One in two Americans will die from heart disease, cancer is supposed to surpass that soon. We are our own worst enemy in spite of all the other fears we may have.

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BOOT CAMP WOMEN WALNUT CREEK CA

Both of these top killers in our county are “diseases of civilization”, along with heart disease, type 2 diabetes and more, are also known as lifestyle diseases. They become more prevalent in industrialized societies that increase the intake of meat, dairy, fat, sugar and processed food.

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Its a great idea to get a cholesterol test – also known as a fasting blood lipid profile, every 5 years of adulthood. Many diseases can be treated early and in the least invasive way by monitoring cholesterol and blood pressure.

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I’m sure you have heard of LDL and HDL cholesterols and the fact that they are key players in a good lipid profile. With all the diets out there, so few address what happens on the INSIDE of your body when we undertake them.

BOOT CAMP MEN WALNUT CREEK CA

How do you up your good “HDL” cholesterol? 

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 • Exercise Do it. Everyday. It doesnt have to be a grueling workout, make it fun. Move how you like but just move. Sedentary lifestyles slow blood flow and we want to keep those veins pumping the red stuff.

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1. Orange Juice. Drinking three cups of orange juice a day increased HDL levels by 21% over three weeks, according to a small British study (at 330 calories, that’s quite a nutritional commitment). This study could be highlighting an effect from high-antioxidant fruits and vegetables. Stay tuned in the years to come.

2. Glycemic Load. The glycemic load is basically a ranking of how much a standard serving of a particular food raises your blood sugar. And as the glycemic load in your diet goes up, HDL cholesterol appears to go down, according to a small recent study. Along these lines, the NCEP report recommends that most of our carbohydrate intake come from whole grains, vegetables, fruits, and fat-free and low-fat dairy products. These foods tend to be on the lower end of the glycemic scale.

3. Choosing Better Fats. Replacing saturated fats (animal fats) with monounsaturated fats (vegetable fats) can not only help reduce levels of “bad” cholesterol, it may also increase levels of “good” cholesterol, according to the Food & Fitness Advisor newsletter from Cornell University’s Center for Women’s Healthcare.

4. Soy. When substituted for animal-based products, soy foods may have heart health benefits. Soy products are low in saturated fats and high in unsaturated fats. Soy products are also high in fiber. An analysis found that soy protein, plus the isoflavones found in soy “raised HDL levels 3%, which could reduce coronary heart disease risk about 5%,” says Mark Messina, PhD, a nationally known soy expert. Messina notes that soy also may lead to a small reduction in LDL cholesterol and triglycerides (another type of blood fat), and a possible enhancement in blood vessel function. Other studies have shown a decrease in LDL cholesterol (about 3%) and triglycerides (about 6%) with about three servings of soy a day. That adds up to 1 pound of tofu, or three soy shakes. Further research should focus on whether a higher soy diet intervention is associated with a reduction in heart disease risk.

5. Alcohol in Moderation. Drinking moderate amounts of alcohol is associated with a higher level of HDL. Alcohol is also associated with a lower risk of cardiovascular disease in men and women.

6. Aerobic exercise. Moderately intense exercise of at least 30 minutes on most days of the week is the exercise prescription that can help raise your HDL, according to many health care professionals.

7. Stopping smoking. Experts agree that kicking the habit can increase your HDL numbers a bit, too.

8. Losing weight. Being overweight or obese contributes to low HDL cholesterol levels, and is listed as one of the causes of low HDL, according to the NCEP.

 BOOT CAMP MEN WALNUT CREEK CA

How do you lower your bad “LDL” cholesterol ?

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• Eat These 10 magnesium rich foods.

• Make animal products including meat, dairy, eggs and foods high in oils a side dish or treat, the nutrition content is not as high and these foods raise LDL bad cholesterol.

BOOT CAMP MEN WALNUT CREEK CA

BOOT CAMP MEN WALNUT CREEK CA

If you want to know the science behind this writing look into it yourself, or click here or here. There are plenty of unbiased studies that show plant based eating decreases lifestyle disease and increases quality of life for all of us.