Foods to Avoid to Effectively Lose Weight

As much as there are diverse sources of food diet and meal plans which are good to eat for an effective weight loss, it is also important to become aware of foods to avoid as it can hinder one’s desire to lose weight.

Controlling your taste buds to crave for something so deliciously tempting may be hard to do. But control itself is the key to success. You need to get yourself blindfolded while you munch for something healthier and take away the no-no’s in your kitchen. Here are top 10 of the foods you need to sacrifice for the sake of weight loss:

1. Processed foods – are foods that have been treated in an industrial way. These foods contain chemical additives and preservatives that trouble the natural process of the body’s digestion and elimination. Ex. Canned goods and hotdogs
2. Fast foods – contain trans-fats and excessive calories. They may be delicious and easy to purchase for they are everywhere but they just do not suffice any natural ingredients that are healthy for you. Ex. French fries and cheeseburgers
3. Deep fried foods – are foods cooked deep in high-cholesterol oil. This will not only put your weight loss plan to a halt but also provide your body risky chances of getting high blood. Ex. Potato chips and donuts
4. Animal fat – contains saturated fats which are high in cholesterol and would not really help for a healthy weight loss. This can increase your blood level and pose heart disease. Ex. Pork chop
5. White flour – holds nothing good for the body. This is just bleached and processed with preservatives that can cause imbalance to the digestive system. Ex. White bread
6. Mayonnaise – are made with trans-fat oils, cholesterol-rich eggs and preservatives. This is commercially treated to stay long on the shelf. Although mayonnaise really makes your meal tasty, it would not help in your diet plan.
7. Full-fat dairy – dairy products is good for the body because of its calcium content. But full fat dairies such as regular milk, cheese and butter contain too much fat like ones you eat on fast foods. Choose low or non-fat dairy products as substitute.
8. Frozen foods – are easy-to-cook foods through the microwave or deep frying that contains too much preservatives and calories. These are also processed to maintain long life in the fridge. Ex. Chicken nuggets
9. Soda – is full of too many empty calories and too much sugar which in no way give health benefit to the body. All you can get from soda is an upset tummy and rise of blood sugar level. Skip it.
10. Caffeinated drinks – is highly concentrated with caffeine that brings negative effects to the body’s metabolism. It would hamper the body of its natural slimming process and hinder your desire for a quick weight loss. Ex. Coffee and tea

The Consequences OF Irresponsible Weight Loss?

Constantly confronted by the near-skeletal models gracing the glossy pages of supermarket tabloids, it is little wonder that today’s young, and eve not-so-young, women are falling into the trap of irresponsible weight loss. And while pleas for health, responsibility, and the feminist perspective (all valid in their own right) fall too often on unresponsive ears, perhaps a different approach is necessary. Confronting girls and women with the concrete consequences of dangerous diets, diet pills, and eating disorders may be the required shock tactic to cease self-destructive patterns. There is little need for exaggeration when considering these consequences, not the least of which is the loss of the beauty these women are striving to emulate. While the thin models look great, it takes a load of makeup artists and airbrush experts to make them appear that way. Unhealthy weight loss, when it reaches a dangerous level, results in pale, gray skin, sunken faces, and even hair loss. Bald is not beautiful. More seriously, maintaining a BMI of less than sixteen can cause unpleasant bodily effects. Many super-thin girls find it difficult to stand for long periods or even go up the stairs. They often report severe insomnia which prevents clear thinking. And because of a lack of healthy fat, they are constantly cold even at normal temperatures. Some of this is a result of failed circulation. Further, and less spoken of, extremely low body weights can result in a loss of bladder and bowel control. This is far from sexy. Feeding tubes aren’t sexy either.

Drastic measures are impossible to avoid when a woman’s health declines to the point of death. While this might call up images of the walking skeleton stuck in a sterile clinic, there are life-threatening conditions that can result much earlier in a course of unhealthy weight loss. Malnutrition can result from insufficient food intake, and judgment too is impaired fairly quickly. Diet pills, especially those imported from unregulated overseas markets, can put stress on the vital organs. Girls have died in Japan, Thailand, and even the United States because of the tax they put on their livers and hearts. Just as dangerous are the behaviors associated with bulimia which complicates the work of the heart. Taking ipecac can result in a heart attack, even on the first attempt. These are real consequences. Unfortunately, our society has made being a size six out to be an awful alternative. Ultimately, the female form needs to be reclaimed, a healthy curve (or at least a little flesh) needs to be restated as the normal, but this may be a long way off.

