Month: September 2019

Are Nuts Bad For You? Here Are The Best Nuts For Your Health

Best Nuts: The Wellness Superfood

Crunchy, flavorful, rich, and packed with the good fat. Yes, we’re talking about nuts. Without doubt, including nuts in your diet will bring you the health benefits of one of nature’s healthiest snacks. Whether you’re trying to lose or keep your ideal weight, lower your risk for heart disease, stroke, or even cancer, and reduce cholesterol, a nutty diet can help.

What is a nut?

A nut is simply a dry fruit consisting of one or two edible kernels packed inside a hard shell.

The Health Benefits of Nuts

Studies in the Journal of the American College of Cardiology and the American Journal of Clinical Information reveal that individuals who consume nuts (the “tiny powerhouses”) at least five times weekly have:

  • Lower markers for inflammation– elevated levels of inflammation markers can translate to the higher tendency of getting an infection, a greater risk for diabetes, stroke, and cancer—or simply, becoming ill.
  • Lower risk for heart diseases– three studies with 210,836 participants who ate nuts had a significantly lower risk for heart disease. This was in comparison with people who seldom ate nuts.
  • Benefits of the macronutrients– these include dietary fiber, moderate amounts of protein (9-20%), the healthy unsaturated fats (49-74%) in the form of the monounsaturated, and polyunsaturated fats. These help fill us up for longer and curtail hunger.

Nonetheless, it is a fact that not all nuts are created equal. Some varieties are rich in essential nutrients and amino acids, including several B vitamins (e.g., folate), vitamin E, and arginine. The healthy types are packed with minerals such as iron, calcium, zinc, and magnesium. Additionally, some nuts are full of antioxidant minerals (manganese, selenium, and copper), plus other phytochemicals and plant sterols which are important in keeping illnesses at bay.

Here’s a list of the best nuts known to ward of inflammation or unwanted heart-related conditions:

Walnuts– also known as the “Royal Nut of Jove” (Jove or Jupiter, was the King of the Roman mythological Gods), walnuts are one of the oldest foods prized by the Romans. Today, these tree nuts remain esteemed for their delicious flavor, anti-inflammation benefits, and heart-healthy content of monounsaturated fats and antioxidants, and the hard-to-find omega 3 fatty acids in the form of alpha-linolenic acid (ALA).

The Food and Drug Administration (FDA) has approved the health claim that eating 30 grams (1.5 ounce) of walnuts daily reduces the risk of heart conditions.

Roughly 15% of its fat component is the healthful monounsaturated fats.

Two recent studies have proven that individuals on Walnut-rich diets showed a reduced risk for heart problems. They also had reduced total cholesterol, bad cholesterol, and the C-reactive protein (CRP) and lipoprotein figures. High CRP and lipoproteins can translate to higher inflammation/risk for heart problems.

Also, people who eat walnuts have lower risks of having a stroke.

Almonds– this is a versatile and delicately flavored nut (technically the seed of the fruit of the Almond tree). It has been revered by cultures in history, and was held as among “the best fruits in the land.” Today almonds are still highly regarded and even referred to as “the King of Nuts,” with clear evidence of being an excellent food for a healthy heart. Almonds are great sources of vitamin E, a nutrient that helps stop bad cholesterol from accumulating in the arteries. It is also a concentrated source of monounsaturated fats, which is associated with lower levels of LDL cholesterol, and reduced risk for heart disorders.

These nuts are not only satisfying, and easy-to-carry, but are definitely nutritious, high in calcium, and can complement almost any type of dish. Just half of a cup will contain 15 grams of protein.

Almonds have received a qualified health claim (QHC) status from the US FDA. It has been recognized that consuming 30 grams per day provides exceptional health benefits.

Almonds, according to research, promote healthy weight, particularly benefiting your waistline. Specifically, almond-enriched low-calorie diets assisted overweight individuals to shed pounds effectively (even more than low-calorie diets high in complex carbohydrates).

Consuming this superfood regularly has been linked with a lower percentage of developing colon cancer. This may partly be attributed to its concentrated dietary fiber content.

20 years of research data have revealed that women who eat at least one ounce of almonds have a 25% reduced risk for acquiring gallstones.

Pistachios– If you are athletic, you’ll need potassium and protein supplement, which are natural in pistachio nuts. Pistachios are known to have lower fat content than most nuts. It is a rich source of the B vitamins (containing six out of the eight). It should provide you with your needed requirements for dietary fiber, iron, calcium, magnesium, and zinc. Best of all, pistachios are rich in gamma tocopherol and lutein–two potent antioxidants that help stop fats from clogging the arteries. Generally, this provides a heart-protective effect.

For individuals with advancing age, the lutein content helps maintain good eye health.

This nut contains a rich combination of plant sterols, the antioxidant resveratrol, as well as protein and potassium.

Brazil nuts– highly recommended for men, brazil nuts are a rich source of selenium, which is vital for a healthy prostate gland. Just eating two brazil nuts will provide well over a day’s selenium requirement—no other type of food, according to studies, has come close to that!

Selenium is a powerful antioxidant that helps sustain resistance to diseases.  Brazil nuts contain similar amounts of the heart-healthy fatty acids (the mono- and poly- unsaturated fats). These nuts are also naturally low in sodium and sugar.

High in arginine – the amino acid which is responsible for preventing the clumping of blood (also called blood clotting). Blood clots, if unmanaged, can lead to fatal events such as stroke, heart attack, damage to body organs, or even death.

A handful of this nut provides as much dietary fiber, protein, zinc, and iron as a single serving of lean lamb. A 30g serving is approximately 10 brazil nuts.

These nuts are rich sources of thiamin, vitamin E, magnesium, phosphorus, and copper. Phosphorus and magnesium play important roles in bone building, while copper assists the nervous system in the healthy formation of the red blood cells (RBC), hair, and skin pigments.

Cashews– This must-eat snack provides the right amounts of copper, needed for healthy hair and skin. It also contains high proportions of zinc, which benefits all forms of tissue (damage) repair throughout the body. Cashews are a tasty, heart-healthy snack which will go well with your salads and sautéed dishes.

This is full of plant-based iron and has a low glycemic index (GI). It is an impressive source of protein, dietary fiber, potassium, selenium.

Also, these are extremely rich in copper, essential for supporting the integrity of your joints; and magnesium, which is vital for both heart and bone health.

It is packed with vitamins including the B vitamins, intertwined with the healthy unsaturated fats that boost heart health.

Cashews have low-fat content than most other nuts. Roughly 58% of its total fat is the monounsaturated fat, oleic acid. This good fat and its benefits are that which has made olive oil rather popular.

It is good news for vegetarians that 50 grams of cashew nuts will give as much iron as a few helpings of lamb cutlets.

Chestnuts– The chestnuts’ nutty, sweet taste, and texture that’s similar to baked potato makes it a unique treat. Its health benefits may be attributed to its low-fat content, particularly its low total fat and saturated fat content. Also, it has several similar properties to wholegrain. It contains carbohydrates and protein, folate, vitamins, minerals, and good dietary fiber.

Chestnut diets have a low GI that can help reduce the risk for type 2 diabetes and heart diseases. Specifically, low GI meals can help manage blood sugar and insulin levels. 

This is the only type of nut packed with vitamin C. A serving can provide about 20% of the recommended daily intake. Note: Although vitamin C can be lost during the preparation/cooking process.

This is naturally low in sodium and sugar content. A 30g serve is approximately 4 chestnuts.

Peanuts– although peanuts are technically legumes and grow underground (in comparison with other nuts that grow in trees), these have similar nutritional properties and health benefits as the tree nuts. These are packed with phytosterols, the heart-healthy nutrients that help lessen cholesterol levels. Eating peanuts regularly is another great way to add the heart-healthy monounsaturated fats in your diet.

These are also popular for their antioxidant and anti-inflammation properties which primarily is because of its resveratrol content.

Moreover, peanuts contain high amounts of folate and niacin, the B vitamins that contribute to improved heart health.

Several studies have shown that peanut (and even peanut butter) have reduced the risk for heart disease by roughly 21% when consumed regularly, in comparison with the average American diet.

Pine nuts– apart from being packed with antioxidants, phytochemicals, vitamins, and minerals, pine nuts have been associated with increased satiety. It has been proven to lessen appetite for up to four hours after taking a meal. This can be beneficial for sustaining your weight loss program. This variety primarily contains healthy polyunsaturated fats. It has lesser amounts of monounsaturated fats.

These are a rich source of manganese, necessary for the metabolism of nutrients and bone formation. Pine nuts as are the second-highest source of zinc and iron among all the nuts; and a good source of vitamin E.

