Cholesterol : A Silent Killer : Stop overweight and smoking habits - 6

Guys, it is the last segment on the subject of Cholesterol. We are discussing here How your body weight and smoking habits affects on your heart. To prevent heart attack you have to control your body weight. How? Just take a look.

Control Your Body Weight:

Check your Body Mass Index (BMI) to determine if your weight is correct for your height.

You can check your BMI by the following formula:

BMI = [Weight (Kg)] / [Height (Mts.) X Height (Mts.)]

If your BMI is less than 18.5, you are considered underweight.

If your BMI is from 18.5 and 24.9, you are considered to be in healthy weight range for your height.

If your BMI is between 25 and 29.9, you are considered overweight.

And, if your BMI is 30 or greater, you are considered obese.

Stop Smoking:

Smoking doubles your risk of heart disease and stroke. It lowers ‘good’ (HDL) cholesterol and raises ‘bad’ (LDL) cholesterol. Smoking also increases the risk of developing lung cancer. There is really only one way to lower these risks: STOP SMOKING.

Passive smoking is also dangerous for health. Children are at particular risk due to adult’s smoking can develop adverse health effects including coughing, bronchitis, worsening of asthma, middle ear disease, and possibly hear disease in adulthood.

Women who smoke or are exposed to other people smoking have a greater risk of having a miscarriage, premature birth and low birth weight babies.

Talk to your health care provider about a stop-smoking program.

Quitting smoking is the single most important step that you can take to safeguard your health.

Manage Your Stress:

Stress over the long term has been shown to raise blood cholesterol levels. One way that stress may do this is by affecting your habits. For example, when some people are under stress, they console themselves by eating fatty foods. The saturated fats in these foods contribute to higher levels of blood cholesterol.

Medications for Lowering Cholesterol Levels:

If the above measures don’t lower your cholesterol levels enough, your doctor may also prescribe medication.

Be sure to take it exactly as directed and continue to follow the guidance in this booklet. (Note : Please click at center for enlarge view)

What is the cholesterol content of different foods?

Change your diet and lifestyle to live a healthy and longer life. You have to do it by yourself; no one can do it for you!

You should not expect any changes in your life unless you take some deliberate step to improve (change your current situation)!

For more information you can check heart diseases and food here.

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104. Cholesterol - A silent killer : The truth about your heart : Cholesterol and Heart Disease - 2
105. Cholesterol - A silent killer : The truth about your heart : Symptoms, Healthy Levels and Triglycerides of high blood cholesterol - 3
106. Cholesterol - A silent killer : The truth about your heart : Types of dietary fats in the food - 4
107. Cholesterol : A Silent Killer : A good cooking oil, Right Foods and Regular excersie - 5

Cholesterol : A Silent Killer : A good cooking oil, Right Foods and Regular excersie - 5

Friends, it is the 5th segment on Cholesterol. Now there are some questions still remaining to improve the health of your heart like good cooking oil, right food and regular exercises Just take a look on each terms which will help you to restrict the heart attack.

The most common question raised in one's mind that which cooking oil is good for the health?

You should choose oil rich in either mono or polyunsaturated fats because they help reduce blood cholesterol.

Examples:

Canola Oil – rich in monounsaturated fat
Com Oil – rich in polyunsaturated fat
Sunflower Oil – rich in polyunsaturated fat
Safflower Oil – rich in polyunsaturated fat
Soya bean Oil – rich in polyunsaturated fat

What can you do to control your cholesterol level?

You should take the following steps in order to help control your blood cholesterol level and lower your chance of heart disease.

Choose the right foods:

1) Avoid foods rich in saturated fats
2) Remove the skin and fat from meat and poultry
3) Eat fish at least twice weekly
4) Boil, bake, roast or poach instead of frying foods
5) Use monounsaturated and polyunsaturated oil for cooking. Use them in moderation
6) Use skimmed or low-fat milk, cheese, and yoghurts
7) Avoid doughnuts, muffins, pastries and fast food
8) Eat fruits, vegetables, nuts, cereals, bread, rice and pasta
9) Use liquid or soft margarine instead of butter
10) Eat more egg whites and less egg yolks
11) Read food labels to learn how much fat is in the food you eat
12) Try to reduce your sugar intake

Do Regular Exercise:

Regular physical activity is recommended for everyone. It can help raise ‘good’ (HDL) cholesterol and lower ‘bad’ (LDL) cholesterol and also help to control your body weight.

