Insulin Resistance

What is insulin resistance? It’s when insulin is not able to lower blood glucose as it should primarily because the receptors in the muscle and fat cells for insulin are no longer sensitive to the insulin. This can lead to metabolic syndrome which is categorized as having triglycerides above 150 mg/dL, HDL cholesterol below 40 mg/dL, blood pressure above 130 mm Hg for systolic or 85 mm Hg for diastolic, a fasting glucose greater than 100 mg/dL and BMI greater than 30. Therefore, it's not just about glucose.

Many studies have shown that exercise is the key to preventing or controlling Type 2 diabetes, but that can be challenging to squeeze that in during the day or night for some people. Strong evidence has also found that "unplanned" activity is also very helpful, especially for those who have sedentary jobs. This type of activity can be taking the stairs instead of the elevator or escalator, or park your car further away from the store. One study done on a university hospital setting found employees who took the stairs, increased maximal aerobic capacity by 9% while lowering their LDL cholesterol (the healthy kind), BMI, and blood pressure. A little exercise really can go a long way.

If you have any questions, or if you are interested in setting up a customized exercise program with your time frame in mind, please email:  etrainer1@hotmail.

12 Foods That Lower Cholesterol Naturally

1. Oats

If you're looking to lower your cholesterol, the key may be simply changing your morning meal. Switching up your breakfast to contain two servings of oats can lower LDL cholesterol by 5.3% in only 6 weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes.

2. Red Wine

It turns out that high-fiber Tempranillo red grapes, used to make red wine like Rioja, may actually have a significant effect on cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol going into the study saw a 12% drop in LDL.

3. Salmon & Fatty Fish

Omega-3 fats, such as salmon, sardines, and herring, are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, and many other diseases. Now these fatty acids can add yet another health benefit to their repertoire: lowering cholesterol.

 4. Nuts

In a study published by the American Journal of Clinical Nutrition, people who noshed on 1.5 ounces of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds and cashews are other good options. However, while nuts are heart healthy, they're also high in calories, so practice portion control.

5. Beans

 Researchers at Arizona State University Polytechnic found that adding ½ cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. The key to this heart-healthy food is its abundance of fiber, which has been shown to slow the rate and amount of absorption of cholesterol in certain foods. Try black, kidney, or pinto beans; each supplies about one-third of your day's fiber needs.

6. Tea

While tea has become well known for its cancer-fighting antioxidants, it is also a great defense against LDL cholesterol levels. According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks.

7. Chocolate

 This powerful antioxidant helps build HDL cholesterol levels. In a 2007 study published in AJCN, participants who were given cocoa powder had a 24% increase in HDL levels over 12 weeks, compared with a 5% increase in the control group. Remember to choose the dark or bittersweet kind.

8. Margarine

Switch to a margarine with plant sterols, such as Promise activ or Benecol, to help lower cholesterol. Plant sterols are compounds that reduce cholesterol absorption. In April 2008, AJCN published a study that found that women who had a higher plant sterol–based diet were able to lower total cholesterol by 3.5%.

9. Spinach

This popular green contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks.  Now research suggests that just ½ cup of a lutein-rich food daily also guards against heart attacks. Look for bags of baby spinach leaves that you can use for salads or pop in the microwave for a quick side dish.

10. Avocado

Avocados are a great source of heart-healthy monounsaturated fat, a type of fat that may actually help raise HDL cholesterol while lowering LDL.

11. Garlic

 Garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections.

12. Olive Oil

 Olive oil is full of heart-healthy monounsaturated fatty acids (MUFAs), which lower LDL cholesterol—and have the welcome side effect of trimming belly fat! Use it to make your own salad dressings, marinate chicken and fish, or roast vegetables.