Common names
Vitamin A, Retinol, Retinal, Retinoic acid, Carotene
Recommended Intake
What's Vitamin A for?
Best Food sources
Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts
Monday, December 3, 2007
Vitamin A
Menopause: Diet for Hot Flashes
Hot flashes seem to be a personal experience for women experiencing various symptoms in menopause. Many women we talked to tried various diet remedies and supplements but results are often inconsistent. Let's look at some common diet solutions for hot flashes.
Avoid the following food items in your diet. Most women found these foods make hot flashes worse.
Avoid the following food items in your diet. Most women found these foods make hot flashes worse.
- Tea
- Coffee
- Alcohol
- Caffeine containing soft drinks
- Spicy foods
- Smoking
Eggs and Cholesterol: Are some eggs healthier than the other?
Today's eggs are lower in cholesterol! One Grade "A" large egg has almost 1/3 less cholesterol than its counterpart from a decade ago due to the changes in feeding practices. Eggs nowadays contain only 190mg cholesterol, compared to 274mg in 1991.
Eggs are being recognized for their outstanding nutritional qualities. Recent research shows that healthy adults can enjoy an egg every day without increasing their risk for heart disease. A study by the Harvard School of Public Health found no significant link between eating eggs and developing heart disease among healthy individuals. However, if you have high cholesterol or known risks to heart diseases, the NCEP and AHA recommends not eating more than 2 yolks per week. For more info, go here if you are following the TLC Diet for High Cholesterol
Eggs are being recognized for their outstanding nutritional qualities. Recent research shows that healthy adults can enjoy an egg every day without increasing their risk for heart disease. A study by the Harvard School of Public Health found no significant link between eating eggs and developing heart disease among healthy individuals. However, if you have high cholesterol or known risks to heart diseases, the NCEP and AHA recommends not eating more than 2 yolks per week. For more info, go here if you are following the TLC Diet for High Cholesterol
Sunday, December 2, 2007
Top 5 Super Foods to lower cholesterol
1. Oat for Soluble Fiber
Oatmeal and oat bran are rich in soluble fiber, a type of fiber which lowers the bad Low Density Lipoprotein or LDL cholesterol without lowering the good High Density Lipoprotein or HDL cholesterol. In 1997, the FDA authorized a heart disease risk reduction health claim for beta-glucan soluble fiber from oat products. Food products containing oat bran and rolled oats, such as oatmeal, and whole oat flour can bear this health claim.
How much do you need?
Five to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent. Some studies showed that this amount can lower cholesterol by as much as 23 percent. One bowl of oatmeal contains about 3 grams of soluble fiber. Include other soluble-fiber-rich foods such as psyllium, apples, kidney beans, pears and barley.
2. Fish for Omega 3 Fatty Acids
Fish is a good source of protein and omega 3 fatty acids - which has been shown to lower LDL cholesterol and raise HDL cholesterol. In particular, omega 3 fatty acids are noted for its triglyceride-lowering power.
How much do you need? In 2002, the American Heart Association recommended eating at least 2 servings of fish a week, particularly fatty fish such as mackerel, salmon, sardines, trout and herring. If you have high triglyceride levels, AHA recommends 2 to 4 g of EPA and DHA (two specific types of omega 3 oil) as supplements under your doctor's care.
3. Nuts for Healthy Fats
Nuts rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. These tasty snacks are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats, which have all been shown to lower the bad LDL cholesterol.
How much do you need? In 2003, the FDA recognized the benefits of nuts and their role in heart disease prevention by approving a health claim for seven kinds of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts). Limit your intake to ~ 1.5 ounces a day, as nuts are high in calories. The best way to reap the health benefits of nuts is to eat them in replacement of foods that are high in saturated fats such as meat products.
4. Foods fortifed with Plant Sterols
Plant sterols or stanols are powerful substances naturally found in plant to have the ability to block cholesterol absorption. Studies showed that eating two servings of sterols-fortified foods daily result in a 10 to 15 percent drop in LDL cholesterol levels.
How much do you need? The National Cholesterol Education Program recommends that people who have high cholesterol eat 2 grams of plant sterols or stanols a day. You can find plant sterols in fortified foods such as margarine spread, orange juice, salad dressings, functional cookies etc. Most sterols-fortified foods contain at least 1 gram of plant sterols per serving. Please read the portion size and usage direction on the labels for details. It is important to note that plant sterols are not for everyone. The AHA recommends it only for people with high levels of LDL cholesterol.
