Download Here are the top facts about fiber you need to know.

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THANK YOU FOR
DOWNLOADING
THIS E-BOOK
By taking the time to educate yourself about cholesterol you’re
taking a critical step towards becoming healthier! Our goal in
providing you with this e-book is to save you the time and hassle of
having to sift through lots of complex information. Even better, we
found nearly a dozen authors to provide their independent tips on
how to improve your cholesterol. Many of them came up with similar
answers. Each author provides a unique perspective though.
Lowering your cholesterol isn’t as hard as you think. We put
together this free e-book to help prove it! Small steps can
create big successes.
Topic Overview
Here are just a few of the topics
discussed in each of the 40 pages
of this e-book. We hope the book
opens the doors to further
research and better health!
Soluble Fiber
Insoluble Fiber
Oat Bran
Oatmeal
HDL Cholesterol
LDL Cholesterol
Saturated Fat
Table of Contents
Oat Bran
High Fiber Diet
Vegetable Protein
Best Diet for High Cholesterol - 10 Ways to Reduce LDL and
Increase HDL Cholesterol........................................................................4
Complex Carbohydrates
The Best Diet for High Cholesterol - Reduce LDL and Increase
HDL............................................................................................................9
Cinnamon
Lowering Cholesterol with Supplements and a Healthy
Diet.............................................................................................................13
Discover How to Raise HDL Cholesterol
Levels..........................................................................................................17
Guide to Coronary Heart Disease..........................................................20
Arteriosclerosis Treatment.......................................................................25
How and Why Fiber Does Magic in Your Body.....................................28
Fiber Facts..................................................................................................31
Unrefined Grains
Lower Alcohol And Caffeine
Intake
Monosaturated Fats
Omega-3 Fatty Acid
Vegetable And Seed Oil
Polyunsaturated Fat
Egg Cholesterol
Pysllium
Walnuts
Soybean Oil
Canola Oil
Leafy Green Vegetables
Vitamin B-6
Soluble Fiber Amounts in Food; Soluble Fiber and Health...................35
Vitamin B-12
A Sample Diet to Lower Cholesterol......................................................38
Vitamin B Niacin
Coronary Heart Disease
Arteriosclerosis
CONTACT INFO
Phone: 866-342-9328
Website: http://www.oathealth.com
Email: [email protected]
Plant Sterols
Almonds
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Lowering Cholesterol
Your journey starts with a single step
ince you’re reading this free
S
up on you. You never felt you
e-book, you probably know
weren’t living unhealthy. Now
someone with high cholesterol, or
your doctor’s now saying your
have been diagnosed yourself. If
cholesterol is too high.
This book is about how its
never too late to get healthy. You
can get healthier faster if you
know the right things to do. First,
know the health issues you’re
dealing with. Second, determine
the fast and practical ways to fix
address the issues. Fortunately,
we’ve found a few people who can
you’re like us, you started on the
overwhelming path of learning
about cholesterol. “What’s good;
what’s bad; how do I fix it?” You
have a lot of questions about the
help. In this e-book 10 different
authors share their ideas on
lowering cholesterol. Nearly all of
them point to one key lifestyle
change: eat more oats. You’$ be
right things to do. You might also
surprised how different your life can
feel a little behind the “eight ball”. be with one or two sma$ dietary
High cholesterol may have crept
changes.
Oat Bran Beta-Glucans
Lower Cholesterol; 67
Clinical Studies
Lisa Brown, Bernard
Rosner, Walter W. Willet, &
Frank M. Snacks conducted
an analysis of over 162 studies
to determine whether soluble
fiber truly had an effect on
cholesterol. 1512 clinical
research participants in oat
bran clinical studies. Those
same subjects found practical
dosages of oat bran, 2-10
grams per day, could lower
cholesterol 1.56ml/dl per 1
gram of oat bran soluble fiber.
Put another way, eating 10
grams of oat bran soluble
fiber (i.e. beta-glucan) could
lower cholesterol about 15ml/
dl over a reasonable period.
Brown et al filtered the
studies down to 67 by their
quality criteria. 25 of which
focused specifically on oat
bran beta-glucans.
-American Journal of Clinical
Nutrition
A NOTE ABOUT OUR LOW CHOLESTEROL GUIDE
This electronic book contains articles we
handpicked. We thought you’d find it more
“authors”. They are not medical practitioners. Their opinions
are based on their own experiences and research. Their
useful to have a one-stop resource. Since
opinions don’t necessarily reflect that of Oathealth.com.
heart health is an epic issue, there’s a lot of
The articles are not medical advice. The products and
different advice available. The contributing
statements haven’t been reviewed by the FDA. Always
authors of this electronic book are just that,
consult your doctor regarding cholesterol.
© 2008 OATHEALTH.COM ALL RIGHTS RESERVED
PAGE 3
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Best Diet for High
Cholesterol - 10 Ways
to Reduce LDL and
increase HDL
Cholesterol
BY ANNE WILDE
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PAGE 4
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THE BEST DIET FOR HIGH CHOLESTEROL 10 WAYS TO REDUCE LDL AND INCREASE
HDL CHOLESTEROL - BY ANNA WILDE
Do you worry about your own or someone else’s
negatively affected by dietary
high cholesterol levels? Research shows that diet
cholesterol. If you have high
change can make a big difference in improving heart
LDL cholesterol or a
health. So what is the best diet for high cholesterol?
family history of heart
Here are 10 ways which may reduce LDL, increase
disease you could well be
HDL cholesterol and prevent heart disease.
in the group. Most people
Cholesterol has been a hot heart health topic for
can effectively moderate
as long as I can remember. As a child I remember my the absorption and
Dad swearing off that deadly cholesterol packed
discharge of cholesterol, with the help of the
peril, eggs, and liberally sprinkling lecithin all over
gallbladder.
his breakfast cereal. But what is the truth about
cholesterol? (More on eggs later...)
