Donnell koh wrote this book with the best intentions to reach out to the many people out there who are suffering from high cholesterol. Reaching your desired cholesterol level is not as hard as it seems. It just takes some discipline and willingness on your part. Donnell believes in the medicinal properties of garlic.
Donnell koh wrote this book with the best intentions to reach out to the many people out there who are suffering from high cholesterol. Reaching your desired cholesterol level is not as hard as it seems. It just takes some discipline and willingness on your part. Donnell believes in the medicinal properties of garlic.
Donnell koh wrote this book with the best intentions to reach out to the many people out there who are suffering from high cholesterol. Reaching your desired cholesterol level is not as hard as it seems. It just takes some discipline and willingness on your part. Donnell believes in the medicinal properties of garlic.
1 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com
Garlic Goodness
7 Simple Steps To Lower Your Cholesterol!
By Donnell Koh
2 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com
Table of Contents
A Personal Message
What Is Cholesterol?
What Does The Number Mean?
Step #1: Educate Yourself
Step #2: Exercise Regularly
Step #3: Watch Your Diet
Step #4: Increase Fiber Intake
Step #5: Take Garlic & Multivitamin
Step #6: Relax and De-stress
Step #7: Stick to Your Plan 3 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com A Personal Message From Donnell Before You Begin Your Extraordinary Journey To Lower Your Cholesterol!
Dear Friend,
My name is Donnell and I would like to congratulate you for taking your first step to lowering your cholesterol. I wrote this book with the best intentions as I felt a strong desire to reach out to the many people out there who are suffering from high cholesterol.
Reaching your desired cholesterol level is not as hard as it seems. It just takes some discipline and willingness on your part.
This book will guide you with 7 simple steps that you can apply immediately to reach your goal. It is all about a lifestyle change and taking a more conscious effort to improve your health holistically.
You may notice that the heading in this book is titled Garlic Goodness. The reason is because I truly believe in the medicinal properties of garlic. There are only a few privileged people who have come to know about Snow Mountain Garlic, a unique garlic from the Himalayas. These people have benefited greatly taking this special herb and there is a need to spread the word around. Everyone, including YOU deserves good health!
Check it out @ http://www.garlictolowercholesterol.com
I know you will enjoy reading this book and I wish you success in achieving your optimum cholesterol health!
Respectfully,
4 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com What is Cholesterol?
Cholesterol is a fat-like substance found in the cell membranes of all body tissue, from the nervous system to the liver to the heart. The body uses cholesterol to make hormones, bile acids, vitamin D, and other substances.
Most cholesterol is not dietary in origin but synthesized internally. Cholesterol plays a central role in may biochemicall processes, but it is known for its association with cardiovascular disease. Cholesterol circulates in the bloodstream but cannot travel by itself. Oil and water are immiscible. Similarly, cholesterol (which is fatty) and blood (which is watery) do not mix. Hence, cholesterol travels in packages called lipoproteins, which have fat (lipid) inside and protein outside.
When doctor talks about health problems related to cholesterol, he is referring to the bad cholesterol, or low-density lipoprotein (LDL). Good cholesterol is high-density lipoprotein (HDL)
2 types of cholesterol - Good and Bad
Low density lipoprotein, or LDL, is called the bad cholesterol. It is known as the bad cholesterol because it carries cholesterol to tissues, including the arteries. Most of the cholesterol in the blood is the LDL form. The higher the level of LDL cholesterol in the blood, the greater your risk for heart disease.
High density lipoprotein, or HDL, is called the good cholesterol. It is known as the good cholesterol because it takes cholesterol from tissues to the liver, which removes it from the body. The lower the level of HDL cholesterol in the blood, the greater your risk for heart disease.
Excess cholesterol gets trapped in artery walls. This builds up and is called plaque. The plaque can narrow vessels and make them less 5 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com flexible, a condition called atherosclerosis or hardening of the arteries. When this happens around the coronary (heart) arteries, then the blood will not be able to carry enough oxygen and nutrients to the heart muscle. That is when chest pain occurs.
Some cholesterol-rich plaques are unstable. These plaques have a thin covering and can rupture, releasing cholesterol and fat into the bloodstream. The release causes blood clot to form over the plaque, blocking blood flow through the artery. This is known as a heart attack. When atherosclerosis affects the coronary arteries, this condition is known as coronary heart disease. It is the main type of heart disease.