5. Soy
Soy products are great substitutes for animal products. In 1999, the FDA recognized the health benefits of soy and heart disease by approving a soy health claim. However, due to conflicting results from a large-scale review performed by the U.S. Agency for Healthcare Research and Quality, the AHA Nutrition Committee no longer recommends eating soy to lower cholesterol.
Should you avoid soy then? A simple answer is No. Although soy may not lower cholesterol to the extent we previously thought it could, the US Agency review showed that it can still lower bad LDL cholesterol by 3 percent. Since soy products contain high levels of polyunsaturated fats, fiber, vitamins, and minerals and low levels of saturated fat, AHA does consider soy products a healthy replacement for meats and other foods high in saturated fat and total fat.
4 Must-have healthy snacks
1. Bananas
Not only are bananas creamy and sweet, they are also nutritious and are available year-round. Just eat bananas as is, toss them in your breakfast cereal, or simply blend bananas with low-fat milk to make a delicious smoothie. This grab-and-go snack is a good source of vitamin B6, vitamin C and fiber as well as manganese. In addition, a piece of banana provides approximately 460 milligrams of potassium, making it a heart-friendly health snack.
2. Yogurt
Yogurt is a very versatile food and a healthy snack. It can be enjoyed on its own, used as a fruit dip or mixed as a sauce or dressing. Not only does this creamy snack provide protein, calcium and potassium; it also contains active live bacterial cultures (also known as probiotics). Studies have shown that probiotics improve gastro-intestinal health. It may enhance immune functions as well. Unfortunately, not all yogurt contains probiotics. L. bulgaricus, S. thermophilus and L. acidophilus are the most common bacterial strains added in yogurt. Therefore, look for these bacteria on the ingredient list. Also, check the label and look for the words "live cultures" or "active cultures." Avoid yogurt that says "heat-treated after culturing" on the label..
3. Nuts
Nuts are one of the best plant sources of protein and make for a great snack. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. These tasty snacks are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 - the good fats), which have all been shown to lower low-density lipoprotein or LDL cholesterol.
In 2003, the FDA recognized the benefits of nuts and their role in heart disease prevention by approving a health claim for seven kinds of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts). There is one catch though: nuts are high in calories. Therefore, the best approach is to reap the health benefits of eating nuts as snacks without add excessive calories to your daily intake. So, instead of simply adding nuts to your diet, eat them in replacement of foods that are high in saturated fats such as meat and limit your intake of these tasty snacks to one to two ounces per day.
4. Popcorn
Craving for a healthy snack on movie nights? How about popcorn? A standard three-cup serving of air-popped popcorn contains just 93 calories and less than 1.5 grams of fat. These low-calories snacks are considered whole grains, which have some valuable antioxidants not found in fruits and vegetables. They also contain B vitamins, vitamin E, magnesium and fiber. The new 2005 Dietary Guidelines for Americans recommend that all adults eat half their grains as whole grains. That's three to five servings of whole grains a day. If you prefer microwave popcorn, choose the plain one if possible and avoid the "buttery" or "caramel" microwave popcorn that may be loaded with calories, sugar and trans fat.
Not only are bananas creamy and sweet, they are also nutritious and are available year-round. Just eat bananas as is, toss them in your breakfast cereal, or simply blend bananas with low-fat milk to make a delicious smoothie. This grab-and-go snack is a good source of vitamin B6, vitamin C and fiber as well as manganese. In addition, a piece of banana provides approximately 460 milligrams of potassium, making it a heart-friendly health snack.
2. Yogurt
Yogurt is a very versatile food and a healthy snack. It can be enjoyed on its own, used as a fruit dip or mixed as a sauce or dressing. Not only does this creamy snack provide protein, calcium and potassium; it also contains active live bacterial cultures (also known as probiotics). Studies have shown that probiotics improve gastro-intestinal health. It may enhance immune functions as well. Unfortunately, not all yogurt contains probiotics. L. bulgaricus, S. thermophilus and L. acidophilus are the most common bacterial strains added in yogurt. Therefore, look for these bacteria on the ingredient list. Also, check the label and look for the words "live cultures" or "active cultures." Avoid yogurt that says "heat-treated after culturing" on the label..
