Posts Tagged ‘healthy cholesterol level’

Surprising Egg Facts

Eggs
Too much of a good thing is bad. And when it comes to eating healthy, even the healthiest food could have a negative effect on your health. Take for example eggs. This food has been demonized and has received it fair share of flak. It has been labeled as a leading source of cholesterol and is responsible for many of the cardio vascular diseases we see today.

But eating healthy does not necessarily mean eliminating an entire food group. Even eggs have health benefits and depriving ourselves of this food entirely could have negative effects on our health as well.

Cholesterol

Cholesterol was believed to be a leading cause of heart diseases. It is responsible for clogging arteries and disrupts the normal flow of blood to the body. However, even cholesterol plays an essential role in keeping the liver and other organs healthy.

Egg contains a fairly generous of fat. But this is unsaturated fat which could also be considered as good fat or HDL cholesterol. LDL on the other hand is a type of cholesterol responsible for clogging blood vessels. HDL serves to remove LDL from artery walls and clear it.

Eggs could be a healthier alternative compared to sources of animal protein that contain large amounts of saturated fat. Many experts remain divided on how many eggs should an adult take daily. Some have been generous and pegged it at two as part of a healthy diet. Studies have even shown that people with elevated LDL cholesterol did not increase their risk for heart disease when eating eggs regularly.

The Good Side of Eating Eggs

Eggs are a rich source of nutrients. They contain a good amount of Vitamin B12, selenium, iron, choline, and other essential nutrients. These also are good sources for antioxidants that lower a person’s risk for cancer. Eggs that are sourced from free-range chickens are healthier.

Eggs are rich sources of protein. It is one of the healthiest and richest sources of protein.

The protein in egg whites is very easily utilized by the body, and is considered one of the best forms of natural protein available. It is often used by body builders or athletes as a source of protein, as it provides a high ratio of protein to calories with very little to no fat.

While eggs are not free of cholesterol, eating them does not raise cholesterol levels or increase the chances of heart disease. Eggs are a good addition to a healthy diet and can provide many benefits to those who eat them.

Eggs can be good for your heart

The American Journal of Clinical Nutrition found that eating eggs helped maintain healthy blood pressure. Scientist further discovered that egg yolks contain tyrosine and tryptophan, two essential amino acids. Eggs are also twice as much richer in antioxidants compared to apples. However, frying or boiling eggs decreases the number of antioxidants by half.

Eggs today are healthier compared to those produced three decades ago. This is due to healthier feeds being supplied to farms. Eggs produced today contain twice the amount of Vitamin D and selenium. A single egg also contains 13 essential vitamins.

How many is too many

Surprisingly, the British Department of Health says that people could eat as many eggs as they want. However, this should be part of a healthy diet. Those who have a family history of high cholesterols are advised to check their egg intake. People who eat eggs daily are also advised to exercise daily.

Eggs contain twenty percent lesser fats, ten percent less cholesterol and thirteen percent fewer calories.

Image credit: freedigitalphotos.net

Having Low Cholesterol Can Ward Off Prostate Cancer


According to a recent report put out by MSNBC.com new studies show that many men may be able to lower their risk of acquiring the most aggressive form of prostate cancer if they keep their cholesterol levels in a healthy range.

The report states that men whose cholesterol was under 200 had less than half the risk of developing high-grade prostate tumors compared to men with high cholesterol. This information comes from about 6,000 men who participated in a federal cancer prevention study.

While having high cholesterol is typically a consequence of aging, young people are not in the clear either. Luckily there are preventive measures that anyone can do to help lower their cholesterol levels.

In fact, with simple lifestyle modifications — and, if necessary, drug therapy — people often see significant reductions in cholesterol within six weeks.

There are four basic ways to help maintain a healthy cholesterol level:

1. Eat a Healthy Diet- One of the first things to do when trying to lower cholesterol is to take in less saturated fat and eat more smart fats. Try substituting canola oil or olive oil for vegetable oil, butter, margarine and substitute meat for fish. Fruits and vegetables, including whole grains, are good sources of heart-healthy antioxidants but also cholesterol-lowering dietary fiber.

2. Exercise- In addition to lowering LDL or bad cholesterol, regular physical activity can raise HDL or good cholesterol by up to 10%. Even more benefits can be acquired with moderate exercise. Try getting a pedometer and aim for 10,000 steps a day. And try to at least fit in a regimen of brisk walking at least five days a week.

3. Quit Smoking– Smoking lowers levels of HDL or good cholesterol and is a major risk factor for heart disease. So if you haven’t already, try to stop this unhealthy habit.

4. Consider Medication- According to WebMD lifestyle modifications are important, but the benefits of medication, when appropriate, should also be considered. Several types of cholesterol-lowering medication are available, including niacin, bile acid resins, and fibrates. But statins are the treatment of choice for most individuals and can lower LDL cholesterol by 20% to 50%.

Some people will need to implement only one of these, while others may require a combination of these tips to help regulate their cholesterol.