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Maintain healthy LDL levels is considered to be one of the most important factors in reducing a person’s risk of heart attack, stroke, and artery disease. While most know LDL simply as bad cholesterol, LDL actually stands for low density lipoproteins. When a person’s levels of LDL are consistently high (over 130) it causes the buildup of fatty deposits inside the arteries known as plaque, narrowing the arteries and reducing blood flow to the heart. If left untreated arterial blockage will eventually occur, leading to a heart attack or stroke.

Healthy levels of LDL are generally considered to be under 120 milligrams for each deciliter of blood for those with no family or personal history of heart disease. On the other hand if you have a personal or family history of heart disease, or have one or more of the other common risk factors (smoking, obesity, inactivity, high blood pressure, diabetes etc…) healthy levels of LDL will be in the 90 to 100 mg/dl range.

Diet and healthy levels of LDL
There are two basic ways your body gets cholesterol: from the foods you eat and by producing it internally through the liver. The truth of the matter is that the liver produces enough cholesterol each day to supply your requirements. What this means is that any cholesterol consumed from the diet must be either used or disposed of through solid waste, otherwise it will end up in your arteries in the form of plaque.

According to the American Heart Association to maintain levels of LDL in a heart healthy range your total dietary fat intake should be no more than 30 percent of total calories consumed daily and most of that fat should be in the form of polyunsaturated and monosaturated fats; along with omega 3 fatty acids found in cold water fatty fish.

The most dangerous type of fat, as it relates to heart and artery disease, is that of saturated fat. The AMA suggest keeping saturated fat consumption below 7 percent of total calories, which equates to around 11 or 12 grams for every 1600 calories consumed.

What next? Maintaining healthy levels of LDL, in most cases, is about eating right, changing old habits, adopting new healthier habits, and enlisting the help of convention medications such as statins or natural cholesterol reducing remedies if needed. Put simply, this basically means finding ways to increase HDL (good cholesterol) and decrease LDL (bad cholesterol levels), and bring overall cholesterol down to acceptable heart healthy levels. Certainly the aforementioned statin drugs will be one of your options but they do carry a number of serious label warnings. The side effect risks have made natural cholesterol reduction supplements combined with diet modification and smart lifestyle choices (not smoking, staying active) a safe and effective combination worth considering.

For women especially, beauty is something that we obsess about. Maybe you have seen Iman and wondered how you can get your skin to look as beautiful as hers especially at her age. Or Gabrielle Union’s skin, Halle Berry’s and so on. By following the beauty tips for beautiful black skin discussed below, you too can have the skin you have always wanted by working with not against what you have.

Although most celebrities have “beauty teams” including makeup artists, hair stylists, easy access to exclusive cosmetics, etc, there are several tried and true beauty secrets that will work for anyone who is seeking to have more beautiful skin whether you are dealing with sensitive skin, oily skin, hyperpigmentation, etc.

There are many harmful beauty practices that are damaging black skin such as skin bleaching and other harmful chemicals as well as poor diet, and eliminating these harmful practices is the beginning of having beautiful skin.

If you have a poor diet, it will be shown in your skin. When you start properly nourishing your body by following a beauty diet, your skin will start to glow and you will not be as dependent on beauty creams and makeup for your skin to look beautiful.

A proper beauty diet includes nutrient rich foods containing high quality proteins, healthy carbs and good fats such as omega 3 fatty acids contained in salmon for instance. Beauty foods are also rich in beauty enhancing vitamins such as vitamin C and E, minerals, antioxidants and phyto chemicals.

Finally, beauty food should be fresh, organic, unrefined and high in fiber to be the most beneficial to you body, skin, hair and nails. Drink at least 8 to 10 glasses of water to remain properly hydrated.

The one biggest misconception relating to black skin is that “black don’t crack”. It does crack. Black skin has a high content of melanin which provides some sun protection of about SPF 13 which is not enough to protect against the suns damaging rays.

It is important that you use a sunscreen containing an SPF of between 15 to 30 and more if you spend a lot of time outdoors. Sunscreen should be applied on a daily basis rain or shine. Lack of sun protection will lead to sun damage as well as premature aging.

If you suffer from acne, depending on the severity, you can get a prescription for topical retinol products such as Retin-A which work by increasing cell turnover and stimulating the body’s natural collagen production. Over the counter beauty products to treat and manage blemishes and acne usually contain salicylic acid and benzoyl peroxide. For those with sensitive skin, products containing alpha and beta hydroxy should be used instead.

Another problem that affects black skin is hyperpigmentation. This occurs because of the high melanin content of black skin and represents the dark marks left over from acne and blemish scars that have healed. The high melanin content is the reason that most women are plagued with uneven skin tone at a greater rate than those with fairer skin.