Additionally, they provide abundant amounts of copper, magnesium, thiamin, and niacin, which are essential in reducing overall mortality. These lessen the risk of developing long-term diseases such as diabetes and heart conditions.

Macadamias- this healthy tree nut has been associated with the reduction of damage to body tissues and cells (due to the harm brought by free radicals). Hence, eating macadamias regularly can significantly reduce the development of diseases and premature aging. The oil of this nut is also believed to maintain the youthful suppleness of the skin and provides good skin health in general. Notably, it has shown to improve the appearance of minor skin irritations and scars.

This variety contains the highest levels of the healthy monounsaturated fats of all tree nuts (81%), that is essential for the heart’s protection.

These are also a rich source of manganese, magnesium, and thiamin. Manganese and magnesium have important functions in activating enzymes, the substances involved in biochemical life processes. While thiamin is essential for energy production.

Pecans– like other tree nuts, pecans are packed with antioxidants, phytochemicals, dietary fiber, vitamins, and minerals that are beneficial to good health. Pecans are uniquely healthy because they are naturally low in salt and sugar. These contain healthy fats (mono- and poly- unsaturated fats) that are essential to heart health. These heart-protective fats have linked the regular consumption of pecans to consistent, favorable effects in managing total cholesterol, LDLs ( the “bad” cholesterol), HDLs (the “good” cholesterol), and triglycerides.

Studies show that eating pecans regularly contribute to reduced overall mortality and the risk of developing type 2 diabetes and cancer. It has also shown to assists with weight management and improve heart health.

Having a 45g daily helping of pecans for four weeks has clinically shown a significant reduction in fasting insulin and insulin resistance among obese or overweight adults.

Also, eating pecans regularly has been linked to improved sperm quality for men and reduced depression among adults.

Pecan nuts are one of the rare plant sources of omega-3 fatty acids, specifically ALA. This fatty acid plays a vital role in sustaining heart health.

Pecans are abundant in the powerful antioxidants called polyphenols which protect body tissues from the damage of oxidation. This oxidative stress happens when free radicals, which are known harmful elements, cause deterioration and decay of cells leading to health problems.

Know the Nutty Facts

If everyone swapped the typical processed foods being consumed today with just a handful of nuts, most individuals would lose at least five pounds in four weeks. According to research, this can happen in the absence of other dietary changes. Moreover, adding these treats to your sauces, desserts, entrees, or salads, will make them so filling, you will no longer overeat.

Comprehensive studies of nuts, a true wellness superfood, has shown that:

  • Eating the recommended amount of nuts daily significantly reduces the risk of developing heart problems by 30-50%.
  • It has lessened the risk of death from heart disease by at least 20%.
  • Consuming approximately 67 grams of nuts daily has shown to improve bad cholesterol significantly.

Nut Warning: As in any other type of food, be mindful of the risks of eating nuts, especially if you have allergies to nuts, peanuts, or seeds. Also, nuts are generally not suitable for children under three years old as they may choke if these are not chewed well.

Do You Know When Your Pressure Is High? Symptoms of High Blood Pressure You Must Not Ignore

Symptoms of Hypertension

Hypertension (HBP) is a cardiovascular disease defined by high blood pressure (usually related to abnormal functioning of the vascular system). Often multifactorial, hypertension can be acute or chronic, with or without signs of gravity. High blood pressure is defined by a systolic blood pressure greater than 140 mmHg and diastolic blood pressure greater than 90 mmHg.

Most people are unaware of their high blood pressure because in the early stages there are no symptoms.

Hypertension is a real public health problem. More than a quarter of the world’s adult population (26.4%) suffers from it. In addition, it is responsible for 7 million deaths a year worldwide, and the number of hypertensive adults is expected to grow by 60% to reach 1.56 billion in 2025.

Usual symptoms of hypertension:

Hypertension evolves most often insidiously and more than half of hypertensive patients are not aware of their pathology. The occurrence of symptoms often reflects an advanced stage of the disease.

Given the danger related to high blood pressure, doctors often call it “the silent killer”. The only way to diagnose it early is to measure the blood pressure.

Its symptoms are essentially nonspecific and often correspond to the suffering of certain organs (like the brain, the heart and kidneys). The most frequent are:

  • Headaches: They are mainly characteristic of severe hypertension. Hypertension headaches are classically chronic, present in the morning, in the occipital region (neck and above) and sometimes take a pseudo-migraine appearance. Hypertensive peaks can also cause acute headaches.
  • Tinnitus (auditory whistling): This symptom is related to the fact that the microcirculation in the inner ear can be damaged by hypertension. In addition, the blood vessels, under significant pressure, generate a noise that is perceived by ear (pulsatile tinnitus).
  • Phosphenes (perception of bright spots): This symptom is related to the fact that hypertension stimulates the ganglion cells of the retina and excite them abnormally.
  • Vertigo: This symptom is most often due to dysfunction of the inner ear (the vestibular system). The headache and tinnitus can also aggravate vertigo.
  • Palpitations (pounding in chest): They are most often related to a fast heart rate in hypertensive patients.
  • Asthenia (weakness): It is most often associated with heart fatigue and cerebral microcirculatory disorders caused by hypertension. This symptom often reflects a vascularization trouble of different organs.
  • Dyspnea while doing physical efforts (difficulty breathing): Dyspnea, like asthenia, is often due to associated heart fatigue. In more severe cases, it is caused by very advanced heart failure and may be evidence of acute pulmonary edema.
  • Epistaxis (nosebleeds): Following the increase of the blood pressure. Some fragile vessels, such as those located on the inner side of the nasal cavity may rupture and bleed.
  • Hematuria (presence of blood in the urine): High blood pressure can severely damage renal function. Thus, it can cause a passage of red blood cells in the urine.Serious clinical manifestations of hypertension:How does hypertension affect organs?

Very often, the symptoms mentioned above are absent and may go unnoticed. In these cases, hypertension develops insidiously, damages the cardiovascular system of the patient and is manifested only later by severe clinical presentations that will make the patient go to the emergency room (ER).

This evolution of the disease can be:

  • The “mechanical” consequence of the increased arterial pressure on the vessels (rupture of the latter with hemorrhages);
  • The “mechanical” consequence on the heart pump working at high pressures for a long time and getting tired in the long run;
  • The consequence of the favoring of the formation of the atheroma plaques, which progressively obstructs the arteries.

The main organs damaged by hypertension are the heart, brain and kidneys.

Neurological symptoms of hypertension :

Central nervous system involvement is common. It manifests itself by the possible occurrence of:

  • Hemorrhagic stroke due to the rupture of a cerebral vessel, or ischemic stroke due to the obstruction of an artery by atheroma or by a thrombus. According to the WHO, a hypertensive patient is 2 to 3 times more likely to have a stroke. Strokes’ symptoms are various: hemiplegia, language disorders, sensory disorders, cognitive disorders, even coma or sudden death.
  • Hypertensive encephalopathy (the more common symptoms are disturbances of consciousness, retinopathy with papillary edema, seizures…).
  • Arterial dementia, by diffuse and chronic damage of the cerebral arteries by hypertension.Renal symptoms of hypertension :

Hypertension is responsible for an important damage to the glomeruli (functional units of the kidney) and promotes the occurrence of renal failure. Impaired renal function is often very moderate in the beginning, but may progressively worsen. According to the WHO, this risk of renal failure is multiplied between 2 to 10 times in the hypertensive patients.

In final kidney failure stage, the hypertensive patient may present with acute edema of the lungs, intense asthenia or even cardiac rhythm disorders or sudden death (especially related to the absence of renal elimination of potassium).

Cardiac symptoms of hypertension :

The increased workload of the heart due to increased blood pressure results in a very early deterioration of cardiac function, causing signs of heart failure. This phenomenon is more aggravated by atherosclerosis that affects the coronary arteries (which vascularize the heart).

In the long term, a hypertensive patient will present himself to the emergencies with these signs:

  • Acute edema of the lung. (Dyspnea at rest, signs of asphyxia).
  • Edema of the lower limbs.
  • Abdominal swelling, etc.Other serious symptoms related to hypertension :
  • In pregnant women, hypertension can cause in-utero fetal death. High blood pressure causes circulation challenges between the mother and fetus which has the potential to be deadly for both. The condition is know as preeclampsia
  • Various vascular complications: Like Aortic dissection (urgent and severe manifestation causing intense chest pain and requiring urgent treatment) and Peripheral arterial disease (gait disturbances due to vascularization abnormalities of the lower limbs).

