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No medications can do a better job than treating your high cholesterol naturally. And, if you are one of those lucky people who do not have cholesterol concerns, you may want to take steps to keep it that way!

What can you do to improve your cholesterol levels? Here’s the list and we will cover each item thoroughly.

Reduce fat in your diet

One of the best plans is covered previously in our chart on saturated fat. But there is more you can do. Buy the leanest cuts of meat you can find. Regularly substitute poultry (without the skin) and fish for red meat. Both are lower in saturated fat. Switch to low fat cottage cheese and yogurt, reduced fat hard cheeses and skim or 1 percent milk.

Eat no more than four egg yolks a week

Many people don’t have to worry about eating cholesterol. Normal bodies adjust to increased intake by cutting back on regular product. However, since one third of Americans are cholesterol responders their blood cholesterol does go up when they eat cholesterol. You probably don’t know if you fall into this category so play it safe. Eat no more than four egg yolks a week. An average egg yolk contains 213 milligrams of cholesterol!

Eliminate fried foods

Buying low fat is just the beginning. You need to institute low fat cooking methods to keep the cholesterol from sneaking back in to your diet.
Remove fatty skin from chicken and turkey.
Don’t fry foods. Roast, bake, broil, grill or poach them instead.

Use fat free marinades or basting with liquids like wine, tomato or lemon juice.
Use olive or canola oils for sauteing or baking. Both are very low in saturated fat.
Use diet, tub or squeeze margarines instead of regular. Watch for the term hydrogenated, which means some of the fat is saturated.

Eat vegetables and complex carbohydrates

Lowest fat foods of all are vegetables, fruits, grains (rice, barley and pasta), beans and legumes. Try substituting some of these for meat and high fat dairy products.
Don’t douse your pasta with butter or your potato with sour cream.
Use tomato base sauces instead of cream base.
Use lemon juice, low sodium soy sauce or herbs to season vegetables.
Make chili with extra beans and seasonings while leaving out the meat.

Snack all you want

Yep, that’s what we wrote. Snack several times a day on low fat foods. Yogurt, fruit, vegetables, bagels and whole grain breads and cereals are excellent for snacking. In fact, there is evidence that points to lower cholesterol levels in people who eat several small meals a day. Eating often can keep hormones like insulin from rising and signaling your body to make more cholesterol. Make certain that your total intake of calories doesn’t go up when you eat more often.

Nuts to you!

Do you like nuts? If you do, sprinkle a few on your cereal, bake them into muffins or pancakes or add them to casseroles or stir-fries. Walnuts and almonds are especially good. Eating about three ounces of walnuts a day is shown to decrease blood cholesterol levels by 10% more than an already low fat, low cholesterol diet. Walnuts are high in fat, but it is mostly polyunsaturated fat, which is the kind that lowers cholesterol. Another study shows that about three ounces of almonds which are rich in monounsaturated fat, lowers LDL by 9%!

Drink fruit juices

You may have read about the low rate of heart disease in France. It led researchers to believe that the French habit of drinking red wine with meals contributes to this. Apparently some of the non-alcoholic ingredients in red wine raises HDL and suppresses the body from producing LDL.

Purple grape juice works the same way. It will work like red wine to lower the fat level in your blood. The LDL lowering effect of red wine and grape juice comes from a compound that grapes produce normally to resist mold. The darker the grape juice, the better.

Eat garlic

Cholesterol lowering effects of garlic have been demonstrated repeatedly in people with normal and high cholesterol. Eat all the garlic you can. It also seems to raise the HDL levels as well. If you are worried about the odor, take the tablets instead. They have proven to be nearly as effective as the cooked or raw cloves.

Take niacin carefully

We discussed niacin earlier. Remember as one of the B vitamins, it is proven effective for lowering LDL and raising HDL. It is also one of the cheapest drugs available for lowering cholesterol. But, without medical supervision it may not be totally safe. A dose high enough to lower cholesterol can cause extremely high blood sugar or liver damage.

Take vitamin E

Studies indicate that vitamin E may have a positive impact on lowering cholesterol when taken in fairly large quantities up to 800 IU per day. This is more than you can get from your diet alone. Larger amounts do not seem to cause any harm.

