Cholesterol Levels can be Reduced Without Medications

Cholesterol, when excess in the body can lead to a myriad of health
ailments. It may cause plaque build-up and clog your arteries and
ultimately lead to cardiovascular diseases, heart attacks, strokes and
more. Crazy, right? If you want to know how to best protect yourself
from plaque build-up, then make sure to check the tips below for ways to
lessen your body’s cholesterol deposits.


Usually a doctor will order a cholesterol test, and when the results are
out, the doctor will take a look at a few numbers.

LDL (low density lipoproteins). This is what is referred to as the
“bad” cholesterol and is well-linked to the development of heart
diseases also if left UN-treated for long periods of time. So, if you
happen to have high LDL levels, relax, you still have time to reverse
this process and lower your results. For healthy people, usually the
goal is to have LDL levels of less than 130.

HDL (high density lipoprotein). In contrast, this is the ‘good”
cholesterol. Exercising regularly and proper weight maintenance helps
increase this number. The goal here is to get an HDL level of more than 40.

Triglycerides. Another type of “bad” cholesterol and is typically seen
as elevated with people who consume a high carbs or high fat diet. The
therapeutic goal for healthy adults is less than 150.

Total cholesterol is the combination of both your good and bad
cholesterol levels.

Ways to Lower Your Cholesterol Levels Minus the Medications

Now that you’re familiar to the fact that high cholesterol levels need
your attention, then you might as well employ some strategies to lower
those numbers. There are of course medications that can help you achieve
your goal, but if you want to do it the natural way and without the use
of any maintenance pills, then please feel free to discuss the following
tips with your doctor before proceeding with your plan.

1. Limiting your total cholesterol.

Your daily cholesterol threshold should be no more than 100 mg. Make sure to keep count of your intake by reading the labels of the food you eat. If reading labels is not your forte, ask a dietician’s help for some explanation and basic know how.

2. Steer clear of trans fat. This kind of fat is mostly included in
processed and fried foods, and sweets. Your daily diet should
contain as little amount of trans fats as possible to get your
cholesterol levels lowered.

3. Limit your saturated fat intake. Your saturated fat intake should be
no more than 5% of your total caloric intake for the day. That’s
roughly 10 grams a day for most people.

4. Limit carbohydrates. Make sure to eat a complete and balanced diet.
Eat complex carbohydrates that are easier to metabolize by the body
like brown rice and whole wheat breads instead of white ones. Lesser
carbohydrate intake will help lower your cholesterol levels and can
aid in achieving your weight loss goals too.

5. Increase fiber intake. For adults, the daily recommended fiber
consumption is a minimum of 5 servings of fruits and vegetables
(around 25 grams fiber). Fiber can also be found in oats, barley,
fortified cereals and whole wheats.

6. Limit alcohol consumption. This is a big source of fats and
triglycerides, not to mention calories which can make you gain
weight. So make sure that you limit your drinking, and if you must
drink, op for red wine which is a much healthier alternative to beer.

7. Consume Non-fat dairy.

8. Eat plant-based proteins such as tofu, soy beans and more.

9. Shed excess weight.

10. Exercise and strive to lead an active and healthier lifestyle.

8 Signs You May Have a Thyroid Problem

The thyroid, is a butterfly-shaped gland in your neck, which produces
hormones that are important for metabolism and brain activity. Signs and
symptoms of a thyroid problem are often vague, but if you notice any of
the following signs persisting, or have more than one of the symptoms,
endocrinologists recommend consulting a doctor. This is to request a
simple blood test to determine your hormone levels.

When your thyroid is dysfunctional, it can cause vast array of health
issues. That is why it is important to determine if you have any of the
following common symptoms that might indicate a thyroid issue.

signs of thyroid problem

1. Changes in Bowel Movement

Frequent constipation could be a sign of an underactive thyroid. Thyroid
hormones participate in keeping your digestive track running. If you
produce too little, things get backed up.

While an overactive thyroid can create the opposite effect. You will
experience a regular bowel movement, this is not diarrhea, but the need
to go more frequently, because everything is sped up.


2. Changes in Menstrual Cycle

Both overactive and underactive thyroids can disrupt a women’s menstrual
cycles. The nature of the changes depend on whether an individual is
suffering from hypothyroidism or hyperthyroidism.

Women with underactive thyroids may experience a lighter than normal
periods, and they may also miss periods altogether. While an overactive
thyroid can cause heavier than normal periods, or periods which usually
last several days longer than normal. The menstrual cycle itself may be
short, and spotting can occur.

3. Changes in Weight

If you have tried every low-carb, low-fat and low-calorie diet with
little weight loss success, then you might have hypothyroidism. An
underactive thyroid gland slows down your metabolism to the point of

With an overactive thyroid, or hyperthyroidism on the other hand,
patients usually cannot gain weight no matter how much they eat. An
overly active thyroids push your metabolism to warp speed, which causes
your body to burn calories like rocket fuel. Many patients also
experience unexplained weight loss.

4. Dry Skin

If your skin is dry and itchy, it can be symptoms of hypothyroidism. The
change in the skin texture and appearance is probably due to slowed
metabolism, which is caused by too little thyroid hormone production.
This can also reduce sweating.

Skin without enough moisture can become flaky and dry. Likewise, your
nails can become brittle and may develop ridges.

5. Fatigue

Feeling tired and having no energy are problems linked with lots of
conditions, but they are strongly associated with hypothyroidism.
Hypothyroidism is a disorder that is the result of too little thyroid

If you are still tired in the morning or all day even after a full
night’s sleep, that is a sign that your thyroid may be underactive. Too
little thyroid hormone that is coursing through your cells and
bloodstream means your muscles are not getting that get-going signal.

6. High Cholesterol

High levels of low-density lipoprotein or LDL cholesterol that have not
responded to exercise, diet or medication have been associated with
hypothyroidism. Elevated levels of the bad cholesterol can due to an
underactive thyroid.

Left untreated hypothyroidism can lead to heart problems, including
heart failure or an enlarged heart.

7. Joint and Muscle Pain

Unexplained pains and aches in your muscles and joints, following no
period of physical exertion, can be symptomatic of a thyroid condition.
These pains can be intense, which might interfere with normal activities
and inhibit the patient’s ability to perform movements within their
normal ranges of motion.

These symptoms can also manifest as muscle weaknesses, which leads the
specific muscle groups unable to carry normal workloads. Some
individuals experience tremors in their hands, which can become severe.
Swelling, pain and stiffness can also occur in your muscles and joints.

8. Swollen Neck

A visibly enlarged thyroid or swelling in your neck that leads to neck
pain and a gravelly voice can indicate thyroid disease. This condition
is called “/neck goiter/,” and it presents as a localized enlargement at
the base of your neck, which affects the skin and surrounding tissues,
protecting the actual thyroid gland.

But, the presence of a neck goiter does not necessarily mean that there
is a problem with the thyroid itself. This type of swelling simply means
that there is some underlying condition which is affecting the size of
your thyroid and causing it to grow. If it occurs in isolation without
the presence of other symptoms, it may not require treatment.



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