It should be noted that in 90% of cases, hypertension is said to be essential: no known cause can be found in this case. In the rest of the cases, high blood pressure is secondary: several pathologies can cause hypertension. The patient can therefore come to the emergency room (ER) with signs suggestive of his pathology (such as Cushing’s disease, pheochromocytoma, etc.).

Conclusion:

 

To conclude, high blood pressure is an unfortunately common and serious disease that evolves insidiously. Several symptoms allow suspecting it before it causes serious manifestations that can affect the functional and vital prognosis of patients.

Are Condiments Healthy? What To Put On Your French Fries and Hamburger

We all love our French fries and hamburgers. Throw in hotdogs and a few beers, and you have yourself a wonderful celebration. However, you have to be careful when consuming an abundance of these foods. Despite these foods being very delicious, too much can lead to serious health problems. In addition, it isn’t always the food item that is severely bad for you but the condiments that you put on them. If you are loading your burger with ketchup, mustard, mayonnaise, and anything else you can get your hands-on, then you are actively making the burger even worse for your health. These are some of the most popular condiments on the market. Some are better with hotdogs, and some are better for French fries, but let’s see which ones are better for your health.

Ketchup

This condiment requires no introduction. Ketchup is the most popular condiment on the market, and people use it for just about anything. Ketchup is made with tomatoes, vinegar, salt, pepper, and a few other spices. It is actually not too high in calorie count at about only 20 calories per tablespoon. In addition, it has no fat content. However, this does not mean that you should go wild and pour mountains of it on your food. Ketchup contains relatively high amounts of salt and sugar. About 4 grams of sugar and 190 milligrams of sodium, which comes from the salt. So, if you are watching your blood pressure, then ketchup may not be the right choice of condiment. Sodium raises your blood pressure and puts a strain on your heart, kidneys, and arteries. You shouldn’t take this with a grain of salt. There are organic options that you can substitute, but I would recommend using ketchup with caution. Here is an estimate of the nutrition facts of ketchup.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 19
  • Total Fat – 0g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 154mg
  • Potassium – 54mg
  • Total Carbohydrates – 4.5g
  • Dietary Fiber – 0.1g
  • Sugar – 3.7g
  • Protein – 0.2g

Mayonnaise

Mayonnaise is a condiment that has had quite a bit of controversy over the years. Mayonnaise is made with oil, egg yolk, and either lemon juice or vinegar. Mayo is very high in calories and Fat. One tablespoon contains about 103 calories and 11 grams of Fat. A good portion of this is saturated Fat. Saturated fat causes build up in your arteries. It also raises your LDL levels (bad cholesterol) and lowers your HDL levels (good cholesterol). In addition, it promotes unhealthy weight gain. With this said, you really may want to hold the mayo. However, there are plenty of substitutions for mayonnaise for those of you that cannot live without it. Light mayo contains about one-third the number of calories and Fat of the standard version. Reduced-fat mayo is even less with about 25 calories, 2 grams of fat, and no saturated fat. There is also mayonnaise made with canola or olive oils. These types of mayo are more heart-healthy and are high in monounsaturated fat as opposed to saturated Fat. Monounsaturated Fat has the opposite effect of saturated fats. They lower your LDL levels and raise your HDL levels. This dramatically decreases your risk of heart disease. No matter which version you choose, mayonnaise should always be used in moderation. Here is an estimate of the nutrition facts of mayonnaise.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 100
  • Total Fat – 10g
  • Saturated Fat – 1.6g
  • Polyunsaturated Fat – 6g
  • Monounsaturated Fat – 2.3g
  • Trans Fat – 0g
  • Cholesterol – 6mg
  • Sodium – 88mg
  • Potassium – 3mg
  • Total Carbohydrates – 0.1g
  • Dietary Fiber – 0g
  • Sugar – 0.1g
  • Protein – 0.1g

Mustard

Mustard is another vastly popular condiment on the market. Mustard is actually not as unhealthy as one might assume. Mustard is made from the mustard seed, water, vinegar, lemon juice, salt, and turmeric. In fact, its yellow color comes from turmeric. This condiment provides numerous essential vitamins and healthy fats. It contains omega-3 fatty acids, phosphorus, and magnesium. A tablespoon of mustard contains about 15 calories and no fat. Mustard contains an antioxidant known as glucosinolate. These antioxidants are converted into isothiocyanates, which are compounds containing sulfur. Isothiocyanates help to protect the body against inflammation, cancer cells, and cardiovascular diseases. The turmeric found in mustard is also very beneficial. Turmeric has potent anti-inflammatory properties. It protects against liver damage, improves blood flow, and reduces osteoarthritis pain. To get the best results, you may want to make your own mustard at home. Store-bought mustard can be very processed and can take away from its nutritional value. Here is an estimate of the nutrition facts of mustard.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 15
  • Total Fat – 0g
  • Saturated Fat – 0g
  • Trans Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 18mg
  • Total Carbohydrates – 2.5g
  • Dietary Fiber – 0g
  • Sugar – 2.5g
  • Protein – 0.5g

Barbecue Sauce

Who doesn’t love a nice barbecue? Barbecue sauce is a popular condiment used for grilled meats and vegetables. The condiment is made with vinegar, tomatoes, various seasonings, and sweeteners. The presence of sugar and salt in this sauce makes it one to be wary of. These additions add to the number of calories and sodium in the product. As stated before, too much sodium will raise your blood pressure to unhealthy levels. You should pay close attention to the ingredients in your barbecue sauce and stay clear of the bottles that contain high-fructose corn syrup. High-fructose corn syrup is even sweeter than sugar and much worse for you. It can lead to high blood pressure, unhealthy weight gain, and Type 2 diabetes. If you are going to use barbecue sauce, then look for products that are low in sugar and free of high-fructose corn syrup. Here is an estimate of the nutrition facts of barbecue sauce.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 29
  • Total Fat – 0.1g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Trans Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 175mg
  • Potassium – 39mg
  • Total Carbohydrate – 7g
  • Dietary Fiber – 0.2g
  • Sugar – 6g
  • Protein – 0.1g
Hot Sauce

There are a variety of hot sauces on the market; some spicier than others. Hot sauces are made primarily with hot peppers. There are several different peppers used for hot sauces, but they all have similar properties. They are low in calories, fats, sugars, and carbohydrates. Hot sauces are also high in Vitamin C. Vitamin C raises your metabolism, helps prevent heart disease, boost your immune system, and increases the development of connective tissues. Hot Chile peppers, in particular, are an excellent source of Vitamin A. Vitamin A contains several antioxidants and minerals that have anti-aging and anti-inflammatory properties. It can also help lower your blood pressure. One of the most abundant features of hot sauces is the capsaicin. Capsaicin is what gives hot sauces their heat. Additionally, capsaicin causes cancer cells to basically kill themselves through a process called apoptosis. With this said, hot sauce may be a product you should consider adding to your diet. Here is an estimate of the nutrition facts of hot sauces.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 0
  • Total Fat – 0g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 124mg
  • Potassium – 7mg
  • Total Carbohydrate – 0.1g
  • Dietary Fiber – 0g
  • Sugar – 0.1g
  • Protein – 0g

Tartar Sauce

Tartar sauce is a popular condiment used for seafood. It is made with mayonnaise, pickles, parsley, lemon juice, sugar, and spices. Tartar sauce is extremely high in sodium, which in excess is not suitable for your health. There are definitely worse condiments on the market for you to consume, but you can also do much better. In truth, you are better off making your own tartar sauce at home. This way, you can avoid mayonnaise and find a healthier alternative. Here is an estimate of the nutrition facts of tartar sauce.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 30
  • Total Fat – 2.5g
  • Saturated Fat – 0.5g
  • Polyunsaturated Fat – 1.3g
  • Monounsaturated Fat – 0.5g
  • Cholesterol – 1mg
  • Sodium – 100mg
  • Potassium – 10mg
  • Total Carbohydrate – 2g
  • Dietary Fiber – 0.1g
  • Sugar – 0.8g
  • Protein – 0.1g

Salsa

Chips and salsa are a popular snack for many. Salsa is typically made with tomatoes, lime juice, chilies, onions, and cilantro. Salsa is a good source of Vitamin C and potassium. Vitamin C raises your metabolism, helps prevent heart disease, boost your immune system, and increases the development of connective tissues. Potassium is essential in regulating the body’s blood pressure and mineral balance. Most people do not consume enough potassium, and eating salsa will help with that. Like hot sauce, salsa contains capsaicin. This will help to prevent the growth of cancer cells. Capsaicin also increases the body’s fat-burning capabilities, which will help you to lose weight. Salsa is low in calories and barely has any fat. Just watch out for the sodium, and you should be good to go. Here is an estimate of the nutrition facts of salsa.