Further studies showed that even amounts of just 25 IU per day helps in preventing LDL from sticking to blood vessel walls. That amount is only slightly higher than the recommended daily amount (RDA) of 12 to 15 IU. It’s interesting to note that even that small amount has an impact on preventing that hardening of the arteries.

Take Calcium

One study indicates that when 56 people took a calcium carbonate supplement, their total cholesterol went down 4 percent and their HDL increased 4 percent. That was taking a dosage of 400 milligrams of calcium three times a day with no harmful effects reported. That does refer to calcium carbonate.

Take a multivitamin it can’t hurt

While you are building your calcium and vitamin E intake, remember the old standby, vitamin C. It is the number one immune system booster and also drives up HDL. A study of people who took more than 60 milligrams of vitamin C per day (60 milligrams is the RDA) had highest LDL levels.

Fill up on fiber

Remember several years back when oat bran was the latest craze for lowering cholesterol? Later studies arrived at inconsistent results, but the medical community do agree that soluble fiber, the kind found in oat bran, does help lower LDL and raise HDL. As little as three grams per day of fiber from oat bran or oatmeal can be effective.

There are 7.2 grams of soluble fiber per 100 grams of dry oat bran and five grams of soluble fiber per 100 grams of dry oatmeal. There are other sources of fiber as well such as barley, beans, peas and many other vegetables. Corn fiber is also good for reducing LDL, lowering it by as much as 5 percent in a recent study. Researchers used 20 grams of corn fiber a day.

That would be a bit difficult for the average user when you take into account that one serving of corn has three grams of corn fiber. But, every little bit does make a difference. Pectin, which is found in fruits like apples and prunes, reduces cholesterol even better than oat bran, as does psyllium which is the fiber you find in many breakfast cereals and bulk laxatives.

Quit smoking

Smoking promotes the development of atherosclerosis. Tobacco smoke is actually more damaging to the heart than the lungs. Smokers have a higher chance of having a heart attack (three times greater than nonsmokers) and a greater risk of dying of the attack (twenty one times greater than nonsmokers.) Tobacco smoke contains carbon monoxide, which is uniquely damaging to the heart. Not only does it reduce the amount of oxygen the heart receives, it also actually damages the cells of the heart, rendering them less able to produce energy and thereby weakening the hear.

In addition to the dangers of carbon monoxide, there’s the danger of the nicotine. Nicotine interferes with the electrical impulses that cause the heart to beat. When the blood flow is compromised, the heart can beat in a fast, uncontrolled, irregular beats that actually cause a heart attack. If you smoke, reducing the risks of atherosclerosis is yet another reason to stop. Even if you have smoked for years, stopping now can still immediately help combat the development of atherosclerosis

Reduce sugar intake

Many people don’t realize that sugar affects cholesterol and definitely affects triglycerides. Sugar stimulates insulin production, which in turn increases triglycerides. Men in particular, seem to be sensitive to this effect from sugar. The mineral chromium which helps to stabilize blood sugar, can also raise the level of HDL. 100 mcg of chromium three times daily can help to improve your cholesterol levels.

Eliminate alcohol

The jury is still out and the different schools of thought are still at odds regarding the benefit or lack of benefit to consuming alcohol. This suggestion has nothing to do with our previous discuss on red wine. A moderate amount may be helpful. The problem is that to one person a moderate amount might be a glass of wine with their meal, while to another it might be a half bottle of Scotch!

Anything above the arbitrary ‘moderate’ amount elevates serum cholesterol triglycerides and your uric acid levels as well as potentially increasing blood pressure all of which promote heart disease. So, the best bet would be to eliminate it totally.

Eliminate caffeine

We Americans definitely have a love affair with our coffee! People who drink large amounts of caffeine (more than 6 cups a day) are far more prone to elevated cholesterol. That connection does not hold for tea drinkers. Limit your coffee intake to no more than one cup a day and eliminate caffeinated sodas entirely.

Gaetane Ross is a Certified Natural Health Consultant who has spent 4 years focusing on Nutrition and Health. She also specializes in Alternative Medicine. Gaetane’s mission is to positively transform the lives of everyone she meets by providing advice on Healthy Living.

http://Live-O-Natural.com

One of the most overlooked aspects of any diet and fitness program is getting proper body fat testing assessments. This goes far beyond just looking at a weight scale and checking out how much you weigh. You want to know that all that weight you lost is from fat and taking the time to get regular body fat tests done will definitely help you make faster progress towards you goal.