To fade these dark marks, it is important to use sunscreen on a daily basis so than the sun’s damaging raise do not exacerbate the problem. Prescription strength combination hydroquinone is usually prescribed to even out spots over time however, it is important that you check with a dermatologist to ensure that you are not sensitive to hydroquinone. Hydroquinone abuse is also common in the harmful skin bleaching practice.

There are also various other skin creams that address uneven skin tone that you can get over the counter and do not contain hydroquinone that work just as well as prescriptions.

The basic skincare regimens should be followed and includes cleansing twice a day, moisturizing for you particular skin type (oily, combination/normal, dry or sensitive) otherwise black skin will tend to look ashy, exfoliation once or twice a week and sun protection to prevent wrinkles and skin cancer. If you have oily skin you can add a skin toner or astringent two to three times a week. A toner is usually unnecessary for most skin types.

A lot of people are trying their best to find the best solution for their weight problems. Many people have gone from the weirdest techniques to the absurd. But in spite of everything, the problem remains. Do you know why? That is because they are not doing it the right way. If you really want to lose weight, then you must have a healthy weight loss plan. Unless you do it this way, you will not achieve the results that you want. Yes, you may achieve it for a while but you will definitely go back to your original size. Doing it the healthy way is the only solution that will allow you to really keep your weight problems away.

So what is the healthy way to lose weight? Here are some tips that you can use as your guide. They are simple enough for you to understand and follow.

1. Always eat plenty of fruits and vegetables.

As a general rule, fruits and vegetables are advisable. They contain vitamins and minerals that you need to maintain essential body processes. They also help in boosting your immune system. If you have enough of them, your immune system will be strong enough to be able to fight infections. Fruits and vegetables are known for having antioxidant properties that can help you fight cancer-causing free radicals.

2. Avoid removing one food group in your diet.

These food groups have their own unique use in your body so if you remove any of them you will not get everything that your body needs.

3. Choose the right sources of food.

This is the preferred option over the one mention in the second item. Instead of removing one food group, just make sure that you select the right choices like having white meat over red or olive oil over coconut oil.

4. Eat food rich in fibers.

Fibers are needed for proper digestion and elimination of waste. Fruits and vegetables are good sources. You can also take grains that are known to have high fiber contents.

5. Avoid eating food items that have high salt content.

Too much salt increases water retention so you will be bloated. Apart from that too much salt is also bad for the kidneys.

6. Avoid eating too fast.

If you eat hurriedly, the tendency is for you to eat more. It takes a while for your stomach to send the signal to your brain that you are already full. If you eat fast, you may have already eaten too much before you realize it. Besides, it is good to eat slowly so you can enjoy the food you are eating.

7. Avoid skipping meals.

You might think that if you miss one meal a day you will lose weight. This is not how a healthy weight loss program works. If you miss meals, your body’s metabolic rate will go down. This means that you will burn less energy and store more as fats. If you miss meals you will also feel starved. This leads to eating more in your next meal to compensate for that feeling of deprivation you experienced.

8. Drink lots of water.

Water is good in maintaining body processes and it also aids in digestion. It also helps flush away toxins.

If you really want to lose weight avoid being tricked by the many programs you will see in the internet or on magazines. The surest way is to just follow a healthy weight loss plan.

Cholesterol is a fatty substance that is present in every cell of our body. It plays an important role in hormone synthesis, producing Vitamin D and maintaining cell membranes. The human body is fully equipped to produce whatever cholesterol is required for maintaining these vital functions and extra cholesterol added through diet results in potentially dangerous high levels.

There are two types of cholesterol manufactured by your body: LDL, which is known as bad cholesterol and HDL, the good cholesterol. High levels of LDL lead to fatty deposits or plaque accumulation on arterial walls, which restrict free flow of oxygen rich blood. This increases the risk of heart attacks, stroke, arteriosclerosis (hardening of arterial walls) and coronary heart disease. Healthy levels of HDL, on the other hand, work to clean cholesterol from the arteries before it has the chance of forming into plaque.

Cholesterol levels are expressed in milligrams per deciliter of blood. Total cholesterol below 200mg/dl is desirable and levels between 200 and 239 are considered to be marginal. 240 mg/dl is considered high and requires attention. Most people aim at maintaining a borderline level of LDL of 130mg/dl. However, it is risky if you have other risk factors for heart disease.

A high cholesterol diagnosis is a scary thing and should not be ignored it because of the possible implications. High cholesterol can be controlled with a healthy lifestyle and treatment. Treatment of high cholesterol includes prescription medication and natural remedies, a controlled diet and exercise. Treatment of high cholesterol is for long term and it is advisable to avoid allopathic treatment as much as possible due to its side effects.

The sad part of modern day life is that we tend to ignore the most important factor that keeps us healthy. The food that we eat is primarily responsible for high cholesterol levels. Fats may have acquired a bad name but the reality is that fats are also necessary for maintaining cell membranes, absorption of nutrients and nerve transmission.

