5 Lifestyle Changes to Lower Cholesterol
High cholesterol is a risk factor for stroke, heart disease and diabetes. It can be lowered with lifestyle changes, even without medication.
Healthy fats, like those found in avocado, nuts and olive oil; soluble fiber (like from beans and peas); exercise, weight loss and quitting smoking can all help lower your cholesterol.
1. Eat a Healthy Diet
The type of food you eat has an impact on your cholesterol levels. You should eat plenty of vegetables and fruit, especially dark green and red vegetables, plus whole grains (3 or more servings per day).
Limit saturated fats (found in animal fats like butter and lard) and trans fats, which raise your LDL “bad” cholesterol. Instead, eat heart-healthy fats such as those found in olive and canola oils, as well as nuts.
Add pulses (beans and lentils) to your diet, as they are high in fiber and protein. Also include fish rich in omega-3 fatty acids (which don’t affect your cholesterol) and other low-fat sources of lean protein, such as poultry without skin, eggs, soy products and unsalted nuts.
2. Move More
Incorporating more physical activity in your life can help lower cholesterol levels. Try to aim for at least 150 minutes of moderate exercise per week. Brisk walking, jogging, cycling and swimming are some good options.
Including more fiber in your diet can also lower your cholesterol. Fiber works by binding dietary cholesterol and fat, which helps remove them from your body. Try adding whole grains, vegetables, fruits and beans to your diet.
High cholesterol increases your risk for heart disease and stroke. If lifestyle changes alone aren’t enough to improve your cholesterol, talk to your doctor about taking medication. Medications can be used in combination with healthy lifestyle choices to reduce your risk even further.
3. Get Enough Sleep
Getting enough sleep on most nights helps to keep your cholesterol levels in check. This is because poor sleeping habits are linked to higher LDL (bad) cholesterol and triglyceride levels, which increase your risk of heart disease.
Try to aim for 7-9 hours of sleep each night to lower your cholesterol. This can be achieved by choosing low-fat milk, yoghurt and cheese; selecting lean meats (beef, pork and chicken), fish and beans; and adding more vegetables, whole grains, nuts and unsalted, unrefined oils that use healthy fats (like olive oil or canola oil).
Avoid foods that contain saturated and trans-fat. These include butter, fatty cuts of meat, full-fat dairy products, cakes and cookies, fried foods, and food that contains hydrogenated or partially hydrogenated fats (check ingredients). Choose non-fat or low-fat milk and yoghurts; cook using olive or canola oil, and select low-fat margarines instead of those with added sugar.
4. Limit Alcohol Consumption
Drinking too much alcohol is associated with high cholesterol levels. Alcohol can raise LDL (“bad”) cholesterol, reduce HDL (“good”) cholesterol and increase triglycerides. It can also cause other health problems, including high blood pressure, obesity and liver disease. Drinking alcohol can also make it more difficult for your liver to remove cholesterol from your body.
Some studies have shown that drinking red wine in moderation (one glass of wine a day for women and two for men) can improve your lipid profile and triglyceride levels, but more research is needed. However, a healthier diet and lifestyle, such as limiting alcohol consumption, controlling high blood pressure, losing weight, getting plenty of physical activity and staying away from tobacco are more important for maintaining healthy cholesterol levels.
5. Stop Smoking
Smoking increases levels of LDL, or “bad” cholesterol and blood fats called triglycerides. These can build up in the arteries, blocking blood and oxygen flow and increasing your risk of heart disease.
Quitting smoking has immediate benefits for your heart health. Within 20 minutes of putting down that last cigarette, your blood pressure and heart rate begin to drop. Within 2 to 3 weeks, your LDL levels start to go down. Within a year, your risk of a heart attack is half that of someone who never smoked.
Smoking also worsens the effect of other risk factors for heart disease like high blood pressure and diabetes. Having multiple risk factors acts like a double-whammy on your body. Smoking decreases HDL, or “good,” cholesterol and impairs its ability to remove LDL from the arteries.