3. Nuts
Nuts are one of the best plant sources of protein and make for a great snack. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. These tasty snacks are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 - the good fats), which have all been shown to lower low-density lipoprotein or LDL cholesterol.
In 2003, the FDA recognized the benefits of nuts and their role in heart disease prevention by approving a health claim for seven kinds of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts). There is one catch though: nuts are high in calories. Therefore, the best approach is to reap the health benefits of eating nuts as snacks without add excessive calories to your daily intake. So, instead of simply adding nuts to your diet, eat them in replacement of foods that are high in saturated fats such as meat and limit your intake of these tasty snacks to one to two ounces per day.
4. Popcorn
Craving for a healthy snack on movie nights? How about popcorn? A standard three-cup serving of air-popped popcorn contains just 93 calories and less than 1.5 grams of fat. These low-calories snacks are considered whole grains, which have some valuable antioxidants not found in fruits and vegetables. They also contain B vitamins, vitamin E, magnesium and fiber. The new 2005 Dietary Guidelines for Americans recommend that all adults eat half their grains as whole grains. That's three to five servings of whole grains a day. If you prefer microwave popcorn, choose the plain one if possible and avoid the "buttery" or "caramel" microwave popcorn that may be loaded with calories, sugar and trans fat.
Saturday, December 1, 2007
Vegetarians Be A-Ware
Vegetarians may be at risk of not consuming enough vitamin A and iron and should increase the amount of dark-colored fruits and vegetables in their diets.
This is the latest recommendation from the Institute of Medicine panel, which adjusted the recommended dietary allowances (RDAs) of vitamin A and several other nutrients.
Vegetarians generally rely on foods such as carrots, broccoli and sweet potatoes to meet their vitamin A requirement, but new research suggests the body is only able to absorb about half the amount of usable nutrient as was previously thought.
Non-vegetarians typically consume enough vitamin A, which is essential for reducing the risk of birth defects and guaranteeing optimal vision, from dairy products, fish and liver.
The RDA for vitamin A is now 900 micrograms per day for men and 700 micrograms per day for women. This requirement can be met by eating a half-cup of cooked carrots.
As for iron, vegetarians may need to double their intake because the body absorbs this mineral less efficiently from cereals, bread and vegetables than it does from meats.
This is the latest recommendation from the Institute of Medicine panel, which adjusted the recommended dietary allowances (RDAs) of vitamin A and several other nutrients.
Vegetarians generally rely on foods such as carrots, broccoli and sweet potatoes to meet their vitamin A requirement, but new research suggests the body is only able to absorb about half the amount of usable nutrient as was previously thought.
Non-vegetarians typically consume enough vitamin A, which is essential for reducing the risk of birth defects and guaranteeing optimal vision, from dairy products, fish and liver.
The RDA for vitamin A is now 900 micrograms per day for men and 700 micrograms per day for women. This requirement can be met by eating a half-cup of cooked carrots.
As for iron, vegetarians may need to double their intake because the body absorbs this mineral less efficiently from cereals, bread and vegetables than it does from meats.
Good Nutrition Starts Early
Despite improved eating habits, more American children are overweight than ever before.
A team of researchers led by Dr. Theresa A. Nicklas of the Baylor College of Medicine in Houston, Texas, tracked seven groups of 10-year-olds between 1973 and 1994, as a part of the Bogalusa Heart Study in Louisiana.
They found that children in the 1990s were eating more healthy foods such as fruit and chicken, and eating fewer fats, desserts and candy than previous generations.
Caloric intake remained relatively constant over the course of the study, at around 2000 to 2,200 calories per day.
So why are so many more children overweight today than 20 or 30 years ago? Lack of physical activity, researchers speculate, with more time spent in front of the television and less out on the playground.
A team of researchers led by Dr. Theresa A. Nicklas of the Baylor College of Medicine in Houston, Texas, tracked seven groups of 10-year-olds between 1973 and 1994, as a part of the Bogalusa Heart Study in Louisiana.
They found that children in the 1990s were eating more healthy foods such as fruit and chicken, and eating fewer fats, desserts and candy than previous generations.
