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Tuesday, March 8, 2011

Diets To Lower Triglyceride And Cholesterol Levels

By Owen Jones

Whenever someone takes a cholesterol blood test, there will normally be four numbers returned which refer to the levels of LDL (bad cholesterol), HDL (good cholesterol), triglycerides and total cholesterol. The doctor will be looking to see if any of these statistics is significantly above the norm for your age and sex.

If they are rather high, then the medical doctor will make one of two recommendations. First of all, the doctor should recommend lifestyle alterations but if these do not succeed then it is a lifetime of medication. Some people have cholesterol issues for genetic reasons and for these people, medication might be the only solution.

The most common lifestyle changes that are usually recommended are dietary alterations and exercise. If your readings are particularly high, you may have to take severe measures to lower your cholesterol levels quickly.

Regrettably, once individuals begin taking anti-cholesterol tablets, they seldom come off them, so it is better to try other methods first of all. The predominant ways are reducing dietary saturated fat and raising the level of exercise significantly.

Most people have an idea what cholesterol is and that it has two aspects, but not many individuals know what triglycerides are. Triglyceride is also a type of fat and if it is in profusion, it is a frequent indication that cholesterol is high as well, which means that it is an indicator of possible future heart disease.

The quickest manner of decreasing the levels of these fats in your blood is to stop eating saturated fats and trans fats. Red meats and full-fat dairy products are our main source of saturated fat. This means that if you want to engage the emergency brake, stop eating junk food, steak, pork, cheese and cream and stop drinking milk. You ought to also cut out trans fats which are hydrogenated vegetable oils as used in some margarines, pastry and crisps.

Putting an abrupt block on these foods will have an immediate and dramatic impact on your cholesterol and triglyceride levels. If you have to have a spread on your bread, use one of those that really reduce cholesterol levels rather than raise them.

The best thing is to begin with breakfast. Forget anything fried; porridge is very beneficial for you as is wholemeal bread. You can have an occasional boiled, poached or scrambled egg, because it is a myth that eggs are perilous to the sufferer from high cholesterol.

Steak and pork have to be restricted to very occasional treats, yet chicken without skin is not very bad for you and fish is positively good. Try to boil, grill or steam food rather than fry it yet if you need to use oil, use olive oil.

Fresh fruit, vegetables and grains are fantastic allies in the battle against high cholesterol, but so is exercise. Exercise does not have to be energetic, a half-hour's walk in the morning and the evening will help a great deal. If you cannot find the motivation, adopt a dog.

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