Vitamin Information Center

CHOLESTEROL
Cholesterol is a waxy substance found in the fats (lipids) in our blood. It is manu-
factured in the liver and also obtained from consuming saturated and trans fats.
Cholesterol is not all bad—the body requires it to produce sex hormones, maintain
cell membranes, and for a healthy nervous system. 12 | Chapter 1
Aside from diet, cholesterol levels can be elevated by family history, lack of ac-
tivity, and liver disorders, and cholesterol consumption increases the risk of heart
disease.
As with fats, there is good and bad when it comes to cholesterol. The good
cholesterol is HDL (high-density lipoproteins) and the bad is LDL (low-density li-
poproteins). LDL cholesterol can build up in the artery walls of the brain and heart,
narrowing the passageways for blood fl ow, a process known as atherosclerosis, the
precursor to heart disease and stroke.
HDL cholesterol is called good cholesterol because it picks up the LDL deposited
in the arteries and transports it to the liver to be broken down and eliminated.
To lower LDL and raise HDL levels, exercise regularly, minimize saturated fats,
avoid trans fats, and don’t smoke (smoking lowers HDL).

CARBOHYDRATES
Carbohydrates are the body’s main source of fuel—glucose, which is needed by every
cell in our body. They also provide valuable nutrients (vitamins, minerals, and es-
sential fatty acids) and fi bre, which is important for intestinal health.
Food Sources
There are two classes of carbohydrates—simple and complex. Simple carbohydrates
include naturally occurring sugars in milk and fruit, and refi ned sugars (granulated
sugar). There is a major difference among these simple carbohydrates: fruits offer
a range of nutrients and fi bre, while refi ned sugars provide empty calories and lack Macronutrients | 9
nutritional value. Excess sugar consumption is linked to dental caries, obesity, insulin
resistance, high triglycerides, low HDL (good) cholesterol, and compromised immune
function. The World Health Organization recommends reducing sugar intake to below
10 percent of total calories. Aside from candy and baked goods, sugar is also found in
pop, condiments (ketchup, barbecue sauces), juices, ice cream, and other sweets.
Complex carbohydrates include starches and indigestible dietary fi bre. Starches
are found in bread, pasta, rice, beans, and some vegetables. Today many of our
starches are refi ned and processed, which strips the food of its fi bre and nutrients. For
example, white bread, pasta, and rice are much less nutritious, so choose the brown
or whole-grain products.
Dietary fi bre is found in fruits, vegetables, beans, and the indigestible parts of
whole grains such as wheat and oat bran. In addition to supporting intestinal health
and proper elimination, fi bre also improves blood sugar balance, lowers cholesterol,
reduces the risk of colon and breast cancer, and plays a role in weight management.
The recommended intake of fi bre for adults 50 years and younger is 38 g for
men and 25 g for women; for men and women over 50 it is 30 and 21 g per day,
respectively, due to decreased food consumption. Sadly, most people get only one-
third to one-half of the recommended amount. To boost fi bre intake, incorporate
more raw vegetables, fruits, whole grains, and legumes in your diet and consider a
fi bre supplement.
Glycemic Index
The glycemic index (GI) is a scale that measures how quickly carbohydrates are broken
down into sugar. Those that are broken down quickly—such as simple carbohydrates
and refi ned starches—have a high GI. Foods that are broken down slowly—such as
most vegetables, fruits, and unprocessed grains—have a low GI.
Numerous studies have linked high-GI diets to obesity, insulin resistance, type 2 di-
abetes, and increased risk of heart disease. Eating high-GI foods can lead to blood sugar
imbalances that may result in fatigue, increased appetite, and food cravings. For these
reasons, it is best to minimize high-GI foods and maximize your intake of low-GI foods.
See Appendix B for more information on the GI and the rating for common foods.

Advertisements for the acai berry are all over the Internet. This miracle fruit from South America was hailed as the number one super food on the planet for its exceedingly high nutritional content. Acai berries are loaded with vitamins, minerals and antioxidants that no other fruit can provide. Among the most important acai health benefits is its ability to fight obesity.

Acai is rich in dietary fiber — a type of carbohydrate from plant materials that are indigestible to humans. Fiber moves food down your digestive track faster and smoother. It also keeps your stomach lining and intestines free of toxins.

