5 easy steps to pump up your heart !

Want to keep your heart healthy? Then you need to know the following.

Holly Andersen, director of education and outreach at the Ronald O. Perelman Heart Institute of NewYork-Presbyterian Hospital has offered some easy steps to improve heart health and overall well-being throughout the year.

Step 1: Know your numbers. Your blood pressure, cholesterol and triglyceride levels are the most important numbers you will need to know before you begin on the path to good heart health.

Step 2: Start walking. Exercise is the fountain of youth. A simple 20- to 30-minute walk a few days a week can actually reduce the risk of premature death by more than 50 percent.

Step 3: Laugh out loud. Laughter really is the best medicine. Just 15 minutes of laughter is about equivalent to 30 minutes of aerobic exercise with respect to our cardiovascular health. Laughter has also been linked to the healthy function of blood vessels, an increase of the brain hormones that improve mood, and reduction of pain and anxiety.

Step 4: Focus on your waistline, not your weight. Your waistline is a better measurement of your overall health than your weight because the amount of fat around your waistline is directly linked to high blood pressure and high cholesterol and can place you at increased risk for diabetes.

Step 5: Get a good night's sleep. Sleep is one of the most undervalued elements of our daily routines, but it is absolutely vital to good health. Lack of sleep increases your blood pressure, induces stress, increases your appetite and slows down your metabolism, dampens your mood and decreases your cognition.

Pistachios : Get your facts straight !

With a pale green flesh and reddish purple skin, pistachio nuts have been a part of the traditional Indian culinary art. With concerns ranging from high cholesterol and high fat content to their ability to cause obesity, the truth is that pistachios are actually cholesterol-free and are useful in lowering cholesterol levels.

They also have several other cardio-protective elements; such as helping control blood pressure and weight reduction. Owing to their fatty acid profile, nutritional properties and bioactive constituents, pistachios have been found to be useful in the prevention and treatment of several disorders and maintaining good health.

The fat in pistachios is 90 per cent unsaturated. Mono-unsaturated fatty acids (MUFA) comprise 55 per cent of the total fat content. This type of fat is found in olive oil and has several desirable effects on our health. It has been shown to reduce bad cholesterol levels and increase good cholesterol. Thus a diet consisting of pistachios favourably improves lipid profile and reduces the risk of heart diseases.

Interestingly, pistachios are one of the richest sources of phytosterols and have been known to be a good source of other antioxidants (natural substances known to fight diseases and delay ageing) including beta-carotene (precursor for vitamin A), tocopherols (precursor for Vitamin E), carotenoids (zeaxanthin and lutein), selenium, and flavanoids. Carotenoids (zeaxanthin and lutein) protect against degeneration of the retina of eye and have a potential contribution in the prevention of heart disease and stroke. Their richness in selenium and other powerful antioxidants also contributes to their role in prevention of heart disease, diabetes and cancer.

Due to their similarity in structure to that of cholesterol, it is believed that phytosterols "block" dietary cholesterol absorption in the body. They are also a good source of protein, fibre and potassium. Like most tree nuts, pistachios are a good source of arginine (an amino acid) known to have heart protective properties. In addition, this essential amino acid is also necessary for synthesis of neurotransmitters in the brain, helping in alleviating depression, controlling addictive behaviour and encouraging mental alertness. Pistachios also provide B vitamins. Vitamin B6 plays an important role in various biochemical reactions and efficient functioning of the immune system, red blood cell metabolism and haemoglobin production. It is also responsible for synthesis of neurotransmitters such as serotonin and dopamine, both of which are necessary for nerve cell communication.

They have recently been studied for their role in improving glycemic (blood sugar) control and preventing diabetes-related complications. A study conducted by the University of Toronto claimed that pistachios, when eaten with high carbohydrate food items like white bread, may actually slow the absorption of carbohydrates in the body, resulting in a lower than expected blood sugar level.

In fact, they also help in weight reduction. It has been reported that Oleoylethanolamide or OEA, an appetite-suppressing compound in oleic acid, helps one feel fuller longer after a meal. 

The high potassium levels make pistachios a great choice for controlling hypertension and preventing arrhythmias (irregular heart beat). One serving of pistachios contains 310 mgs of potassium, a whopping 36 per cent of the daily recommended amount.

Pistachios can be consumed year round and provide not only nutrition, but also enhance taste and texture of food.

