How to Lower Cholesterol Naturally in 7 Steps

Learning how to lower cholesterol naturally is simple. And these 7 steps to lower cholesterol naturally have a much higher rate of success than the "prevention medications" usually prescribed to lower cholesterol.

Actually, you can probably lower cholesterol better by regularly petting your cat than taking cholesterol drugs. And you'll avoid all these side effects.

• Tiredness and irritability,
• Muscle pain and weakness,
• Loss of memory and mental clarity,
• Liver inflammation, damage and abnormalities,
• Depletion of vitally important heart protection nutrients,
• And long term use can even lead to congestive heart failure.

Plus, "prevention medications" used to artificially lower cholesterol (un-naturally) only decrease heart attack death risk by less than 1½%. 

How to Lower Cholesterol Naturally

These are the 7 steps you can take to lower cholesterol naturally. And if you follow all of them, you can count on a very high success ratio. 

1. Eat a healthy cholesterol lowering diet. Some fats help lower cholesterol, while others can raise it. So get your fats right. Reduce overall fat intake, avoid trans fats, limit saturated fats and replace "bad" fats with "good" fats, such as olive oil and those found in whole grains and omega 3 fish. High fiber foods also help lower cholesterol naturally. They decrease "bad" LDL and increase "good" HDL cholesterol.


2. Do regular healthy physical activity. At least 30 minutes of exercise a day has been shown to decrease total cholesterol and improve "good" HDL cholesterol levels, while lack of regular physical activity can raise "bad" LDL cholesterol levels as well as lead to weight gain.


3. Reach and maintain a healthy weight. Being overweight can decrease "good" HDL levels and increase "bad" LDL and total cholesterol levels. Learn the healthiest weight to aim for by calculating your BMI here.


4. Eliminate sweets and refined foods. Few realize that eating sweets and other high glycemic foods increase triglycerides and cholesterol production. These foods are also addictive. Once you eliminate them, you'll find that fruits, vegetables and whole grains actually taste sweet.


5. Cut out caffeine and alcohol – drink water. Both caffeine and alcohol have been shown to elevate cholesterol. So it's best to switch to pure water immidiately.


6. Don't smoke or use tobacco in any form. Smoking damages blood vessels, contributes to hardening of the arteries and is a major health risk for heart disease, stroke and other degenerative diseases.


7. Practice good healthy stress management. Just like cholesterol, a certain amount of stress is healthy – such as with exercise. But the link between excess stress and high cholesterol production is well established. So take time to relax, let go, meditate, enjoy yourself or do whatever it takes to keep your stress level under control. Source: unknown

The Truth About Vitamin D

Wouldn’t it be great if one vitamin could build stronger bones and protect against diabetes, multiple sclerosis, cancer, heart disease, and depression? Or even help you lose weight? Researchers have high hopes for vitamin D -- which comes from our skin's reaction to sunlight, a few foods, and supplements. Learn the facts in the slides ahead … and see who's at risk for a "D" deficiency.

Vitamin D Boosts Bone Health
Vitamin D is critical for strong bones, from infancy into old age. It helps the body absorb calcium from food. In older adults, a daily dose of "D" and calcium helps to prevent fractures and brittle bones. Children need "D” to build strong bones and prevent rickets, a cause of bowed legs, knock knees, and weak bones. Adding the vitamin to milk in the 1930s helped to nearly eliminate the disorder. Shown here is the honeycombed structure inside a healthy bone.

Vitamin D  And Diabetes
Some studies have shown a link between a low vitamin D level and type 2 diabetes -- the more common version of this blood sugar disorder. So, can boosting your vitamin D levels help ward off the disease? There's not enough proof for doctors to recommend taking this supplement to prevent type 2 diabetes. Excess body fat may play a role in diabetes and low levels of vitamin D.

Vitamin D And Weight Loss
Studies have shown that people who are obese often have low blood levels of vitamin D. Body fat traps vitamin D, making it less available to the body. It's not clear whether obesity itself causes a low vitamin D level or if it's the other way around. But one small study of dieters suggests that adding vitamin D to a calorie-restricted diet may help overweight people with low vitamin D levels lose weight more easily.
Low D And Depression
Vitamin D plays a role in brain development and function. One promising study showed that large doses of vitamin D could lessen the symptoms of mild depression. But other studies show mixed results. The best bet is to talk with your doctor about whether vitamin D could ward off the symptoms of depression.
How Does Sun Give You  Vitamin D ?
When the sun shines on bare skin, your body makes its own vitamin D. This is the major source of vitamin D, but it's not enough for many people. Fair-skinned people might get enough in 5-10 minutes on a sunny day, a few times a week. But cloudy days, the low light of winter, and the use of sun block (important to avoid skin cancer) all interfere. Older people and those with darker skin tones don’t make as much from sun exposure. Experts say it's better to rely on food and supplements.

Dining With Vitamin D
Many of the foods we eat have no naturally occurring vitamin D. Fish such as salmon, swordfish, or mackerel is one big exception -- and can provide a healthy amount of vitamin D in one serving. Other fatty fish such as tuna and sardines have some "D," but in much lower amounts. Small amounts are found in egg yolk, beef liver, and fortified foods like cereal and milk. Cheese and ice cream do not usually have added vitamin D.


