31.7% of Adults have High Cholesterol

20 Oct

31.7% of Adults have High Cholesterol

There are generally no symptoms of high cholesterol. A blood test is the only way to detect high cholesterol.

What is cholesterol:  Cholesterol is a waxy substance that’s found in the fats (lipids) in your blood. Your body needs cholesterol to build healthy cells, however high cholesterol can increase your risk of heart disease.

Risk:  Eventually, these deposits make it difficult for enough blood to flow through your arteries. Your heart may not get as much oxygen-rich blood as it needs, which increases the risk of a heart attack. Decreased blood flow to your brain can cause a stroke.

Cause:  High cholesterol can be inherited, but it’s often the result of unhealthy lifestyle choices. A healthy diet, regular exercise and sometimes medication can go a long way toward reducing high cholesterol. The same heart-healthy lifestyle changes that can lower your cholesterol can help prevent you from having high cholesterol in the first place.

Prevention:  To help prevent high cholesterol, you can:

  • Eat a low-salt diet that includes fruits, vegetables
  • and whole grains
  • Limit the amount of animal fats
  • Maintain a healthy weight
  • Quit smoking
  • Exercise on most days of the week for at least

Diet:  A few simple tweaks to your diet, along with exercise and other heart-healthy habits — might help you lower your cholesterol. So what are the recommended food to lower your numbers?

Soluble Fibers:  Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Oatmeal, kidney beans, apples, pears, barley and prunes are rich in soluble fiber.

Omega 3 fatty acids:  Eating fatty fish can be heart healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. The American Heart Association recommends eating at least two servings of fish a week.  The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna, and salmon.

Mono and polyunsaturated fatty acids:  Walnuts, almonds and other tree nuts can improve blood cholesterol.  Walnuts also help keep blood vessels healthy.  Avocados are a potent source of nutrients as well as monounsaturated fatty acids (MUFAs). According to a recent study, adding an avocado a day to a heart-healthy diet can help improve LDL levels in people who are overweight or obese.

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Skinny Brownie (Gluten-Free)

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GUILT FREE CHOCOLATE!!!

Skinny Brownie (gluten free)
I love this brownie. And it is guilt free!!

Ingredients
1 egf

2 Tbsp melted butter or coconut oil

1 tsp almond milk

3 Tbs cocoa

1 Tbsp almond flour

dash of salt

2 1/2 Tbsp truvia or desired sweetener

1 Tbsp sugar free chocolate chips, optional

Beat egg well in mug. Add remaining ingredients. Microwave 1min and 10s. Let stand in microwave 1 minute before serving.
Enjoy
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Find me here for my #dailypost #healthylivingtips #recipes 

http://www.getfitwithmarcus.com

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