We now know that for optimal heart health we
1) Reduce dietary cholesterol from
saturated fats, especially animal products. Choose
lean meats and trim off fatty edges and chicken skin.
want to increase HDL cholesterol, (the ‘goodie’),
If you want to lower LDL cholesterol levels, it is best
which assists in the prevention of heart disease, and
to limit intake of saturated fats. LDL is higher in
decrease LDL cholesterol, (the ‘baddie’), which
meat eaters than vegetarians. One study of
contributes to atherosclerosis.
vegetarians showed that when they ate beef regularly
Recent studies indicate that the following factors
contribute to the best diet for high cholesterol.
Note: Research tells us only ¼ of the population are
for four weeks, their total cholesterol rose by 19%,
while the good HDL cholesterol remained
unchanged.
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2) Eat a high fiber diet. Eating plenty of fiber improves your metabolism of fats and cholesterol. High
fiber foods have been found to be especially helpful in lowering LDL cholesterol. Here are our top fiber food
picks for you to include in the best diet for high cholesterol.
Oats and oat bran - eating 1 ½ cups of cooked oats provides enough fiber to lower cholesterol. Use
whole oats when possible, soak them overnight and cook into a creamy satisfying oatmeal in the morning. Or
try Bircher Muesli!
Fresh vegetables and fruit, both raw and cooked. These are some of the most helpful healthy
heart foods: broccoli, garlic, ginger, kale, Chinese greens, parsley, red peppers, sprouts, lemons, blueberries,
apricots, raspberries, mangos and papaya.
Vegetable protein. This means more beans! Legumes are a good source of low fat vegetable protein.
Replace a few meaty meals each week with flavorsome savory bean casseroles, salads, soups and stews.
Choose complex carbohydrates and unrefined grains. Not
only do they provide more fiber, they also have a lower glycemic index
and therefore regulate blood sugar levels. Insulin resistance and
diabetes are indicated in the package of conditions contributing to
heart disease.
3)Let go of the caffeine hit. Yes, we know coffee is a sublime pickme-up treat for many people. However the facts speak - if you want to
give your heart the best chance, drop the coffee addiction. One study
showed that cholesterol levels lowered by 10% over 5 weeks in all caffeine abstainers.
4) Spice up your life. Research indicates cinnamon has proven heart protecting and healing properties.
Cinnamon assists in the breakdown of bile sales which can reduce cholesterol. Generally using more spices
and herbs to flavor your food allows you to reduce processed salt usage. If you eat a primarily whole food
diet (minimal food in packets) you will need some extra salt use unprocessed mineral rich sea salt.
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5) Moderate Alcohol intake. You have heard the stories that your heart likes a regular glass of wine.
It’s true that a little each day, with a meal, can benefit heart health. This means two glasses or less!
Anything more for women will increase the risk of liver disease and increase the risk of breast cancer by a
whopping 60%.
6) Replace saturated fats with monounsaturated fats, particularly olive oil. Unlike most other
vegetable and seed oils, olive oil does not affect your good HDL cholesterol. This is why the olive oil rich
Mediterranean diet gained popularity in the healing of high cholesterol.
7) Eat more omega oil loaded fish. Studies are clear that HDL levels are highest in fish eaters.
8) Stop deep frying and avoid heating vegetable and seed oils. Vegetable and seed oils are fragile
and easily damaged by heat. Once damaged and unstable, these fat molecules may boost LDL cholesterol
levels.
9) Use polyunsaturated fats like vegetable and seed oils in smaller amounts. Popular cooking
oils like canola, soya, and sunflower do not usually help your cholesterol. They can be consumed in smaller
quantities, providing you have an antioxidant rich diet (lots of vegetables and fruit). Plenty of antioxidants
seem to balance the negative effects of polyunsaturated fats.
10) And remember, some fat is good! Becoming the anti-fat police is dangerous and depressing. Focus on
the type of fats you consume instead. It is vital that you do eat healthy fats in your diet. Your body needs
healthy fats for connective tissue repair, brain function and healthy cells. The best fats are
monounsaturated (olive), omega oils and smaller amounts of polyunsaturated fats from nuts and seeds.
11)Lifestyle choices are equally important as diet. For the best chance of lowering LDL cholesterol
stop smoking and get moving. 30 minutes exercise most days of the week and a smoke free body can raise the
HDL cholesterol and lower LDL cholesterol.
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12)You do have the power to be healthier, by choosing the best diet for high cholesterol and
combining this with positive lifestyle choices. Inevitably the recommendations here may assist you to feel
better and have more energy in all areas of your life. Be good to yourself. You deserve it!
13) About eggs and cholesterol... Researchers from the University of Connecticut reported in 2006
that people’s bodies digest the cholesterol from eggs in a way that is least likely to harm the heart. This is
partly because eggs contain half monounsaturated fats (like olive oil) ,which supports HDL cholesterol. So
the LDL is balanced by the HDL. They also discovered that the cholesterol molecules are larger in eggs
and less likely to become arterial plaques.