Start Your Day With Vitamin D
Choose your breakfast foods wisely, and you can get a substantial amount of vitamin D. Most types of milk are fortified, including some soy milks. Orange juice, cereal, bread, and some yogurt brands also commonly have added vitamin D. Check the labels to see how much “D” you’re getting.

Vitamin D Supplements
For people who want to take vitamin D in pill form, there are two kinds: D2 (ergocalciferol), which is the type found in food, and D3 (cholecalciferol), which is the type made from sunlight. They're produced differently, but both can raise vitamin D levels in your blood. Most multivitamins have 400 IU of vitamin D. Check with your health care provider for the best supplements for your needs.



Are You Vitamin D Deficient?
Problems converting vitamin D from food or sunshine can set you up for a deficiency. Factors that increase your risk include:
Age 50 or older
Dark skin
A northern home
Overweight, obese, gastric bypass surgery
Milk allergy or lactose intolerance
Liver or digestive diseases, such as Crohn's disease or celiac

Symptoms of "D" Deficiency
Most people with low blood levels of vitamin D don't notice any symptoms. A severe deficiency in adults can cause soft bones, called osteomalacia (shown here). The symptoms include bone pain and muscle weakness. In children, a severe deficiency can lead to rickets and symptoms of soft bones and skeletal problems. Rickets is rare in the United States

Testing Your Vitamin D Level
There's a simple blood test used to check your vitamin D level, called the 25-hydroxyvitamin D test. Current guidelines by the Institute of Medicine set a blood level of 20 nanograms per milliliter (ng/mL) as a goal for good bone health and overall health. However, some doctors say people should go higher, to about 30 ng/mL to get the full health benefits of vitamin D.

How Much Vitamin D Do You Need?
The recommended dietary allowance for vitamin D is 600 IU (international units) per day for adults up to age 70. People aged 71 and older should aim for 800 IU from their diet. Some researchers recommend much higher doses of vitamin D, but too much vitamin D can hurt you. Above 4,000 IU per day, the risk for harm rises, according to the Institute of Medicine.

Daily "D" for Breast-feeding Babies
Breast milk is best, but it doesn’t have much vitamin D. Breastfed babies need 400 IU of vitamin D until they're weaned to fortified formula and can drink at least one liter (about 4 ¼ cups) every day. Starting at age 1, babies drinking fortified milk no longer need a vitamin D supplement. Be careful not to give too much vitamin D to babies. High doses can cause nausea, vomiting, loss of appetite, excessive thirst, muscle aches, or more serious symptoms.

Vitamin D for Older Children
Most children and adolescents don’t get enough vitamin D from drinking milk. They should have a supplement with 400 IU to 600 IU. That amount is often included in chewable multivitamins. Children with some chronic diseases such as cystic fibrosis may be at increased risk for vitamin D deficiency. Talk to your child’s doctor about the need for extra vitamin D.

How Much Is Too Much Vitamin D?
Some researchers suggest taking far more vitamin D than the 600 IU daily guideline for healthy adults. But too much be dangerous. Very high doses of vitamin D can raise your blood calcium level, causing damage to blood vessels, heart, and kidneys. The Institute of Medicine sets the upper tolerable limit at 4,000 IU of vitamin D per day. You can’t get too much vitamin D from the sun. Your body simply stops making more. But sun exposure without sunscreen can raise your risk of skin cancer.

Drugs That Interact With  Vitamin D
Some drugs cause your body to absorb less vitamin D. These include laxatives, steroids, anti-seizure and anti-cholesterol medicines. If you take digoxin, a heart medicine, too much vitamin D can raise the level of calcium in your blood and lead to an abnormal heart rhythm. It's important to discuss your use of vitamin D supplements with your doctor or pharmacist.

Vitamin D and Colon Cancer
It’s too soon to make a strong case for vitamin D as an overall cancer-fighter. But newer studies suggest that people with higher levels of vitamin D in their blood may have a lower risk for colon cancer.

Vitamin D and Other Cancers
Headlines tout vitamin D as a way to prevent breast and prostate cancer. But researchers don’t yet have enough evidence to say that the benefits are real. And, vitamin D may boost the risk of pancreatic cancer. The VITAL Study -- a Harvard university study -- of vitamin D and omega-3 is following 20,000 volunteers to find answers. In the meantime, a healthy body weight, regular exercise, and the diet guidelines of the American Cancer Society may help prevent cancer.

Vitamin D and Heart Disease
Low levels of vitamin D have been linked to a greater risk of heart attack, stroke, and heart disease. Still, it’s not clear whether boosting vitamin D will reduce heart risks and how much vitamin D is needed. Very high levels of vitamin D in the blood can actually harm blood vessels and the heart by increasing the amount of calcium in the bloodstream.