1) Start slowly and progress gradually. Your goal is to be active every day.

2) Plan to be active fro at least 30 minutes every day.

3) Activities should be moderate in intensity. These activities should make you breathe faster than normal, like when you are walking quickly. But don’t overdo it. Make sure that you can still talk easily.

4) You don’t have to do 30 minutes of activity all at once. You can work up to this by doing small amounts several times a day. Try to do at least 10 minutes of activity each time.

5) Choose activities that you enjoy and that are right for you. The best ones are those that use the large muscles, especially those in the legs. When these muscles are working, they require more oxygen, so the heart has to beat faster. This way your heart becomes a stronger, more efficient pump.

6) Before you start an activity program, talk with your doctor and get advice.

For more information you can check heart diseases and foods here.

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08. The KPO Industry : KPO & BPO (Part-II)
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74. Photography : An art from the core of the heart
75. Classic Definitions & Cool Meanings
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106. Cholesterol - A silent killer : The truth about your heart : Types of dietary fats in the food - 4

Cholesterol - A silent killer : The truth about your heart : Types of dietary fats in the food - 4

Guys do you know that there are different types of dietary fats in the food we eat? You might thought here before. Following are some examples which plays the vital role to make our heart good or bad.

Saturated fats are found mainly in foods of animal origin. Two vegetable oils, coconut and palm oil, are also high in saturated fat. It is the saturated fats that increase ‘bad’ (LDL) cholesterol in the blood and cause narrowing and blockage of arteries.

Example: Milk, butter, meat, palm oil, coconut oil, vegetable ghee

Polyunsaturated fats occur in the oils of seeds and grains. Polyunsaturated fats are good for your heart as they decrease ‘bad’ (LDL) cholesterol, but at very high levels they may also reduce the level of ‘good’ (HDL) cholesterol. Therefore, they should be eaten in moderation.

Example: Corn oil, Sunflower oil, Safflower oil, Soya bean oil.

Monounsaturated fats are mainly found in plants. Monounsaturated fats are also good for your heart as they decrease ‘bad’ (LDL) cholesterol and increase good (HDL) cholesterol. However, they should be eaten in moderation.

Example: Olive oil, Canola Oil, almonds, cashew nuts, peanuts, pistachio nuts.

OMEGA 3 fatty acids are a type of polyunsaturated fat that are mainly found in the oily fish. They help reduce the risk of heart disease.

Example: Tuna, Kingfish, Solmon, Sordines.

Hydrogenated fats are made by adding hydrogen to polyunsaturated or monounsaturated fats to make the fat firmer and stop it going rancid. The process of hydrogenation effectively turns unsaturated fats into saturated fats and is commonly applied to fast foods.

For more information you can check heart diseases and foods here.