Source: Indian Express

Cholesterol Tests

What cholesterol is, and what it does to our bodies.

Cholesterol Test

Our liver produces a wax like substance which is also found in some foods. This waxy substance called cholesterol is needed in order to produce vitamin D. It is also used by our bodies to build walls around cells, and to make bile salts that will allow us to digest fats. A thousand milligrams of cholesterol is produced by our liver each day, which is enough to sustain us without ever eating another cholesterol loaded thing. There are so many foods that contain cholesterol that it is not easy to avoid it. A cholesterol test helps that.

Heart disease is only one of the problems that can come from too much cholesterol, but there are ways to contain it. The one thing you need to do first is talk to your doctor and have a cholesterol test. A cholesterol meter, monitor, or other testing kit, can be used at home to monitor levels on a regular basis, and so adjust your lifestyle to improve your health and lessen the chances of getting a life threatening illness in the future.

The test is different from most of the other medical tests any adult might undergo, as it is not necessarily used for diagnosing disease, or to monitor a disease.

The cholesterol test is used for noting whether the patient is at risk for a disease such as heart disease or atherosclerosis, or perhaps death from a stroke or heart attack. An important part of preventative health is the cholesterol test.

There are two types of cholesterol (also known as lipoproteins) and they are HDL which is the high density, and LDL which is the low density.

HDL is considered to be the good cholesterol, and LDL is considered to be the bad cholesterol. The bad cholesterol will block the blood vessels and keep the blood from flowing through the body properly.

A routine cholesterol test is done during a patient’s routine physical at least once every five years. This is so unless the patient has a history of having a cholesterol problem; then it is suggested that the patient have a cholesterol test several times throughout the year. This is to monitor how well the cholesterol is being held at bay.

There is much talk these days about high cholesterol and the diet, and sometimes altering eating and drinking habits can make a big difference. Many patients that have been diagnosed with high cholesterol will need to have medication and diets prescribed for them.

A cholesterol test may be needed more frequently if the patient is at higher risk for heart disease because one of these factors which are considered to be major :

• The patient is a smoker,

• The patient is over the age of forty five (men) and fifty five (women).

• The patient suffers from hypertension with a blood pressure of more that 140/90,

• If the patient has a family history of premature heart disease,

• If the patient has already had a history of heart problems, or

• If the patient has diabetes.

Cholesterol Meters - Test Cholesterol at home !

A cholesterol meter (or cholesterol monitor) is a handy new tool to help. Cholesterol testing meters are an easy way to do a cholesterol check at home. A cholesterol check meter can produce results in minutes, and some are known as a glucose cholesterol meter because they can check your glucose levels too. Cholesterol meters are fast becoming a tool commonly found in the home of health conscious individuals, and are used as a part of a stay healthy regime.

Although everyone needs cholesterol to help the body build new cells and produce hormones, high cholesterol levels can be harmful. The body gets its cholesterol (a fatty substance) via the diet and the liver. While the liver produces around 80 percent, foods such as meat, fish, cheese, and animal products provide the rest.

Foods that contain saturated fats result in the body producing more cholesterol. Many people think that avoiding animal products is the answer for how to reduce cholesterol, but there are foods that don’t contain animal products but do contain trans-fats which will still lead to the body making more cholesterol.

Cholesterol travels around the bloodstream by latching on to specific proteins.

Very bad cholesterol is known as VLDL or very low density lipoprotein.

Bad cholesterol is known as LDL or low density lipoprotein.

Good cholesterol is known as HDL or high density lipoprotein.

Chylomicrons carry a small amount of cholesterol but a large amount of fat known as triglycerides. High LDL cholesterol levels is often a factor in coronary artery disease such as atherosclerosis. This sort of disease can lead to strokes and heart disease, etc. High fat diets, obesity, stress, and inactivity, are all contributing factors in raising cholesterol levels. The problem can also be hereditary. Hospitals frequently advise doing a cholesterol check on these vulnerable groups of people, and they use very similar machines to the cholesterol meters you would use at home.

Many people are unable to pay for frequent cholesterol testing and this is where a home blood cholesterol meter comes in very handy. A cholesterol monitor (such as a home cholesterol meter) allows you to see what is actually going on inside your bloodstream and make any necessary adjustments, such as trying a cholesterol diet where you introduce foods to lower cholesterol. Using a cholesterol test meter will allow you to take control of your health and you should then take steps to find out exactly how to lower LDL cholesterol.