Nutrition Facts

Amount Per 100 grams

  • Calories – 36
  • Total Fat – 0.2g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0.1g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 430mg
  • Potassium – 270mg
  • Total Carbohydrate – 7g
  • Dietary Fiber – 1.4g
  • Protein – 1.5g

Worcestershire Sauce

In addition to being the hardest condiment to spell and pronounce on our list, Worcestershire Sauce is used in a variety of dishes to add flavors, such as chicken, turkey, beef, chili, pasta, and even salads. With so many possibilities, it seems impossible that it can have any kind of health value, but that isn’t necessarily the case. Worcestershire Sauce has an abundance of Vitamin C in it. This is because of the garlic, onions, cloves, and chili pepper that is used to make it. As stated before, Vitamin C raises your metabolism, helps prevent heart disease, boost your immune system, and increases the development of connective tissues. The sauce also includes the presence of Vitamin K. Vitamin K helps to prevent excessive bleeding as well as the loss of bone tissues. This can be very beneficial to women in reducing the amount they bleed during their menstrual cycles. Anchovies are another key ingredient in making Worcestershire sauce. Anchovies poses an abundance of niacin, which aids in digestion. Worcestershire sauce is definitely worth adding to your meals. Here is an estimate of the nutrition facts of Worcestershire sauce.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 13
  • Total Fat – 0g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 167mg
  • Potassium – 136mg
  • Total Carbohydrate – 3.3g
  • Dietary Fiber – 0g
  • Sugar – 1.7g
  • Protein – 0g

Soy Sauce

Soy sauce is made by fermenting soybeans and wheat. It is high in salt and provides 38 percent of the Recommended Daily Intake (RDI). Anything high in salt is also high in sodium. You want to stay away from products high in sodium if you need to be watching your blood pressure. Soy sauce is also known to be high in Monosodium glutamate (MSG). This is a flavor enhancer that can be found in many foods. MSG often causes headaches, weakness, and heart palpitations after consumption. I assume these aren’t feelings that you want on the daily. People with wheat or gluten allergies should also stay clear of soy sauce. Being that it is made from wheat, you can see how this may be problematic. However, even for those without allergies, soy sauce should be consumed very lightly. Here is an estimate of the nutrition facts of soy sauce.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 9
  • Total Fat – 0.1g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 879mg
  • Potassium – 70mg
  • Total Carbohydrates – 0.8g
  • Dietary Fiber – 0.1g
  • Sugar – 0.1g
  • Protein – 1.3g

Sweet Relish

Sweet relish is a popular condiment for hamburgers and hotdogs. Relish is made with pickles, onions, bell peppers, salt, sugar, and various spices. While relish is low in calories and fat; it is high in sugar and sodium. Relish also contains some Vitamin C content, which is good. However, compared to the sodium and sugar content, it isn’t a big win. We have already spoken about all the risks involved in consuming too much sodium. On the other hand, sugar increases the risk of heart disease as well as unhealthy weight gain. There are healthier versions of relish on the market, but the more popular ones should be used with caution. Here is an estimate of the nutrition facts of sweet relish.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 20
  • Total Fat – 0.1g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 122mg
  • Potassium – 4mg
  • Total Carbohydrate – 5g
  • Dietary Fiber – 0.2g
  • Sugar – 4.4g
  • Protein – 0.1g

Closing Thoughts

All of these nutrition facts are estimates. Depending on the brand that you choose they may slightly vary. It is always a good idea to check the ingredients listed on the label of the products that you are purchasing. There are definitely brands that are worse than others. French fries and hamburger are already unhealthy for you to begin with. There is no need to make them even worse. Remember, a moment on the lips but forever on the hips. Try eating your burger with only mustard and your french fries without ketchup and see how you like. It might not be as bad as you think.

How You Can Raise Your HDL: 21 Best Sources of Good Cholesterol

21 Best Sources of the Good Cholesterol

Higher levels of high-density lipoprotein (HDL), commonly known as the “good” cholesterol, is generally associated with a lower risk for heart disease. Several lifestyle choices we make, including a change in diet, can significantly reduce the risk of developing diseases that are related to high cholesterol.hsg

What is HDL Cholesterol?

HDL is a protective form of cholesterol that carries the bad cholesterol away from your blood vessels (the arteries) into your liver. There it is broken down, then eliminated from the body. When your HDL is 60mg/dl or higher, you are considered to have reduced risk for heart attack or heart diseases. On the other hand, when your HDL is low (below 40mg/dl for men or less than 50mg/dl for women), your chances of having a heart attack is increased.

Below are heart-healthy foods that naturally elevate HDLs. You should consider consuming these more often to protect you from heart disease or stroke, among other preventable medical conditions.

Antioxidant-rich food– diets rich in antioxidants elevate HDL cholesterol in relation to triglycerides. Common examples of high antioxidant foods include berries, beets, dark chocolate, purple cabbage, red grapes, spinach, kale, red bell peppers, and most deeply colored vegetables and fruits.

Vitamin E, an antioxidant supplement containing mixed forms of tocopherols, leads the list for supplements that have been proven   to manage cholesterol optimally.

Avocado– according to the Journal of the American Heart Association, this fatty, creamy fruit is an excellent source of monounsaturated fats shown to be potent HDL boosters. Apart from this, you’ll be happy to know that it also lowers the bad cholesterol accumulating in the body.

This can be a perfect choice as a sandwich topping or an ingredient for your favorite salad.

Chia seeds– this is a good source of plant-based omega 3 fats, fiber, and other essential nutrients. Apart from raising good cholesterol and reducing bad cholesterol, adding chia seeds to your diet may help normalize your blood pressure.

It’s a great idea to sprinkle Chia seeds on your favorite oatmeal cereal, salads, yogurt, dips, or smoothies. Also, you can add them to your baked goods instead of eggs.

Red wine- contains polyphenols that can be a protective agent for your heart. Research shows that the moderate consumption of this type of wine can help in preventing heart-related diseases due to its potent antioxidant effects. Particularly, it increases good cholesterol and reduces the negative effects of platelets in the blood.

Be sure to enjoy the drink in moderation.

As an alternative, you can drink de-alcoholized versions of red wine, as this should offer similar health benefits.

Almonds– eating this type of nuts regularly, according to several US studies, can boost your HDL, as well as your overall functionality. This makes almonds a smart choice for a heart-healthy snack. Apart from this, regular consumption can also provide you with good doses of vitamin E and fiber.

This is not a cure-all solution to cholesterol issues, but when eaten in moderation, can enhance your health optimally.

Calcium Rich Foods– this mineral does not only strengthen your bones but also your heart. Evidence reveals that people who live in locations where calcium is present in hard water have lower incidences of deaths due to heart-related conditions. Also, calcium, apart from binding to cholesterol to prevent the latter’s absorption, increases HDL cholesterol.

Approximately 1000 mg of calcium raises good cholesterol by 1-5% while lowering bad cholesterol by 2-6%.

Carrots– you can count on carrots to raise your levels of HDL. Carrots are full of anti-cholesterol soluble fiber, such as pectin, that regulates your cholesterol levels. Several studies have revealed that the amounts of beta carotene in one or two carrots can boost your good HDLs significantly.

Whether you would have your carrots cooked, raw, canned, frozen, chopped, or even liquefied, the fiber content remains therapeutic.

Chocolates– an interesting study from Harvard University reveals that individuals who ate chocolates several times a month lived longer and were healthier than those who abstained. Another British Medical Journal study observed the same phenomenon in a study on longevity and traced it directly to chocolates. Moreover, an increase in good cholesterol and a favorable action against the formation of blood clots which can lead to stroke/heart attack has been observed.

Antioxidants in chocolate are highest and promote optimal heart health when they come from cocoa powder.

Apart from chocolate from cocoa powder, the next most effective form is dark chocolate which is rich in oleic acid– the kind of good fat in olive oil.

Third in line will be milk chocolate which is still very potent in antioxidants.

Fatty fish– several studies have shown an increase in HDL levels among heart disease patients who consumed fatty fish at least four times weekly. The omega 3 fats in fish provide tremendous benefits for heart health and better functioning of the cells that line your blood vessels (the arteries).

Examples of heart-healthy fatty fish to include in your regular diet are salmon, herring, mackerel, sardines, and anchovies.

Garlic– evidence has shown that garlic has an amazing impact in reducing the risk of heart-related conditions. Particularly, studies show that individuals who include garlic as a regular component of their diet, have raised levels of good cholesterol, as well as lowered bad cholesterol and triglycerides.