If you’re on a weight loss program and have dropped some pounds, how do you know that the loss is from losing fat. The three main components of weight changes come from water, muscle and fat. So which one, or combination of the three, caused the weight loss. If you have regular body fat tests done, then you would know what kind of weight was lost.

Here is a key point. If you want to be successful in your weight management or fitness goals, then do what successful fitness people do. All the successful dieters and fitness pro’s will take measurements, track their results and adjust it accordingly to keep progressing towards their personal goal. If the results of a test show that a total of 15 pounds of body weight was lost, a few calculations will break down what component (water, muscle, or fat) had the majority of the weight change.

Here is an example to clarify how body fat testing and your weight loss goal goes hand in hand.

It’s the first week of your diet and fitness program and you want to make sure that you start it correctly. The local fitness center does physical assessments and body fat testing, so off to the gym you go to get checked and see where your levels are at. Six weeks later committing to a good diet and fitness program has resulted in a 15 pound weight loss. Now it’s time for another assessment to see the hard facts on how you’re progressing.

The results of the assessment will show how much of that 15 pounds was fat. Generally, if only 1 to 4 pounds of weight loss is water and muscle but the rest was fat, then the diet and fitness program is a success and you should continue on the program you’re on. If only 5 pounds of weight from the 15 is fat according to the body fat test, then there is a problem with the diet or fitness program you’re on. It would be wise to make some changes as this perhaps indicates that some dehydration or muscle wasting may be occurring. Continuing with the same program may cause a problem with your health if followed too long. In this case, a change in your program and another assessment 4 to 6 weeks later will determine if the new program is getting better results in fat loss instead of water or muscle loss.

If you are truly committed to lose fat and achieve good health and fitness, then you need to distinguish between just overall weight loss and true fat loss. As you continue your weight loss program, each body fat test gives you the chance to make small changes in diet or exercise routines to see if the next assessment produces better results. Not only does this get you closer to what the ideal program is for you, but it also helps keep you focused on staying with the program and not give up or quit. You will stay motivated by trying to better the last assessment.

Now that we see the importance of body fat testing, your first step is to decide if you want a professional assessment person to test you, or if you want to learn to do it yourself. There are advantages and disadvantages to each decision.

A professional body fat tester can usually be found in most fitness centers and gyms. They have the experience, knowledge and tools to make accurate tests and can suggest a course of action to improve the results of the next test. It takes on the average of about 15 to 30 minutes to complete and you will get a copy of the test to keep. The cost can range between twenty to fifty dollars per test and should be done every 4 to 6 weeks. Some disadvantages are the costs to having it done, searching out a qualified assessment professional and perhaps the slight embarrassment you may feel to have test done.

If you decide to do the test yourself, you will need to learn how to take proper body fat measurements, purchase the tools or equipment for accurate assessments and keep testing many times in order to learn how to do it correctly. An advantage to do your own test is that you can have the privacy and convenience of testing as many times and often as you want in your own home.

Most people will want someone else to do it because of the learning curve involved to take accurate assessments. Another valid reason is to have the option of some suggestions by the professional on what you can do tweak your current program and make solid improvements for the next test.

Now that you know the importance of body fat testing, you should do a little research and get more details on how to incorporate it into your program. This just may be the key ingredient for you to make real progress towards your weight loss and fitness goal.

Kevin Sinclair is the publisher and editor of My-Personal-Growth.com, a site that provides information and articles for self improvement and personal growth and development. http://www.my-personal-growth.com

Obesity in school aged kids is out of control. It is the parent responsibility to establish limits and control the amount of food the child eat, children lack this ability.

Here are some tips that will help you keep track of your child’s food and eating regimen and help him fight childhood obesity. By eating poorly and not having good eating habits will effect the eating habits of your child and will lead to being lazy and becoming heavier and unhealthy. Your entire family will benefit from eating healthy eating and physical activity. As a parent you need to take a role in trying to create good habits and help your children establish healthy eating and exercising rituals, this will help in the long run.

