Many people can reduce cholesterol levels simply by changing what they eat, Harvard Medical School reports.
For example, if you are a fan of cheeseburgers, eating less meat (and leaner cuts) and more vegetables, fruits, and whole grains can lower your total cholesterol by 25 percent or more. Cutting back on saturated fat (found in meat and dairy products) and trans fat (partially hydrogenated oils) can reduce cholesterol by 5 to 10 percent.
Here are four steps for using your diet to lower your cholesterol.
• Stick with unsaturated fats and avoid saturated and trans fats. Most vegetable fats (oils) are made up of unsaturated fats that are healthy for your heart. Foods that contain healthy fats include oily fish, nuts, seeds, and some vegetables. At the same time, limit your intake of foods high in saturated fat, which is found in many meat and dairy products, and stay away from trans fats. These include any foods made with “partially hydrogenated vegetable oils.”
• Get more soluble fiber. Eat more soluble fiber, such as that found in oatmeal and fruits. This type of fiber can lower blood cholesterol levels when eaten as part of a healthy-fat diet.
• Include plant sterols and stanols in your diet. These naturally occurring plant compounds are similar in structure to cholesterol. When you eat them, they help limit the amount of cholesterol your body can absorb. Plant sterols and stanols are found in an increasing number of food products such as spreads, juices, and yogurts.
• Find a diet that works for you. When a friend or relative tells you how much his or her cholesterol level dropped after trying a particular diet, you may be tempted to try it yourself. If you do, and after a few months you discover that you’re not getting the same benefits, you may need to chalk it up to genetic and physiological differences. There is no one-size-fits-all diet for cholesterol control. You may need to try several approaches to find one that works for you.
Although diet can be a simple and powerful way to improve cholesterol levels, it plays a bigger role for some people than for others. Don’t be discouraged if you have followed a diet, but did not reach your goal blood level. Keep it up. Even if you do end up needing medication to keep your cholesterol in check, you likely will need less than if you didn’t make any dietary changes.
Does your pooch seem a little down lately? Maybe some music could improve his or her mood.
“Songs to Make Dogs Happy” was created by Skip Haynes and Dana Walden of the Laurel Canyon Animal Company — a Los Angeles-based record label that creates music exclusively about, for and with animals. They utilized the talents of an animal communicator to act as a translator to involve dogs directly in the creative musical process.
Canine focus groups selected from over 200 dogs nationwide were assembled and questioned by their communicator as to their preference in music and content. The dog’s responses were then used as guides for the creation of the music and lyrics resulting in a unique album of songs and interaction dogs love.
The music was then tested by individuals, rescue groups and the Laurel Canyon Animal Company for its rehabilitative and entertainment attributes for both dogs and dog lovers.
The music seems to help ease separation anxiety; settle dogs down when traveling; calm animals at shelters; help dogs in recovery; and strengthen the bond between owners and their dogs.
For more information, visit www.laurelcanyonanimalcompany.com.
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