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October 22, 2013
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In Today's Issue
- Are Your Genetics Keeping You Fat? (1 tip to change fast)
- Tips To Lower Your Cholesterol (Part 2)
- The Healthy Back Institute's Back Pain Relief Journal
Are Your Genetics Keeping You Fat? (1 tip to change fast)
Ever heard the excuse "I'm overweight because of my genetics"? Are several members of your family overweight and you just figured, you were stuck that way too? Well, I have great news. Recent studies reveal that being overweight has NOTHING to do with genetics and EVERYTHING to do with your lifestyle. BUT, if you make the wrong choices… well, you know how that ends. Click through to find out how Dr Charles can make a difference for you in just 3 to 10 days. click here to learn the 1 thing that makes a difference...*Disclosure: compensated affiliate*
Tips To Lower Your Cholesterol (Part 2)
Dear Reader,
Diet is a huge part of controlling cholesterol, but it's not the only thing you can do to get those numbers in check. Even if you're already taking a cholesterol lowering medication, you still need to make changes, not only in what you put into your body but how much activity you're doing on a regular basis. Not easy, but oh so necessary if you want to keep your heart healthy and going strong.
In this second part of our series, we're bringing you more great tips on exercise and mindset that might help you get those cholesterol numbers in line.
1. Keep moving. Even 30 minutes of activity five days a week can help lower LDL and raise HDL. It can be 20 minutes, three days a week for more rigorous workouts like jogging. Exercise also helps you with weight control, and this helps cut the chance you'll have clogged arteries. And remember, you can break up your workout into smaller chunks if that fits your schedule better.
2. Take a 10-minute walk, even if you don't exercise, this is an easy, inexpensive and low impact workout anyone can do. Exercise that's aerobic, like walking briskly, help to lower your risk of heart disease and stroke, assists with the loss of weight and keeps your bones strong too. Start with a 10-minute walk and build gradually from there.
3. Workout without the gym, by being as active as you can (see above) as often as you can. Gardening, dancing or taking the stairs instead of the elevator all count. Housework counts too, just so long as your doing serious cleaning that gets your heart rate up, dusting won't qualify.
4. Take charge of your own health. If you have high cholesterol, or other issues that have been identified by your doctor, now is your chance to take control, to do the things that will keep you healthy. If you don't no one else will, and you are sure to feel the consequences.
5. Eat smart when eating out. Restaurant food can be full of saturated fat, salt and calories. Choose broiled, baked, steamed or grilled over fried options. Get your sauce/dressings on the side. Ask for half the meal to be boxed to go before it reaches the table or try an appetizer as an entrée instead.
6. Shop smart. You'll need to be looking closely at nutrition labels on all the products you buy. Check the serving sizes. If a product boasts "100% whole grain" be sure that whole wheat or whole grain is the first ingredient listed on the ingredients list. Watch for saturated fat, and buy carefully any food that's labeled "0 grams cholesterol" as it could still have other bad for you ingredients that are just as troublesome.
Continues below...
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The Healthy Back Institute's Back Pain Relief Journal
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Tips To Lower Your Cholesterol (Part 2) Continued...
7. Don't stress, as chronic stress can raise blood pressure and add to your risks of atherosclerosis, which happens when cholesterol plaque builds up in arteries. Research finds that for some, stress might directly increase cholesterol levels. You can try relaxation exercises, meditation or biofeedback to manage things. Slowing your breathing and taking deep breaths is a simple stress reducer you can do anywhere.
8. Lose weight, as it's one of the best things you can do to fight heart disease. Being obese ups the risk of high cholesterol, high blood pressure, type 2 diabetes and many other unpleasant, life-altering conditions. Losing weight, especially belly fat, helps raise HDL cholesterol and bring down LDL.
9. Do what your doctor tells you. Controlling your cholesterol is a lifelong struggle, so you need to keep checking in with your doctor to see how things are going, to make adjustments. Follow the advice you get on diet and exercise and you will bring down your cholesterol levels and keep your heart going strong.
You see, not so hard, but oh so helpful in your battle to bring down cholesterol.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.webmd.com/cholesterol-management/ss/slideshow-lowering-cholesterol
American Heart Association info on cholesterol:
http://www.heart.org/HEARTORG/
Conditions/Cholesterol/Cholesterol_UCM_001089_SubHomePage.jsp
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