NEXT UP:
“The Best Diet for High Cholesterol - Reduce LDL and Increase HDL”
About
the
Author
ABOUT ANNE WILD Copyright Wild Health and Anna Wilde 2007
Get Anna’s healthy recipes to stay motivated and eat better. Check out
simple healthy recipes like: Gluten Free No-Bake Chocolate
Zucchini Cake and Healthy Baked Wedges
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PAGE 8
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The Best Diet for
High Cholesterol Reduce LDL and
Increase HDL
BY DR. JOHN ANNE
© 2008 OATHEALTH.COM ALL RIGHTS RESERVED
PAGE 9
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THE BEST DIET FOR HIGH CHOLESTEROL 10 WAYS TO REDUCE LDL AND INCREASE
HDL CHOLESTEROL - BY DR JOHN ANNE
Cholesterol is produced in our liver. This is
waxy, fatty substances that aids in strengthening
cell walls, forming nerve sheaths, and producing
hormones. However, excessive production of
cholesterol is harmful to our body and eventually
it is apparently fatal in most of the cases, because
it heightens the risk of heart diseases and strokes.
A healthy diet is known to reduce the risk of
FURTHER READING & RESOURCES:
Image: Arteriosclerosis, hardened coronary artery
“The New 8-Week Cholesterol Cure” by Robert E. Kowalski is a
great read. Robert suffered 2 heart surgeries and is a medical
raising high blood cholesterol. So, you should always
journalist. He put his knowledge and experiences to work by
take a great care of your regular diet.
producing a new book that can help anyone understand how
to improve their heart health.
If you have a high cholesterol level, you should go
through a strict healthy diet to lower cholesterol along
with medication. Research shows that a controlled diet increases the possibility to lower cholesterol level to a
great extent. But it is not mandatory that if you follow a strict diet to lower cholesterol level in blood, it means
that you are compromising with your taste. Rather the situation can be entirely different. You may experience
an exciting healthy diet to lower cholesterol. Let us find how:
Eat breakfast rich in fiber
Prepare your breakfast by adding fruits, oatmeal as well as whole grain muffins. To make an effective
preparation, you may count blindly on oat bran and rice bran, truly. Oat is especially effective because it
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contains soluble fiber. It particularly reduces low density lipoprotein (LDL), that is, the ‘bad’ cholesterol.
Soluble fiber is also available in kidney beans, apples, psyllium, pears, prunes, barely and brussels sprouts. It
is always recommended that you should switch to wholegrain breads, muffins, waffles, pancakes, and bagels.
Soluble fiber works following a complex mechanism of reducing absorption of cholesterol in the
intestines. The mechanism is based on the binding of bile and dietary cholesterol in the body so that it can
be excreted from the system. Hence if you can add soluble fiber in your diet, it will definitely switch your
regular diet to a healthy diet to lower cholesterol level in your body. If you can add 5-10gm of soluble fiber in
your diet, it will certainly reduce LDL cholesterol to 5%. If you take a minimum of one and half cup of
cooked oatmeal, it will give you 4.5gms of fiber. So positively it will enhance your body system by lowering
your cholesterol level.
Add walnuts and almonds to your diet
Walnuts contain high polyunsaturated fatty acid that aid in reducing blood cholesterol significantly. It
also enhances blood circulation in the body by making the blood vessels more elastic. Almonds also play the
same role and it shows result even within 4 weeks span.
If one-fifth amount of calories in the diet to lower cholesterol comes from walnut, it will certainly lower
the cholesterol level in the blood more than 12 percent altogether.
Nuts are really useful and healthy for diet because only a handful of them truly suffice for optimum
supplement of calories in our body. Instead of having diet full of saturated fats such as meats, cheese or
croutons, it is always advisable to replace them with almonds or walnuts.
Have Fish with Omega-3 Fatty Acids
Research reveals that Eskimos have a lower degree of heart problems than any other individuals living at
the same continent. It is shown in research data that Eskimos consume less saturated fat in their diets and
depend on more omega-3 fatty acid based diet. This is usually found in fish whale as well as in seal meat.
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Apart from that, you can add salmon, mackerel, sardines, lake trout and albacore tuna in order to make an
ideal diet to lower cholesterol.
Omega-3 fatty acid is well-recognized for its ability to lower triglyceride consumption in our system. It
also helps protecting heart by reducing blood pressure and risk of blood clots.
Well, it is not that you can switch your diet to that of Eskimos, but certainly you can do something to
feed you up with omega-3 fatty acid, so that you can take a real good care of your heart and health. You can
easily find omega-3 fatty acid in walnuts, soybean oil and canola oil.
NEXT UP:
“Lowering Cholesterol with Supplements & a Healthy Diet”
About
the
Author
ABOUT DR. JOHN ANNE Copyright Dr. John Anne 2007
Dr John Anne is an herbal specialist with years of experience and
extensive research on herbs and alternative health. If you are looking for
more information, read about Low Cholesterol Diet at
AyurvedicCure.com is the World’s Largest Alternative Health Portal.
You can also Participate in Health Questions & Answers, Discussion
© 2008 OATHEALTH.COM ALL RIGHTS RESERVED
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Lowering Cholesterol
with Supplements & a
Healthy Diet
BY STEVEN A. JOHNSON
© 2008 OATHEALTH.COM ALL RIGHTS RESERVED
PAGE 13
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LOWERING CHOLESTEROL WITH
SUPPLEMENTS AND A HEALTHY DIET
BY STEVEN A. JOHNSON
There are many factors and steps you can take to
maintain a healthy cholesterol level. The importance
of maintaining a healthy cholesterol level are simple,
it can greatly reduce the risk of cardiovascular
disease, in other words, protecting the heart that
keeps us alive.