High blood cholesterol affects the coronary arteries, thus it is a major risk factor for heart disease.
What Does The Number Mean?
Cholesterol Number What it means Less than 200
Well done! Do continue to exercise and eat food that is low in saturated fat, trans fat and cholesterol.
Between 200 and 239 Borderline high cholesterol. You are at risk for heart attack. Do make some changes to your diet and start exercising. Eat less food with saturated fat, trans fat and cholesterol.
240 and above Watch out! You are at a higher risk for heart attack. Take action now! Consult your doctor for your treatment options.
Another way to assess your risk of heart disease is calculating the ratio of total cholesterol to HDL. A ratio below 3.5 : 1 is ideal. 6 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com Introduction
You have been told by your doctor that you have high cholesterol. High cholesterol is a condition that can affect anyone. It is a condition that needs to be brought under control as it significantly increases the risk of heart diseases which coincidentally is the number one killer of Americans. Now it is time for you to take action and consider your options to bring it under control.
There are many suggested methods to help reduce your cholesterol level and protect your health.
Your doctor has recommended that you change your diet, start on an exercise regime and start taking medication. You want a long term solution for cholesterol control but arent sure what else to do.
I have created 7 simple steps that you can follow for long term cholesterol control. Anyone can follow these simple steps and get the number they want in no time.
So lets get started!
Step #1. Educate Yourself
The good news is that cholesterol can be easily controlled without medication. But firstly, you need to know where you stand. Are you in the high risk group? If that is the case, you may need medication. Hence it is critical that you know your starting point and monitor your progress toward healthy levels. Even if your cholesterol is in the normal range, reducing a few points off the readings can help slow down the fatty buildup in the arteries and reduce buildup that is 7 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com already there. Hence you need to know your numbers and tailor your program to reduce your cholesterol level accordingly.
Most people will start taking medication once they have been diagnosed with high cholesterol by their doctor. But is that the best solution? Unless your cholesterol level is sky high, you could consider a less drastic approach. There are many treatment options out there that you can consider as a start.
For a long term solution, you should consider a change of lifestyle which consists of a diet change, regular exercise and weight management plan.
Start thinking of a cholesterol management plan that will suit your schedule and time, and make sure you stick to it.
Lets begin but assessing your personal risk factors for heart disease. Some factors such as heredity, sex, age are beyond your control. However there are very few people who inherit high cholesterol from their parents. Blood cholesterol tends to increase with age especially those above 20 and it increases until about 60 or 65. Women above 50 tend to have higher total cholesterol level because with menopause, womens LDL levels often increase.
The other factors such as diet and weight are within your control.
Cut down on saturated fat and trans fat.
Saturated fat is mostly found in food from animals and trans fat is found in food such as margarine and french fries where hydrogenated oil is used. Eating food with too much saturated fat and trans fat is a leading cause of high cholesterol, which eventually results in heart- related problems. 8 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com
If you are a smoker, quit.
Cigarette smoking lowers HDL cholesterol levels and accounts for approximately 20% of all deaths from heart disease. When a person quits smoking, HDL cholesterol levels rise within weeks or months to levels that are equal to their nonsmoking peers. Passive smoking also reduces HDL levels in people highly exposed to smokers. The importance of breaking this habit cannot be emphasized enough in order to achieve a healthy HDL cholesterol level.
Exercising, watching your diet are the lifestyle changes that should become part of your cholesterol management plan, no matter what other treatments you may choose. It would be advisable to educate yourself more about cholesterol. Your body needs cholesterol to perform some critical functions. In fact, it is bad for your heart if the HDL cholesterol drops too much. So we must understand our dietary intake and differentiate between the good and bad cholesterol.
Do read up more on your available options to combat cholesterol. There are many alternative therapies. It is important that you take a long term view on controlling cholesterol and this is best achieved by leading a healthy lifestyle.
Before you decide on a specific treatment or combination of treatments, consult your doctor to decide whether it's effective and safe.
9 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
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Step #2. Exercise Regularly
Whether your goal is to lower your cholesterol, lose some weight or both, regular exercise can help you get there. Dont worry, we are not asking you to spend hours with intense workouts at the gym. Instead, I am asking you to incorporate some moderate physical activities that can help you shed some pounds if carried out consistently. Daily activity like walking is good for your heart.