Regular consumers of garlic also enjoy normal or more regulated blood pressure and decreased stickiness of blood. Sticky blood can be a risk factor for heart attack or stroke due to the high tendency for clumping of blood.

Unsaturated fats– generally, you should choose this type of fats in your diet, instead of saturated ones. Unsaturated fats include monounsaturated fats (e.g., margarine spreads and oils, including canola, olive and peanut; some nuts, and avocados) and polyunsaturated fats (e.g., margarine spreads and oils, including soybean, safflower, and sunflower, oily fish, some seeds and nuts). They have been shown to raise HDLs and lower bad cholesterol.

The heart-protective effect from eating these foods rich in unsaturated fats is believed to partially explain why people who take Mediterranean diets (e.g., diets rich in olive oil) live healthy and longer lives.

These types of fats are also present in rapeseed oil, cashews, walnuts, almonds, and most other types of nuts. Just by having a single serving of nuts five times weekly, you can significantly reduce your risk for heart disease!

Unsaturated fats are also found in plant-based products such as most vegetable oils, seeds, and whole grains. A non-plant source of these good fats is fatty or deepwater fish. It is particularly a rich source of polyunsaturated fats.

Alcohol– moderate alcohol consumption has shown beneficial effects to major organs of the body such as the heart and brain according to studies from Johns Hopkins University in Maryland. Alcohol has the potential to relax one’s mood, muscles, lower blood pressure temporarily, and expand blood vessels. This can lead to reduced risk for heart diseases. Drinking moderate amounts of alcohol has shown to increase HDLs in the blood.

Although red wine has gotten more attention with regards to the beneficial effects of alcohol, controlled studies show similar positive effects with all forms of alcoholic beverages, including wine, beer, and spirits.

Herbs & Supplements– Some popular herbs and supplements boost the good cholesterol in the body.

A supplement called Policosanol has shown to raise HDLs while lowering LDLs. This substance is derived from the surface of a sugarcane plant. It is available as a supplement in pill form.

Guggul or Gugulipid has been used as an ancient herb in Indian cultures for centuries. It has proven to raise HDL and reduce both triglycerides and LDLs. Its antioxidant properties act against blood clumping that may lead to a heart attack or stroke. Guggul pill supplements are made from the Mukul myrrh tree.

Niacin (also known as Vitamin B3), in several researches, has significantly raised HDLs, while also slightly reducing triglycerides levels. To be most effective, it has been recommended to take Niacin according to doses advised by your physician, typically three times a day with meals.

Ketogenic diets– this diet regimen, when consumed regularly, has shown to increase HDL cholesterol. This is true especially in individuals who have a tendency to have lower levels of good cholesterol. Moreover, this high fat and very low-carbohydrate diet can provide you with a range of health benefits, including reduced blood sugar and weight loss.

The diet limits carbohydrates to 20 to 50 grams per day only.

Some healthy options to eat for a ketogenic diet include low-carbohydrate vegetables, seafood, avocados, cheese, meat (especially the grass-fed types) and poultry, eggs, plain yogurt, olive oil, nuts, seeds, berries, butter and cream, olives, unsweetened coffee and tea, dark chocolate and cocoa powder.

Coconut oil– evidence shows that coconut oil may increase your metabolism and protect major organs of the body while reducing appetite. It was once an issue that coconut oil may not be good for the heart because of its high content of saturated fat. It appears, however, that this oil is actually heart-healthy. It has been proven to raise HDL cholesterol more than most types of fats.

Consuming two tablespoons or 30 ml of coconut oil daily may help increase your good cholesterol levels.

Purple fruits and vegetables– Purple-colored fruits and vegetables can be a delicious way of potentially increasing HDLs. Purple produce is thought to contain anthocyanins, a potent type of antioxidant. Several studies of anthocyanin extracts have shown to raise the good cholesterol, as well as fight inflammation, protect cells from the damage of free radicals, and contain anti-cancer and anti-viral properties.

Consuming vegetables and fruits rich in anthocyanins (e.g., cherries, cranberries, blueberries, blackberries, eggplant, plums, prunes, and grape juice) provide a protective effect to heart health.

Whole grains– oatmeal, cereals, bran, wild or brown rice, and whole-grain bread gives your HDL cholesterol a percentage boost, by lowering your total cholesterol, and LDLs. This is primarily attributed to its soluble fiber content that’s known to optimize your cholesterol levels.

It’s recommended to have at least two helpings of whole grains daily.

Legumes– beans and legumes, like whole grains, are a great source of soluble fiber. Having these as yummy side dishes can boost your good cholesterol and keep your values at optimal levels. Nutritious examples include black-eyed peas, kidney and black beans, lentils, and navy beans.

These beans also contain folate, an important B vitamin, that keeps your heart healthy. Canned beans will contain only half as much folate as cooked dry beans.

High fiber fruits– apples, pears, and prunes can both raise your HDL cholesterol and lower your LDL cholesterol. You can cut them up and stir them into an oatmeal or cereal dish, or blend them to make a delicious smoothie. They contain the same healthy and tasty benefits when taken solo as your afternoon snack or after-dinner treat.

Flax– many vegetarians take flax seeds because these are clearly from plant-based sources, and contain the heart-healthy types of fats. Particularly, flaxseed oil and ground flax seeds contain omega 3 fats.

It’s a great idea to sprinkle flax seeds on your morning oatmeal, cereals, salads, yogurt, or dips. You can alternatively add them to your baked goods. Flaxseed oil can also be a welcome addition to smoothies or salad dressings.

Soy– this isn’t just for vegetarians. Having soy in your diet is a great alternative to reduce meat consumption. Eating less meat regularly naturally leads to elevated HDLs and decreased LDLs.

Some critics insist that the benefits in cholesterol levels are a result of eating less meat rather than because of consuming soy particularly.

For a tasty soy appetizer, you can steam unsalted edamame or use it as a healthy type of spread during parties. Tofu is another popular type of soy product, many vegetarians love.

Matters of Cholesterol

Cholesterol can be significantly influenced by your diet, as well as physical activity, smoking, stress, and body weight. By making changes in these areas, you can lessen your chances of disability or early death. For your diet, making wise changes such as choosing fewer calories and bad fats can make a big difference. Your body needs to take in more nutrients, fiber, and good fats to balance or optimize your cholesterol levels.

The changes you choose to do to keep your cholesterol within normal can also reduce your risk for heart-related diseases. Eating healthy foods regularly and keeping a healthy lifestyle should show in your optimized blood pressure, blood sugar, and weight. Overall, by understanding cholesterol and the types of food that could improve your good cholesterol values, you will be able to make tremendous changes for your health.

Can High Blood Pressure Cause A Stroke? 13 Facts You Must Know About High Blood Pressure

13 Facts About High Blood Pressure

High blood pressure is called hypertension. It’s the most important, modifiable risk factor for cardiovascular disease and mortality. This means it’s the one thing that you can change if you want to prevent yourself from dying from heart and blood vessel disease – and doing this one thing could make a big difference in your life.

High blood pressure is common in those who are older than 50 years old. It’s something that is really important to pay attention to. For every 20/10 mm Hg increase after blood pressure starting at 115/75 mm Hg, the risk for cardiovascular disease doubles. Even if you have normal blood pressure at 55 years old, there’s a 90% lifetime risk of developing high blood pressure.

If your blood pressure (BP) is 120-139 mm Hg on the upper side and 80-89 mm Hg on the bottom number, lifestyle changes are needed to prevent the BP from going up further.

Even your children are at risk to develop high blood pressure, and doctors now have separate guidelines for BP problems in children. The number one way to prevent high blood pressure is to watch salt intake. Even changing your salt intake by cutting it in half can make a big difference in your blood pressure numbers.

What to Know About High Blood Pressure

Interested in finding out more information that has been reported in medical studies about high blood pressure? Check out these 12 facts below.

  1. Why Do I Have High Blood Pressure?

According to presenters at the National High Blood Pressure Education Program at the Boston University School of Medicine and others worldwide, obesity and excessive consumption of calories are major causes of hypertension.

High intake of salt is another one of the biggest culprits. Anthropologists studying hunters and gatherers thousands of years ago state that the average amount of sodium consumed per day in those times was only 690 mg. We don’t know if they considered how hunters preserved meat in salt and ate the salty meats or if they only considered fruits, vegetables, nuts and seeds in the diet with occasional fresh meat. This amount that hunters and gatherers ate daily is a far cry from today’s expected intake of 4000 mg per day, and 690-1200 mg in one serving of canned soup!

