| Monday, February 25, 2008 |
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Top 10 Foods to Lower Your Cholesterol
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When it comes to education and testing, greater numbers amount to greater success, but when it comes to cholesterol the higher the score the worse you often are. Cholesterol is required to build and maintain cell membranes, but a score of over 200 begins to lead to the potential for complications from stroke, heart attack, and peripheral vascular disease.
Cholesterol is also a heavily marketed word. Almost every person has heard of cholesterol, but few know why it's so important. The name cholesterol originates from the Greek chole- (bile) and stereos (solid), and the suffix -ol for an alcohol. Although cholesterol is essential for life, high levels in circulation are associated with atherosclerosis. Human breast milk contains significant quantities of cholesterol [1]. Cholesterol can be ingested in the diet, and re-used within the body through re-absorption of bile in the digestive tract.
Within cells, cholesterol is the precursor molecule in several biochemical pathways. In the liver, cholesterol is converted to bile, which is then stored in the gallbladder. Bile contains bile salts, which emulsify(break down) fats in the digestive tract and aid in the absorption of fat molecules as well as the fat soluble vitamins, Vitamin A, Vitamin D, Vitamin E and Vitamin K. Cholesterol is an important molecule for the synthesis of Vitamin D and the steroid hormones, including the adrenal gland hormones; cortisol and aldosterone as well as the sex hormones progesterone, estrogens, and testosterone.
If you or a loved one is facing high cholesterol here are some suggestions to lower your cholesterol naturally. If you're in the extreme red zone (over 200), please consult your physician. Here are a couple of tips to keep your cholesterol in check naturally.
1. Oatmeal- Oatmeal is rich in soluble fiber, which cuts down the amount of cholesterol your intestines absorb. Aim for at least 10 grams each day to reduce your low-density lipoprotein levels.
2. Salmon- Salmon is loaded with omega3 fatty acids this will help reduce the inflammation in the blood stream.
3. Olive-oil- Extra-virgin olive oil is most best and olive oil has been shown to reduce the risk of ulcers and cancer.
4. Almonds- Almonds are a great source of plant sterols, which slow your body's absorption of cholesterol. Watch the calories, almonds are loaded with energy.
5. Avocado- Unsaturated fats in avocados help lower the risk of diabetes and heart disease.
6. Blueberries- Blueberries are on the all-star team for super foods. They are loaded with antioxidants and have shown to be effective in reducing cholesterol.
7. Walnuts- Walnuts contain a plentiful supply of polyunsaturated fatty acids.
8. Fish- Fish is full of omega-3 fatty acids, which reduce levels of low-density lipoproteins and triglycerides. Make sure you know which fish are high in mercury.
9. Apples- An abundant source of both soluble and insoluble fiber.
10. Broccoli- Broccoli is plentiful in soluble fiber, which does wonders for high cholesterol.
This is an incredible list of wonderful food to help you start moving in the right direction. Please remember you have to add moderate cardiovascular exercise to any healthy lifestyle. As with the food, if you find yourself overweight, out-of-shape or injured, please consult your doctor first. Be sane with your health, and as always guard your health well, who else is going to?
[1] Jensen RG, Hagerty MM, McMahon KE (01 Jun 1978). "Lipids of human milk and infant formulas: a review" (PDF). Am J Clin Nutr 31 (6): 990-1016. |
| posted by Healthy Life @ 8:38 PM |
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| Monday, February 18, 2008 |
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Be Proactive About Your Heart Health
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Your heart works hard to continuously pump blood, non-stop, to other parts of the body. Incredibly, it pumps 2000 gallons a day and beats about 100,000 beats a day! This rhythmic pumping ensures the circulation of a fresh supply of oxygen-rich blood to all organs, tissues and cells of the body.Your heart is your lifeline, and heart health should be a priority. Certain lifestyle choices we make can have consequences for our hearts, which can also affect the functions of other important organs and tissues. For optimal health it is important that we adjust our lifestyle, and make choices to promote heart health.Taking steps in the right direction have had positive and proven benefits for heart health. Here are some tips to help keep your heart healthy.
* Watch your diet. Maintain a low fat diet and include lots of fruits and vegetables. The Recommended Daily Allowance for fruits and vegetables is at least 2 to 3 cups a day. Eating green leafy vegetables is also highly recommended. Include fatty fish at least twice a week in your diet.
* Maintain a healthy weight. It is a known fact that blood pressure increases as your weight increases. Eating a healthy balanced diet is the first step towards achieving your normal weight limit for your height and age.
In addition to maintaining a healthy weight, doctors recommend that we watch the waistline! An expanding midriff can also put extra pressure on your heart. As a general guideline, men should keep their waistline within 40 inches; women, within 35 inches.
* Physical activity. Get at least 30 minutes of exercise a day. Aerobic exercises or even a brisk walk will help strengthen the heart and support blood circulation. A stronger heart means the heart can pump more blood with less effort. It is important to establish a regular exercise pattern and remain consistent. Consistency will give you the maximum benefits from your exercise regimen. You should always check with your doctor before beginning any exercise regimen, especially if you are over 40, a smoker, or suffer from any medical condition.
* Monitor the intake of sodium in your diet. Many processed foods (including vegetable juices) contain high amounts of sodium. Read labels carefully. You may want to avoid adding more table salt to your food. Instead, try adding ground herbs and spices for more taste. You can also try eating more fresh foods since cooked and processed foods are likely to contain more sodium.
* Moderate your consumption of alcohol. Moderate consumption of alcohol is considered acceptable by most medical experts. Excessive drinking can have multiple adverse effects on cardiovascular health.