Baseball captures hearts with its blend of strategy, skill, and the sheer thrill of unpredictable plays. Think of the Major League Baseball (MLB), a symphony of bats cracking, gloves snapping, and fans cheering. But not everyone can be in the stands or in front of the TV when the game is on. Enter MLB broadcasts – the bridge between the diamond and the devout.
America’s pastime, MLB, crackles with history and anecdotes that resonate with fans. Each game is more than a contest; it’s a chapter in an ever-evolving story. The MLB broadcast brings this story to life, connecting fans across the globe to the on-field drama. Whether it’s a rookie’s first at-bat or a seasoned pitcher’s no-hitter, the broadcast captures every moment.
The experience of watching a live MLB game extends beyond the game itself. It’s about the community, the stats, the strategies – all facets meticulously woven into the fabric of the MLB중계. For those tuning in, the broadcast provides context, background, and expert analysis, making each pitch and hit more compelling. It’s a subtle art ensuring the viewer feels every ebb and flow of the game as if they were perched in the stands.
Expect no less than the highest quality commentary and visuals from MLB broadcasts. In recent years, technological advancements have elevated the viewer’s experience. High-definition cameras and cutting-edge graphics immerse fans in the game, while the sounds from the ballpark are as clear as if you were there yourself. It’s a marvel of modern broadcasting that allows fans to witness the trajectory of a home run or the spin on a curveball in stunning detail.
The satisfaction doesn’t end after nine innings. Post-game analyses offer a platform for discussions, debates, and a deeper dive into what just unfolded. Every play, decision, and moment can be dissected, giving fans food for thought until the next game rolls around.
In conclusion, MLB broadcasts are more than streams of a sport; they’re lifelines for aficionados. They conjure the magic of baseball direct to fans, allowing them to hang on every pitch and marvel at every homerun, nurtured by a commentary that stokes their passion for the game.
Q: What is an MLB broadcast?
A: An MLB broadcast is a live streaming or telecast of a Major League Baseball game, including pre-game and post-game coverage and expert commentary.
Q: Why is the MLB중계 so important for fans?
A: It connects fans worldwide to the thrill of the game when they can’t be there in person, offering a comprehensive and immersive experience of the game.
Q: How has technology improved MLB broadcasts?
A: Advances in high-definition cameras, graphics, and sound quality have enhanced the viewer’s experience, making it more immersive and detailed than ever before.
Q: Can I watch MLB games if I’m not in the United States?
A: Yes, MLB games are broadcast internationally, and fans can watch them through various online platforms and international networks.
Q: Do MLB broadcasts include analysis and commentary?
A: Yes, MLB broadcasts typically feature expert analysis and commentary before, during, and after the games to provide insights and deepen the viewer’s understanding of the game.…
The 80/20 Lifestyle
The 80/20 diet is a lifestyle that promotes healthy eating habits while allowing for indulgences. It’s not a feast-or-famine diet, but focuses on eating nutrient-dense whole foods. It’s also easy to incorporate into your daily routine.
The 80/20 lifestyle is a great way to teach moderation, and can help you build a positive relationship with food. However, it’s important to note that this diet may not work for everyone.
It’s not a fad
If you’re unsure whether the 80/20 lifestyle is right for you, talk to your doctor or dietitian. Your age, sex, weight, and activity level all play a role in what your diet should look like. Also, some diseases can get worse when you consume a lot of salt, fat, and sugar.
The 80/20 principle is based on the concept that most things come from the vital few and not the trivial many. This approach helps you identify the tasks that will yield the most profit and reduces wasting time, money, supplies, efforts, emotions, and energy. You can apply this strategy to your work, personal enrichment, and relationships. This way, you can achieve your goals with greater ease and efficiency. You can also find more enjoyment in life.
It’s not restrictive
The 80/20 lifestyle is not a feast-or-famine approach to food and can help you maintain a positive relationship with eating. It encourages healthy habits and makes it easy to eat healthfully while still enjoying the foods you love. You won’t need to count calories or use an app to monitor your diet and can easily fold treats into everyday meals. For example, you might sprinkle sugar on your grapefruit in the morning or have fresh whipped cream with your dessert. While it’s not a traditional weight loss diet, it can help you reach your ideal weight or maintain your current weight once you have achieved it.
