WEIGHT MANAGMENT THROUGH DIET AND EXERCISE. Delicious Ways To Reduce Cholesterol Without Drugs. HOW TO REDUCE WEIGHT WITH DIET AND EXERCISE? Cholesterol is a wax-like substance that is present in the cell membranes of body tissues and is carried in the blood plasma. It is a sterol. The body requires cholesterol in order to form and sustain cell membranes, help with the production of bile and aid the metabolism of fat soluble vitamins.

Delicious Ways To Reduce Cholesterol Without Drugs

  • They autopsied around 2000 soldiers and found that approximately 75% had waxy, yellow deposits on the walls of their arteries; a shocking statistic considering the average age of the soldiers was 21.
  • Their findings astonished the scientific community as it highlighted the onset of heart disease in the very young.

LDL and HDL Cholesterol

  • There are two different types of cholesterol; low-density lipoproteins (LDL) and high-density lipoproteins (HDL).
  • HDL is commonly known as ‘good’ cholesterol and LDL is recognised as ‘bad’ cholesterol.
  • LDL has been markedly linked with heart disease,
  • Whereas HDL is thought to reduce the chance of a heart attack.

Foods that Lower LDL Cholesterol

  • There are a number of foods which are believed to significantly lower LDL cholesterol.
  • Fiber-rich foods are said to be particularly beneficial and will not only lower ‘bad’ cholesterol,
  • But also help the bowel to function properly, lowering the risk of colon and bowel cancer.
  • There are many other foods that can help the body fight back against these dangerous deposits.

Fiber-rich foods, particularly oat bran, barley and wheat bran.

  • They can be eaten as a cereal for breakfast and sprinkled onto other foods.
  • Pearl barley can be added to soups.
  • Apples and pears also have considerable amounts of soluble fiber and should be enjoyed on a daily basis

Beans and pulses are high in fiber and low-fat.

  • They also contain lecithin, a nutrient that lowers cholesterol.
  • Try to incorporate kidney, fava, borlotti and other dried whole-foods into your diet; there are many different types of lentils and pulses that are delicious in soups and stews.
  • Avocado contains prolific amounts of monounsaturated fat,
  • Which helps to reduce LDL cholesterol and has many other health benefits including anti-cancer properties.
  • Raw carrots are rich in a fiber called pectin that is renowned for minimizing cholesterol.
  • There are a number of fruits that also contain pectin, including; apples, citrus fruits, strawberries, raspberries and other red or black berries
  • Shitake mushrooms are widely used by the Japanese and include a compound called lentinan,
  • Which not only lowers cholesterol, but is also thought to be anti-cancerous and may help to boost the immune system.

Garlic is a super food and is well known for its blood-thinning properties.

  • It also contains a substance allicin which is thought to prevent the body retaining LDL cholesterol,
  • Research has shown that the equivalent of one clove per day can lessen ‘bad’ cholesterol by 10-15% in the majority of people.
  • Root ginger has been used in Chinese medicine for centuries and has numerous health benefits.
  • It can be added to stir-fry’s (using healthy sesame oil) and other vegetable dishes.
  • Nuts are naturally high in omega-3 fatty acids and are known to significantly reduce blood cholesterol; walnuts, pecans, hazelnuts and almonds are especially beneficial.

Sesame seeds are rich in phytosterols.

  • Other foods containing phytosterols include;
  • Celery, lettuce, asparagus, spinach, tomatoes, ginger, squash and strawberries.
  • Safflower, canola, soybean, and olive oil are monounsaturated and are an excellent source of omega-3 fatty acids.
  • Research indicates that they can decrease atherosclerotic plaque by up to 15% when eaten regularly.
  • Salmon, tuna, sardines and mackerel contain considerable amounts of omega-3 fatty acids,
  • Which have many health benefits and are essential for brain and eye function.

Alfalfa sprouts contain a substance called saponin,

  • If you have high cholesterol or a family tendency towards atherosclerosis it is best to avoid processed and prepared foods, fried food,
  • Food containing animal fats or animal products, high-fat dairy products and food containing either saturated fat or trans fats.
  • Research has revealed the key to lowering LDL cholesterol is a healthy,
  • Balanced diet that incorporates plenty of soluble fiber and at least five portions of fruit or vegetables a day.
  • This combined with regular cardiovascular exercise should help keep the heart healthy and provide numerous other health benefits as well.


Burning Fat Vs. Burning Calories

  • To lose weight and get in shape you must have a good diet and exercise regularly to burn fat.
  • The first thing you must understand about exercise is that just because you are burning calories does not mean you are burning fat.
  • Your main focus when you exercise should be losing body fat, and you can’t lose body fat just from burning calories.
  • In order to burn calories from your stored fat, your body requires the presence of oxygen.
  • There is a certain amount of oxygen that your body needs in order to start burning fat,
  • The only way for you to measure the amount needed for your own body is to keep up with your target heart rate during exercise.
  • Please understand that if you continue to only burn calories from carbohydrates,
  • You will lose mostly “water weight” which leads to a decrease in your metabolism.
  • If you lose too much energy calories then your muscles will not receive enough energy to increase your metabolism which indirectly burn fat.
  • Therefore you must increase your calorie intake when you are on an exercise program to replace your burned energy calories.

