.. rising source of saturated fat may be the nondairy creamer used in coffee. A study by University of Nebraska Medical Center professors found that 22 out of 25 non-dairy creamers contained coconut oil. Coconut oil is more saturated than cream, butter, lard or beef fat. Be aware of other prepared foods containing coconut oil.
Another important consideration is increasing the ratio of polyunsaturated fats to saturated fats. Polyunsaturated fats lower cholesterol by increasing lipoprotein breakdown and removal, and lowering the synthesis of lipoproteins in the liver. Also, the essential fatty acid content, such as linoleic acid, is beneficial. It decreases platelet aggregation and serum cholesterol. Linoleic acid can’t be manufactured in the body; safflower oil has a good content of linoleic acid. Hydrogenated vegetable oils have fewer polyunsaturated fats than do meats and dairy products. They actually have more saturated fats than butter, whole milk and meat, while offering few or no vitamins.
Monounsaturated fats are also receiving more attention. Once thought to be neutral in heart health, they are now considered beneficial. Olive oil and almond oil are high in monounsaturated fats. An important part of cholesterol management is eating a diet high in complex carbohydrates. Certain fibers in complex carbohydrates are able to carry cholesterol out of cells and tissues, including arteries, then to the liver where it is excreted.
Carrots, cabbage and broccoli contain calcium pectate, a type of pectin with cholesterol- lowering effects. Eat two carrots a day-that’s what one study reports if you are concerned about high cholesterol rates. Oat bran has also been shown to lower LDL and blood cholesterol levels. In addition, the saponins in soybeans, chickpeas, peanuts and alfalfa have been shown to reduce blood cholesterol. An intake of 37 grams of fiber a day is adequate.
Too much fiber may bind up trace minerals and irritate the intestinal lining. A word about exercise: Regular exercise can lower blood pressure, can raise the HDL cholesterol levels, and can help control weight. The American Heart Association recommends at least 20 minutes of aerobic exercise three times per week. Smoking robs the heart of oxygen. That’s why heart disease rates for smokers are 70 percent higher than those for nonsmokers. Heavier smokers are in an even more precarious situation. But the good news is that smokers who quit can reduce their risk for heart disease by about one-half.
Recent studies indicate that the body begins to recover from the effects of smoking soon after quitting- within months or even days! Even better, in time an ex-smoker’s risk for coronary heart disease will approach that of someone who has never smoked at all. Obesity both directly and indirectly affects a number of other factors that relate to circulatory problems. Overweight individuals tend to exercise less than those who aren’t overweight, and exercise is important for circulatory health. They also tend to consume more fats, which increase the levels of fats in the bloodstream, and sugars, which encourage glucose intolerance and even diabetes. One of the many complications of diabetes is damage to blood vessels, and damaged vessels are prone to hardening and subsequent narrowing.
For some reason, certain people are genetically predisposed to circulatory problems. Some unknown factor they inherited from their parents makes their bodies less able to cope with the things that contribute to heart and blood vessel difficulties. They may be troubled by elevated levels of cholesterol or their blood pressure may rise to dangerous levels, or there may be other weaknesses. The trick is to be aware of any hereditary problems and to work towards strengthening weaknesses. Despite the boom in fitness spas’s, a government survey shows that only about 8 percent of adults get adequate exercise.
It seems we are a generation of couch potatoes and over a period of time, our sedentary habits can exact a heavy price. Aerobic exercise such as walking, running or cycling helps to supply increased amounts of oxygen to the circulatory system. It also strengthens heart muscle tone and improves mass. There’s even evidence that it helps keep cholesterol at a healthy level. Research indicates that emotional stress can cause the body to release biochemicals that may contribute to the injury of arterial tissues.
This, in turn, invites the formation of plaque. Preventive Maintenance The late, eminent heart specialist Paul Dudley White, M.D., once stated that heart disease before 80 is our own fault, not God’s or Nature’s will. Of all the factors that contribute to circulatory problems, all but one – heredity – can be largely controlled by the way we live and the food we eat. High blood pressure, for example, can be lowered significantly in some people by simply limiting the intake of sodium. Common table salt, or sodium, causes the blood to retain fluids.
This swells the volume of blood that must be pumped throughout the body and, accordingly, adds to the workload of the heart. Salt also seems to encourage the smooth muscles in the smallest arteries to constrict, which increases the resistance to flow. Unfortunately, salt is a staple of the modern diet, and an ingredient in most processed foods. That means that most of us probably consume way too much. What’s more, when sugar is added to salt, as it very often is, the threat is compounded.
Researchers have found that symptoms of high blood pressure are significantly worsened in test animals fed a diet that is high in both salt and sugar. They concluded that the synergistic effect of this common dietary duo is disquieting at the very least. So, limit your sodium intake as much as possible. Avoid salty snacks and make a deliberate change from seemingly convenient, prepackaged and fast foods to their more natural counterparts. When you come to the frozen and canned food sections in your local grocery store, put on mental blinders and quicken your pace.
Then head straight for the fresh produce . . . and linger there. Avoid fats as much as possible, especially those that are highly saturated, like coconut oil.
Better choices are avocado, almond, canola and peanut oils. The best choice is high-grade olive oil. Also, cut down on your intake of meats and other substances that contain animal fats, while you concentrate on including more fish, whole grains and beans in your diet. Whole milk, because it contains animal fat, is a potentially heavy contributor of dietary cholesterol. Consider substituting Natures Sunshine delicious-tasting, dairy-free, cholesterol-free and lactose-free .
It is also naturally low in calories and sodium. It’s white like milk and is made from tofu, which means it’s easier to digest than soy milk and doesn’t have that bean taste. If you need some additional information on the health implications of dairy products for reasons other than the circulatory system, read more at the site. Lately, a lot of publicity has surrounded oat bran as a cholesterol fighter. It’s good, but other findings indicate that rice bran may even be better.
Psyllium, too, looks promising. Doctors at the University of Minnesota recently released the findings of a study in which psyllium was used to successfully lower patients’ cholesterol levels. Regular aerobic exercise (at least 20 minutes, three times a week) can be a real boon to a healthier circulatory system. In addition to its many physical benefits, aerobic exercise helps people deal with the normal stresses of everyday living. If you follow these tips consistently, chances are obesity, another contributor to high blood pressure, won’t be much of a problem. If it is, we recommend seeking the services of a qualified health practitioner.
Finally, remember that the circulatory system like any other system in the human machine-doesn’t come with a manufacturer’s warranty. For that reason, owners should be advised that a certain amount of timely upkeep is necessary to keep it in tip-top condition. Failure to do so may result in costly repairs, a major overhaul or even a trade-in. As in all matters relating to health, preventive maintenance is the key to adding both years to your life, and life to your years. Read a Success Story on Natural Solutions for Circulatory Problems – Circulation, cholesterol, most successful choice for high blood pressure – Body deodorizer and cleanser, gum disease, chronic anemia, builds blood fast, soothing and healing to the digestive and intestinal tracts -1200 mg.
of Chinese garlic per tablet, coated with chlorophyll to control odor without altering garlic properties and enteric coated so you don’t burp it – blood pressure, cholesterol, infections, colds, yeast – A yellowish gummy substance derived from India. Used to improve the circulatory system and improve cholesterol ratios. – A combination of hawthorn berries, capsicum and garlic to strengthen the heart and aid in improving the circulatory system. – Oral chelation formula designed to remove plaque from arterial walls; circulation; heart tonic; great preventative aid for heart disease – Antioxidant, healing, anti-aging, heart disease, skin healer.