A Factor in Dementia?
Older people are more likely to have vitamin D levels that are too low. Researchers found that older people with vitamin D deficiency performed poorly on tests of memory, attention, and reasoning compared to people with enough vitamin D in their blood. Still, better studies are needed to learn if vitamin D supplements could prevent dementia or slow mental decline

9 steps to acheive your goals

1 Define your goal

 

The first step is to define your goal. Perhaps you've always dreamt about running a race or learning a new language? Maybe you're determined to seek a promotion or you simply want to shed a few kilos. Consider everything. What would you do if you had more time? What would you like to accomplish in the future? What do you regret about the past? In the words of motivational speaker Les Brown (www.lesbrown.com), "Your goals are the road maps that guide you and show you what is possible for your life." Whatever you choose, make sure your goal is specific, achievable and tangible.

 

2 Set your deadline

 

A goal without a deadline can be forever postponed, so set a deadline and aim to be as realistic as possible. If your goal is to lose a certain amount of weight for example, count on losing 2 pounds (around one kilo) per week. If you have your eye on that promotion, think about when your next appraisal is scheduled or another opportunity when you will have the chance to shine. Diana Scharf Hunt, author of The Tao of Time (Fireside), summed it up perfectly by saying, "Goals are dreams with deadlines."

 

3 Identify your purpose

 

True motivation comes from understanding your underlying purpose, so think about what that is. Ensure your goal is something that you really want and not what others want you to do. Ensure also, that the goal you have set is in line with your overall purpose. If your purpose is to get fit, then a weight-loss goal may not be in line with this - it is possible to be slim, but still be unfit. Instead, it should rather be, "To achieve the same fitness levels I had when I was 20".

 

4 Recognise the benefits

 

Determine, and better still, write down, the benefits you expect to enjoy from reaching your goal. Ask yourself what you will achieve from conquering your goal? Defining the benefits will help you to overcome moments of weakness. Evaluate these carefully and your goals will become much more attainable and your motivation increased. Lucy Mackintosh, NLP Coach and founder of The Law of Attraction Group in Dubai (www.lawofattractiondubai.com) says, "Write them on post-it notes and stick them on the fridge, in the car, on a mirror; by never losing sight of the benefits of success, your goal will remain at the forefront of your mind which will only strengthen your resolve."

 

5 Instill self-belief

 

You must believe your goal is achievable; unless you believe you can 100 per cent reach it, you will have no true motivation. Those who think they can and those who think they can't are both right; the power of positive thinking knows no end. According to Carolyn Mitchell, NLP Life Coach and owner of Blue Sky Life Coaching (www.blueskylifecoaching.ae), "Affirmations are an excellent tool to promote self-belief and assure ourselves of positive outcomes. Begin with fast forwarding to the time when you have achieved your goal. Learn what it feels like [in your mind] to experience what the success of achieving your goal means to you. Feel it or see it for yourself. Once you have learned what success feels like, you simply can't 'unlearn' it. By writing, reading and re-experiencing those feelings of success over and over again you are essentially telling yourself what you want by believing that you already have it."

 

6 Spot the Obstacles

 

Now identify your potential obstacles. When suddenly faced with obstacles it can be difficult to remain focused and energetic. They can sap your energy, time and enthusiasm. What may hinder your progress? Old habits die hard and current mindsets can be difficult to shift, but identifying the obstacles will prepare you for the road ahead - forewarned is forearmed after all. "Be perfectly honest with yourself," says Carolyn, "this is the only way to identify all the possible problem areas. And only when you identify these can you develop strategies to minimise them."

 

7 Seek the Solutions

 

Think about how you can overcome these obstacles. What in your life needs changing? This is your opportunity to plan your strategies for handling the setbacks. If you consider each obstacle, one by one, you can easily identify a suitable solution; this may mean a change to your usual routine, enlisting the support of a friend or family member or a change to your current mindset. "If you can't find the solution yourself then ask someone who has achieved a similar goal how they did it" says Lucy, "or imagine you are sitting with a role model, a top athlete, for example. Ask them what to do and then put yourself in their shoes and give the advice they would give."

 

8 practise visualisation

 

Take time to imagine that you have achieved your goal. What is it like? How do you feel? Excited? Exuberant? How has your life changed? How does it look, feel or sound? Capture that moment in your head and never lose sight of it. Try to make your vision so clear that you can perceive it with all five senses. The clearer the image in your mind, the easier it is to manifest into reality or in the words of Napoleon Hill, author of Think & Grow Rich (Ballantine Books), "What the mind can conceive and believe it can achieve."

 

9 Create your action plan

 

Create a step-by-step action plan detailing exactly what you need to do to achieve the goal. Remember in step one we identified that goals are the road maps that guide you? Well think of your action plan as the specific directions to get you to your destination, via the quickest and easiest route possible. Depending on the nature of your goal, identify any major milestones necessary to achieve it, then break down each milestone into specific tasks or steps. Sometimes just knowing where to start is hard, in which case enlist the support of others, be it friends, colleagues or a support group. Be prepared to journal the process. Writing things down helps to collate our thoughts, handle potholes and identify and deal with weaknesses. Strive to make progress every day. Every single day. And tell everyone you know about your goal - accountability is a great way to ensure that you do what needs to be done

Hadiyun k Dard ka ilaj

 

Mujhe Koi Shekast Nahi de Sahkta