Lowering Cholesterol: Simple Lifestyle Changes to Lower Cholesterol Naturally and Prevent Heart Disease

107 Pages·2018·0.89 MB·English

by  Angela Gibbs

Lowering Cholesterol
Simple Lifestyle Changes to Lower Cholesterol
Naturally and Prevent Heart Disease
Angela Gibbs
© Text Copyright 2018 by Angela Gibbs - All rights reserved.
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Table of Contents
CHAPTER ONE
What Is High Cholesterol?
What Is High Cholesterol?
Causes of High Cholesterol
Genes
Obesity
Lack of Exercise
Age
Too Much Alcohol
Fatty Foods
Other Conditions
How to Detect High Cholesterol
Interpreting Blood Test Results
Diseases Related to High Cholesterol
CHAPTER TWO
Change Your Lifestyle
Getting Physical
Limit Alcohol Consumption
Quit Smoking
CHAPTER THREE
Foods to Avoid
Foods to Avoid
The Confusing Myth
CHAPTER FOUR
Cholesterol-lowering Diet Plan − The Mediterranean Diet
Principles of the Mediterranean Diet
Foods to Enjoy on the Mediterranean Diet
Foods to Avoid on the Mediterranean Diet
CHAPTER FIVE
Mediterranean Breakfast Recipes
Oats with Banana and Strawberry
Multigrain Hot Cereal
Carrot Bread
Walnut Muffins
Toast with Avocado
Mediterranean Couscous
Whole Wheat Pancakes with Greek Yogurt
Tapioca Pancakes
Simple Smoothie
CHAPTER SIX
Mediterranean Lunch Recipes
Pasta and Artichoke Salad
Salmon Spinach Salad
Rice and Bean Salad
Chicken Pasta
Chicken Soup with Orzo
Tomatoes Stuffed with Cheese and Olives
Stuffed Zucchini
Bean and Farro Stew
Phyllo Spinach Pie
CHAPTER SEVEN
Mediterranean Snack Recipes
Feta Hummus
Caprese Kebobs
Spicy Olives
Roasted Eggplant Dip
Spiced Nuts
Fruity Nut Bars
CHAPTER EIGHT
Mediterranean Dinner Recipes
Mediterranean Baked Salmon
Lemon Pepper Cod with Chickpeas
Pepper Tilapia with Spinach
Roasted Chicken
Balsamic Chicken and Beans
Turkey Sausage and Peppers
Fruity Wheat Berry Salad
Vegetarian Chili
Grilled Steak
CHAPTER NINE
Mediterranean Dessert Recipes
Galatopita
Pudding Parfait
Fruit and Yogurt Lasagna
Banana Balls
Chocolate Hazelnut Baklava
Apples with Parmesan
CHAPTER TEN
Supplements to Consider
CHAPTER ELEVEN
Home Remedies to Reduce Cholesterol
Basil and Margosa Leaves
Watermelon Seeds
Honey and Lime
Coriander Seeds
Garlic and Lemon
Indian Gooseberry
Conclusion
CHAPTER ONE
What Is High Cholesterol?
High cholesterol is a silent killer that is not often accompanied by obvious
symptoms. High cholesterol puts you at risk for life-threatening diseases, such as
heart attack and stroke. If you have been diagnosed with high cholesterol or have
the potential to become its victim due to family history, one thing is certain: you
need to arm yourself with knowledge and make changes in your lifestyle. This
book will help you achieve those goals.
What Is High Cholesterol?
In order to understand high cholesterol, you must first know what cholesterol is.
Many people are confused about fat and cholesterol and consider them the same
thing. Fat is different from cholesterol. They are two different types of lipids.
Cholesterol is a waxy substance found in many common foods that we eat, such
as meats and full-fat dairy products. The liver also synthesizes cholesterol and
regulates cholesterol levels in the body. Your body needs cholesterol to process
other foods and to extract nutrients from it. Cholesterol is also the building
structure for many organs and it is essential for hormones to function properly.
That said, your body doesn't need cholesterol in high amounts. In fact, excess
amounts can lead to the build-up of plaque in the walls of your arteries, leading
to heart disease.
Causes of High Cholesterol
High cholesterol can occur due to a combination of different factors.