How do you increase your intake of plant sterols?
Plant sterols and stanols are not found at high levels in foods. For this reason food manufacturers have found ways to fortify foods with plant sterols and stanols.
Some foods that are fortified with plant sterols and stanols include spreads, juices, milk, breads, salad dressings, and yogurt.
Tips to increase HDL cholesterol
Raising HDL cholesterol levels is not too difficult, but it may involve lifestyle changes. Here are 4 steps you can take to boost HDL levels:
1. Exercise regularly – the more, the better
2. Increase your intake of fish rich in omega 3 fatty acids
3. Lose weight and/or maintain a health weight
4. Stop smoking
Be sure to sign up for the e-course How to Lower Cholesterol in 8 Simple Steps at http://lowercholesterolwithlisa.com.
All the best,
Lisa Nelson RD
http://hearthealthmadeeasy.com
Increase HDL Cholesterol to Reduce Cancer Risk
HDL (high density lipoprotein) cholesterol has long been referred to as the “good” cholesterol. This is due to the fact that HDL cholesterol carries cholesterol from tissues to the liver, where it is reprocessed and removed from the body.
The study
The Tufts Medical Center’s Molecular Cardiology Research Institute examined data from studies on a total of 76,265 intervention-group participants and 69,478 controls. The results of this meta-analysis of 24 randomized controlled trials found cancer risk decreased 36% for every 10 mg/dl increase in HDL cholesterol.
How does HDL decrease cancer risk
Lower LDL Cholesterol and Live Longer
New results indicate individuals with low LDL cholesterol have a longer lifespan.
A study published in the Annals of Surgery and conducted at the University of Minnesota Medical School between 1975 and 2000 evaluated 838 heart attack survivors between the ages of 38-60 years-old. Out of the 838 participants 417 were instructed to go on a diet and 421 were instructed to diet combined with a partial ileal bypass surgery which bypasses the small intestine and location for cholesterol absorption. This is not a common surgery and typically reserved for high-risk heart attack patients who cannot tolerate statin medications. After 25 years, the participants in the second group had an increased life expectancy of one year.
4 More Reasons to Exericse (. . .if you needed more!)
1. Increase your life span
Individuals who stay in shape as they age live longer, particularly when evaluating heart disease risk. An Archives of Internal Medicine study showed a workout a day may add ~4 years to your life. A sample from the Framingham Heart Study found individuals who walked 30 minutes 5 days a week lived 1.3 to 1.5 years longer than sedentary individuals. Boost your exercise intensity and studies show you may add 3.5 to 3.7 years to your lifespan.
2. Improve your quality of life as you age
3 Reasons to Exercise
Physical activity, especially aerobic exercise, is beneficial for your cardiovascular system.
Here are 3 reasons to add physical activity to your daily routine starting today:
1. Lowers LDL cholesterol