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11. Amazing Photos From the Russian Website....
12. The Heaven on the Land....
13. Gorgeous photos of the Nature !!!
14. Awesome Pictures !!!
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17. INDIA : The DARK Side !!!
18. Lightning burst captured in photo !!!
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21. Burning Rainbow !!!
22. Volcano oozes lava into the ocean !!!
23. The TULIP's World !!!
24. The Women World !!!
25. Play like a TOY !!!
26. Singapore Threatened by Poision Spider
27. Innocent Kids : Feel Your Childhood !!!
28. I meet SWAMI at our Factory !!!
29. Two Moons on 27th August !!!
30. Awesome Paper Art
31. Mother Power !!
32. Late Hour Working
33. If you plant honesty, it will determine what you will reap later!!
34. Plushy Airports of UK
35. Friendship : From My Mental Vision
36. Selective Listeneing
37. Online Big Bazar of Promotional Products
38. A Live Interview between YOU & INDIAN GOVERNMENT
39. My dear Sweethearts, What is Love?
40. Sir Sachin Tendulkar : Any thing missed here?
41. A Market of Holesale Shirts
42. A Love Story : Not to Forget
43. HP : The New Era of Inkjet Cartridges and Printers
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49. Keep Close Your Emotions in MailBoxes
50. The World's Most Expensive Vodka : Diva Vodka
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64. Innocence : An innocence review ... my way!
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68. Body Art : An art to invoke emotions!
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70. India : The creation of beautiful classical paintings
71. Mother : The Ocean of Love
72. School In A Cave : I just missed it
73. Birthday and Cake : A Delicious Treat and Emotions of Everyone
74. Photography : An art from the core of the heart
75. Classic Definitions & Cool Meanings
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79. The Problem, could be very much within us
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90. India Truth Alone Triumph - 7 (BPO)
91. Learn the rules so you know how to break them properly
92. When you leave office today, Put the Glass Down
93. Poison that kill your dreams
94. Life is all about choices : You have Two Choices!
95. A Presence of mind!
96. Your Health is My Concern (Juice) - 1
97. Funny things just enjoy!
98. Let us choose the way to live : Warren Buffet
100. There are 4 things that you cannot recover
101. The Most Important Book – The Book of your life
102. Things that can be done with your cellphone
103. Cholesterol - A silent killer : The truth about your heart - 1
104. Cholesterol - A silent killer : The truth about your heart : Cholesterol and Heart Disease - 2
105. Cholesterol - A silent killer : The truth about your heart : Symptoms, Healthy Levels and Triglycerides of high blood cholesterol - 3

Cholesterol - A silent killer : The truth about your heart : Symptoms, Healthy Levels and Triglycerides of high blood cholesterol - 3

Guys, in last two posts, I have brought out some important information related to Heart and Heart Attack. Now, take a look on the Symptoms of high blood cholesterol, How it is being measured and the desirable values of cholesterol of a man and a woman.

What are the symptoms of high blood cholesterol?

Generally high blood cholesterol itself does not cause any symptoms and that is why it is known as the “SILENT KILLER”.

How is blood cholesterol measured?

It is recommended that every adult should be screened for blood cholesterol. The cholesterol level in the blood is measured in a sample taken in the morning after a 12-hour fast.

It is the best to have a blood test called a “lipoprotein profile”. This test gives information about your:

1) Total blood cholesterol
2) LDL (Bad) cholesterol
3) HDL (Good) cholesterol
4) Triglycerides

What are the healthy levels of cholesterol and triglycerides?

Total cholesterol
Desirable value: Less than 200 mg/dL. (Less than 5.2 mmol / L)

LDL (Bad) Cholesterol
Desirable value: Less than 130 mg / dL. (Less than 3.37 mmol / L)

HDL (Good) Cholesterol
Desirable value:

Male: 40 – 50 mg / dL. (1.0 – 1.28 mmol / L)
Female: 50 – 60 mg / dL. (1.28 – 1.54 mmol / L)

Triglycerides
Desirable value: Less than 150 mg / dL. (Less than 1.69 mmol / L)

It is important to know that there are two main methods of describing concentrations of cholesterol: By weight i.e. milligrams per deciliter (mg / dL) and by molecular count i.e. millimoles per liter (mmol / L). To understand and describe the test results you should remember the units used for the measurement of your cholesterol level.

For more information you can check heart diseases and foods here.