Rent Vs Buy – What Lifestyle Can I Afford?
1. Rent or Mortgage
The decision to rent or buy is a big one that depends on your financial situation and goals. Don’t listen to people who say buying always makes more sense in the long run or that you’re throwing money away by renting.
The general rule of thumb is that you shouldn’t spend more than 30% of your gross income on housing. That’s a recommendation that dates back to national public housing regulations passed in 1969.
However, you need to factor in other costs, like furniture and utilities, when determining your budget. This can make the 30% rule seem unrealistic, especially at higher income levels.
3 Lifestyle Changes to Become Healthier
A healthy lifestyle looks different for everyone. It includes the little things you do daily to prioritize health and create lifelong habits that promote and sustain good health.
Eating a balanced diet, getting regular physical activity, and avoiding smoking are among the behaviors that can improve your health and increase your lifespan.
1. Eat a Healthy Diet
A healthy diet is important to ensure that you get all the nutrients your body needs for good health. It can also help reduce your risk of disease and maintain a healthy weight. Generally, healthy eating involves choosing foods and drinks that are low in fat, sodium (salt), and added sugars, while also consuming adequate amounts of fibre and protein.
A healthy dietary pattern should include lean meats, fish, poultry without skin, eggs, nuts, beans, vegetable oils, whole grains, fruits and low-fat dairy. The diet should be low in saturated and trans fats, and high in unsaturated fats and fibre. It should also contain less than 10% of calories from added sugars.
Changing your diet doesn’t have to be a huge undertaking. Rather, focus on making one or two small changes at a time. For example, if you want to cut down on your sugar intake, start by replacing your sugary beverages with water or unsweetened tea and coffee. You can then slowly begin to remove more unhealthy food items from your diet. Remember that a healthy diet is about making sustainable lifestyle choices that you can stick with for the long term. For more support with your diet and health goals, find a therapist who works with you on an individual basis.
2. Exercise Regularly
In addition to being good for your heart, bones and muscles, exercising regularly helps control weight, reduces stress, gives you energy and may help you sleep better. It also decreases your risk for chronic diseases that develop over time, such as type 2 diabetes and cancer.
Most people need to do at least 150 minutes of moderate-intensity physical activity (like brisk walking) on most, or preferably all, days of the week, and do muscle-strengthening activities on two or more days each week. However, if you’re not active now, it’s important to start slowly and steadily build up how much exercise you do over time.
You can increase the amount of physical activity you do by taking short bursts of activity throughout the day, for example by going for a walk after work instead of sitting down to watch TV, or by parking further away from your workplace so that you have to walk more to get there. You can also get more physical activity by swapping some of your daily activities for ones that involve more movement, such as walking or cycling to work instead of driving, using the stairs rather than the lift, or standing while working on a computer or when talking on the phone.
3. Get Enough Sleep
Sleep is a critical component of health and wellness. Getting enough quality sleep each night can help you maintain a healthy weight, boost your immune system and lower blood pressure. It can also improve your mood, and reduce stress levels. Getting adequate rest may even protect against heart disease, diabetes and depression. However, it can be difficult to get the recommended seven to nine hours of sleep each night. Work schedules, day-to-day stressors, a poor sleeping environment, and illness can all interfere with our ability to get the restful sleep we need.
To start, think about what a healthy lifestyle means to you. For some, it might mean walking to work instead of driving, eating a nutritious breakfast every morning and spending virtual or in-person time with loved ones on a regular basis. For others, it might mean training for and participating in two marathons a year, following a ketogenic diet, or never drinking a drop of alcohol.
Developing healthy habits can be challenging, but it’s worth the effort. Begin by making one small improvement to your daily routine – and stick with it. Over time, you can slowly build up the changes until you’re living the healthy life you deserve. You can even set a goal of trying out one new health behaviour every other month, and before long you’ll be among the healthiest ten percent of the population.