Don not even think that channel surfing and running to the washroom during commercial breaks are forms of exercise. Exercise is about raising your heart rate for an extended period of time, burning calories and having some form of muscle gain.
I cannot emphasize enough the importance of exercise as a form of weight loss or weight management program.
It is the sure way to burn calories and keep off the pounds. In fact exercise does more than just losing weight. Here are some additional benefits of exercise. Exercise helps us stay healthy by making our heart work harder. We build more muscle mass and less fats.
Exercise helps you manage your stress level. Exercise can help you to feel good about yourself and your life.
Exercise helps to increase your strength and stamina. This energizes you to do more things so that you do not feel lethargic.
10 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com Exercise will help you sleep better. Make sure you do not exercise too close to your bedtime as it may keep you awake. Experts advise that you should allow about 3 hours between exercising and going to bed.
Exercise is good for mind, body and soul. Exercising improves our mood. This is due to the chemicals it releases in the brain called endorphins which gives you sense of feeling on cloud nine. Eating chocolate or being in love induces the same chemicals!
Exercise also reduces the risk for several heart diseases and also helps prevent mental illnesses such as depression. There are many people who do not think that walking is a significant form of exercise. Actually it depends on how fast you walk more than how far you walk. Researchers concluded that walks of any length can be beneficial, as long as they're done at a moderate intensity-- that is, brisk walking.
Brisk walking may not be for everyone but if you can get on your feet and take a leisurely stroll in the park, it is definitely better than channel surfing. We suggest walking as it is the most convenient form of physical activity and can be done by young and old. But any form of intense work out such as running, swimming or cycling, whatever that gets your heart pumping is more effective to help lower your risk of heart disease.
You may choose to do whichever activity, as long as you do it for 30 minutes at least 3 days a week.
I will now provide you will a list of activities that you can start immediately to reach the weight you desire. The activities are divided into light, moderate and intense and the amount of calories burnt is 11 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com shown. The calorie numbers given are based on someone who is about 190 lbs and work out for an hour. If you weigh less, the calories burnt will also be less.
Light exercise
Mopping the floor 216 Mowing the Lawn 216 Walking the dog 302 Leisure Cycling 345 Stretching, Yoga 345 Playing with children 345
Light exercise is something we can include in our daily life as a start and when we are more comfortable we can move on to the next level of doing moderate exercises.
For those who would like to burn even more calories, you can consider the following. However, do note that you can burn more calories even with the above exercises. It all just depends on the intensity of your work-out. 12 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com Intense exercise
Ice hockey 690 Tennis, singles 690 Beach Volleyball 690 Skiing 776 Running (11.5 min mile) 776 Kick boxing 863 Soccer 863 Rock Climbing, ascending 949 Canoeing 1035
There you have it, a list of exercises that you can consider starting with. If you have been relatively inactive, do check with your doctor first before starting on any exercise program. Your doctor will be in the best position to help you choose an activity that suits your current fitness level.
Some of these heavy activities could pose health risk if you start without building your stamina and endurance.
Step #3. Watch Your Diet A low cholesterol diet and low fat diet go hand-in-hand. The food that you eat should provide as much nutritional value as possible without the fat and cholesterol. A low cholesterol diet can help reduce cholesterol by as much as 40% in just one month. Hence we should reduce food that have high saturated, trans fat and cholesterol as these help to raise our LDL cholesterol (bad cholesterol). In contrast, we should swap food high in saturate fats for more food rich in unsaturated fats. Polyunsaturated fats and monounsaturated fats can help lower cholesterol. 13 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com Saturated Fats
Saturated fats raise both good and bad cholesterol levels. They are usually found in fried foods and in animal meats. On a side note concerning animal meats: lean meats, such as chicken, fish, and turkey have less saturated fat than red meat.
They are found mainly in animal foods such as fatty meats full-fat dairy products butter lard cream cheese palm kernel oil palm oil coconut oil cocoa butter and many processed and takeaway foods Trans Fats Trans fats increase bad cholesterol and decreases good cholesterol. Trans fat is made when manufacturers add hydrogen to vegetable oil - a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats.
14 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com
Trans fats can be found in margarines crackers cookies snack foods doughnuts pastry fried chicken french fried potatoes
and other foods made with or fried in partially hydrogenated oils.
In fact, New York City is about to ban the use of trans fats in restaurants. This public health regulation could spare the people from the silent killer .