Burning Fat Calories during exercise

  • During aerobic exercise, your body goes through several stages before it reaches the point where you are burning fat.
  • You will hear people say that you are only burning sugar (carbohydrates) not fat during the first 10 minutes of exercise.
  • This is true to a certain extent.
  • I say this because you will continue to burn sugar past the 10 minute mark if you are not working out hard enough for your body to want more oxygen;
  • or you are working out too hard and you can’t supply your body with enough oxygen for fat burning.
  • When you exercise you must move at a steady pace (not too fast, not too slow) so your body will utilize your stored fat (not carbohydrates or sugar) as its energy source.
  • Also remember that just because you reached the fat burning stage does not mean you will stay there.
  • Staying at the fat burning stage once again depends on if you are moving at a pace that is right for your body.
  • Make sure that you are within your target heart rate range.

Burning Fat Calories at rest

  • The only way for you to continue to burn fat calories hours after you have finished working out is through the anaerobic exercise of weight training.
  • Weight training is the key to burning fat at rest.
  • Weight training is an anaerobic activity that will cause you to burn more calories than aerobic exercise.
  • The calories that you are burning during weight training exercises are mostly calories from carbohydrates (meaning you must eat even more calories per day for energy); but the calories you burn at rest are mostly calories from fat.
  • The reason you are burning fat at rest is because weight training increases your metabolism which uses your stored fat as energy.
  • To make your body the ultimate fat burning machine you must do aerobic (cardio) and anaerobic (weight training) exercises.


Diet And Exercising For Weight Loss

  • Obesity is now being called an epidemic in the health community.
  • In fact, it will soon be the leading cause of preventable death in the United States, even ahead of cigarette smoking.
  • Obesity leads to type two diabetes, high blood pressure, heart disease or stroke and even an increased risk of cancer.
  • With all of these health risks, as well as the general improvement in the quality of life that can occur, losing weight is one of the best things that you can do for yourself.

No matter what we would like to believe, there simply isn’t a magic solution to losing weight.

  • The body will shed excess fat when it needs more calories to function through the demands you place on it in a given day than the amount of calories that you feed it.
  • It’s that simple.
  • So, in order to lose weight, you need to decrease the number of calories that you eat as well as increase the amount that you burn.

There is a wide range of options to choose from when looking for a weight loss program.

  • All of them often spend a lot of time explaining what to eat, in what amounts and even at what times or in what combinations.
  • But few of them emphasize the importance of exercise not just for losing weight, but for your general health and wellbeing.

Exercise is vital when trying to lose weight for several reasons:

  1. First, as you start to eat less, your metabolism will slow down somewhat.  Exercising helps to elevate your metabolism back to an efficient level.
  2. Second, as mentioned, exercise burns more calories so that you can lose weight faster and stay motivated in your efforts.
  3. Third, exercise actually releases endorphins, chemicals that keep your mood elevated.

Exercise doesn’t have to mean spending hours at the gym or straining through exhausting workouts.

  • In fact, in order for you to stick with it on the long run, exercising should be something that you enjoy.
  • Start by increasing your activity level in an overall way.
  • Take the stairs when you can.
  • Park further from the mall door when you go shopping.
  • Go for a walk in the park or through a neighborhood you love and bring a dog or a friend along for company.
  • Take dance or martial arts lessons.

Once you become more active in general, you’ll find it easier and more natural to move into regular exercise.

  • Which you’ll need to do eventually in order to get regular, noticeable health benefits.
  • You need to raise your heart rate to a fat burning level and keep it there for at least 20 minutes, 3 times or more a week.
  • However, if you don’t want to go to a gym, there are other options.
  • Videos and DVDs are now available in all kinds of exercise types.
  • That way you can change your routine whenever you want so that you don’t get bored with what you’re doing.

Try a range of aerobics, kickboxing, yoga, or pretty much any activity you want right in the comfort of your own home.

  • If you have physical limitations that would keep you off from exercising, you can still find a way to increase your activity level.
  • Water aerobics is a wonderful option for those who have joint problems or limited mobility because it relieves the pressure on your body that your weight provides.
  • But you still get the resistance to challenge your muscles from the water.
  • There are even classes and videos available that let you exercise in a seated position.

Whatever kind of exercise you choose, it’s important to stay motivated and keep it fun.

  • Try gathering a group together to make it a social event.
  • Or get a pedometer, a device that tracks how far you walk, and see how many miles you can walk a week.
  • Make a competition amongst your friends or family members and treat the winner with something special (not food related!).
  • Make the experience of exercising something that you look forward to, and it will soon become a regular part of your healthier lifestyle.



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