Caloric intake remained relatively constant over the course of the study, at around 2000 to 2,200 calories per day.
So why are so many more children overweight today than 20 or 30 years ago? Lack of physical activity, researchers speculate, with more time spent in front of the television and less out on the playground.
10 Essential Health Tips
(The Basics to Practice Every Day)
1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!
2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!
3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.
4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.
5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.
6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.
7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.
8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.
9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.
10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.
1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!
2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!
3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.
4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.
5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.
6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.
7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.
8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.
9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.
10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.
12 Cold-Weather Remedies
The 12 cold-weather herbal remedies recommended here should help you stay well,
or at least help cut the duration of most winter health challenges. There are
remedies for sore throats, chapped lips and even chest congestion in this list.
Astragalus (Astragalus membranaceus): Antiviral and immunity-enhancer. If you tend to get every bug that goes around during the winter, you can build up your resistance to disease by taking this Chinese tonic herb on a daily basis. It’s safe to take indefinitely.
Garlic (Allium sativum): Antiviral, antibacterial, antifungal, anticancer and cardiovascular tonic par excellence. The best home remedy for colds is to eat two cloves of raw garlic at the onset of symptoms. Chop or crush the cloves to release the allicin (a sulfur compound with strong antibiotic effects) and put them on a sandwich or swallow them in apple sauce. Don’t chew and the garlic won’t stay on your breath.
Eucalyptus (Eucalyptus globulus) and sage (Salvia officinalis): Decongestant and antibacterial. Inhaling steam that contains eucalyptus or sage is an excellent remedy for respiratory problems, including chest congestion, bronchitis, bronchial cough and sinusitis. The aromatic oils from eucalyptus and sage leaves help halt bacterial growth and reduce the risk of getting secondary infections. Do the steam routine at least twice a day. As a variation, try several crushed garlic cloves in the water. If you have a sore throat, drink sage tea.
Echinacea (Echinacea purpurea): Antibiotic, antiviral and immune-enhancer. This native American plant is a fine first-line treatment for colds and flu. At the first sign of trouble, begin taking echinacea and continue until the illness runs its course. Children under 10 can take half the adult dosage.
Ginger (Zingiber officinale): Warming, anti-inflammatory and anti-nauseant. Ginger root tea helps relieve head and chest congestion while staving off chills. Grate a one-inch piece of peeled ginger root. Place it in a pot with two cups of water, bring to a boil, lower heat and simmer for five minutes. Add 1/2 teaspoon cayenne pepper and simmer one minute more. Remove from heat. Add two tablespoons fresh lemon juice, one or two cloves of mashed garlic and honey to taste. Let cool slightly, and strain if you wish.
Goldenseal (Hydrastis canadensis): Antiseptic. Speed healing of sore throats by gargling with a warm goldenseal/salt-water solution for a few minutes at a time, at least four times a day.
Mullein (Verbascum thapsus): Expectorant, antitussive. Tincture of mullein relieves chest congestion and dry, bronchial coughs. Mullein oil can be used to treat ear infections.
Calendula (Calendula officinalis): Soothing. Calendula lotions and salves, made from the bright orange flowers of this popular ornamental plant, are gentle and effective remedies for chapped skin and chapped lips. Apply as needed.
Tiger Balm: This Chinese herbal remedy, based on camphor and menthol, is great for easing bronchial congestion. The camphor and menthol have a warming action that brings more blood to the area. Just rub Tiger Balm on the chest and cover with a warm towel.
St. John’s wort (Hypericum perforatum): Antidepressant (effective for mild sedation). If you suffer from seasonal affective disorder (SAD), St. John’s wort is a useful complement to light therapy. Take 300 mg of a standardized extract containing 0.3 percent hypericin three times a day. You can taper off this dosage as the days grow longer. Since St. John’s wort may take six to eight weeks to work, start this well before the dark days of winter. In theory, an over-stimulated immune system could aggravate allergies or autoimmunity.
An immune support formula with Asian mushrooms.
Vitamin C: Vitamin C functions as a powerful antioxidant that has a role in the repair and regeneration of tissues. It may also support healthy immune function.