Health Benefits of Cabbage - Part 1

Health Benefits of Cabbage

The health benefits of cabbage include treatment of constipation, stomach ulcers, headache, excess weight, skin disorders, eczema, jaundice, scurvy, rheumatism, arthritis, gout, eye disorders, heart diseases, ageing, and Alzheimer's disease.

Did you know that the cheap, humble looking and so widely used cabbage could work miracles? Cabbage is a leafy vegetable of Brassica family, round or oval in shape, consisting of soft light green or whitish inner leaves covered with harder and dark green outer leaves. It is widely used throughout the world, eaten cooked or raw as salad and is a very popular vegetable.

 

Cabbage contain phytonutrients, works to protect the body from free radicals that can damage the cell membranes. Phytonutrients also signal our genes to increase its production of enzymes involved in detoxification.

 

Cabbage may lower the incidence of cancer, especially in the lung, stomach and colon prostate.

 

Cabbage is a muscle builder, blood cleanser and eye strengthener.

The juice of fresh raw cabbage has been proven to heal stomach ulcer.

Cabbage is rich in iron and sulfur. Juice of fresh cabbage is effective in treating fungus infection (due to it sulfur content).

Cabbage can lower serum cholesterol.

 

Cabbage contain Sulforaphane, a substance that can increase the production of antioxidant and detoxification enzymes. Sulforaphane works by stimulating the production of glutathione, the body's most important internally produced antioxidant which plays a role in liver detoxification.

 

 

 

 

To Be Continued....

 

 

 

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.  

Never use any home remedy or other self treatment without being advised to do so by a physician.
 
 

Low Calorie Snack Ideas - Part 3

Low-Calorie Snack Idea #11: Blend a fruit smoothie.

Combine half of a chopped banana, ¾ cup nonfat plain yogourt, and a non-nutritive sweetener, and blend until smooth.

Low-Calorie Snack Idea #12: Freeze grapes and peeled bananas.

Seal them in a sandwich bag and throw it into the freezer. Once frozen, they’re a refreshing and healthy treat. You can eat 20 red seedless grapes and still consume only 100 calories.

Low-Calorie Snack Idea #13: Eat an apple — and the skin.

An apple with the skin contains about 3 grams of fiber. The skin packs a double whammy, carrying healthy soluble fiber that helps to lower cholesterol and prevent heart disease and antioxidants that fight free radicals and lower the risk of diabetes complications.

Low-Calorie Snack Idea #14: Try low-fat string cheese.

Each one contains only 80 calories. These are one of the few portable goodies rich in sugar-steadying protein.

Low-Calorie Snack Idea #15: Have your chocolate 'bar' frozen.

By that we mean enjoy a frozen fudge pop. They taste delightfully chocolatey but contain only about 100 calories.

Concluded

How Green Tea is Beneficial - Part 2

8. Green Tea and Cholesterol

Green tea can help lower cholesterol level. It also improves the ratio of good cholesterol to bad cholesterol by reducing bad cholesterol level.

9. Green Tea and Obesity

Green tea prevents obesity by stopping the movement of glucose in fat cells. If you are on a healthy diet exercise regularly and drink green tea, it is unlikely you'll be obese.

10. Green Tea and Diabetes

Green tea improves lipid and glucose metabolisms prevents sharp increases in blood sugar level and balances your metabolism rate.

11. Green Tea and Alzheimer's

Green tea helps boost your memory. And although there's no cure for Alzheimer's, it helps slow the process of reduced acetylcholine in the brain, which leads to Alzheimer's.

12. Green Tea and Parkinson's

Antioxidants in green tea helps prevent against cell damage in the brain which could cause Parkinson's. People drinking green tea also are less likely to progress with Parkinson's.

13. Green Tea and Liver Disease

Green tea helps prevent transplant failure in people with liver failure. Researches showed that green tea destroys harmful free radicals in fatty livers.

14. Green Tea and High Blood Pressure

Green tea helps prevent high blood pressure. Drinking green tea helps keep your blood pressure down by repressing angiotensin,  which leads to high blood pressure.

15. Green Tea and Food Poisoning

Catechin found in green tea can kill bacteria which causes food poisoning and kills the toxins produced by those bacteria.