For the moment, the revelation of these unpleasant consequences of unhealthy weight loss need to be put before the same women who see those staged magazine covers. There are variety of diets are suitable to an individual according to one’s personality, physical structure, obesity, hereditary diseases, physical illness, environmental weather etc,. But a common thing you have compulsory follow is, you have to make sure that all your regular diets are based with essential nutrients and minerals for good health and immunity. Usually in vegetarian, eating all kind of foods from all groups according to our seasonal availability is the best rule for your healthy diet. At the same time, the quantity of food you take on regular basis should be less than your quantity of diligence or hard physical work always. In your daily in taking, protein must be rich and minimum fifty grams of protein you have to consume in your daily routine diet as an average quality from your adolescent period. If your muscle tissues should not be broken even for silly reasons, you have to take protein enriched food regularly. In order to avoid unwanted physical fatigue, and fluid imbalances, you have to consume carbohydrates at least one hundred grams per day. Adequate fiber in your regular food will help for proper bowel functions and it will completely avoid constipation which is a major thing for all sorts of ailments.

Cholesterol is one of the major cause for heart attack and you have to avoid cholesterol enriched foods and more than twenty five to thirty milligram cholesterol; is the best quantity in your daily diet. The practice of following any kind of diet plans from outside is more hassle than your own diet plans according to your health condition and needs. You have to avoid all junk foods and follow to take nutritional items for your well healthy physique and to maintain lower body weight. Diet for 50%, water for 25% and 25% empty stomach is the best principle for your good health. Instead of eating three times in full stomach, taking six to seven times light food and refreshment is the best idea

Acomplia Review: How it Works as a Diet Solution

Rimonabant or acomplia is an weight loss medication that uses Cannabinoid-1 Receptor Blockers (CB1). This Acomplia review focuses on how it works in your body and the other positive effects. Acomplia instigates weight loss by stopping the CB1 receptors found in the brain and the organs which is responsible for fat and glucose metabolism. These receptors are part of the endocannabinoid system or CSB, which has been identified to stimulate food desire and increase appetite (like the experience with marijuana). These receptors control a person’s craving; while the hypothalamus is in charge of varying a person’s energy and also balancing your intake of calories. The CB1 blockers are appetite suppressants that is able to stop the possibility of food cravings. Acomplia, or rimonabat also speeds up the user’s metabolism, thus controlling your energy levels and body weight. These show that acomplia (or rimonabat) is an effective diet method.
Aside from weight loss, Acomplia improves your body’s health. The medication is able to lower triglycerid levels and at the same time increase your HDL levels. Triglycerid is commonly known as the “unhealthy cholesterol; and HDL is your “good cholesterol”. At the same time, your blood sugar levels also get better, as it controls the breakdown of glucose in your body.

A study by the University of Rio de Janeiro confirms the effectiveness of Acomplia. The study says that the volunteers were successful in trimming down their waist, improve their blood pressure and improve their cholesterol levels. Around five or ten percent of their initial weight was reduced based on the clinical tests. The pill was formulated to be used as a supplement for overweight adults who are undergoing an exercise and diet program. In light of this, it shouldn’t be used on its own and is only effective when combined with a balanced life. Acomplia is ideal for male adults with approximately a 102 cm waist line and and 88 cm for women. Other studies show that this pill also assists in preventing cardiovascular diseases.

Clinical tests have proven that Acomplia is safe for the majority of people but it isn’t suggested for those with clinical depression, galactose intolerance, epilepsy and chronic kidney problems . At the same time, women who are breastfeeding or carrying a child should not take the medication.