Let’s discuss cholesterol and what it means to us.
Cholesterol is a fatty wax like substance that goes
through our bloodstream. It
requires a water soluble protein transport carrier from the liver to all the necessary
parts of our bodies, and then returning to the liver for breaking down and
elimination. Combined protein and cholesterol, known as lipoproteins, can be HDL
(high-density) or LDL (low-density).
HDL is referred to as “good cholesterol”. This type is responsible for returning extra
cholesterol not being used to the liver, ready for the breakdown process. This
cholesterol type is good only because it enables the excess to be disposed of.
LDL works in a different way. LDL is responsible for transporting cholesterol to all
the necessary organs and tissues in our body from the liver.
So what does all this mean to my cardiovascular system? LDL is the problem type of cholesterol when
there is more than needed and HDL cannot remove it from our blood vessels and arteries. When the excess
amount of cholesterol cannot be removed, it builds up into a plaque-like substance and it starts to clog the
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artery walls. When this happens, this leaves a lot of room for diseases. With our arteries clogged, there is no
possible way we are giving the correct transport of blood to all of our essential organs.
Without a clean blood flow, there is a chance the arteries will become clogged which results in higher
blood pressure and can drastically affect our health. With clogged arteries, we are open up to diseases such
as cardiovascular disease, a heart attack, strokes and paralysis.
Now that we know the dangers of high cholesterol, how do we lower it to prevent diseases? A correct
diet and regular exercise is an excellent place to start.
A proper diet is the first step to lowering or even preventing high cholesterol. There are foods that we
eat everyday that are good for us, but some of the foods we love most can cause the most damaging.
Leafy green vegetables are a good source of nutrients to fight off diseases and to maintain a healthy
protein level.
Such greens are broccoli, spinach and green beans. Lettuce is also good, although there are not nearly
enough nutrients in just lettuce alone. One factor I want to mention when eating your vegetables is to chew
your food well. In order to get the most out of our greens, we need to chew them really well, extracting the
natural nutrients.
Switching to healthier cooking oils is another step towards lowering your cholesterol. Olive oil and
walnut oil are the best cooking oils you can use.
Some other essential foods we can eat to help with cardiovascular disease are baked or grilled fish, fruits
and berries and nuts; including walnuts, pecans and peanuts.
Avoiding certain types of food is another way to help lower cholesterol. Red meats and dairy products
that have not been reduced of fat may be the first thing to take out of our diet. Although there is protein in
these foods, too much of a good thing can be too much.
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Adding whole grains to your diet has been known for years to help reduce high cholesterol. The benefits
of whole grain are that it is a soluble fiber that will lower LDL (the bad one) and raise the good type of
cholesterol, HDL. Oat bran and other whole grain foods are not the only source to
get a good amount of fiber into our bodies to lower LDL. Other sources of fiber include barley, beans
and green peas.
Although there is almost no substitute to a proper diet, there are some excellent supplements on the
market today that have proven results to lowering cholesterol.
Supplements, as in vitamins and minerals, can really help with cholesterol. Not everyone has the time or
dedication to reduce cholesterol with a proper diet. When choosing a supplement, here are some of the
ingredients to look for in a quality product targeted to lowering cholesterol.
NEXT UP:
“Discover How to Raise HDL Cholesterol Levels”
About
the
Author
ABOUT STEVEN JOHNSON
Steven Johnson is committed to helping people maintain healthy and
effective lifestyles. For more information on a fiber rich diet and other
health supplements please visit his website Alternative Health
Supplements.
© 2008 OATHEALTH.COM ALL RIGHTS RESERVED
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Discover How to
Raise HDL
Cholesterol Levels
BY NORMAN KAYS
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DISCOVER HOW TO RAISE HDL
CHOLESTEOL LEVELS - BY NORMAN KAYS
How to raise HDL cholesterol levels is an
important issue to understand because it can
lower your risk for heart disease. The main
defense against heart disease was to lower high
total cholesterol and LDL cholesterol levels. It
is now evident that a low level of HDL is a
major risk factor for cardiovascular heart
disease. If your HDL level is less than 35mg/dl
you are at risk. The
three bad boys are
total cholesterol, ldl cholesterol and hdl cholesterol.
HDL is the good cholesterol. This high density lipoprotein removes excess
cholesterol from your blood and takes it to the liver for further decomposition.
You should remember that an over abundance of cholesterol results in the
formation of plaques in your arteries and causes blockage to blood flow. HDL is the
agent which facilitates the removal of LDL cholesterol. Your objective is to raise
HDL and lower LD
Tips to raise HDL: Do not eat foods that contain trans fats. Avoid foods with labels that say
hydrogenated or partially hydrogenated fats. Stay from snacks like cookies, doughnuts and potato chips. Use
monosaturated fats such as in canola and olive oil. Avoid refined carbohydrates--sugar, white flour. Eat
soluble fibers--whole grains, oats, oat bran, brown rice, fruits and vegetables. Increase your intake of fish
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that are rich in omega 3 fatty acids--salmon, tuna. Eat onions. Develop a regular exercise program. Loose
weight. Quit smoking
Remember that you can reduce your risk for a heart attack by increasing your HDL level. A life style
change is the key to managing your health. You should always consult your doctor for any proposed change
to your normal routine. It has been observed that if you exercise, follow a healthy diet and do not smoke
your chances for health problems diminish. You should do things in moderation and not bull doze into
anything.