Cholesterol
Cholesterol is found only in food that comes from animals. Food very high in cholesterol includes:
Egg yolks Organ meats (Liver, kidney, and brains are especially high in cholesterol)
A person should not have more than 300 milligrams of cholesterol per day. For those with high blood cholesterol or heart disease, they should have less than that. The yolk of one large egg contains about 214 milligrams of cholesterol. It is advisable to eat not more than 4 egg yolks each week. This includes egg yolks found in baked goods 15 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com and processed foods. Egg whites contain no cholesterol. There is also no cholesterol in fruits, vegetables, beans, and grains.
Polyunsaturated Fats
Polyunsaturated fats are good because they can lower bad cholesterol (although they may also reduce good cholesterol).
Polyunsaturated fats are found in
sunflower safflower (preferred) corn soybean nuts fish
In fact omega-3 polyunsaturated oils, found in some fish are effective in preventing heart disease, even though they do not alter cholesterol levels much.
Monounsaturated Fats
Monounsaturated fats are good because they decrease LDL cholesterol without much effect on HDL cholesterol.
Monounsaturated fats are found particularly in olive oil canola oil peanut oil sunflower oil avocados sesame seeds. 16 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com Their consumption may be responsible for the lower incidence of heart disease in Mediterranean countries. If LDL cholesterol oxidizes, it is more likely to deposit in your arteries and contribute to the formation of plaque. Fortunately, nature provides a wealth of nutrients that can reverse this process and they are known as antioxidants. Antioxidants prevent cholesterol from oxidizing and come mainly from vitamin C, vitamin E and beta carotene. However research has shown that taking antioxidant supplements just isnt enough. Antioxidant in food is the most effective in protecting the heart and can be found mostly in vegetables and nuts. So to sum it up, eat your greens and other plant foods! Its the only way out! Here are some eating tips that you can practice to lower your cholesterol: Eat more fruits, vegetables, whole grains (like breads and cereals), legumes (beans), and fish. Replace saturated and trans fats with unsaturated fats - for example, cook with olive oil instead of using butter or margarine. Eat lean meat like skinless poultry. Trim off all noticeable fat before cooking and drain the fat from the pan after cooking. Instead of frying, try boiling, broiling, baking, roasting, poaching, steaming. These methods do not require much use of oil and will cut down on the amount of trans fat in our food. Drink low-fat or nonfat milk, which contains all the nutrients without the fat. Substitute low-fat yogurt in a recipe that calls for cream cheese or sour cream. Try low-fat or nonfat cheese instead of the normal ones. Use trans-fat-free margarine. 17 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com Use egg whites or egg substitute instead of whole eggs. Two egg whites can be substituted in many recipes for one whole egg. Use liquid vegetable oil instead of butter or margarine. Do not use products that contain hydrogenated vegetable oils. Try to refrain from eating commercially prepared baked goods, which are often made with hydrogenated oils or trans fats. Do read nutrition labels on food packages. These food labels will tell you how much fat you are putting into your body when you consume them. Initially, reading these labels may be confusing but it will become easier the more you do it. In no time, you will be able to make healthier choices.
18 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com
Nutrition Facts Serving Size 1 Tbsp (14g) Servings Per Container 80 Amount Per Serving Calories 80 Calories from Fat 50 % Daily Value* Total Fat 6g 9% Saturated Fat 1.5g 9% Trans Fat 0g Cholesterol 0mg 1% Sodium 55mg 2% Total Carbohydrate 0g 0% Dietary Fiber 0g 0% Sugar 0g Protein 0g Vitamin A 10% Calcium 0% Vitamin E 8% Iron 0% Vitamin C 0% *Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Calories 2,000 2,500 Total Fat Less than 65g 80g Sat. Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Watch your calorie intake 5% or less is low
20% or more is high Have more of this. 19 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com Step #4. Increase Fiber Intake
Vegetarians have lower cholesterol levels and lower incidences of heart disease than meat eaters and this is a fact. The reason is because vegetarians consume so much fiber, which is found in plant food. These include fruits, vegetables, whole grains, oats and beans.
Not all fiber is alike. There are 2 types of fiber: soluble and insoluble. Both are important for health. Some food is a better source of one type than the other.