Child obesity has lead to a number of other health related issues such as diabetes, high blood pressure, and heart disease from the combination of improper nutrition and lack of exercise. For the sake of her child’s health both as a child and throughout his or her life, breastfeeding is the very best possible thing you can do when your child is young. A recent study in obesity suggests that children who are breastfed by their mothers during the first year of life are less likely to develop obesity as they get older.

If you are concerned about your child possibly being overweight then you need to decide whether the excess weight is part of a growth pattern that may change over time or whether there is a weight problem. Forget all the drugs and diets, feed your children healthy food and monitor what they eat, this will help your child in the long run.

It is important as parents that we take more responsibility to ensure healthy living for our children and to ensure they eat enough so they are healthy and they grow up eating healthy foods, we must understand what is healthy weight and what is weight that is leading to becoming obese. Yes they need to eat enough to be healthy and to grow properly, but we must know where to draw the line between what is a healthy weight and what is excessive weight. As parents, we can not take the stand that it is healthy for our children to be round and plump.

One reason: children have increased the amount of calories they eat each day by as many as 300. Did you know that more than 60% of American youth eat too many fatty foods, and less than 20% eat the recommended five or more servings of fruits and vegetables per day. A journal is just a tool for you to help your child eat better.

Many of the foods children are eating today are fried or fast food type. To keep your children healthy and at an acceptable weight make the meals yourself so you know what you are putting into the food, you are able to control the portions of food and include healthy types of food like vegetables, fruit and many other types of food.

David Marc Fishman creates personalized party favors for children. Find out how to get party favors at http://www.mailordermommy.com.

The basic job of a nutritionist is to study, interpret and develop a revised diet for the patients. Besides this, a nutritionist also offers counseling on the required lifestyle and essential exercises, for a healthy life. The increased awareness towards the right nutrition has made the job of a nutritionist a very sought after career option. It has carved a niche amidst several job opportunities available in food manufacturing, advertising and marketing.

Prerequisites

In order to become a Nutritionist, you need to go study through a four-year nutrition degree, with an accredited college or university. The training enables students to plan menus, analyze case studies and practice cooking and various menu-developing skills, in a number of real life situations. The course demands thorough knowledge of subjects like Biology, Mathematics and Health Studies.

You also need to complete a short pre-nutrition course, to enhance your health care knowledge. Nutritionists need the specified certification, to practice as certified professionals. Many states require a license for nutritionists. Therefore, it is essential to familiarize yourself with the various specifications of the state, before signing up for a program or a Nutritionist degree. You can also clear the American Dietetic Association credential exam, to be recognized as a Registered Dietician.

Types of Nutritionists: The major area of work as a nutritionist is included in clinical, community, consulting and nutrition management.

-Clinical Nutritionists: Clinical nutritionists provide services to patients, by helping to assess specific nutritional needs. They also consult doctors and other experienced health professionals and coordinate medical and nutritional requirements. Many clinical nutritionists specialize in weight management, nursing care facilities and food management services.

-Community Nutritionists: Community nutritionists counsel people on various practices designed to avoid health disorders and promote the importance of a well balanced diet. Their area of work involves developing nutritional plans, by evaluating individual specific health requirements. Nutritionists who work with home health agencies offer suggestions on grocery shopping and food preparation for children and adults.

-Consultant Nutritionists: Consultant nutritionists generally work on a contract basis with health care facilities or manage their own private practices. Their area of work involves screening clients and offering advice on diet specifications, such as weight loss and cholesterol reduction. Sometimes, their job even involves offering advice on wellness programs, supermarket do’s and don’ts and other nutrition related businesses. In an effort to provide the proper treatment to their clients, they may also be required to consult food service managers and offer their expertise in sanitation, budgeting and food planning and safety procedures.

-Management nutritionists: Management nutritionists supervise meal planning and preparation on a large scale for company cafeterias, schools, health care facilities and prisons. They generally hire, train and direct other food service workers, manage budgets for the purchase of food and supplies, enforce safety and sanitary regulations and prepare reports.

According to the U.S. Bureau of Labor Statistics, the need for nutritionists is on the upswing and is likely to get better.

Tony Jacowski is a quality analyst for The MBA Journal. Aveta Solution’s Six Sigma Online ( http://www.sixsigmaonline.org ) offers online six
sigma training and certification classes for lean six sigma, black belts, green belts, and yellow belts.