Network October 2017
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lipoprotein (HDL, or "good") cholesterol,<br />
reducing your triglycerides, a type of fat in your<br />
blood and reducing blood pressure. Some types<br />
of fish such as salmon,<br />
mackerel and herring are<br />
rich in omega-3 fatty<br />
acids. Other good sources<br />
of omega-3 fatty acids<br />
include walnuts, almonds<br />
and ground flaxseeds.<br />
Increase soluble fibre<br />
There are two types of<br />
fibre - soluble and insoluble. Both have hearthealth<br />
benefits, but soluble fibre also helps<br />
lower your LDL levels. You can add soluble fibre<br />
to your diet by eating oats and oat bran, fruits,<br />
beans, lentils and vegetables.<br />
Studies have shown<br />
that whey protein<br />
given as a supplement<br />
lowers both LDL and<br />
total cholesterol.<br />
physical activity can help raise high-density<br />
lipoprotein (HDL) cholesterol, the "good"<br />
cholesterol. With your doctor's OK, work up to<br />
at least 30 minutes of<br />
exercise a day. Adding<br />
physical activity, even in 10-<br />
minute intervals several<br />
times a day, can help you<br />
begin to lose weight. Just<br />
be sure that you can keep<br />
up the changes you decide<br />
to make. Consider taking a<br />
brisk daily walk during your<br />
lunch hour, riding your bike to work, swimming<br />
or playing a favorite sport. To stay motivated,<br />
find an exercise buddy or join an exercise group.<br />
And remember, any activity is helpful. Even<br />
taking the stairs instead of the elevator or doing<br />
Add whey protein<br />
Whey protein is one of two proteins in dairy<br />
products - the other is casein. Whey protein<br />
may account for many of the health benefits<br />
attributed to dairy. Studies have shown that<br />
whey protein given as a supplement lowers<br />
both LDL and total cholesterol. You can find<br />
whey protein powders in health food stores.<br />
Exercise on most days of the week and<br />
increase your physical activity<br />
Exercise can improve cholesterol. Moderate<br />
a few situps while watching television can make<br />
a difference.<br />
Quit smoking<br />
If you smoke, stop. Quitting might improve<br />
your HDL cholesterol level. And the benefits<br />
don't end there. Within 20 minutes of quitting,<br />
your blood pressure and heart rate decrease.<br />
Within one year, your risk of heart disease is<br />
half that of a smoker. Within 15 years your risk<br />
of heart disease is similar to someone who<br />
never smoked.<br />
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