15 tips for lowering your cholesterol naturally

Many factors contribute to the development of heart disease or stroke. Genes and gender play a role, but for most of us, what we eat is an important factor as well. The good news is that a few small changes to your diet can help lower your cholesterol, which in turn will lower your risk for heart disease and stroke. Here are 15 heart-healthy eating tips to help you in the fight against high cholesterol.

1. Eat meat sparingly. Relegate meat to a minor part of your diet instead of making it the centerpiece of most meals. Trim off fat and skin from meats and poultry. Avoid fatty cuts of beef, pork, and lamb; instead choose lean meats, or substitute fish or skinless white-meat poultry. When dining out, choose a smaller portion of meat, or meatless pasta or fish dishes.
2. Opt for low-fat dairy products. Avoid dairy foods that contain whole milk or cream; instead, use low-fat or nonfat versions.
3. Watch the snacks. Choose low-fat snacks (homemade popcorn, carrots, dried fruits, or fresh fruits) instead of high-fat ones (potato chips and candy bars). Avoid store-bought bakery products unless they are explicitly low in saturated fats and free of trans fats.
4. Cut down on saturated fat in cooking. Use liquid cooking oils rather than butter or margarine. Use nonstick pans. Instead of frying your food, bake, broil, roast, steam, or stew. Discard drippings, and baste with wine or broth.
5. Avoid palm and coconut oils. Most vegetable oils are unsaturated, but these two contain mostly saturated fat. Choose canola, sunflower, safflower, corn, soybean, olive, and peanut oils.
6. Reduce dietary cholesterol. Strive to eat less than 200 mg of dietary cholesterol a day. Limit eggs to no more than four egg yolks per week; two egg whites can replace a whole egg in most recipes. Limit lean meat, fish, and poultry to no more than 6 ounces per day (a 3-ounce portion is about the size of a deck of playing cards). Stay away from cholesterol-rich organ meats, such as liver, brains, and kidneys.

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Can You Reverse Bone Loss in the Vertebrae?

If you have lost bone mass in your vertebrae and have been diagnosed with osteoporosis, you are at a higher risk of fracturing a bone. This condition needs to be addressed because a broken bone can land you in a nursing home and rob you of your independence. It is important to receive the right medical care to help stop and if possible reverse bone loss. A combination of lifestyle changes and medication can help you to manage this disease.

Step 1
Bone loss can be stopped and sometimes reversed with the right medication, such as bisphosphonates. According to the National Osteoporosis Foundation, bisphosphonates are antiresorptive medications. They slow the natural process of bone loss that your body goes through to create new bone. NOF states, "When people first start taking these medications, they stop losing bone as quickly as before, but still make new bone at a normal pace. Therefore, bone density may increase." There are various types and dosages of bisphosphonates available so you and your doctor will need to decide which treatment is best for you.
Step 2
Use hormone replacement therapy. Estrogen is a hormone that helps your bones stay strong, but your level of estrogen decreases with age. Taking estrogen alone or combined with progesterone can slow and possibly reverse bone loss. In addition, taking calcitonin may be useful. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, calcitonin ".. is a hormone produced by the thyroid gland that slows bone loss and reduces the risk of spine fractures. It has no serious side effects." Another hormone medication is Teriparatide which is a form of human parathyroid hormone that has also been shown to improve bone density. The websites below provide detailed information on all of the available medication options.

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High cholesterol levels linked to lower fertility

High cholesterol levels may impair fertility in couples trying to achieve a pregnancy, according to a study by researchers at the National Institutes of Health, the University at Buffalo (New York), and Emory University in Atlanta.

Couples in which each partner had a high cholesterol level took the longest time to reach pregnancy. Moreover, couples in which the woman had a high cholesterol level and the man did not also took longer to achieve pregnancy when compared to couples in which both partners had cholesterol levels in the acceptable range.

"We've long known that high cholesterol levels increase the risk for heart disease," said the study's first author, Enrique Schisterman, Ph.D., chief of the Epidemiology Branch at the Eunice Kennedy Shriver National Institute of Child Health and Human Development (NICHD), the institute that led the study. "In addition to safeguarding their health, our r
esults suggest that couples wishing to achieve pregnancy could improve their chances by first ensuring that their cholesterol levels are in an acceptable range."