* Quit smoking. Smoking can be harmful to the heart. Medical experts agree that total abstinence from smoking is a positive way to maintain heart health -- this includes second-hand smoke too.
* Reduce stress. Try to get eight hours of sleep a night. If you are under unavoidable stress, find
ways to help de-stress. It can be as simple as including time for your favorite hobby during the week, watching your favorite TV program, getting together with friends or even a relaxing massage.
* Have a good laugh. There is something to the old adage, "A merry heart works like medicine." Dr. Michael Miller, who led studies at the University of Maryland, School of Medicine, suggests a 15-minute daily dose of heartfelt laughter to support heart health.
Taking nutritional supplements is another positive approach to maintaining heart health. If you are unsure about which nutritional supplement to use, ask your doctor for advice. Some well researched ingredients are:
* Natto-kinase, a Japanese herb that has traditionally been used as nutritional support for proper blood circulation and heart health.
* Hawthorn leaves also support healthy blood circulation.
* Vitamin D supports healthy functioning of the heart.
* Taurine is an antioxidant.
* Folic acid and phytosteroscial for both heart and blood health, according to the American
Medical Association.
Making positive changes to your lifestyle and adding a quality nutritional supplement, like CardioMatrix, can help promote a happy, healthy heart. |
| posted by Healthy Life @ 8:38 PM |
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| Monday, February 11, 2008 |
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Simple, Natural Relief For Coping With Depression Symptoms
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Can a simple healthy habit help you deal with depression? The answer is yes!
Taking a hot bath can help you cope with many of the symptoms that accompany depression. Immersion in warm water can help reduce anxiety, relax physically, and lead to an improved sense of well-being. Bathing can decrease tense feelings, help you calm down emotionally, and help ease mental fatigue. A hot bath can also help with sleep, relieving the insomnia that is often common during depression.
Hot baths are great on their own, but dosed with a healthy scoop of Epsom salts, they are so much better. First discovered in the town of Epsom, England and patented in the 17th century for its healing and curative powers, Epsom salt baths are a proven and inexpensive way of relaxing muscles and settling nerves.
Epsom salts are rich in magnesium. Excess adrenaline, stress, and anxiety, all common during depression, are believed to drain the body of magnesium. Studies show that the high concentrations of magnesium sulfate in Epsom salts are easily absorbed through the skin during a long bath. Epsom salt baths can raise blood levels of magnesium, resulting in a greater feeling of well-being and relaxation. The theory is that the magnesium assists the release and maintenance of serotonin levels, resulting in a sedating effect. In addition, combine the relaxing effects of a hot bath with the extra benefits of a magnesium soother, and there's hardly a better remedy for the tired, achy muscles that often accompany depression.
Depression is emotionally and mentally draining. When you are needing immediate relief, don't wait until it's the "appropriate" time. Even if it's ten in the morning and you've already showered, when you feel an inner sense that taking a bath might help, follow through with action. Sitting quietly in warm water, simply inhaling and exhaling is often enough to bring provide some immediate relief. If you can muster a little extra effort, dim the lights, burn a candle, and add a few drops of lavender oil into the water, and you'll get a luxury aromatherapy soak that can help ease the pain of the moment.
If you don't have enough energy to get the bath ready, call on someone close to you for help. . You may be feel silly calling someone to run a bath, but that's okay. It won't be as bad as you think. People close to you really do want to lend a hand, and getting the bath clean and running is a tangible action that they can do for you.
Depression is real and it requires real self-soothing strategies. Of course taking a bath isn't the magic cure that makes depression go away. But don't dismiss the power of simple everyday remedies. Bathing helps ease your mind and body of painful depression symptoms. Bathing is a coping action that really can make a difference in helping you get through the day. Follow your intuition and take baths frequently. |
| posted by Healthy Life @ 8:38 PM |
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| Monday, February 4, 2008 |
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Some Reiterated Fish Oil Benefits
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Sometimes we have to hear a message several times before it starts to sink in. That's true in regards to many areas of our life and health matters are no exception.
It seems to be a common, accepted fact amongst many in the medical field that fish oil benefits us in a myriad of ways. That includes both conventional and alternative medical practitioners. The result is reflected in the growth in sales of this type of supplement, as more and more of us are starting to see the difference to our overall state of health.
For those of you who want a quick recap on what some of those benefits of fish oil are, here are just a few.
One quite important one concerns anyone who is at risk of a heart attack because of their family history, lifestyle or who already has cardiovascular disease. Even such noted organizations like the American Heart Association has backed the use of omega 3 oil for people with healthy hearts, let alone those with the disease.
With that in mind it's alarming to read that when a recent survey was conducted in the U.K. they found around 9 out of 10 people were not getting enough (around 500mg/day) oily fish in their diet to maintain a healthy heart.
Another fish oil benefit applies to how well our brains perform in some of the most essential daily functions which involve your memory and concentration. Here again there has been strong evidence to support the notion that by eating the right type of seafood such functions work better. Such benefits can even be applied to children where tasks like schoolwork which often require a higher level of concentration have been shown to improve, via the use of omega 3 fatty acids.
If getting enough of these fats from food is a problem then supplements are your next best bet. You too could harness the benefits of fish oil and lead a fuller, and fitter lifestyle by heading over to my main site, where I expand on many other relevant points. |
| posted by Healthy Life @ 10:24 AM |
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Data are for Information purpose only. Under NO way or circumstances we will be responsible for any misconduct on your parts. Always get a consultation from a registered Health GDP or Doctor before following any point mentioned in this data. It’s for your safety of Health. Please note that any external links which we refer are for information purpose only and do not imply any approval from the organization or authority to which we refer.
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