It is normal for a new user to experience side effects as the pill causes a shift in your metabolism. Once the person’s body is able to adjust to the shifts, these effects will stop occurring. The suggested amount is 20 mg and must be used before eating breakfast. Anything over this amount will be harmful to the user’s body. Rimonabat or Acomplia must be kept in a cool, dry place. Do not leave it in the bathroom. If you’re overweight this Acomplia Review suggests you discuss the medication as one of your options.

Nutritional Eating is a Key to Any Weight Loss.

Like the old adage goes, you are what you eat. If your typical diet consists of fat and a cholesterol-rich substance; you might run the chance of developing secondary diabetes or cardiovascular disease. Many nutritional experts recommend sensible nutritious healthy eating plans, which begin with finding out the correct skill to eat smart. It is not simply what you eat, but exactly how much nutritious food you take in each day. The food you select to take in could lower your cholesterol and prevent you getting conditions like cancer, diabetes, heart disease in some cases.

Discover how to prepare your own nutritious diet plan from my website, and learn how to develop your own array of healthy food alternatives too. Like the old saying goes, you are what you eat. If your typical diet consists of fat and a cholesterol-rich substance; you might run the chance of developing secondary diabetes or cardiovascular disease. Many nutritional high-level advisers recommend sensible nutritious healthy eating plans which begins with finding out the correct skill to eat smart. It is not simply what you consume, but exactly how much nutritious food you take in each day. The food you select to take in could lower your cholesterol and prevent you getting conditions like cancer, diabetes, heart disease in some cases.

Discover how to prepare your own nutritious diet plan from my website, and learn how to develop your own array of healthy food alternatives too. Allow me to share quite a few beneficial strategies for planning a healthy diet.Don’t start too fast, steadily reduce your nutritional consumption and behaviour over time

The quest to obtaining a healthy nutritious diet should be a gradual phase. The method for organizing and developing a healthy diet requires a reduction in quantity and not quality with small and feasible steps. Forget about the “Yo – yo” diets, they do not work and the best diet should be attempted gradually, and you will be able to obtain a healthy nutritious diet and maintain the weight loss longer.

Having said that, instead of fussing over checking calories or calculating serving sizes, place your sights on looking for the food you can appreciate, choose simple and easy nutritious recipes which include fresh products which should include plenty of bright food colours. Try adding more salads to your regular diet, or use olive oil instead of butter. Ensure That You Continually Serve Yourself scaled-down portions of food and each portion size shouldn’t be larger than your own fist. For example, an adults man’s hand will be larger and his individual portion size will also be larger than his wife or child.

These days, serving sizes get blown out of all proportion; in particular in restaurants and fast food outlets are keen to super size your order. If you are dining out, decide on a light starter or share the dish with your friend and never binge on the buffet bar, just because it is free or reduced down in price should not turn you into a pig. The crucial element to a healthy nutritious eating lies not in precisely what you consume, but in how you eat. Knowing to develop a nutritional and healthy eating behavior can quickly be reached, since eating seriously isn’t just related to gulping down large amounts of food, but in viewing food as a base of nourishment and a social interaction. try eating a broad range of fruits and vegetables daily. Most nutritionists continually stress that the brighter and deeper colors in the fruits and vegetables, contain highest concentrations of vitamins, minerals and antioxidants.

On top of that, ensure that you eat healthy, a good selection of healthful carbohydrates, protein, and roughage, specifically from whole grains will reduce your hunger pains and reduce the time the food takes from mouth to anus to reduce the possibility of bowel cancer in later life. Aside from being tasty and nutritional, soya and whole grains are also rich in antioxidants and phytochemicals, which in turn fortify the immunity process, and defend towards cardiovascular diseases. A range of experiments have indicated that individuals who consume sizable portions of whole grains currently have healthier hearts.

Foods That Assist You Lose Weight

Can eating assist you lessen bodyweight? Well, that is if you know what to consume. There are in fact foods that can assist you trim down your pounds. These are weight burning meals.
Foods that are rich in fiber and protein are the ideal types of food to consume if you want to burn your belly body fat.