The fats are found in animal produce and fishes. Oils are coconut and palm. Trans fats used for chemical processing of foods are also the main reasons. monounsaturated and polyunsaturated fats must be taken for a balanced diet. Saturated fats must not be taken.

Foods like apples, brown rice, beans, cinnamon, garlic, grapes, oats and walnuts help in lowering and maintaining healthy levels of cholesterol. Herbs and natural ingredients such as Rooibos, Gugulipid and Red Yeast Rice can also help in reducing LDL or bad cholesterol.

Naturally maintaining cholesterol with a regular routine of exercise and a balanced diet are the key reasons. If you want to find out more check out the cholesterol guide.

When your doctor says your cholesterol levels are too high, and you need to start eating more cholesterol free foods, here’s the main thing you have to remember.

Cholesterol in your diet comes from the fat in animal-based foods. It does not come from plants.

So, if eating only fruits, vegetables and nuts appeals to you, you probably will never have a cholesterol problem.

However….

That’s not going to work for most people, especially Americans who love their burgers, hot dogs and chicken wings, accompanied by french fries cooked in artery-clogging animal fats.

So does this mean you have to stop eating foods you love that are tasty but raise your cholesterol levels and pose a long range danger to heart health?

Not necessarily.

It’s true that in the real world, very few people have the discipline to put a lifetime of high cholesterol eating habits behind them.

The plan that works best appears to be a combination approach: smaller portions of high cholesterol foods, larger portions of cholesterol free foods.

Common, Easily Available Cholesterol Free Foods

Here are some of the cholesterol free foods you can use to replace the high cholesterol choices you usually pile on your plate. Incidentally, cholesterol free foods also help you lose weight in addition to reducing your risk of heart disease.

Fruits, vegetables, whole grains and legumes Food in these groups are cholesterol free. But remember that it’s possible to add cholesterol and fat during preparation. The best example is french fried potatoes or potato chips, which are loaded with fats that are bad for you.

Oat bran Oatmeal is one of the best foods you can eat. It’s not only cholesterol free, but it provides a lot of fiber, which is good for colon health. Besides eating it in cereal form with some fruit, you can also make it into pancakes.

Olive Oil and Canola Oil These are among the foods that have become known as “good cholesterol” sources because they actually help clear “bad cholesterol” (the type that sticks to your ateries) out of your bloodstream. Olive oil, of course, is often used on salads. Many restaurants serve it along with bread.

Beans There are dozens of different kinds of beans. Many of them (like garbanzo beans or chick peas) are not only cholesterol free, but are also high in protein.

Carrots Not many people know about this one, but a recent study disclosed that eating one raw carrot around breakfast time can bring down your total cholesterol count as much as 11 percent.

A Few Final Thoughts About Cholesterol Free Foods

Besides lowering your cholesterol levels and reducing your risk of heart disease, eating cholesterol free foods is a great way to lose weight. But there are some points about weight loss to remember.

Foods like pasta, rice, cereals and breads have a lot of starch in them. Although they contain little or no cholesterol (depending again on how they’re prepared), they contain carbohydrates. As you probably know, a lot of “carbs” from such starchy foods will make you gain weight rather than losing it.

Similarly, many types of nuts contain no cholesterol, but are high in calories. When eaten in small portions, they help keep your cholesterol down. But if you eat a lot of them, you’re more likely to gain weight rather than lose it. Read labels carefully when buying them.

A great alternative to high cholesterol meats and animal based foods is anything that contains an essential fatty acid known as omega 3. Fish like salmon, mackerel, and tuna are packed with omega-3 fatty acids, and are relatively low in calories.

Having the right curves is not achieved through exercise alone. Your body should also follow an adequate diet rich in essential vitamins and minerals. The practice of eating health to look good is called nutrition beauty.

Nutrition beauty uses healthy food for you to acquire the right looks. Vitamin complex B is one crucial member of this beauty regimen. This vitamin leads to younger looking and clearer skin, delayed hair greying, and better eye health. A deficiency in this vitamin can lead to drastic effects such as dry skin, greasy hair, premature wrinkles, and skin redness or irritation.

Vitamin B complex is also responsible for breaking down the proteins, carbohydrates, and fats you eat. Your energy comes from the breaking down of carbohydrates. Regular fat and protein breakdown, on the other hand, helps in maintaining our nervous system.

Vitamin complex b is found in green leafy vegetables, whole grain cereals, and nuts. To adequately adjust to these new foods, try eating the vegetables with meats or eating the bread with cream cheese.

Protein is another important part of nutrition beauty. Source protein are either from animal or plant foods. Animal protein foods have all the essential amino acids but they are also present in various plants. Patrick Holford, a reputed nutritionist, says that ten percent of plant-based foods’ calories come from protein. The protein amount is contained in almost every nut, grain, seed, and many fruit and vegetables.

A balanced diet is the secret to nutrition beauty. The right amount of fruits and vegetables leads to clear skin and less signs of aging. To balance out the diet, you should engage in enough exercise.