One of the most known supplements is in the form of fish oils, called Omega-3 fatty acids. This is a
stand alone supplement, yet it is in most of the cholesterol lowering supplements out there.
Vitamin B-6 and B-12 are also great supplements. Another proven B vitamin, Niacin, also reduces LDL
and raises HDL. If you plan on taking this, take as directed as too much can cause damage to the liver.
Vitamin E is a simple vitamin that will not cause damage in excess. In some cases, just a little extra
vitamin E can reduce cholesterol levels.
If you feel you might have high cholesterol, please consult your doctor for tests and before taking a
NEXT UP:
“Guide to Coronary Heart Disease”
About
the
Author
ABOUT NORMAN KAYS
Norman Kay is a contributing health care writer. He has create a
website dedicated to cholesterol information
© 2008 OATHEALTH.COM ALL RIGHTS RESERVED
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Guide to Coronary
Heart Disease
BY DAVID COWLEY
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GUIDE TO CORONARY
HEART DISEASE
BY DR DAVID COWLEY
Coronary heart disease (CHD), also known as coronary
artery disease (CAD) and Atherosclerotic heart disease,
and Arteriosclerosis, is a disease affecting the walls blood
vessel. This disease may be one of the most easily
preventable diseases of the modern civilization in the 40
to 70 age group. It is characterized by the thickening and
Image: Coronary Angiography
hardening of the arteries. This loss of elastically and
narrowing of the arteries can lead to high blood pressure and if left untreated, increases the chance of a
stroke and a heart attack.
Coronary heart disease typically begins in early adolescence but is rarely diagnosed until late in life
usually after to a stroke or heart attack. Early diagnosis and treatment can stop the progression of Coronary
heart disease and prevent a medical emergency.
Causes of Coronary Heart Disease include obesity, smoking, high blood, diabetes, and lack of physical
activities, menopause in women, advance age (65 or older), and some types of infections of the artery walls.
Males are more prone to this disease than women.
Symptoms leading to coronary heart disease may not always be easily readable and if you show any of the
symptoms, seek medical advice as soon as possible. Some of the symptoms are chest, pain, shortness of
breath, cyanosis (blue color under the finger nails and around the lips)
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An ounce of prevention is worth a pound of cure. Prevention is always better then treatment, one should
try and have regular check ups and follow the doctor’s advice. Knowing that you are at risk for a heart
problem may save you from being faced with an emergency situation and possibly death.
Some of the things you can do to preventing coronary heart disease include decrease your cholesterol
level, maintain your ideal body weight, maintain a healthy diet and exercise. Health is our most valuable
possession, which often cannot be bought back once lost.
Common Vitamins and over the counter products can help with coronary heart disease such as Vitamin
C, Vitamin E, Eico-Sapentaenoic Acid, Oat Bran, Sytrinol, Pantothenic Acid, Niacin, Policosanol and
Antioxidants.
Vitamin C has show to reduce cholesterol levels and lowers high blood pressure.
Vitamin E improves circulation and promotes normal blood clotting. Vitamin E is also known to help the
red blood cells to live longer and keep them from breaking down too soon.
Studies of the Greenland Eskimos lack of heart attacks have show that Eico-Sapentaenoic Acid lowers
blood cholesterol considerably, even more than polyunsaturated fat does. It also triggers a major drop in
triglycerides.
Sytrinol are known to be useful in helping maintain a healthy cholesterol level in the body by reducing
triglycerides and low-density lipoprotein (LDL) levels.
Oat bran muffins lower blood cholesterol among healthy college students by almost 10
percent.
Pantothenic Acid is another form of nontoxic B vitamins. Pantothenic Acid is critical in the metabolism
and synthesis of carbohydrates, proteins and fats.
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Niacin is the closest thing available to a perfect treatment that corrects most causes of coronary heart
disease. Niacin blocks the release of fatty acids from fat cells. Niacin plays a critical role in energy
production, gene expression, and hormone synthesis. You cannot live without it.
Niacin also tends to shift LDL particle distribution to larger particle size and improve HDL functioning.
Policosanol is a natural supplement derived from sugar cane. Policosanol promotes healthy platelet
function and helps to maintain normal cholesterol levels in the human body.
Natural antioxidants are abundant in fruits and vegetables such as, apples, blueberries, broccoli, cherries,
cranberries, grapes, spinach, and Spirulina a blue-green algae.
Patients at risk for arteriosclerosis-related diseases are increasingly being treated prophylactically with
low-dose aspirin.
Lifestyle changes can also lower the risk of medical emergencies do to arteriosclerosis. Quit smoking, eat
healthy foods, weight loss and get regular exercise. This treatment is often problematic for many to achieve
and continue for the long term.
If you are at risk from Congestive Heart Disease then find a good health care professional prior to
starting any type of home treatment.
Always consult your doctor before using this information.
This Article is nutritional in nature and is not to be construed as medical advice.