Articles to Read :
01. INDIANS=>Don't Buy P-E-T-R-O-L
02. Beware of MOUSE (MOUSE ARM !!!)
03. Surface Computer : Microsoft
04. The Road is Never Long Between Friends !!!
05. Principle of Life !!! By Stephen Covey
06. FLY PEN TOP COMPUTER by LEAP FROG
07. The KPO Industry : New Horizen (Part-I)
08. The KPO Industry : KPO & BPO (Part-II)
09. The KPO Industry : Why GLOBAL concentrated to INDIA? (Part-III)
10. What next ? After the Death of One Love Bird.....
11. Amazing Photos From the Russian Website....
12. The Heaven on the Land....
13. Gorgeous photos of the Nature !!!
14. Awesome Pictures !!!
15. Magical Moving Images
16. 3 Words !!!
17. INDIA : The DARK Side !!!
18. Lightning burst captured in photo !!!
19. ...they take 9 months to download
20. Safe in Daddy's Arms !!!
21. Burning Rainbow !!!
22. Volcano oozes lava into the ocean !!!
23. The TULIP's World !!!
24. The Women World !!!
25. Play like a TOY !!!
26. Singapore Threatened by Poision Spider
27. Innocent Kids : Feel Your Childhood !!!
28. I meet SWAMI at our Factory !!!
29. Two Moons on 27th August !!!
30. Awesome Paper Art
31. Mother Power !!
32. Late Hour Working
33. If you plant honesty, it will determine what you will reap later!!
34. Plushy Airports of UK
35. Friendship : From My Mental Vision
36. Selective Listeneing
37. Online Big Bazar of Promotional Products
38. A Live Interview between YOU & INDIAN GOVERNMENT
39. My dear Sweethearts, What is Love?
40. Sir Sachin Tendulkar : Any thing missed here?
41. A Market of Holesale Shirts
42. A Love Story : Not to Forget
43. HP : The New Era of Inkjet Cartridges and Printers
44. Nature : A Natural Friend
45. Choose Your Frame at ZenniOptical.com
46. Mother Of Nation : Mother Teresa
47. Save your car with carinsurancerates.com
48. Arab Belly Dance : The Modern Era of New Dance
49. Keep Close Your Emotions in MailBoxes
50. The World's Most Expensive Vodka : Diva Vodka
51. Europe's Online Ticket Exchange Hub
52. Improve Your Life with Yoga and Meditation
53. Belief in yourself and your abilities
54. Countdown begins : Grab your Tickets Now
55. Health Mistakes We Did Regularly
56. The World of (E)mpire - A Online Shopping Mall
57. Abortion : The Dark Moment of Womanhood
58. Heena : The Mehendi World
59. Create Meaningful Pictures with Water Drops Art
60. Communication Skill : An Accomplishment of Life
61. Budget 2008-2009 : Highlights
62. Music Is Life : Create an email account for preserving songs
63. Smile : The key that fits the lock of everybody's heart
64. Innocence : An innocence review ... my way!
65. A review : 7 Secrets of Success
66. Crown : The mirror of your personality
67. Always allows the Boss to Speak First!
68. Body Art : An art to invoke emotions!
69. How you think about your Dining Room?
70. India : The creation of beautiful classical paintings
71. Mother : The Ocean of Love
72. School In A Cave : I just missed it
73. Birthday and Cake : A Delicious Treat and Emotions of Everyone
74. Photography : An art from the core of the heart
75. Classic Definitions & Cool Meanings
76. A Small Touching Story : Mainly for Professionals
77. Is it your dream bike? - You just dream about Dream Girl
78. 21 tips on take and give philosophy : worth for our lives
79. The Problem, could be very much within us
80. Memorable Gudhi Padwa : Received a greeting through the mail
81. Gather all resources before working on any project
82. India : Truth alone Triumphs - 1
83. India : Truth alone Triumphs - 2
84. India : Truth alone Triumphs - 3 (India Trade)
85. India : Truth alone Triumphs - 4 (Self Reliance)
86. Tata Nano wants the supplier for its 1 Lac Rs. Car. Anybody interested?
87. Honey, where would I have been without you?
88. India : Truth alone Triumphs - 5 (Pharmaceuticals)
89. India : Truth Alone Triumph - 6 (Foreign Multi-National Companies)
90. India Truth Alone Triumph - 7 (BPO)
91. Learn the rules so you know how to break them properly
92. When you leave office today, Put the Glass Down
93. Poison that kill your dreams
94. Life is all about choices : You have Two Choices!
95. A Presence of mind!
96. Your Health is My Concern (Juice) - 1
97. Funny things just enjoy!
98. Let us choose the way to live : Warren Buffet
100. There are 4 things that you cannot recover
101. The Most Important Book – The Book of your life
102. Things that can be done with your cellphone
103. Cholesterol - A silent killer : The truth about your heart - 1
104. Cholesterol - A silent killer : The truth about your heart : Cholesterol and Heart Disease - 2