16. Green Tea and Blood Sugar

Blood sugar tends to increase with age but polyphenols and polysaccharides in green tea help lower your blood sugar level.

To Be Continued....

Source : DSDG

Benefits & Uses of Carrots !

Carrots are known for their high nutritional and medicinal qualities and are useful for a range of ailments. Here's why you should include them in your daily diet :

• Carrots are known to be excellent for healthy skin, hair and bones.

• They are also known to be great for the eyes. Eat them raw, cooked or boiled or have carrot juice regularly.

• Suffer from heart problems? Experts say that carrots can reduce the risk of heart ailments.

• Had a long day work? Freshly made carrot juice is known to give instant relief from stress and fatigue and will also clean your body from inside.

• An upset tummy gets great relief from carrot soup. An excellent remedy for diarrhoea, carrots calm down your bowel system.

• Choose your carrots well. The deeper the orange color, the more carotenoids (source of vitamin A) it has, which makes it a healthier option for you.

• Carrot juice improves and increases your immunity more than any other vegetable. Having two glasses of carrot juice daily is known to increase your immunity by up to 70 per cent.

• Carrot juice will lower cholesterol and blood pressure if had everyday.

• Since carrots are high in fibre, they are very good for your colon. Another benefit? They regulate blood sugar as well.

Source : TOI

Home Remedies for Reducing Cholestrol

REDUCING CHOLESTEROL

High cholesterol is one of the most dreaded health disorders. Cholesterol is a waxy substance that is produced by the liver and is essential for every cell in the body. It even enters the body through the saturated fats present in certain foods. Moreover, there are two types of cholesterol, one of which is considered "good" the other "bad."  High-density lipoprotein (HDL) or ‘good cholesterol is the one that scour the walls of blood vessels, cleaning out excess cholesterol. HDL cholesterol is considered normal, when it is anywhere between 40 and 60 mg/dL.

Low-Density Lipoprotein (LDL) is termed as bad cholesterol. As the name suggests, LDL is bad for the human body and need to be eliminated, because its high content can clog the arteries, resulting in mild to severe heart attacks. There are a number of other health problems as well, which are associated with high levels of cholesterol, such as heart diseases or stroke. The situation can worsen if you are suffering from high blood pressure, diabetes, or overweight. Thus, to have a long and healthy life, it is important to keep the cholesterol levels low. In this article, we will help you know how to lower cholesterol.

Home Remedies for Reducing Cholesterol

To reduce blood cholesterol levels in your body, you can try some of the home remedies given below. 

• Drink lots of water everyday. This would keep your body hydrated as well as help in the reduction of bad cholesterol.
• Mudpack on the abdomen improves digestion, liver and kidney functioning, thus helping lower cholesterol.
• Yoga exercises are also beneficial for lowering blood cholesterol. However, it is advisable to consult a yoga guru, regarding the same.
• Exercise regularly, for improving the level of good cholesterol and combating the bad cholesterol.
• Consume foods that are rich in fiber, as they will help you reduce bad cholesterol. This would include green leafy vegetables as well.
• Boil 10 pieces of cinnamon sticks in 5 teacups of water. Now, add a tablespoon of honey and mix well. Let it cool down a bit and then drink. Do this twice daily, to stay away from the problem of high blood cholesterol.
• Use olive oil as the cooking medium. It is highly beneficial for heart and promotes proper functioning of the body system.
• You may include green leafy salads, coated with a very thin layer of olive oil, in your diet.
• High cholesterol level can be reduced by consuming raw onion and the juice extracted from it, in moderation.
• Consuming garlic clove everyday helps in reducing cholesterol level in the body. 

Foods That Lower Cholesterol

To keep your cholesterol level low, you can consume certain foods as well. Given below is a list of such foods 

• Almonds and Walnuts
• Fish, not fried
• Green vegetables and fruits
• Oat bran
• Onion juice
• Soy products and compounds
• Soybeans
• Sunflower seeds
• Unpasteurized milk
• Wheat germ
• Whole grain Cereals
• Yeasts 

Note :

Foods high in cholesterol and saturated fats, such as eggs, organ meats, cheese, butter, beef and whole milk, should be consumed less.

Warning : The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.

The service is provided as general information only, and should not be treated as a substitute for the medical advice of your own doctor.