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Americans average from 4,000 to 5,800 per day. The Americanvivienne westwood necklace Heart Association recommends 2000 milligrams of sodium or less per day. To put this into perspective for you, one teaspoon of salt has 2,196 mg of sodium. Therefore practices such as salting your food contribute to about 18 percent of the average American diet. The other major source of sodium (67 percent) is in processed foods. You were not born with the taste for salt – you acquired it. It will take about a month of eating less salt and high sodium foods to reduce your desire for it. 4. Increase fiber intake Eating fiber can help lower cholesterol levels. Fiber binds to lipids such as cholesterol and carries them out of the body, therefore lowering blood concentrations and possibly the risk of artery and heart disease. Oat bran, oatmeal, rice bran, beans, and fiber from fruits, vegetables, seeds and legumes are the most beneficial. You should ea vivienne westwood online t between 30-40 grams of fiber per day. 5. Exercise Aerobic exercise can increase high-density lipoprotein HDL (good cholesterol) and decrease triglycerides (circulating fat in bloodstream). There is a dose related response between the amount of calories expended an increase in HDL. The threshold value to effect HDL levels is a weekly caloric expenditure is between 1000-1200 calories. Where expending between 2000-3500 calories / week has an optimal effect. How much aerobic exercise vivienne westwood earrings is that? Put in terms of just walking, that means 10 – 12 miles / week to attain the threshold level or 20 miles to reach optimal value of exercise. If you are exercising 5 days / week, this means 2 miles per workout. This may seem like a lot, however if one were to walk at 3.5 miles / hr, 2 miles could be completed in approximately 34 minutes. Plus, walking is not the only form of aerobic activity one can perform to achieve a benefit. Activities such as cycling, swimming, elliptical training and stair climbing are also appropr vivienne westwood orb necklace iate. The American College of Sports Medicine (ACSM) recommends this activity take place at 50-80% of VO2 max. Exercising at this intensity will burn approximately 250-300 calories / half hour. Additionally, studies have shown whether aerobic exercise is done in a single bout or broken up benefits are similar. In other words, it does not matter is you do three 10 minutes bouts or one 30 minute bout of aerobic exercise. Be careful; remember these are general recommendations for apparently healthy individuals. Before starting any sort of exercise program on should always consult their physician and be under the supervis vivienne westwood pearl necklace ion and guidance of a qualified exercise professional. 6. Weight Loss Numerous studies show weight loss combined with exercise is key to reducing total cholesterol and improving overall blood lipid profile. The formula for weight loss is simple, however a small percentage of dieters are successful at losing the weight and keeping it off. That is why losing weight needs to be approached as a lifestyle change, not a diet. Dieting does not work. Consume fewer calories than the body ne vivienne westwood orb pendant necklace eds and weight loss will occur. If lowering cholesterol is your goal, a caloric deficit can be achieved be reducing sources of cholesterol an vivienne westwood bag d saturated fat, while increasing the fiber in diet. REFERENCES 1.ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescript vivienne westwood gold necklace ion. Lippincott, Williams and Wilkins. Fourth Edition, 277-284, 2001. 2.ACSM’s Guidelines for Exercise Testing and Prescription. Lippincott, Williams and Wilkins. Sixth Edition, 137-164, 2000. 3.www.cdc.gov : Centers For Disease Control website; 2005. 4.Dietary Treatment of High Blood Pressure and High Blood Cholesterol, A manual for patients. American Heart Association, 1990.