Why Zinc is Important in a Well-Balanced Diet and Supplements
Zinc supports immune function and is involved in cell growth, protein synthesis, DNA formation, and wound healing. It may also help protect against age-related vision loss.
Most people get the zinc they need from a well-balanced diet and multivitamin. But some people need more, including pregnant and breastfeeding women and children and those with conditions that affect zinc absorption.
Eat a Well-balanced Diet
Having a well-balanced diet is important for overall health and helps protect against diseases like Type 2 diabetes. A well-balanced diet includes eating a variety of foods from the 5 food groups daily in the recommended amounts. It is important to limit intake of foods high in saturated fat, added salt and added sugars (discretionary choices) as these can lead to weight gain, increased blood pressure, high cholesterol and other health concerns.
Zinc plays a role in many essential functions, including growth and development, protein synthesis and cell division. It also has antioxidant properties and helps reduce oxidative stress in the body.
Several studies have shown that people with Type 2 diabetes have lower zinc levels than those without the disease. Adding more zinc-rich foods to your diet may help improve your diabetes control and decrease your risk of developing complications like eye disease, heart disease and kidney damage.
Add Zinc-Rich Foods to Your Diet
Zinc boosts immune system function, promotes healthy cells and tissues, helps heal wounds, and supports a healthy reproductive system. Acute zinc deficiency is rare, but even mild deficiencies can slow growth and development, weaken immunity, cause skin rashes and diarrhea, and contribute to eye problems.
Zinc acts as an antioxidant, helping neutralize free radicals that damage cells. It also plays a role in carbohydrate, protein, and fat metabolism and aids nutrient absorption.
Legumes are high in zinc, especially garbanzos (also known as chickpeas). A cup of cooked garbanzos provides 11% of the Recommended Dietary Allowance of zinc for adults.
Shellfish are another great source of zinc. A 3-ounce serving of oysters contains over half the RDA for this nutrient. Other zinc-rich foods include dairy products, beef, poultry, pork, eggs, and nuts. To make sure you’re getting enough zinc, check the Nutrition Facts label of your food to see how much is in each serving. Also, check to see if the product is fortified with zinc.
Take a Zinc Supplement
Many people get the recommended amount of zinc in their diet through whole foods, but some may need to take a supplement. Zinc lozenges or syrup can help shorten the duration of a common cold, but more research is needed on their effectiveness for other symptoms. Zinc supplements also seem to reduce the risk of pneumonia in young children. It’s important to talk to your doctor about the right dose for you.
Zinc is involved in brain function and may reduce the risk of dementia, depression, and schizophrenia. It’s also important for eye health and can slow the progression of age-related macular degeneration (AMD). Clinical trials have shown that a combination of copper and zinc reduced the rate of AMD in some people. Zinc also can interfere with some medications, including antibiotics and corticosteroids, so it’s important to talk to your doctor about a safe dosage. Too much zinc can cause diarrhea, stomach cramps, nausea, and a metallic taste in the mouth.
Talk to Your Doctor
Zinc is a trace mineral—meaning your body needs super tiny amounts of it. Most adults need about 8 milligrams of it each day, though pregnant and lactating women require slightly more. Since zinc isn’t produced or stored in the body, it’s important to get it through your diet and supplements.
It’s rare to be deficient in this essential nutrient, but it can happen if you have digestive conditions like inflammatory bowel disease that prevent you from properly digesting food. Severe or prolonged diarrhea can also cause a zinc deficiency.
Some studies show that people with HIV who take zinc supplements have fewer infections, especially opportunistic infections, and better immune function. But more research is needed. Taking too much zinc (more than 40 mg per day) may interfere with the absorption of another important mineral, copper. That’s why it’s best to talk to your doctor about a personalized recommendation before trying high-dose zinc supplements. (Check out our hassle-free oral sprays to make it easier to encourage daily nutrient intake!) Fortunately, eating a well-rounded diet and taking a multivitamin usually provides all the zinc your body needs.
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