Tuesday, November 26, 2013

Keeping Yourself Healthy with Aging

There are several ways to reduce the risk of heart disease that are simple and easy to implement into your busy lifestyle.

I get my bloodwork checked once a year.  Even though my Dr tells me most of my results are within a normal range, I still go online and research each test to see what the range should be and what causes the results to lean more to one side of the scale. 

My recent results revealed that my LDL (bad cholesterol) and Triglycerides were elevated slightly. Both, if left unchanged would increase my risk of heart disease.

I did some research and found eight simple steps to reverse my chances for heart disease and aid in additional weight loss and continuing to live a healthy lifestyle.

1. There are 8 simple ways to increase HDL Cholesterol by making a few changes in the foods you eat and simple lifestyle changes.
2. Including three cups of orange juice or high antioxidant fruits and vegetables each day increases HDL levels by 21% within a three week period.
3. There are foods that raise your blood sugar and based on a standard serving the “Glycemic Load” is determined. When you eat certain foods that raise your “Glycemic Load” your HDL (good cholesterol) goes down. To have a more stable Glycemic Load to increase your HDL levels, eat more whole grains, vegetables, fruits and fat-free, low-fat dairy foods.
4. Substituting three servings of Soy instead of some animal-based products can increase your HDL!  Soy is lower in saturated fats and higher in unsaturated fats and also includes more fiber which can help reduce your chances for coronary heart disease.
5. Drinking alcohol in moderation will also increase your HDL level and is associated with lowering your risk of cardiovascular disease.
6.  Active movement of your body for up to 30 minutes per day will increase your HDL level and increase your level of satisfaction with yourself.
7.  Eliminate smoking. Understanding the impact smoking has on your body should encourage you to eliminate smoking from your daily lifestyle, but it is a choice.
8.  Dropping a few pounds will also help to raise your HDL levels. By incorporating items #1-7 should provide the opportunity for #8 to become a reality!
 Reducing any risk will increases your life to live it the way it was intended.  Take one day at a time, make small changes until it becomes a habit.
Share your story with others, ask for help, get your bloodwork checked on a yearly basis and know what foods you should and should not eat. 
Here's to "Healthy Women" taking control of their lives! 

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