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NEXT UP:
“Arteriosclerosis Treatment”
About
the
Author
ABOUT DAVID COWLEY
David Cowley has created numerous articles on heart disease. He has
also created a Web Site dedicated to heart disease and how to treat
them. Visit Heart Disease
© 2008 OATHEALTH.COM ALL RIGHTS RESERVED
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Arteriosclerosis
Treatment
BY DAVID COWLEY
© 2008 OATHEALTH.COM ALL RIGHTS RESERVED
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ARTERIOSCLEROSIS
TREATMENT
BY DAVID COWLEY
Arteriosclerosis is a disease affecting the arterial
human blood vessel. Arteriosclerosis may be one of
the most easily preventable diseases of the modern
civilization in the 40 to 70 age group. Coronary
Arteriosclerosis is the blockage and narrowing of
the blood vessels and is commonly referred to as
hardening of the arteries. It is characterized by the
Image Source: ABC Health and We$being
thickening and hardening of the arteries. This loss
of elastically and narrowing of the arteries can lead to high blood pressure and if left untreated, increases the
chance of a stroke.
Arteriosclerosis is commonly referred to as a “hardening” or “furring” of the arteries. Arteriolosclerosis
(hardening of small arteries, the arterioles) is the result of collagen deposition, but also muscle wall
thickening and deposition of protein (”hyaline”).
Arteriosclerosis is characterized by the constant accumulation fatty substances called plaques on the
arterial walls. These complications are chronic, slowly progressing and cumulative. This plaque buildup is
usually found in most major arteries of the human body.
The blockage mainly consists of plaques or fatty deposits containing large quantities of cholesterol and
triglycerides. Triglycerides are simply another form of fat circulating in the blood instead of stored
someplace. Unlike cholesterol, triglycerides are made in the body principally from carbohydrates eaten.
Evidence has increased that people with diabetes, despite certainly not having clinically detectable
Arteriosclerosis disease, have more severe debility from Arteriosclerosis events over time than even nondiabetics.
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Arteriosclerosis typically begins in early adolescence but is rarely diagnosed until late in life usually due
to a stroke or heart attack. Autopsies of healthy young men who died during the Korean and Vietnam Wars
showed evidence of the disease. Early diagnosis and treatment can stop the progression of arteriosclerosis
and prevent a medical emergency.
According to United States data for the year 2004, for about 65% of men and 47% of women, the first
symptom of Arteriosclerosis disease is heart attack or sudden cardiac death (death within one hour of onset
of the symptom) or the obstruction of arteries supplying the brain result in a stroke.
These events are life-changing, and often result in irreversible loss of function because lost heart muscle
and brain cells do not grow back to any significant extent, typically less than 2%.
Research has shown that lowering cholesterol and triglycerides in the blood will lower the chance of
coronary arteriosclerosis. Non-pharmaceutical means are usually the first method of treatment, such as
cessation of smoking and regular exercise.
NEXT UP:
“How and Why Fiber Does Magic in Your Body”
About
the
Author
ABOUT DAVID COWLEY
David Cowley has created numerous articles on heart disease. He has
also created a Web Site dedicated to heart disease and how to treat
them. Visit Heart Disease
© 2008 OATHEALTH.COM ALL RIGHTS RESERVED
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How and Why Fiber
Does Magic in Your
Body
BY RUDY SILVA
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HOW AND WHY FIBER DOES MAGIC IN YOUR
BODY - BY RUDY SILVA
Since you eat fiber all of the time, then it would be a
good idea to really understand what fiber is and what it
does in your body. Both fruits and vegetables have fiber
but they have different kinds of fiber. Fiber is the form or
structure of the plant, it’s the part the makes up the walls
of cells. Fiber gives form to plant cells and to the plant.
When fiber enters the stomach, stomach acid and
digestive enzymes cannot break it down. It remains in take
until it reaches the colon. There in the colon, fiber is
partial digested by the good bacteria allowing the good
bacteria to multiply and make you healthier.
Fiber consists of many different substances and forms.
It can be hard or rigid and soft and gummy. The hard fiber
is called insoluble cellulose and found mostly in vegetables and grains, whereas, the soft fiber, soluble fiber, is
found in fruits and vegetables.
It is recommended that you eat between 25 to 45 grams of fiber. The larger you are the more fiber you
should eat. Most of the soluble fiber, fruits, should be eaten in the morning, since it digests faster and helps
you to detoxify your body. Insoluble fiber, in vegetables, should be eaten during lunch and dinner. They
combine with your protein and carbohydrates to form stools that move quickly through your colon. This
helps you avoid constipation.
Here are some of the magical properties that fibers have in your body:
Soluble fiber attracts, collects and hold fats, cholesterol, toxins, and other colon wastes.
They stimulate peristaltic action in the colon preventing constipation. They act as a cleaner scraping waste
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off your colon walls. They help you lose weight by absorbing fats and toxins and preventing them from being
reabsorbed. They also make you feel fuller after a meal. They slow down the absorption of sugar or simple
carbohydrates by holding them in the fiber matrix. They move stools faster through the colon, preventing
excess carbohydrates from being absorbed. They help you prevent colon cancer by moving toxic stools
quickly out of your body.
It is best to use natural fiber and not processed fiber that you find in over-the-counter products.
Processed fiber is changed by the heat, pressure, and chemicals when it is converted into a powder. Many of
the nutrients in fiber are lost and its electrical valve is lost and not available for your body.
If you are not eating very many raw fruits or vegetables then your health will suffer. Start using them, but
you will find that they will create more gas and bloating, since you are not use to eating them. Start adding
them slowly to your diet. It is best to use fresh and organic fruits and vegetables. This is type of produce
that the body needs because of the electrical activity in the fiber and in all of its nutrients.