The following is the reason: It takes much more energy to digest protein than it does to digest weight.So the more protein you eat, the much more calories your body burns.The following are some meals that can aid burn your belly fat:

Reduced Weight Milk Merchandise

In an article published in the magazine Obesity Study, women who ate lower fat milk / dairy goods, such as lower-excess fat milk, or nonfat yogurt three to four times a day lost 70 percent a lot more body fat than lower-dairy dieters. In investigation at Purdue University, it was found out that individuals who drank three cups of body fat-free milk gained less fat more than the course of two years than individuals on lower calcium meals. So, not only do dairy goods aid you strengthen your bones, they can also play an important role in burning that unwanted body excess fat.

If you are a regular consumer of milk and other dairy items, it is a excellent thing (as long as you don’t drink too much of it). Just watch your proportions and perhaps switch over to the reduced or non body fat varieties.

Eggs

Eggs are incredibly rich in protein and can assist you burn that excess belly fat. You may possibly have heard all the warnings about eggs and your health.That’s because a couple of eggs will put you over the advised daily amount of a substance that is not great for your heart – cholesterol.
But then, a much more current study has shown that dietary cholesterol has a minimal impact on blood cholesterol. Dietary excess fat is the real culprit. It’s what raises your bad cholesterol levels.
However, if you are still concerned about your total cholesterol intake from eating as well several eggs, you can remove the egg yolk and still benefit from the high protein contained in egg white.Eggs contain the cyanocobalamin or Vitamin B12, which assists in breaking down weight cells.

Beans

You may possibly have experience eating beans and have poor gastrointestinal disturbances after. Nonetheless, beans are a very very good source of healthy protein, and you can be rest assured that there is zero weight.

Some of the suggested kinds of beans to consume are:

Kidney beans
Navy beans
Lima beans
White beans

And of course, there are those people beans that you need to limit in your diet. These are those people beans that are baked and refried.Refried beans contain lots and lots of saturated weight while baked beans are usually packed with sugar.Sure, you’ll be getting your protein but you’ll also be consuming a lot of body fat and sugar you don’t require. Here’s a great tip.Be sure to cook your beans thoroughly simply because our digestive tracks are not adapted to breaking down some proteins that are contained in some beans. This is to decrease the likelihood of stomach or G.

Simple Natural Weight Loose Tips

The aboriginal affair you can do is accompany a gym if you do not already accord to one, and advance a accurate conditioning regimen.This armament the anatomy to use an alternative, anatomy fat, back it needs activity in the afterwards bisected of the day.These diets will mark the stored fat in your anatomy and back you add them into your meals, absolutely at anniversary meal, it will be able accessible for your fat to cook abroad quickly.

Doing these two things calm off and on is activity to be a big allotment of accepting you to area you appetite to be in agreement of anatomy type. Are you acquainted of the fastest way to lose anatomy fat?Shift your carbohydrates out of the evenings.An adult’s alarmist has the adeptness to aftermath all the cholesterol the anatomy needs.These diets are unsustainable, and usually appear at a big amount to your health.Do you apperceive that you will be able to lose fat aloof by the assimilation of blubbery foods?Based on advice gotten from the publishers of Prevention magazine, this abstraction looks achievable.

Boost your metabolism by bistro beneath of a allocation size, but bistro added often.If you accept been overweight, abeyant or bistro a diet aerial in aesthetic carbohydrates your anatomy needs to become beneath abased on carbohydrates for activity so it can relearn how to bake anatomy fat for energy.Jump alpha this action by befitting carbs out of your diet afterwards lunch.Drink a lot of baptize daily, and accurately with meals: If you do this you won’t be as hungry, and it will advice you abide abounding longer.Any diet that apostle abacus too abundant of one affair and or abatement of addition you should abstain them.Well it does not booty rocket scientist to amount out that too abundant protein causes a countless of bloom issues, alignment from branch and alarmist damage, access cholesterol and appropriately affection diseases, cartilage anatomy loss, and cancer.We shall be able to draw activity to backpack out our circadian accepted through a well-chalked out plan of nutrients intake.This will abetment with bloom your arrangement as well, which is actual vital.