Insoluble fiber is the chewy material that does not dissolve in water. It is the indigestible cellulose, which you find in the skin of vegetables and fruits, and in the bran sheath that covers cereal grains. Insoluble fiber does not help to lower cholesterol but is a critical part of our diet. It helps to regulate our bowel. It stimulates the intestinal muscles, thus helping us to pass the stool more easily and prevent constipation. By speeding up movement through the intestine, it helps to prevent hemorrhoids. The increase in speed of food through the intestinal tract also gives less time for harmful substances to buildup and this too helps to prevent colon cancer.
Research has shown that soluble fiber has the ability to lower cholesterol.
Soluble fiber is a gel-like substance that can dissolve in water. Soluble fiber decreases cholesterol in 2 different ways. It binds bile, fatty acids, and blood cholesterol into a packet of stool. As the stool becomes bulkier, it helps in bowel movement and cholesterol is transported out of the body. Secondly, soluble fiber can be broken down by intestinal bacteria which produce fatty acids that keep the liver from producing cholesterol. This process results in a reduction of cholesterol levels. 20 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
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Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.
Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.
Moreover, you will be more likely to lose weight on a high fiber diet. More time is needed for chewing and food remains in the stomach longer. This means the same amount of satisfaction with fewer calories. Food high in fiber also tends to be low in saturated fat and cholesterol, as well as calories.
Isnt it about time you take in more fiber?
Step #5. Take Garlic and Multivitamin
Garlic has always been known as a wonder drug. It is one of the potent herbs that have abundant medicinal properties. It has been recognized for its healing powers since the ancient times and is now being rediscovered by scientists all over the world for its efficacy in its fight against cancer, heart disease and lowering cholesterol.
21 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com Garlic has now been shown to lower overall cholesterol as well as raise HDL cholesterol, the good cholesterol. Studies have shown that people who take garlic regularly have reduced cholesterol by as much as 30mg/dl. Garlic has a chemical called allicin which is responsible for the pungent, often strong odor. The same chemical is also responsible for improving our heart health by lowering cholesterol and thinning the blood.
The regular consumption of garlic dilates the blood vessels and enhances physical potency. Experts have linked longevity to garlic consumption.
Snow Mountain Garlic is a rare and natural garlic on earth, only found in the Himalayas.
Unlike other processed garlic in capsules, pills, power, soft gels or concentrate, Snow Mountain Garlic comes with natural wholesome goodness. It comes in a hard shelled bulb designed by nature to preserve its therapeutic properties. Snow Mountain Garlic is unique as it is grown 6,000 feet in the snow mountain of the Himalayas. It is grown on abundant fertile mountain soil sustained by meIting glaciers. It is grown organically with no pesticides and is only harvested once a year! This product is indeed very unique!
Garlic in processed form has different degree of goodness, quality and pharmaceutical standards. Snow mountain garlic is distributed in its natural form and its wholesome goodness is preserved!
Himalayan Snow Mountain Garlic does lower high cholesterol safely, WITHOUT the use of prescription drugs and WITHOUT unwanted side effects.
Do visit http://www.garlictolowercholesterol.com for more information on this potent herb! 22 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com Multivitamin
Taking a multivitamin is a great way to make sure that you fill up your nutritional gap. You have to cut down on fats and taking more fiber. However it will be a good idea to take a multivitamin supplement to fill up the nutritional gap. This will help lower your risk of heart diseases.
Folic acid is a water-soluble vitamin that is important in red blood cell formation, protein metabolism, growth and cell division. Research has shown that folic acid works together with Vitamin B-6 and Vitamin B-12 to reduce blood levels of homocysteine, an amino acid that is an emerging risk factor for heart disease and stroke. All three of these B vitamins have played important roles in protecting heart health. Even though many food contain folate (the natural form of folic acid), including orange juice, kidney beans and spinach, you will be certain to get the recommended amount by taking a multivitamin.
It is recommended that you take a multivitamin B complex that delivers folic acid, vitamin B6, and vitamin B12.
The main groups of medicine for lowering cholesterol are statins. These include simvastatin (Zocor) and atorvastatin (Lipitor). They work by reducing the production of cholesterol in the liver. The side effects of these drugs are indigestion and muscle pains. Other types of drugs to reduce cholesterol are called fibrates, resins and nicotinic acids, but these are generally less effective or have more side-effects.
People who have advanced heart disease or already had a heart attack, conventional therapies such as drugs and surgery may be essential at the start of treatment. Later, your doctor can discuss lifestyle and diet changes that will support your recovery.