Other Causes of High Blood Pressure

Doctors and scientists at the Cardiovascular Medicine department at the University of Michigan reported that there are factors in the environment that can cause high blood pressure: high altitude, loud noises, ambient air pollution, and cold temperatures. Brief exposures of any of these actually elevate BP over the long term but if any of these factors are sustained over time, then the BP may not come down. Thus, where you live – and work – is important to your health.

When it comes to air pollution, it’s when the fine particulate matter levels reach 2.5 that BP rises. This is something that Italian scientists reported in 2016. When the particulate matter causes the BP to rise, it may be a potential triggering factor for a heart attack.

Interestingly, here’s a personal story from one of my friends with left ventricular damage (heart failure) and mildly elevated BP. “I had heard of the fires that occurred in Redding, California and wanted to take a trip out there to see if I could help in some way with jobs and new businesses. Even though the fires had stopped for about a month, the air still was not good. It smelled funny and kind of acrid. You didn’t need a fine particulate matter reading to know the particulate matter was high. As it turns out, I never got the chance to go sight-seeing in the area. Even driving at 1000 feet elevation with all the particulate matter in the air, my heart began hurting and my blood pressure rose. I felt as if I was not going to be able to drive out of the area without a heart attack occurring and was glad to get to fresh air.”

Scientists say that acute and chronic exposures to air pollutants cause autonomic nervous system imbalance and the arteries constrict. Inflammatory compounds and mediators are released that affect the circulatory system. The exposure also increases the release of high levels of free radicals. All these contribute to high blood pressure.

  1. Who is Most Likely to Develop High Blood Pressure?

In China, doctors knew that high blood pressure caused problems and then checked the other end of the spectrum. Frail elderly patients that had lower BP levels (not normal but low) were actually found to be more at risk for dying than those with higher BP levels. Surprisingly, those with hypertension had a protective effect in lowering the risk of overall mortality.

Scientists in many countries have reported problems with noise in work situations. For example, in the paper industry, workers exposed to noise were compared to those not exposed to noise. Those exposed to noise had significantly higher BP readings, were more often diagnosed with hypertension, and had ECG abnormalities compared to those who weren’t exposed to noise. People who work in certain types of industries are more at risk to develop high blood pressure.

This study tells us that both high and low blood pressure are potential problems in one’s health.

People that drink a lot of alcohol are also likely to suffer from hypertension. Those who are in stressful situations and under severe stress for long periods of time find that the stress affects the nervous system, and the nervous system makes arteries constrict. This raises the BP. Sometimes, people will feel their blood pressure rising but most of the time, it’s non-detectable. When it rises, you may feel as if you are going to explode or get a headache.

Those who smoke are more likely to develop high blood pressure. Those who have low calcium levels can be subject to hypertension, as calcium supplementation reduces blood pressure in the medical studies. A high calcium diet allows the blood vessels to relax.

  1. Can High Blood Pressure be Cured? Can High Blood Pressure be Reversed? Can High Blood Pressure be Cured in 30 Days?

Blood pressure is one of those indices in the body that fluctuates daily and even hour to hour. It responds to the nervous system, to your hormones, to your thoughts, and to the external environment. Thus, to think it can be ‘cured’ is not accurate thinking. You can lower it to the normal range but may still have brief ‘blips’ of high blood pressure when exposed to loud noises or air pollution. The key to good blood pressure is to have a healthy functioning nervous system that is able to respond to the pressures of the day and night and your environment.

If your BP is high right now, there are things you can do to bring the levels down to normal for most of the day and night. You’ll feel better when this happens. The ‘what to do’ involves changing your lifestyle, changing your stress levels, how you think about things and the stressful situations in your life, changing your diet and your weight, and exercising. You can also take herbs such as artichoke and hibiscus tea to bring down high BP levels. When you do these things over time, you can get your ‘cure’. You could see a major difference in BP within 14 days, as many herbalists will attest. However, if you go back to your old ways, the BP will rise again.

  1. Can High Blood Pressure Kill You?

High blood pressure can kill you. When your blood pressure is high, your arteries are under a lot of pressure, similar to a garden hose that has the water turned on to high but the spout has been closed. Any weakened areas of the arteries will potentially blow out with this high pressure. This results in internal hemorrhage within an area of the body where the artery ‘blew out’, usually the brain or area weakened by an aneurysm.

You can prevent this from occurring by two ways: 1) lowering the blood pressure, and 2) strengthening the artery walls and clearing out their plaque.

  1. How to Reverse High Blood Pressure Permanently?

The foundation for a healthy blood pressure consists of a healthy diet, adequate exercise, stress reduction, and sufficient amounts of potassium and magnesium.

In Poland, doctors have reported that there are lifestyle changes that can be initiated to reverse high blood pressure. They recommend natural methods including: lifestyle, regular physical activity, training in breathing, reducing body weight, lowering sodium intake, taking potassium supplementation, eating a balanced diet enriched with herbs, reducing caffeine and alcohol intake, stop the smoking habit, avoid stress and regularly monitoring BP.

  1. What Foods Do I Eat for High Blood Pressure?

Medical professionals have used the DASH Diet for decades to bring BP levels down lower. This is a diet that is low in sodium (about 1500-2000 mg daily), high in potassium (4000-6000 mg), low in saturated fat and cholesterol, high in vegetables, and low in dairy products. Essentially, the DASH Diet could be called a diet close to a plant-based diet. Interestingly, if you eat foods that are canned or frozen, these foods are usually low in potassium. The potassium is destroyed during the processing in these ways but remains high in fresh fruits and vegetables that are not wilted.

At the Harvard School of Medicine, doctors tested 412 patients on the DASH diet. Fifty-seven percent of them were women and 57% of them were black and all were over the age of 48. When the lowest levels of sodium in the diet were mandated along with the other dietary recommendations, everyone with high blood pressure had reduced levels of BP. Those who had the highest BP levels had the highest reduction of BP.

Those on the DASH Diet alone showed better improvements in brain thinking speed compared to those who were on a usual weight loss diet. The best overall brain improvements in those with high blood pressure were in those who lost weight plus exercised.

The Mediterranean diet, declared by the UNESCO as an Intangible Cultural Heritage since 2013, according to one medical journal, is rich in vegetables, legumes, fruits and virgin olive oil. Thanks to its many beneficial effects, including those with regard to lowering BP, the Mediterranean diet may help people from modern countries to achieve a lower occurrence of CV disease. That’s what they say; however, other studies report that there’s not much of a BP lowering effect.

Data from human and animal studies have shown that the consumption of virgin olive oil shares most of the beneficial effects of the Mediterranean diet. Virgin olive oil is the only edible fat that can be consumed as a natural fruit product with no additives or preservatives, and contains a unique constellation of bioactive entities, namely oleic acid and minor constituents. Some of these lower BP.

Omega 3 fats, protein and vitamin D are nutrients that can help lower blood pressure levels. One health care practitioner commented for this article that her patient, a man in his late 50s, had dangerously high BP levels. She sent him to the ER and they checked his Vitamin D levels, finding them low. They gave him an injection of vitamin D and his BP immediately fell down to a more manageable level.

Other studies show that the following foods lower blood pressure:

  • amino acids
  • tea
  • green coffee bean extract
  • dark chocolate
  • foods high in nitrates

Magnesium is known to lower the risk of cardiovascular disease – and can lower BP. In one Korean study of11,685 adults over the age of 20, women who were obese and had a low magnesium intake were more prone to have high blood pressure than those with high magnesium intake. Health practitioners usually recommend 500 mg magnesium per day for those who have high BP.

In a review of the medical literature, scientists analyzed BP levels of those on vegetarian diets. The vegetarian diets were associated with a reduction in mean systolic BP (-4.8 mm Hg) and diastolic BP (-2.2 mm Hg) compared with meat-eating diets. Although this certainly is significant, it can’t do much for those who have a BP of 145/92, and other means to lower the BP must be taken.

  1. What Foods Do I Avoid for High Blood Pressure?

Many people wonder whether or not foods containing sugar and processed foods – ones that are considered high glycemic index foods – contribute to the development of high blood pressure. A high glycemic index food is a carbohydrate food that raises blood sugar level high after eating the food. Some examples include whole wheat, jasmine rice, puffed rice products, donuts, pop-tarts, baked potatoes, pretzels, pizza, desserts high in sugar, and breakfast cereals.

The high blood sugar level you get from eating these foods then causes a lot of stress on every body organ and system and leads to the development of degenerative diseases, including high blood pressure.