We accept some kinds of aliment which you can absorb to afford anatomy fat with no charge to abjure yourself.Cholesterol is begin alone in beastly articles such as meats and dairy products.One basal aspect of weight accident in exercise and weight training.However unless you are a bairn babyish that requires a comestible antecedent of cholesterol which by the way they get from their mothers, we absolutely do not charge a comestible antecedent of cholesterol afterwards we are weened from our mother’s breast milk.You should try bristles to six baby commons every day instead of the acceptable three meals, about 300 calories anniversary meal.To absolutely lose weight and accumulate it off, you will charge to apperceive a few things that will be analytical in allowance you accommodated whatever goals you accept set for yourself.It does not attending attainable, does it?

Adopt Weight Loss Tips to Gain a Healthy Body

It is a very old saying that a healthy mind rests in a healthy body. Excess weight and fat in the body is harmful for the health of a person and may even lead to diseases like diabetes, hypertension, heart problems, increased cholesterol levels, etc. So, it is very important for a person to adopt healthy eating habits and be healthy.

There are many ways in which a person can lose weight i.e. by taking weight loss pills, healthy diet, regular exercises, etc. People believe that weight loss pills are an easy option for quick weight loss but it is not a healthy way of losing weight. Weight loss pills may result in some serious side effects, so it should be only taken in consultation with experienced doctor. There are other ways of losing weight which can be adopted by a person to gain a healthy body and one of such ways is healthy diet. Our diet plays the most important role on our health, so healthy food items should only be taken and oily and junk food should be avoided completely.

To lose belly fat, you can adopt a combination of cardio exercises and lose weight diet. Cardio exercises helps to lose belly fat quickly because the fat stored in the stomach gets burnt. Also, when you adopt lose weight diet, excess fat does not get stored in your body thus helping in quick weight loss. These weight loss tips are beneficial for every body type and any person can adopt these weight loss tips to lose belly fat.

So, don’t be lazy and take quick action towards losing excess fat and achieving a healthy body.

Why Running Is the Best Exercise for Women

Women need to understand that they also need to exercise when they are planning on losing weight. Completing a diet plan is not the only way to look great. Different types of exercise can give females the long and lean figure that they desire because they can lose weight fast. There are many benefits that are provided when women exercise. These are:

* Exercise can develop a stronger heart muscle and improve the immune system.

* It can increase the metabolism of the person so that they can burn calories faster.

* Exercise is a mood booster and it can develop the person’s self esteem.

* It can reduce body fat and weight and blood sugar.

* It can also reduce the risk of developing osteoporosis.

Why Running Is the Best Option

Running is considered the most accessible of all aerobic sports. An area for running is always close by. It is also inexpensive and be very easy to learn and all you need are good shoes and proper running clothes. It can reduce heart attacks, especially for pre-menopausal women and reduces stress. Running can make people feel good because the fitness, self-esteem, empowerment, and confidence are developed fully when people run. For women who want to lose weight fast, running is their best option because it is an excellent component for weight loss programs. 

Running and Exercise

Running is a part of the cardiomuscular exercise that increases metabolism in the body and it may seem easy to most women but it actually is the toughest cardio exercise. Running is considered the best exercise for women especially if the women are planning to lose weight in their belly, thighs and buttocks. It involves all the muscles in the body because it is an intensive workout.
 
* Running burns belly fat. When you want to lose belly fat, you may want to try running. Running increases metabolism and it can stimulate the burning of fat in the belly area. The abs are used while running. It contracts and expands so that the fat in your belly will be eliminated fast.

* The leg and hip muscles are worked well when you run so this would be a very good opportunity for you to lose weight.

* Running is done by most people not just for fitness purposes but also for the health benefits that it provides. Running helps fight disease and reduce stroke and breast cancer. Regular running is often prescribed by doctors for patients who are at high risk of osteoporosis, diabetes, and hypertension. It strengthens the heart muscles, maintains the elasticity of the arteries, and lowers blood pressure.

* Running is a great way to maintain and improve the general health of women. It can raise the HDL or the good cholesterol of the body, reduces the risks of blood clots, encourages the use of 50 percent of the lungs that often go unused, and boosts the immune system by creating a much higher concentration of lymphocytes or the white blood cells that attack diseases.

