Lower LDL Cholesterol Naturally Drug-free with Greek Yogurt

Need to lower your LDL cholesterol? Want to do it without drugs? I got mine down to normal with diet. One change I made was eating more Greek yogurt. Yogurt and kefir (fermented yogurt drink) have long been used in the Mediterranean world for health.

One 8 ounce serving of plain skim milk Greek yogurt contains zero fat, is low in cholesterol, high in acidophilus and provides 20+ grams of protein. Nutrition Data (click here) shows that one cup of plain skim milk yogurt contains 45%  RDA (Recommended Daily Allowance) of calcium., a mineral women and elderly don't often get in sufficient quantities.

Acidophilus or bifidus (l. bifidum), is good bacteria which restores healthy flora to the digestive tract. It's especially important to eat it after taking antibiotics which kill all bacteria, good and bad. Yogurt is an excellent source of acidophilus, l. bulgaricus and l. thermophilus, other healthy live bacteria cultures.

The popular Mediterranean Diet, based on the dietary foods pyramid Mediterranean region dwellers, relies on yogurt and kefir as diet staples. For those working to reduce triglycerides and LDL (low density level lipoproteins) or 'bad' cholesterol, yogurt is an excellent dairy substitute. Being fermented, it helps clean clogged arteries. To get the most health benefit, choose Greek yogurt or kefir skim or lowfat.

Plain yogurt substitutes for cottage cheese, sour cream, cream cheese, cheese spreads, shredded cheese and milk in cooking and baking. Bake with plain yogurt in breads, rolls, cakes, cookies, cream pies, muffins and donuts, in place of milk. Blend into dressings and sauces. For snacks, blend with honey or raw sugar. Add salt and vanilla for to substitute for frosting, topping or icing.

  One of my children's favorite treats was dip made by blending peanut butter and plain yogurt half and half. Now I used PB2 peanut powder. Dip fruits, vegetables, crackers, pretzels and other salty snacks. If you prefer a sweeter dip, add honey, raw sugar, pure maple syrup or blue agave syrup. Cinnamon, ginger or cardamom make tasty add-ins for yogurt-peanut butter dip.

  For more great food and health tips, visit my blog www.greatfood4u.blogspot.com.

Belly Fat to Flat, Foods To Add and Subtract Tummy

 I've lost 97 pounds and dropped from size 20 to size 3/ 4. I gained 100 pounds after losing two stillborn babies. I put on weight all over, but especially in the stomach. Belly fat has always been my nemesis. And it's pernicious, even since losing weight.

So I research what causes and cures belly fat. Some advice is contradictory, so I follow trusted physicians like Dr. Oz, and my personal experience. The trick is to avoid saturated fat, highly-inflammatory, sugary, salty and bloating foods. Eat healthy MUFAs (monounsaturated fatty acids), metabolism-boosters, omega-3 fatty acids, flavonoids, fermented foods, vitamin C. Here's an A-Z guide of foods that add and subtract to tummy bulge.   Belly Fat or Flat, Foods That Boost and Burn Stomach Bulge 

Health Problems I Lost After Losing Weight

I've lost 71 pounds gained. I didn't crash-diet. I cut fat, transfat, sugar, high-fructose corn syrup, cholesterol, sodium, carbohydrates, starch and meat. Happily, losing weight lost health problems too.

High LDL Cholesterol: My low-density lipoprotein (LDL) cholesterol wasn't dangerously high, but it was getting there. Losing just 20 pounds got it down. I hadn't even started seriously dieting yet. What worked was cutting transfat and hydrogenated fat, eating less fat overall and switching to olive oil for cooking. Taking Omega-3 helps. I changed to light olive oil margarine and mayonnaise, nonfat milk and yogurt. I cut dairy, spreads and fat-based condiments. 90 percent of my protein intake is fish, chicken breast and lamb. I rarely eat beef or pork.
   Health Problems I Lost After Losing Weight 

Dairy Food Swaps to Lower Cholesterol, Cut Calories

I started dieting 18 months ago. Along with losing weight, I needed to lower my LDL-low-density lipoprotein, "bad" cholesterol. Wanting to avoid medications, I tried reducing cholesterol with diet. A big step was lowering dairy consumption. Here are food switches that reduced LDL cholesterol and helped me lose weight. These food swaps cut 500-1,000 calories a day.  Dairy Food Switches to Cut LDL Cholesterol, Lose Weight

Low Sodium, High Omega-3 Cholesterol-Fighting Fish Recipes

I was surprised to read last year in U.S. News and World Reports that the DASH diet, for hypertensive people, was voted best all-around eating plan. I knew high levels of sodium caused health problems, but I never connected salt to weight gain. Since reading this, I've been rethinking my cooking and meal plan. I've never been a big salt consumer, but I realized that even my reduced sodium intake was too much. I've also been trying to serve more fish to boost omega-3 fatty acids and good HDL (high-density lipoprotein) cholesterol. Here are some low-salt fish recipes and tips. Low Sodium, High Omega-3 Cholesterol-Fighting Fish Recipes 

How I Lowered LDL Cholesterol and Boosted Good Cholesterol without Drugs

Two years ago, I had blood work done as follow-up to a gynecological visit. I'd given birth to two stillborn babies and had put on quite a lot of weight. The purpose of the blood work was to track down possible issues related to weight gain. Tests showed elevated low-density lipoprotein cholesterol (LDL-C) and too-low high-density lipoprotein cholesterol (HDL-C). Both of these conditions pose problems, reports the American Heart Association. My physician said that if I couldn't reduce the bad LDL-C and up my good HDL-C, I'd have to start medication. I took that as a challenge. Using a strategy of diet, exercise and supplements, I got the numbers where they needed to be (and was able to say "told you so" to the doc--aren't I petty?)  How I Lowered LDL Cholesterol and Boosted Good Cholesterol with Diet

GlaxoSmithKline Linked to Weight Gain, Obesity and Cholesterol Problems

Paxil Anti-Anxiety Medication Can Cause Weight Gain and High LDL Cholesterol Issues
Seven years ago, I began taking the antidepressant medication Paxil (Paroxetine, Fluxetine) for anxiety issues. Paxil is now known to cause many side-effects. Weight gain and elevated LDL cholesterol are two problems commonly caused by Paxil.
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Lower LDL Cholesterol with Plain, Lowfat Yogurt and Kefir

Vegetarian's Guide to Lowering LDL Cholesterol Naturally with Yogurt
Low fat plain yogurt and kefire are some of the healthiest food on the planet. Loaded with protein, calcium, acidophilus, live bacteria for digestive health and great nutrition, replacing high fat and cholesterol dairy with plain yogurt can lower LDL cholesterol.
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