To be prudent, people with diseases like rheumatoid arthritis or lupus should avoid long-term use of any of the immune-enhancing botanicals. But it is perfectly fine for them to take echinacea or astragalus short-term (up to 10 days or so) to treat colds and other minor infections.
Most Common Fish Oil Benefit
Fish oil is one of the natural remedies for a number of health problems. It is derived from the tissues of the oily fish. The recent studies published in some of the respected scientific magazines show that fish oil has some amazing benefits for health. So what is the fish oil benefit and how fish oil is actually made?
Fish oil is yielded from the cold water fish like mackerel, tuna, salmon, cod and many other fish. It has been recommended as a heart healthy diet for a longer period. The fish oil is very effective nutrient as it contains two most important omega 3 fatty acids that can be absorbed easily. EPA and DHA are two most important fatty acids that have very crucial role in development of normal brain, proper functioning of nervous system and better eyesight. The EPA and DHA fatty acids derived from the fish oil are considered to be the protective elements for the body as they are very effective to reduce the risk of developing arthritis. Among other fish oil benefit you can find:
Most Common Fish Oil Benefit
Most of the recent searches regarding fish oil benefit to the heart diseases has proved the importance of omega 3 fatty acids in protection against the heart diseases. The recent study of American Dietetic Association revealed the factor that these acids are very effective to reduce the fatty deposits in arteries.
The consumption of fish oil reduces the chances of all forms of cancer including breast, colon and prostate. The fatty acids found in the fish oil is quite helpful to stop the development of cancerous mass from quite a healthy cell, it inhibits the unwanted growth of cell and causes apoptosis or death or cancer cells.
The fish oil has very significance in preventing the pregnancy complication like premature delivery and low birth weight. The consumption of fish oil during pregnancy reduce allergy in the newborns, help in development of brain and reduce risk of post partum depression. It is better to take fish oil during the period of pregnancy.
The fish oil is very effective for the eyesight. It not only improves the eyesight but also decrease the dryness in the eyes. The fish oil helps to stop the eyesight decline with the increasing age.
The fish oil is very effective to prevent all types of depression including the schizophrenia, bipolar disorder, ADHD and anger caused depression. It is also helpful in treatment of the Huntington’s disease.
The fish oil is found effective in treatment of rheumatoid arthritis, inflammatory bowel disease, systemic lupus and other inflammatory conditions.
The recent scientific studies recognized the role of fish oil in weight regulation, it reduces craving caused by the fatty foods.
These are the most significant fish oil benefits. Fish oil not only reduces the risk of a number of incurable diseases but is also very helpful nutritional supplement. Eating fish is the basic way for the body to get enough fatty acids but if you want to get more, than try to get fish oil benefit directly from the fish oil that is extracted from the cold water fishes as its benefits are bigger and it is easer to digest.
High Cholesterol - Low Cholesterol Diet
High cholesterol is a well-known risk factor in heart disease. This waxy, fat-like substance comes from the diet, but is primarily made by the liver, and is an essential component of cell membranes. The body also uses it to produce hormones and vitamin D.
Cholesterol is carried through the bloodstream attached to two different compounds called lipoproteins: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). LDL is commonly known as the "bad cholesterol"; it carries cholesterol from the liver throughout the body, making it available and potentially allowing it to be deposited in artery walls. HDL is known as the "good cholesterol"; it picks up cholesterol from the blood and delivers it to cells that use it, or back to the liver to be recycled or eliminated from the body.
Causes and Symptoms
The body needs cholesterol to function, but too much of it in the blood, or too much of the wrong kind, can add up to trouble. The factors leading to heart disease are as follows:
High cholesterol, especially high LDL levels. These two factors combine to form a well known risk factor for heart disease (though people can have heart disease without having high cholesterol). Lifestyle may influence cholesterol levels in part, especially the consumption of saturated fats, but the tendency toward high cholesterol appears to be genetic. Treating high cholesterol levels with a low cholesterol diet and nutritional supplementation is moderately effective. Medications to lower cholesterol are usually very effective.
Low HDL cholesterol and high triglyceride levels. This is a different pattern than high total and LDL cholesterol although someone may have both. This pattern, sometimes called “Syndrome X,” is associated with insulin resistance. It is frequently influenced by diet and lifestyle, but also is genetically driven and appears to affect about 30 percent of the population. It carries with it an increased risk of high blood pressure and diabetes as well as heart disease. Dietary and nutritional supplement treatments for this pattern are different from those for high total and LDL cholesterol levels. Here, lifestyle changes are generally quite effective.