23 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com Step #6. Relax and De-stress
Managing stress is as important as eating healthy and exercising regularly. We live in a stressful world. When you are tense, angry, frustrated or depressed, your body will release chemicals to constrict your blood vessels, raise your blood pressure and increase your heart beat. These conditions as well as your high cholesterol level do not augur well for your heart. In fact, these conditions will put you on course for a heart attack.
If your body is in a constant state of stress, the condition could slowly begin to manifest itself and you would soon have feelings of anxiety and moodiness, trouble concentrating and sleeping, muscle pain and headaches, panic attacks, all the way to depression and eventually a nervous breakdown.
It is essential that you detach yourself from the stresses of work and learn to relax.
Many of us are so busy that we have lost the ability to stop to smell the roses. Occasionally, you need to reflect on your life and see if you are happy where you are. You have to ask yourself what are the things that really matter in your life. Do not allow yourself to be so caught up with work till your health is compromised. Do make time for family and social relationships. It is important to have a proper work- life balance. Have proper time management and set priorities for things to be done. This will help lessen the stress.
Research has also shown that people who live alone or those with few social interactions are more prone to illness. On the other hand, the more social interactions you have, the better your chances of living longer, the better your mental state of mind, the better your chance of living longer and possibly free of any heart disease! 24 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com
Here are some ways that you can use to relax and de-stress.
Exercise - Going for a jog or walk can help to take your mind off work and give you a chance to recharge your body. Exercise loosens the muscles. Exercising releases chemicals in the brain called endorphins which promotes a sense of well-being.
Stretch Stretching helps to loosen tight muscles and joints and relax the body. Stretching also helps to increase your flexibility and prevents injury by ensuring the muscles and tendons are in good working order. Stretching too increases circulation of blood throughout the body.
Deep breathing This simple exercise can be done anywhere, anytime, Deep breathing can also help to regulate your heart beat, improve blood circulation, increase intake of oxygen into your body and quieting your mind.
Listen to music, especially smooth jazz. Listening to music can help you calm down and relax. You can listen to music anywhere - in your car, at work or at home. Or just take your MP3 player wherever you go and make sure you stock it with soothing music.
Bathe in Relaxing Oils - Lavender and lemon-balm oils are known to release aromatic relaxants. Add the oils to the bath water for a relaxing bath or rub gently over the body after a shower. These oils are used widely in aromatherapy and are effective in relieving tension.
Read a Book Turn off your mobile, turn off your television and settle down in a quiet place. Take this quietness to be at peace with your feelings and thoughts. Take this time to pick up that book 25 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com that you have wanted to read for a long time and immerse yourself. This is a great technique to get your mind off work and have a quiet moment to be one with yourself.
Being able to relax and de-stress will make you feel better happier and spare your heart from stress-related diseases. So before you start developing stress-induced illnesses, take the time to relax, unwind and dream.
Step #7. Stick to Your Plan
The day you decide in your heart, mind and spirit to cut the B.S. and start putting in the necessary action to accomplish what you seek out to do.that is the day you START succeeding!
This is probably the hardest part for most people, sticking to their plan. Most people will be resistant to a change in lifestyle that will help bring down their cholesterol level. Many would find a change in diet a big obstacle to overcome. That is why obesity is such a BIG problem today.
As you have seen, there are many cholesterol-combating options available. The option you choose really depends on your current cholesterol level, health status and perspective on treatment. Some people are fine taking medicine while others will try all ways to avoid it if they can. It is important to check with your doctor on your treatment option as he will be in the best position to advise you.
There are many testimonies from people who have achieved great 26 Control Your Cholesterol - 7 Simple Steps To Lower Your Cholesterol Level
Copyright Donnell Koh All Rights Reserved www.GarlicToLowerCholesterol.com results from eating healthily, exercising and taking Snow Mountain Garlic. These people have made a decision to commit to a healthier lifestyle to lower their cholesterol. You too now can make the same commitment and make necessary changes to your lifestyle to win the battle against cholesterol.
The No-hoax Cholesterol Management Book: Bust the cholesterol myth, get clarity to get natural protection for life by knowing how to control & lower down cholesterol via medicine, exercise & diet
How to Have Naturally Healthy Cholesterol Levels: the best book on essentials on how to lower bad LDL & boost good HDL via foods/diet, medications, exercise & knowing cholesterol myths for clarity