The study findings were published online in JCEM, The Journal of Clinical Endocrinology and Metabolism.
Cholesterol is a waxy, fat-like substance found in all cells of the body. It's used to make a number of substances, including hormones and vitamin D. High blood cholesterol levels typically do not cause any signs or symptoms, but can increase the chances for heart disease.

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Work-related stress linked to increased blood fat levels, cardiovascular health risks

Spanish have studied how job stress affects cardiovascular health. The results, published in the 'Scandinavian Journal of Public Health', link this situation to dyslipidemia, a disorder that alters the levels of lipids and lipoproteins in the blood.

Experts have been saying for years that emotional stress is linked to the risk of suffering cardiovascular disease as a result of unhealthy habits such as smoking, an unsuitable diet or leading a sedentary lifestyle, among other factors.

Now, a study conducted by the Sociedad de Prevención de Ibermutuamur, in collaboration with experts from the Virgen de la Victoria Hospital (Malaga) and the Santiago de Compostela University, analyses the relationship between job stress and different parameters associated with how fatty acids are metabolised in the body.

The study, published recently in the Scandinavian Journal of Public Health, was conducted on a sample population of more than 90,000 workers undergoing medical check-ups.

"The workers who stated that they had experienced difficulties in dealing with their job during the previous twelve months (8.7% of the sample) had a higher risk of suffering from dyslipidemia," Carlos Catalina, clinical psychologist and an expert in work-related stress, said.

Dyslipidemia is a lipoproteins' metabolic disorder that can manifest itself in an increase in total cholesterol, low-density lipoproteins (LDLs) and triglyceride levels, in addition to a drop in high-density lipoproteins (HDLs).

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Short Strolls After Meals May Lower Diabetes Risk

Older adults at risk for getting diabetes who took a 15-minute walk after every meal improved their blood sugar levels, a new study shows.

Three short walks after eating worked better to control blood sugar levels than one 45-minute walk in the morning or evening, said lead researcher Loretta DiPietro, chairwoman of the George Washington University School of Public Health and Health Services in Washington, D.C.

"More importantly, the post-meal walking was significantly better than the other two exercise prescriptions at lowering the post-dinner glucose level," DiPietro added.

The after-dinner period is an especially vulnerable time for older people at risk of diabetes, DiPietro said. Insulin production decreases, and they may go to bed with extremely high blood glucose levels, increasing their chances of diabetes.

About 79 million Americans are at risk for type 2 diabetes, in which the body doesn't make enough insulin or doesn't use it effectively. Being overweight and sedentary increases the risk. DiPietro's new research, although tested in only 10 people, suggests that brief walks can lower that risk if they are taken at the right times.

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Dark chocolate 'can reduce risk of brain damage after stroke'

Dark chocolate can reduce brain damage following a stroke, a study suggests.Scientists have discovered that a compound called epicatechin, commonly found in dark chocolate, protects the brain against strokes by shielding nerve cells.They based their findings on tests in mice and hope the effects can be replicated in humans.The U.S. researchers gave the mice a dose of epicatechin - a flavanol - and then 90 minutes later induced a stroke in the animals by cutting off the blood supply to their brains.They found that the mice that had taken the epicatechin had 'significantly less' brain damage than those that had not.The researchers, from Johns Hopkins University in Baltimore, Maryland, also discovered that epicatechin had a protective effect when given to mice after they had a stroke.

Researchers from America's Johns Hopkins University say the findings could be important in the possible treatment of strokes.In fact, it was a better treatment than current drugs given to human stroke victims. Associate Professor Sylvain Doré said: 'Animals that had preventively ingested the epicatechin suffered significantly less brain damage than the ones that had not been given the compound.'While most treatments against stroke in humans have to be given within a two- to three-hour time window to be effective, epicatechin appaeared to limit further neuronal damage when given to mice 3.5 hours after a stroke. 
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