NEXT UP:
“Fiber Facts”
About
the
Author
ABOUT RUDY SILVA
Rudy Silva, nutritionist and writer of natural remedies, gives you more
tips on fiber and colon health. Go to these constipation sites for more
information: http://www.constipationcured.info and http://www.stopconstipation.com
© 2008 OATHEALTH.COM ALL RIGHTS RESERVED
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Fiber Facts
BY VINCE DELMONTE
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FIBER FACTS
BY VINCE DELMONTE
If you are trying to create a healthy diet for yourself, you
cannot overlook the importance that fiber will play. The main
benefits you’ll receive from dietary fiber include improvement
in the cardiovascular and digestive system along with providing
a high degree of satiety.
Unfortunately, in today’s world of over-consumption of
processed foods, fiber is often one thing many individuals are
really lacking.
Here are the top facts about fiber you need to know.
Promotion Of A Healthy Digestive System
Fiber’s primary role in the body is going to be to help promote a healthy digestive system. It does this by
helping to keep the intestines in proper working order and prevent the accumulation of cholesterol along
the lining.
Lowering Your Bad Cholesterol Levels
Another thing fiber will do, is help to decrease the level of LDL cholesterol that’s seen in the blood. It
does this by binding with the dietary cholesterol you take in while it’s in the small intestine and then
removing it from the body.
Therefore, a diet rich in fiber can be a very good defense against the heart disease.
Fiber And Weight Loss
Women who are consuming high fiber diets on a regular basis generally maintain a much lower weight
than those who don’t, simply because they typically consume fewer total calories as a result.
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Because it takes fiber a long time to be digested by the body, this means you will stay feeling fuller longer
than if you would have done without it.
Since it is your end of the day total calorie intake that determines weight gain or weight loss, this is
absolutely essential for weight loss.
Getting Enough Fiber
It’s recommended, when it comes to being sure you are getting enough fiber in your diet, to try and
average 14 grams per 1000 calories you eat. Most women will have diets consisting between 1500 and 2000
calories, depending on your body weight and activity levels, so that will translate to 21-28 grams of fiber total.
Increase Your Intake Slowly
Be sure that if you have not been eating much fiber in your diet at all in the past few months, increase
your intake slowly. If you go from eating very little fiber a day to getting a very high dose, you will likely
suffer from extreme digestive upset and will not feel well at all.
Try and increase the consumption over the period of a few weeks to ease this process.
Soluble Fiber
Soluble fiber is the type that plays the more predominant role in the lowering of bad cholesterol levels
and is fully broken down the by the body. Sources to try and aim to consume include oat bran, oatmeal,
beans, peas, rice bran, barley, and fruits.
Insoluble Fiber
Insoluble fiber, on the other hand is not digested by the body and rather, helps to slow down gastric
emptying, causing that increased satiety effect discussed above. This is what will provide the biggest benefit
when it comes to weight control for you.
Good sources of this type of fiber include whole-wheat breads, whole-wheat pasta, brown rice, wheat
bran, cabbage, beets, carrots, Brussels sprouts, cauliflower, and the skin of apples.
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So, be sure you do not overlook the importance of fiber in your diet. If you do get your consumption
levels in line, you will most definitely notice a change in how you feel, and more than likely, a change in how
you look as well.
Since it is your end of the day total calorie intake that determines weight gain or weight loss, this is
absolutely essential for weight loss.
NEXT UP:
“ Soluble Fiber Amounts in Food; Soluble Fiber and Health”
About
the
Author
ABOUT VINCE DELMONTE
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny
Guy Secrets To Insane Muscle Gain. He specializes in teaching skinny
guys how to build muscle and gain weight quickly without drugs,
supplements and training less than before.
© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved
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Soluble Fiber
Amounts in Food;
Soluble Fiber and
Health
BY JUDY WELLSWORTH
© 2008 OATHEALTH.COM ALL RIGHTS RESERVED
PAGE 35
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SOLUBLE FIBER
AMOUNTS IN FOOD:
SOLUBLE FIBER AND
HEALTH BY JUDY
WELLSWORTH
Fiber is an extremely important element for everybody’s
health. Fiber diets help in the smooth working of our digestive
system. Similarly soluble fiber is also a very important element
in the diet. The soluble fiber prevents from stomach disorder
like constipation and diarrhea. The fiber in soluble form helps
us in relief from stomach cramps meanwhile it also prevents
from the bowel dysfunction of Irritable Bowel Syndrome (IBS).
It is worth noting that the soluble form of fiber transforms all
the liquids present in the digestive tract to a jelly like structure; this jelly like structure provides us relief
from stomach cramps. So in order to stay healthy it is strongly advisable to use soluble fibers in our diet.
Advantages of Soluble Fiber Amounts in Food:
Diabetes is a very serious problem and is a very common problem nowadays; it is caused by the
malfunction of the human pancreas. The soluble form of fiber or soluble fiber is a very good cure for
diabetes mellitus because the soluble fiber helps the pancreas in making its own insulin rather than getting
from an external source. Thus there is no proper need of any medication. The soluble fiber also controls the
amount of blood glucose and is anti-cholesterol. As the soluble fiber passes from the digestive tract it
increases the level of bile acids which in turn removes the cholesterol from the body. So this proves that
soluble fiber is also beneficial for heart patients. Due to this your body will not gain extra weight and you’ll
be smart and active. As discussed earlier that by using the soluble fibers in our diet, we can easily lose our
weigh as it removes the cholesterol from the body and it is the cholesterol which makes us heavier. The
fibers contain less calories which also a big reason why we don’t get overweight.
