – even those who are sensitive to caffeine. And, in addition to helping you lower your cholesterol, green tea may have other added benefits.

Green tea may be able to help you lose weight and may prevent heart disease, diabetes and cancer. Green tea just might be the one supplement to your diet that can help with many of the health problems plaguing Americans today.

Author: Jon Stout
Article Source: EzineArticles.com
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