Suggested Lifestyle and Low Cholesterol Diet Changes
To improve your cholesterol profile, try the following:
Lose weight. Even a modest amount of weight loss can lower cholesterol levels.
Reduce the amount of saturated fat you eat. The richest sources of saturated fat (fat that is usually solid at room temperature) in the diet are dairy foods (except the fat-free versions), especially whole milk, cheese, butter and cream. Red meat is also high in saturated fat.
Avoid trans-fat. These heart damaging fats can reduce HDL levels and raise LDL levels. If you find "partially hydrogenated oil" listed in the ingredient list on food labels, find a healthier, low cholesterol diet substitute. There are many spreads available on the market today that are free from trans-fat. Trans-fat is found in many margarines and in most heavily processed foods, as well as in snack foods like chips, crackers and cookies, and in the oils used to cook fast-food french fries, doughnuts and movie popcorn.
Exercise. Daily aerobic exercise is one well-proven method to increase HDL levels.
Don’t smoke. Smoking is a risk factor for heart disease all by itself, but can also significantly lower HDL cholesterol.
Relax. Emotional stress may trigger the body to release fat into the bloodstream, raising cholesterol levels. Practice daily breathing exercises and a stress-reduction technique that works for you, such as yoga, meditation, guided imagery or tai chi.
Nutrition and Supplements
The following low cholesterol diet may help to reduce cholesterol levels:
Eat some nuts every day. My Optimum Health Plan’s menu plan is rich in nuts, especially almonds, walnuts and cashews, which contain heart-healthy monounsaturated fat.
Substitute soy protein for animal protein. The protein in soy foods has been shown to lower cholesterol levels. Try to incorporate two servings a day into your meals. Choose from tofu, tempeh, soy milk, whole soy beans and roasted soy nuts.
Use fresh garlic regularly in your meals. Garlic has been shown to lower both cholesterol levels and blood pressure - and it tastes wonderful, too. Use one or two raw or lightly cooked cloves a day.
Drink green tea daily. The antioxidants in green tea help lower cholesterol and prevent the cholesterol in your blood from oxidizing.
Eat plenty of soluble fiber. Soluble fiber has a powerful cholesterol-lowering effect. The best sources of soluble fiber are beans and lentils, apples, citrus fruits, oats, barley, peas, carrots and ground flax seed.
Limit refined carbohydrates. A diet full of cookies, cakes, crackers, fluffy breads, chips and sodas can increase triglyceride levels and lower HDL.
Take Coenzyme Q10 (CoQ10). CoQ10 is a powerful antioxidant that has been shown to be beneficial for heart health by protecting LDL cholesterol from oxidation and by re-energizing the mitochondria in the heart cells, which is where energy metabolism occurs. CoQ10 may also help lower blood pressure.
Take fish oil. Fish oil contains an abundance of essential fatty acids known as omega-3s. Daily fish oil is an effective preventive strategy against heart disease, and has been shown to lower triglyceride (blood fat) levels, minimize inflammation and clotting, and increase HDL (“good”) cholesterol.
Del.Icio.Us Tags: High Cholesterol - Low Cholesterol Diet
Technorati Tags: High Cholesterol - Low
Health Benefits of Olive Oil
Biological Background: Olive oil is extracted from ground olives (Olea europaea).
Nutritional Info: A tablespoon of olive oil contains 14 g of fat (mainly monounsaturated oleic acid), equivalent to 120calories.
Pharmacological Activity: Olive oil is rich in oleic acid, a monosaturated fatty acid, and phytochemicals oleurpein and hydrooxylorosol, potent anti oxidants. Olive oil can lower blood levels of an undesirable form of cholesterol, LDL,
while raising the level of HDL, the desirable kind of cholesterol and help keep LDLcholesterol from being converted to a toxic or oxidized form, thus protecting arteries from the fatty plague. Olive oil can also reduce blood pressure and help regulate blood sugars. Oleuropein and hydrooxylorosol in oliveoil help fight cancers, especially braest cancer.
Eating Tips: Use olive oil for salads and cooking.
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