In one study, scientists reviewed all the studies that had been done on this topic. They totaled up the glycemic index scores for the foods eaten every day and called this the glycemic load. When the glycemic load was reduced by 28 units, their BP fell by 2 mm in both the upper and lower numbers of the BP (systolic and diastolic pressures). They concluded that a lower glycemic index diet may lead to important reductions in blood pressure.

Other foods to avoid include salty foods. These are foods that contain an appreciable amount of salt per serving. For example, a food that contains 400 mg sodium per serving is too high for those who have high blood pressure.

  1. How Long Does It Take to Lower High Blood Pressure?

Herbalists may be the best person to answer this question, as they see clients with high blood pressure frequently. Their answer is that BP starts showing up lower on BP readings within two weeks but the client has to continue taking the herbs – and lifestyle changes – over longer periods of time. How much the BP has to fall determines how long it will take. For example, someone with BP levels of 220/88 is going to need a good 3-5 months to lower the BP and reduce body weight and start exercising. Someone who has a BP level of 140/82 could only need 21 days.

  1. Can I Exercise If I Have High Blood Pressure?

As a general rule, a regular practice of physical activity decreases the risk of death by up to 60%. When you participate in regular exercise, each session of exercise lowers your blood pressure, whether or not it’s endurance or strength exercise.

Aerobic exercise combined with dietary modifications makes a big difference in neurocognitive functioning (brain functions) in those who have high blood pressure. Those who combined the DASH diet along with a behavioral weight management program (that includes exercise) had the greatest improvements in memory and learning in some studies.

  1. What Happens If High Blood Pressure Doesn’t Go Away?

Hypertension is a silent killer. This means there are no obvious symptoms. BP will continue to rise if nothing is done about it. If you go to the doctor and he requires you to be on BP lowering medications, you will be put on one or more of these types of medications: beta-blockers, calcium channel blockers, angiotenisin-converting enzyme inhibitors, angiotensin-receptor blockers, or two or more of these medications. Each of these medications has side effects associated with it.

High blood pressure increases the risks of stroke, dementia, and causes brain dysfunction, too.

  1. How Long Does It Take for High Blood Pressure to Come Down?

You will start seeing blood pressure reductions of 10-20 mm Hg within a few weeks of starting your lifestyle changes. The more changes you make simultaneously, the sooner the changes will occur and the greater the drop in BP. However, BP will not go lower than the normal range of BP unless you combine the lifestyle changes with medications to lower BP. Thus, you will have to monitor your BP to see if your medication dosage should be lowered by your physician.

  1. Will Losing Weight Lower High Blood Pressure?

Weight loss will generally lower high blood pressure. A loss of 10% of body weight will often be enough for many people to lower their BP. However, if you have 80 pounds to lose, you may have to lose 26-30% of your body weight in order to get to normal body weight. Ideal body weight is always your goal, but do remember that even people with ideal body weight can have high BP. This is because they still have to ‘fix’ their lifestyle factors that are contributing to high BP.

You can do a lot to lower your BP on your own. Don’t let anyone tell you that high BP is always going to be a problem unless medication is taken for the rest of your life. This simply is not true. You have a lot of control over a lot of the factors that make BP rise. It’s just a matter of getting down to work on the problem.

  1. What is the relationship between high blood pressure and stroke?

Death from stroke has decreased over the last decade but the bad news is that stroke is still the fifth leading cause of death in the United States. Modern medicine contributes the prescription of statins and high blood pressure medications to this decrease.

Having a stroke can leave you with paralysis on one side of the body with major repercussions for the rest of your life. With damage like this, you will go from being totally independent to becoming dependent on other people for everything from eating, bathing, walking, dressing, to using the bathroom. Many people end up with speech impediments or the use of an arm.

If you have high blood pressure, increasing your potassium intake can lower your risk of having a stroke by 24%. However, this is something that kidney disease patients are unable to do. The sooner you can start making changes in your lifestyle habits to prevent stroke, the better it is.

 

 

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What is the healthiest Oil for Roasting Vegetables?

From low fat to high fat, to all diets encourages you to eat vegetables. But what if you hate vegetables?

Let’s be honest, carrots and chocolate cake don’t hit the same sweet spot. However, you still need a way to include more vegetables in your diet and one way to do this is to roast them.

Roasting may be the best way to cook your vegetables. It adds a delicious flavor and a pleasant crunch to any meal.

When roasting your vegetables, there are a couple of ways to go about it. You can do it on the stovetop or in the oven; the oven method seems to be the more popular of the two. There is also low heat roasting and high heat roasting. Either way, you will need to have a good oil on hand for the roasting. Ghee can also be an excellent option for roasting vegetables. However, I will be focusing on which oil is the healthiest for roasting vegetables. With the right oil, you can maintain the healthiness of the vegetables and even add a unique taste to them. Here are a few guidelines to keep in mind when roasting your vegetables.

Good Vs Bad Fat

When roasting vegetables, it is vital to consider the amount of unsaturated and saturated fats as well as essential fatty acids present in the oil. You want to use oils that are low in saturated fats and high in unsaturated fats. This is because saturated fats can increase levels of LDL, which is bad cholesterol and lower HDL levels, which is good cholesterol. You also want to be sure that the oil has a good balance of essential omega-6 and omega-3 fatty acids.


Monounsaturated fats are another crucial factor. Oils low in monounsaturated fat are vulnerable to the oxidation process. This process will produce trans-fat in your oil, which you need to avoid. Depending on whether you are roasting in high temperatures or low temperatures, it can also play a part in what oil you should use. Despite the importance of these factors, the amount of oil that you use will dictate the amount of fat in the meal. With that said, you should try to use the least amount of oil possible for your dishes.

Smoke Point

The smoke point of your oil may be the most crucial factor to consider. If the smoke point of your oil is too low, it is prone to the oxidation process. As said before, oxidation is something that you need to avoid at all costs. You will know your oil is oxidizing when it begins to smoke. This will cause not only trans-fat to develop, but it will change the flavor, color, and smell of the oil.

Most vegetables are roasted at a temperature between 375-450-degrees Fahrenheit. Your oil needs to be above this threshold. If it is not, then it can’t stand the heat and should stay out of the kitchen.

Taste

You should pay close attention to the flavor profile of the oils that you use for roasting vegetables. If you want a unique flavor, then you should consider extra virgin olive oil or coconut oil. If you are not very concerned about the flavor, then grapeseed or canola oils boast a more neutral taste. However, you shouldn’t get too crazy with exotic oils. Although they can be delicious, an oil like avocado oil is too expensive for roasting. Roasted vegetables have a Vegetablesvery bold flavor to them and are likely to overpower the oils. Consider saving your avocado oil for a drizzle finish.

How to Roast

To roast your vegetables, you want to start by cutting your veggies into small-even pieces, then line them up on a baking sheet. Next, you need to drizzle the oil of your choosing on top and add your desired seasoning. Finally, just place them in the oven. You will need to pay attention to the cooking time of each individual vegetable; some will be shorter than others. If this is the case, you may need to take out the baking and sheet a few times to add and subtract certain veggies. You will also need to take the baking sheet out at about half-way to toss the vegetables.

Timetable for Roasting Vegetables

• Asparagus – 20 minutes
• Bell Peppers – 20 minutes
• Cabbage – 30 minutes
• Brussel Sprouts – 25 minutes
• Broccoli – 25 minutes
• Butternut Squash – 30 minutes
• Carrots – 30 minutes
• Green Beans – 20 minutes
• Cauliflower – 25 minutes
• Kale – 15 minutes
• Corn – 40 minutes
• Onions – 35 minutes
• Potatoes – 45 minutes
• Sweet Potatoes – 30 minutes
• Yellow Squash – 20 minutes
• Tomatoes – 15 minutes
• Zucchini – 20 minutes

5 Healthiest Oils for Roasting Vegetables

Extra Virgin Olive Oil

Extra virgin olive oil is a much healthier alternative than all of its counterparts. Its smoke point is on the lower side in comparison to the other grades at only 325-375-degrees Fahrenheit. If you cook it at over 375-degrees, then you will lose its delicate flavors and health benefits. This can make it challenging to use for many kinds of cooking. However, it is high enough to roast vegetables with, in most cases. Extra virgin olive oil is high in monounsaturated fats and helps to prevent heart disease and Type 2 Diabetes. It can also be an excellent finisher to drizzle on your completed dishes. I recommend using for low to mid-temperature roasting to avoid damage to the oil.

Coconut Oil

Coconut oil will add a very unique flavor to your roasted vegetables. It is very stable in high heat situations with a smoke point of 450-degrees Fahrenheit. This means that coconut oil is suitable for both low temperature and high-temperature roasting. Coconut oil is also quite useful for your health. It has been said to help with weight loss, heart health, boost your metabolism, benefit your skin. Coconut oil is high in saturated fat, so I would recommend not overindulging. However, using it in moderation will be beneficial to your health. Coconut oil is a must-have in everybody’s pantry.