Nutritional Approaches for Reducing Cholesterol Levels – Part 2

In Part 1, the reasons why you should be concerned about cholesterol and what some of the recommended levels of total serum cholesterol were discussed. Here in Part 2, things that can affect your cholesterol levels and which of those things you can do something about and those you cannot do anything about; and things to consider in a cholesterol reduction plan are presented.

What Affects Your Cholesterol Levels?

A variety of things can affect cholesterol levels. These are things you can do something about:

o Diet. Saturated fat and cholesterol in the food you eat can make your blood cholesterol level go up. Saturated fat is the main culprit, but cholesterol in foods also matters. Reducing the amount of saturated fat and cholesterol in your diet helps lower your blood cholesterol level.

o Weight. Being overweight is a risk factor for heart disease. It also tends to increase your cholesterol. Losing weight can help lower your LDL and total cholesterol levels, as well as raise your HDL and lower your triglyceride levels.

o Physical Activity. Not being physically active is a risk factor for heart disease. Regular physical activity can help lower LDL cholesterol and raise HDL cholesterol levels. It also helps you lose weight. Most health care professionals recommend that you try to be physically active for 30 minutes on most, if not all, days.

Things you cannot do anything about also can affect cholesterol levels. These include:

o Age and Gender. As women and men get older, their cholesterol levels rise. Before the age of menopause, women have lower total cholesterol levels than men of the same age. After the age of menopause, women’s LDL levels tend to rise.

o Heredity. Your genes partly determine how much cholesterol your body makes. High blood cholesterol can run in families.

You Can Reduce Your Cholesterol with a Cholesterol Reduction Plan

The main goal of a cholesterol reduction plan is to lower your LDL level enough to reduce your risk of developing heart disease or having a heart attack. The higher your risk, the lower your LDL goal will be. There are two main ways to lower your cholesterol:

o Eating a cholesterol-reducing diet, being physically active and managing your weight. This is an effective method in reducing your LDL to your goal level.
The National Cholesterol Education Program (National Heart, Lung, and Blood Institute) recommends a cholesterol-reducing diet that is a low-saturated-fat, low-cholesterol eating plan that has less than 7% of calories from saturated fat and less than 200 mg of dietary cholesterol per day. It recommends only enough calories to maintain a desirable weight and avoid weight gain. If your LDL is not lowered enough by reducing your saturated fat and cholesterol intakes, the amount of soluble fiber in your diet can be increased. Supplementing your diet with certain nutrients, such as vitamin C, can also help in reducing your cholesterol levels.
Losing weight, if you are overweight, can help lower LDL and is especially important for those with a cluster of risk factors that includes high triglyceride and/or low HDL levels and being overweight with a large waist measurement (more than 40 inches for men and more than 35 inches for women).
Regular physical activity (30 minutes on most, if not all, days) is recommended for everyone. It can help raise HDL and lower LDL and is especially important for those with high triglyceride and/or low HDL levels who are overweight with a large waist measurement.

o If the lifestyle change of diet, physical activity and weight management are not effective in lowering your LDL to an acceptable level; your health care professional may prescribe cholesterol-lowering drugs, which are used in addition to your diet, exercise and weight management plan.

In Part 3, find out about nutritional options for reducing cholesterol levels.

Copyright 2006. Mary El-Baz. All rights reserved.

Author: Mary El-Baz, PhD
Article Source: EzineArticles.com
Provided by: WordPress plugin Guest Blogger

Take Control of Your Cholesterol

We’ve all heard of someone having “high cholesterol,” and your doctor may have even told you that yours is high. Most of us would agree that it’s a bad thing, but few really know what cholesterol is or how to combat unhealthy levels.

Cholesterol is a fat-like substance that your body actually needs a small amount of in order to function normally. However, if you have too much of it in your bloodstream, the extra amounts may be deposited in your coronary arteries where it can lead to the narrowing and blockages that cause the signs and symptoms of heart disease.