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Source of Soluble Fiber Food:
Soluble fibers can be found in vegetables and fruits and are also found in oats, barley, dried beans, oat
bran, brown rice, seeds and rye. The vegetable which contain good source of soluble fibers comprise peas,
sweet potatoes, carrots, cauliflower. Certain fruits also contain fibers like apples, bananas, pears. Soluble
fiber in fruits is present in the pectin where the fruit stores its water which in turn provides the fruit with
texture and shape.
One of the most important forms of soluble fiber is known as psyllium, which provides laxative, this
fiber is found mostly in India. This fiber acts as an anti fattening agent. This fiber doest not let the fatty
substances get absorbed in the intestine. Thus this soluble fiber causes a decrease in the level of cholesterol
in body.
It is researched and thus recommended that eating oat bran which is rich in soluble fiber prevents from
coronary diseases. You can find a lot of information about soluble fibers online as well as there are a lot of
best-selling books, which discuss the importance of soluble fibers in our diet.
NEXT UP:
“A Sample Diet to Lower Cholesterol”
About
the
Author
ABOUT JUDY WELLSWORTH
You can also find more info on high fiber diets and fiber food. ihighfiberdiet.com is a comprehensive resource to know about Fiber
Foods and Vegetable Diets.
© 2008 OATHEALTH.COM ALL RIGHTS RESERVED
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A Sample Diet to
Lower Cholesterol
BY ALBERT LEE
© 2008 OATHEALTH.COM ALL RIGHTS RESERVED
PAGE 38
and fruits. You can alternate it
with cereal and low-fat milk or
whole grain products, such as
wheat bread. If you use butter or
margarine, you may want to
SAMPLE DIET
TO LOWER
CHOLESTEROL
BY ALBERT
LEE
replace it with sterol-fortified
margarine, instead. For the drinks,
you can take sterol-fortified juices,
skim milk or water. Vitamin
supplement may also be taken in
A sample diet to lower
the morning.
cholesterol is important to
2. Lunch
determine how your body will
Your lunch for a sample diet to
respond to various cholesterol-
lower cholesterol should include
lowering techniques suggested by
the fatty fish, such as tuna,
experts. Basically, a sample diet to
mackerel or salmon, which is
lower cholesterol involves avoiding broiled, steamed or grilled. It can
certain foods while increasing the
be alternated with lean meat, with
intake of others. Combining these
fat less than 10%, or skinned
techniques can lead to significant
poultry. These must be prepared
decreases in blood cholesterol levels,
with minimal cooking oil, such as
even reaching up to 20%.
canola oil. You may opt to
1. Breakfast
combine them with rice or whole
A good breakfast for your
grain bread, and vegetables. Fresh
sample diet to lower cholesterol
WWW.OATHEALTH.COM
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Solutions
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or canned fruits, or low-fat yogurt,
should include oatmeal or oat bran may be taken for dessert.
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3. Snacks
Health snacks that you can include in your sample diet to lower cholesterol include unsalted nuts, such
as walnuts and almonds, and seeds, such as sunflower seed. Soy products, such as soy burger, are also
healthy alternatives for regular snacks.
4. Dinner
Dinner for a sample diet to lower cholesterol should be somewhat similar to lunch. You can start off
with a low-calorie salad combined with a low-fat dressing. You can then alternate between fish, lean meat
and skinned poultry. Experts recommend at least 5 servings of fruits and vegetables daily.
This is an overview of what a sample diet to lower cholesterol should contain. Knowing the principle
behind the diet is the most important thing. This enables you to alter your diet and give variety to it.
NEXT UP:
“Understanding Cholesterol” is a helpful overview article found at
Oathealth.com.
About
the
Author
ABOUT ALBERT LEE
Albert Lee is the author of a website dedicated to heart health topics.
To learn more tips for diet to lower cholesterol, visit http://
www.diettolowercholesterol101.com
© 2008 OATHEALTH.COM ALL RIGHTS RESERVED
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About
Oathealth
Oathealth.com is a website
WWW.OATHEALTH.COM
oat beta-glucans, Nutrim removes
dedicated to promoting better
cholesterol from your body using a
health through the use of fiber
natural digestion process.
related supplements and diets. We
The website features videos
target solutions which can help
with cholesterol and diabetes
and recipes to help you better
understand how to use Nutrim. It
management. Oathealth’s core
also features clinical research
product is Nutrim Oat Bran Beta-
summaries and articles to help
Glucan.
better understand the health
Nutrim is a drink mix
issues we set out to address.
formulated to block fat from the
liver to help reduce production of
LDL cholesterol (low density
lipoproteins). Using concentrated
Visit Oathealth.com
Purchase Soluble
Fiber Supplements
Disclaimer
© 2008 Oathealth.com. All
The Nutrim product endorsed
Rights Reserved. Nutrim® is
by Oathealth.com is a heart health
licensed with permission from
supplement. It should be used in
VDF Futureceuticals,Inc.
conjunction with a low fat diet.
Results can vary. For best results
These statements have not
been reviewed or approved by the take at least 2 scoops daily.
FDA. This product is not
intended to diagnose, prevent, or
treat any disease. Consider any
diet or nutrition program as an
adjunct to a doctor’s care,
particularly if your cholesterol is
over 200mg/dl.
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