What is CHOLESTEROL, LDL and HDL ?

What is Cholesterol
Cholesterol is a fatlike waxy substance and is produced by the liver. Cholesterol builds up in the walls of your arteries. Over time, this buildup causes "hardening of the arteries" so that arteries become narrowed and blood flow to the heart is slowed down or blocked. Since blood travels through these arteries, or pipes, to carry oxygen to your muscles, organs and tissues including your heart, a blockage could reduce enough blood and oxygen to your heart that you may suffer chest pain, called angina. If the blood supply to a portion of the heart is completely cut off by a blockage, the result is a heart attack. If this blockage occurs in your brain, the result is a stroke.

High blood cholesterol itself does not cause symptoms; so there are a lot of people that are completely unaware that their cholesterol level is too high.

Even if you have already had a heart attack or stroke, lower cholesterol will reduce your chance of having second one. Cholesterol lowering is important for everyone--younger, middle age, and older adults; women and men; and people with or without heart disease.

What is LDL?
LDL (bad) cholesterol is the main source of buildup and blockage in the arteries. The majority of LDL is created by your body in your liver. A smaller percentage of it is absorbed through your diet. An easy way for patients to remember LDL is the bad cholesterol is to think the L in LDL stands for Lousy cholesterol, or the one you want to Lower. With this form of cholesterol, studies have shown the lower the better.

What is HDL?
HDL (good) cholesterol helps keep bad cholesterol from building up in the arteries. An easy way for patients to remember this is the good cholesterol is the H in HDL stands for Healthy cholesterol or the one you want to be Higher. Studies show that with this form of cholesterol, the higher the better. If your HDL is below 40, it becomes an additional risk factor for heart disease. If your HDL is above 60, it actually allows you to subtract one of your other risk factors.

10 Tips for Healthy sleep

Quality sleep is essential for physical and emotional well-being. The amount of sleep needed varies person to person. Older people usually require less sleep then younger children.

The problem is considered chronic if it persists for three weeks or more. It is estimated that 60% of insomnia cases are of the chronic variety.

Healthy sleep tips:

1. Avoid a heavy meal before bedtime and limit liquid intake in the evening as this can lead to nocturnal awakenings due to the need to urinate - this is especially true for the elderly. Finish eating at least 2-3 hours before your regular bedtime

2. Avoid using caffeine and/or nicotine 4 hours before bedtime since they are stimulants.

3. Avoid alcohol near bedtime since it results in fragmented and lighter sleep.

4. Before retiring, drink a warm glass of milk.

5. Avoid exercising near bedtime.

6. Create a sleep-conducive environment that is dark, quiet, comfortable and cool. This can be solved by wearing earplugs, or using window blinds.

7. Avoid temperature extremes e.g. too hot or too cold - this can be solved by using an electric blanket or using an air conditioner.

8. Avoid taking naps during the day.

9. Do relaxing activities before bedtime (such as listening to soothing music, reading, yoga, etc)

10. Keep a consistent schedule, go to bed and wake up at the same time everyday.

The Magic Of Chocolate For Health

1. Chocolate contains flavonoids similar to those in green tea and may help decrease blood pressure and defend against the ravages of free radicals in bodies, while boosting immune systems.
2. Choose dark chocolates with a higher percentage of cocoa content- at least 70%.
3. Chocolate contains antioxidants which may help prevent cancer and heart disease.
4. The cocoa butter in chocolate contains oleic acid, a mono-unsaturated fat. This good fat like that found in olive oil is thought to raise good cholesterol
5. Nutrients in chocolate : vitamin A, B1, C, D and E, Calcium, potassium, sodium, iron, and fluorine, .copper and magnesium which are good for the heart
6. Milk chocolate is higher in calories than dark chocolate.
7. Good for diet. Drinking a cup of hot chocolate before a meal will decrease appetite.
8. Believed that chocolate consumption releases a chemical into your body very similar to what is produced when you are in love.
9. Chocolate contain theobromine, which is a mild relative of caffeine and magnesium. This chemical is found in some tranquilisers. Because coffee also contains caffeine, it both picks you up and calms you down. It is also good for those who suffer from sleeping disorders.

Read : Look Younger With Chocolate