In some cases, certain prescription medication can cause elevated cholesterol levels, but for the most part, inherited risk factors, a sedentary lifestyle and an unhealthy diet are the main causes:

• Weight: Excess weight may modestly increase your LDL (bad) cholesterol level. If you are overweight and have a high LDL cholesterol level, losing weight may help you lower it. Weight loss especially helps to lower triglycerides and raise HDL (good) cholesterol levels.
• Physical activity/exercise: Regular physical activity may lower triglycerides and raise HDL cholesterol levels.
• Mental Stress: Several studies have shown that stress raises blood cholesterol levels over the long term. One way that stress may do this is by affecting your habits. For example, when some people are under stress, they console themselves by eating fatty foods. The saturated fat and cholesterol in these foods contribute to higher levels of blood cholesterol.
Not sure whether you are at risk? If your doctor doesn’t automatically test you, request a lipid panel or profile (i.e. cholesterol test) during your annual physical. Here are the general guidelines for interpreting the results:

Total Cholesterol
Below 200 mg/dL Desirable
200 – 239 mg/dL Borderline high
240 mg/dL High

LDL Cholesterol
Below 70 mg/dL Optimal for people at very high risk of heart disease
Below 100 mg/dL Optimal for people at risk of heart disease
100 – 129 mg/dL Near optimal
130 – 159 mg/dL Borderline high
160 – 189 mg/dL High
190 mg/dL and above Very high

HDL Cholesterol
Below 40 mg/dL Poor
40 – 59 mg/dL Better
60 mg/dL and above Best

Triglycerides
Below 150 mg/dL Desirable
150 – 199 mg/dL Borderline high
200 – 499 mg/dL High
500 or above Very high

In order to promote healthy cholesterol levels, follow these four steps:
1. Lose excess pounds
Excess weight contributes to high cholesterol. Losing even 5 to 10 pounds of excess weight can help lower total cholesterol levels. Start by taking an honest look at your eating habits and daily routine. Consider your challenges to weight loss — and ways to overcome them.

2. Eat heart-healthy foods
What you eat has a direct impact on your cholesterol level. In fact, researchers say a diet rich in fiber and other cholesterol-lowering foods may help lower cholesterol as much as medication for some people.

• Choose healthier fats. Saturated fat and trans fat raise your total cholesterol and LDL cholesterol. Get no more than 10 percent of your daily calories from saturated fat, and try to avoid trans fat completely. Monounsaturated fat – found in olive, peanut and canola oils – is a healthier option. Almonds and walnuts are other sources of healthy fat.

• Limit your cholesterol intake. Aim for no more than 300 milligrams (mg) of cholesterol a day — or less than 200 mg if you have heart disease. The most concentrated sources of cholesterol include organ meats, egg yolks and whole milk products. Use lean cuts of meat, egg substitutes and skim milk instead.

• Select whole grains. Various nutrients found in whole grains promote heart health. Choose whole-grain breads, whole-wheat pasta, whole-wheat flour and brown rice. Oatmeal and oat bran are other good choices.

• Stock up on fruits and vegetables. Fruits and vegetables are rich in dietary fiber, which can help lower cholesterol. Snack on seasonal fruits. Experiment with veggie-based casseroles, soups and stir-fries.

• Eat heart-healthy fish. Some types of fish — such as cod, tuna and halibut — have less total fat, saturated fat and cholesterol than do meat and poultry. Salmon, mackerel and herring are rich in omega-3 fatty acids, which help promote heart health.

• Drink alcohol only in moderation. In some studies, moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren’t strong enough to recommend alcohol for anyone who doesn’t drink already. If you choose to drink, do so in moderation. This means no more than one drink a day for women, and one to two drinks a day for men.

3. Exercise regularly
Regular exercise can help improve your cholesterol levels. With your doctor’s permission, work up to 30 to 60 minutes of exercise a day. Take a brisk daily walk. Ride your bike. Swim laps. To maintain your motivation, keep it fun. Find an exercise buddy, join an exercise group or hire a personal trainer.

4. Don’t smoke
If you smoke, stop. Quitting can improve your HDL cholesterol level. And the benefits don’t end there. Just 20 minutes after quitting, your blood pressure decreases. Within 24 hours, your risk of a heart attack decreases. Within one year, your risk of heart disease is half that of a smoker’s. Within 15 years, your risk of heart disease is similar to that of someone who’s never smoked.

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