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Men Should Lower Their Cholesterol

There are lots of foods that can lower you cholesterol. One of them is oatmeal. Oatmeal contains soluble fiber, which lowers your low-density lipoprotein (LDL). We commonly refer to low-density lipoprotein as the “bad” cholesterol.

You can find soluble fibers in other foods too, such as apples, barley, prunes, and kidney beans. But let us back up to the oatmeal for a second. Oatmeal is really flexible and can be used in various ways in your diet. You can cook it for breakfast ala microwave with added fruits (I love to add bananas or blueberries). Adding fruits adds more fiber to your meal.

Another food that can lower your cholesterol is fatty fish because it is rich in omega 3 fatty acids, which reduce blood pressure and the risk of blood clots. The American Heart Association suggests eating two servings of fish a week to maintain a healthy cholesterol level. So, what kinds of fish do you want to eat to get the most omega 3 fatty acids? Well: lake trout, herring, sardines, albacore tuna, halibut, mackerel, and salmon.

It is advised to grill or bake the fish to avoid adding unwanted unhealthy fats. If you are like me and you do not eat fish, canola oil or ground flaxseed works, too.

Almonds, walnuts, and other nuts can lower the blood cholesterol. They are rich in polyunsaturated fatty acids, which help keep blood vessels healthy. Eating a handful of most nuts can also reduce your risk of heart disease. The thing to look out for is that they are not salted or coated with sugar because that then adds on more calories. Speaking of calories, all nuts are really high in calories, so make sure you take a handful, not too much. You can sprinkle them on your salad. I like adding them to my morning oatmeal. It varies the texture and adds more nutrients to my breakfast.

Olive oil is another food item that has a good mix of antioxidants that can lower your bad cholesterol and leave your good cholesterol unchanged. Extra virgin olive oil is even better because it is less processed and has more healthy antioxidants. One thing the fat loss factor diet suggests is to try adding 2 tablespoons of olive oil daily instead of other fats. You can sauté vegetables in it, add it to a salad dressing, add it to a marinade. You can even use olive oil to substitute butter when basting meat. You can use it as a dip for bread instead of butter.

Other foods that lower cholesterol levels are strawberries, apples, grapes, and citrus fruits, which are rich in pectin, a soluble fiber that lowers bad cholesterol.

Sterols and Stanols: both of these elements are extracted from plants. They help our bodies absorb cholesterol from food better. These two elements tend to be added as fortification to foods but they are available as supplements, too, so you can just buy them in pill form.

The other food item to consider for lowering your cholesterol level is soy. Soybeans and foods made from soy (like soy milk or tofu) can lower bad cholesterol levels a little bit.

You have to be careful with the food you have in your diet. You want to make sure you are eating enough foods that lower the bad cholesterol levels, but also you need to make sure you are increasing your good cholesterol levels. It is a balancing act. You want to make sure that you are eating enough healthy food items so that your body lowers the bad cholesterol levels and raises its good cholesterol levels.

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Tips for Men: Stronger Core

A stronger core means a stronger you. It can make you a better runner, fighter, and even a better lover. It is the one true full body power source that makes itself known. It is a major part of many different strength building exercises, and it is the focus point in many forms of fighting. You want to have a strong core, and with that in mind, you need to learn how to strengthen your core.

Body Weight Core Exercises

Strengthening of the core occurs when you perform exercises that work the core. Some examples of body weight core exercises include planks, crunches, squats, lunges, bridges and other exercises from the Somanabolic Muscle Maximizer. These exercises can all be performed at home and do not require any weights, benches, etc. There are many other core exercises that are effective as well. You may benefit from looking for a core-targeted workout to help strengthen your core as much as possible without any weights.

Weighted Core Exercises

There are countless weighted core exercises that you can perform. You have basic machines that target the core, such as the abdominal crunch and the torso rotation. You also have many free weight exercises that can be performed. The most effective example would have to be the barbell squat. When performed, it is highly demanding on the core and will help a lot to strengthen it. Some other examples of weighted core exercises include the deadlift, bench press, weighted lunges, weighted dips, and power cleans.

Diet

You may not think that your diet can affect your core strength, but in a way it can. Your body’s ability to develop, grow muscle, and improve on every level can be factored on the foods that you eat. If you are eating way too little, then you will be too weak to train effectively. On the other side, if you eat too much it can make you gain too much fat. As a result, you should make sure that you have a balanced diet that will promote strength increase and muscle growth so you can get the best results possible when trying to strengthen your core.

When planning your diet, it is also important to think about the anabolic times of the day. These include before and after your workout. Your nutrition at this point is very important as it will promote energetic workouts and optimal muscle growth. If you are not eating or drinking anything to provide your body with the macronutrients it needs during these periods, then you could end up negating your progress and possibly breaking down muscle instead.

It is not difficult to know how to strengthen your core as there are countless exercises that will work to do so. However, you need to take the time to create a core-based workout plan to follow and actually make sure that you remain consistent with your training so you get the results that you desire. Ultimately, strengthening your core will provide you with a tremendous increase in overall strength and it will crossover into many areas so it is well worth taking the time to dedicate a bit of your training towards core strength.