How to Prevent/Treat Diseases Associated With High Cholesterol

     Hey Guys!

     In this post I want to discuss high cholesterol and the diseases associated with high cholesterol, including atherosclerosis and heart disease.

     I know some of you are young and unconcerned about these diseases, but note that you can do more than change your appearance with exercise and nutrition -- you can change your long-term health for the better.

     Let me start by saying that cholesterol is essential for normal health. Cholesterol maintains cell membranes and is needed to form bile salts for digestion, vitamin D, and some hormones. Most of the cholesterol present in the human body is made by the body itself. Dietary cholesterol contributes little to overall cholesterol.

     There are 2 types of cholesterol -- high density lipoprotein (HDL) and low density lipoprotein (LDL). LDL cholesterol carries cholesterol to the arteries while HDL cholesterol carries it away. Naturally, lower levels of LDL cholesterol and higher levels of HDL cholesterol are optimal. LDL cholesterol is often referred to as "bad cholesterol."

     With genetic susceptibility and poor diet, many people suffer from diseases associated with high cholesterol. But there are always changes you can make to prevent or treat these diseases, no matter how susceptible you are to them.

     With that said, cholesterol deposits often occur in areas where the blood vessels are weak or strained due to hypertension.

     Hypertension is associated with drug and alcohol abuse, lack of exercise, obesity, poor nutrition, and stress. You can improve hypertension by exercising, which relieves stress, burns fat, and improves blood flow. Stretching is also associated with improved blood flow.

     On the nutrition side, reduce your intake of alcohol, coffee, and cigarettes. Drink plenty of water and reduce your sodium intake, so eat less processed foods that use sodium heavily as a preservative. Normal use of table salt is healthy. A plant-based diet is also associated with reduced levels of blood pressure.

     Getting back to cholesterol, the major dietary factor in increasing cholesterol levels, specifically LDL cholesterol, is saturated fat. The body synthesizes cholesterol from saturated fat. So the easiest change you can make in your diet to reduce cholesterol is eat less sources of saturated fat (generally animal-based foods) with unsaturated and polyunsaturated fats (generally plant-based foods).

     One of the problems with cholesterol metabolism is that oxidization of cholesterol increases its rate of forming plaque. Some nutrients that can help with that problem are beta-carotene, zinc, selenium, and vitamins C and E. Soluble fiber also flushes out cholesterol in the intestines.

     Getting on to the diseases associated with high cholesterol -- atherosclerosis -- a condition where calcium, cholesterol, and other fatty deposits build within the arteries. This is a serious disease and can lead to further complications.

     Those further complications can manifest as heart disease, which refers to a collection of conditions such as congestive heart failure and coronary heart disease, which kill more than a million Americans a year.

     These diseases can be prevented or treated with a healthy diet and exercise. A plant-based diet is most beneficial as it is low in LDL cholesterol, and the various vitamins, minerals, and antioxidants strengthen arteries and aid in the proper metabolism of cholesterol.

     Also, avoid trans fats that are found in some baked goods, fried foods, and are prevalent in hydrogenated oils. These fats are more dangerous in raising cholesterol than saturated fats.

     Regular exercise will improve blood flow, but those who already have atherosclerosis should take it slow since exercise will temporarily heighten blood pressure.

     Now vitamin E will be your best friend in preventing and treating these diseases.
Not only does vitamin E strengthen arteries and the heart, it helps prevent the oxidation of cholesterol, reduces the body's need for oxygen, and acts as an anticoagulant.

     Your other best friend is sunlight. Sunlight converts cholesterol into vitamin D, and there have been no known cases of anyone overdosing on vitamin D in this manner. Just remember that too much exposure to sunlight can damage the skin.

     So, to sum up this entire post, exercise regularly, eat a mainly plant-based diet, avoid processed foods, and most importantly, keep a positive attitude.

     I would also like to share with you the foods with the most cholesterol-lowering activity, according to the sixth edition of the Nutrition Almanac. Here is the list in order of most effective to least effective: almonds, apples, avocados, barley, dry beans, carrots, garlic, grapefruit, mushrooms, oats, olive oil, brown rice, soybeans, and walnuts.

     So that's it for this post. I hope you all learned from this post, and you have a loved one suffering from high cholesterol and/or its associated diseases, please share this with them. As always, be sure to check back here for more health and fitness advice.

     Get Stronger!
          -Nas