However, Americans consume less than 50% of the dietary fiber levels required for good health. In fact, with the youth’s alarming dependence on fast food, this value dips to as low as 20%, heavily contributing to the obesity crisis in the US.

Fiber from vegetables, fruit, grain, and legumes can reduce the risk of diabetes, high blood cholesterol, cardiovascular disease, and digestive disorders such as constipation, ulcerative colitis, diverticulitis, hemorrhoids, inflammatory bowel disease, Crohn’s disease, and colon cancer.

Legumes, wheat bran, prunes, Asian pears, raspberries and blackberries are among the most fiber-rich foods on the planet. But sitting at the top of the list is the acai berry, which, according to two research groups, contains 25-44% of dietary fiber in its pulp.

Acai berries are also loaded with amino acids. These little proteins energize your body so you can perform physical tasks such as brisk walking and cardio workouts. Acai contains more than a dozen different kinds of amino acids, making it the best single source of this important building block.

Whereas obesity is a result of accumulating bad fat, acai berries counter this with a generous amount of good fat — specifically Omega 3, 6 and 9 fatty acids. Omega fatty acids found in acai negate the effects of bad cholesterol while maintaining good cholesterol.

Make no mistake — obesity can kill you! It can lead to heart disease, diabetes, cancer, osteoarthritis, fatty liver disease, migraines, and debilitating back pain. The acai berry alone will not cure all your health issues. It should be taken with proper nutritional diet and regular exercise. But a heaping helping of acai health benefits can be your first big step towards keeping fit.

Acai berry has great nutritional values. Food supplements containing Acai berry especially Extreme Acai Berry, is an ideal move to get these benefits. There are number of reasons and benefits in taking Extreme Acai Berry.

1. Helps prevent premature aging- because of antioxidant content in Acai berry, taking supplements can help prevent the irritating signs of aging.

2. Flush out toxic materials from the digestive tracts and regulate body weights-it has good amount of dietary fibers

3. Increased energy-it contains organic vegetable protein and carbohydrates

4. Helps lower bad cholesterol while retaining good cholesterol- due to high fiber content, it can help prevents cardiovascular disorder like hardening of the muscles and arteries which are the prime causes of death among people who have hypertension, this can now prevented by taking extreme acai berry supplements. The berries contained omega fatty acids also which is good for the proper functioning of the heart

5. It helps cure Acne and Pimples-for individuals who are long suffering for these perennial facial problems which sometimes affected self esteem and self confidence, acai berry seems to be a miracle cure for this problems. It has a powerful antioxidant and cleansing properties. It is anti-inflammatory and anti-bacterial which are the number one causes of acne and pimples.

6. It contains high level of Glucosamine-a natural substance that works well with essential fatty acids which profoundly help building health cartilage necessary for the proper functioning of muscle joints therefore preventing osteoporosis.

7. Help ease excruciating menstrual cramps-Trace mineral contents in Acai, provide good sources for cleaning the uterus lining of females therefore reducing contraction and pain during menstrual cycle.

8. Over all wellness-the powerful vitamins and minerals including vitamin B-complex, calcium, iron, potassium, phytochemicals and fibers provide the human body with a perfect balance in nutrition. It helps improve good sleep, it minimizes the level of stress and helps prevent depression

The greatness of Acai berry provides the world with a unique outlet of wellness it even caught the attention of world-famous personalities like Oprah Winfrey and health guru Dr. Nichols Perricone. It only provides an impression that this little fruit from the Amazon rain forest offers a miracle for a healthy and balanced lifestyle. Start incorporating Acai berry supplements in your diet today. You can experience all of the benefits of this wonderful purplish fruits through Extreme Acai Berry supplements, the famous brand accepted by number of consumers, and see the difference with in two weeks of continued use. It was reported with no side effects.

Cholesterol and General Health

Despite the common perception, only a small percent of cholesterol is obtained through food. The liver creates most cholesterol; however, the more saturated fats a person eats, the more cholesterol his or her body makes.
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Embrace nuts! Almonds, pecans, cashews, Brazil nuts, chestnuts, walnuts, hazelnuts and pistachios - these health power foods are excellent sources of many nutrients and are worthy to be included in your healthy diet plan.
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