Canola Oil

Canola oil is great for those who do not want any additional flavoring to their roasted vegetables. Its taste is neutral, but its benefits are vast. It is easily one of the best oils to roast vegetables with. Canola oil comes from the rapeseed. The oil contains both monounsaturated and polyunsaturated fats. Monounsaturated and polyunsaturated fats are both known to improve cholesterol levels. Canola oil also has one of the least amounts of saturated fat amongst all of the oils. It has a high smoke point of 400-degrees Fahrenheit. This, combined with the monounsaturated fat content, makes it very heat resistant.

Grapeseed Oil

Grapeseed oil is another oil that has a more neutral taste that will not show up in your roasted vegetables. Grapeseed oil is made from the seeds of grapes after they have been pressed. The oil has a high smoke point at 420-degrees Fahrenheit. It is also high in monounsaturated fats, which help to prevent oxidation in high temperatures. Grapeseed oil is excellent for improving cholesterol levels. It boosts your HDL levels and reduces LDL levels. The oil is a good source of essential fatty acids and contains linoleic acid. Linoleic acid is one of the fatty acids that are not produced in our bodies. This means that it needs to be gotten from food, making grapeseed oil very beneficial to our diets.

Safflower Oil

Safflower oil is mainly produced in California and comes from the seeds of safflower. It has a very high smoke point at 510-degrees Fahrenheit. This means that the oil can be used for several kinds of cooking, including roasting vegetables. Safflower oil is low in saturated fats and high in omega-9 fatty acids. Omega-9 fatty acids are known to improve cholesterol by increasing HDL levels and lowering LDL levels. They also rid the body of plaque build-up in the arteries, which largely contributes to heart attacks. Safflower oil has a mild flavor, which will not overpower your roasted vegetables. Roasting with safflower oil is definitely worth a try.

5 Unhealthiest Oils for Roasting Vegetables

Soybean Oil

Soybean oil derives from the seeds of soybeans. The oil has an extremely high smoke point of 450-degrees Fahrenheit. This makes it suitable to cook a variety of dishes with, but I would not advise you to. Soybean oil is highly refined and goes through the bleaching and deodorizing process. This process destroys the health value of the oil. Soybean oil is also very high in polyunsaturated fat. Polyunsaturated fats are not good for high-temperature cooking and make oils vulnerable to the oxidation process. Soybean oil is one of the main oils used in the fast-food industry and has been heavily linked to several health issues. I recommend using it with caution. I would also be careful with oils labeled as just vegetable oil. These oils are made with a variety of different oils. Most of the time a large portion of it is just canola oil in disguise.

Corn Oil

Corn oil derives from the grain of corn. With this said, it is not vegetable oil, which is what many people believe it to be. Corn oils omega-6 fatty acid content are not very balanced. This can cause inflammation, which contributes heavily to heart disease, diabetes, arthritis, and cancer. Corn is also amongst the most genetically modified crops on the market. A majority of the corn out there is genetically modified. So, what does this say about the oil derived from it? However, corn oil does have a decent smoke point of about 440-degrees Fahrenheit for the refined version. This is suitable to roast vegetables with, so use it if you must.

Sunflower Oil

Sunflower oil is typically known as a heart-healthy oil. It has a high smoke point of 450-degrees Fahrenheit in its refined version. However, when used for cooking, many of its healthy components are neutralized. This is because it merely lacks stability in high temperatures. As said before this makes it easily oxidative. Unrefined sunflower oil is even worse for roasting your vegetables. With a smoke point of only 225-degrees Fahrenheit, it couldn’t roast a grape. It is also worth mentioning that sunflower oil is amongst the most carcinogenic of all the oils.

Flaxseed Oil

Flaxseed oil does boast some healthy components to it but should be avoided when cooking. Its smoke point is quite shallow at only 225-degrees Fahrenheit. This is not high enough to roast vegetables. The low smoke point of the oil makes it very toxic when exposed to high heat situations. This again is due to oxidation. Flaxseed oil is best when used for skincare or as an addition to your smoothies.

Hemp Seed Oil

Hemp seed oil has a very low smoke point at 330-degrees Fahrenheit. This is not enough for roasting vegetables, which requires a minimum heat of 375-degrees Fahrenheit. Hemp seed oil is at its best when used as an addition to salads or yogurts and really shouldn’t be used for cooking anything. If used for vegetable roasting, you will lose all of its nutritional value, and it will be vulnerable to oxidation.

Closing Thoughts

Roasting your vegetables is an excellent way to add some flavor to your vegetables and make eating them more enjoyable. If your child doesn’t want to eat their veggies, try roasting them. If you use the right oil, you can’t go wrong. Now, its crunch time!


17 Superfoods that Lower Bad Cholesterol Naturally

Food plays a significant role in managing your heart health and in altering levels of cholesterol in our body. Poor eating habits, coupled with a lack of exercise, can result in weight gain or obesity. Additionally, choosing unhealthy types of food can raise levels of the ‘bad cholesterol’ (technically called the Low-density lipoprotein or LDL cholesterol). This can negatively impact your heart health.

A balance should be key to help you eat your way to healthier cholesterol levels, and of course, a healthier heart. Studies show that these 17 superfoods will help you reduce the harmful types of fat in your body, and aid you towards becoming more fit and healthy. Here they are:

Oats for breakfast. Oats will provide you a healthy breakfast to start your day with a boost. This high-fiber food is not only filling but full of soluble fiber that can reduce the absorption of harmful cholesterol into your bloodstream.

  • Oats contain a special natural type of soluble fiber called beta-glucan. Eating about 3 grams of beta-glucan a day helps lessen cholesterol reabsorption.
  • Beta-glucan dissolves in your digestive tract, forming a thick gel that binds to excess cholesterol. The combination of gel and cholesterol will be excreted as waste, instead of being absorbed back into the body.
  • Legumes for lunch. Baked beans, lentils and chickpeas are great sources of soluble fiber. For a tasty lunch, why not throw together broad bean salad with faro or a beef burrito bowl with smokey bean? You can have this tasty meal with red kidney beans.
  • Also try combining nutritious legumes with veggies for an extra boost.
  • Beans are very high in fiber. They are proven to lower cholesterol, and are major protein sources for various populations worldwide, for centuries.
  • Dry beans such as lentils, black beans, kidney beans, and navy beans are high in soluble fiber, plant-based proteins, and phytonutrients that act to reduce cholesterol. In part, this is done as it displaces other types of protein such as red meat, which is high in saturated fat.
  1. Fish and whole grains for dinner. Foods containing healthier unsaturated fats can lower your harmful cholesterol. These include fish, a known rich source of omega 3.
  • Cold-water fish like tuna, trout, sardines, salmon, and mackerel are full of omega 3 fatty acids. Important: In certain cases, such as for pregnant or nursing women as well as children, consumption of these fish should be limited as these can be high in mercury.
  • You can add more value to your dinner by adding whole grains to your fish diet.
  • Omega 3 fatty acids are known to significantly reduce the risk of death by heart disease. It also inhibits the production of very low-density lipoprotein (VLDL) in the liver. VLDL is the type of cholesterol that carries triglycerides to body tissues. This translates to a greater risk for metabolic syndrome, obesity, type 2 diabetes, and heart problems.
  1. Fruit-filled goodness for dessert. Berries, apples, and citrus fruits contain pectin, which is a type of soluble fiber that can work wonders to your bad cholesterol levels.
  • Apples contain good amounts of soluble and insoluble fiber, such as pectin, which helps lower LDL cholesterol. Eating a large apple a day, in fact, can lower cholesterol levels by about 10%.
  • Apples also contain quercetin, a flavonoid, that is proven to reduce the risk of heart disease through antioxidant and anti-inflammatory activity.
  • Blueberries, especially the wild berries, are on top of lists for the healthiest foods on the planet. In fact, studies show that blueberries lower cholesterol better than the popular statin drugs! Adding a cup of blueberries to your diet should significantly improve your health.
  • You can try other delightful ideas for dessert, including a fruit crumble or apple cinnamon crepes that should contain the fiber-filled goodness of both oats and fruits.
  1. Seeds and nuts. For snacks, seeds and nuts are a rich source of cholesterol-lowering unsaturated fats. A handful of these in between meals can keep you feeling full for longer.
  • Studies show that the regular consumption of seeds and nuts is linked to lower LDL, the ‘bad’ cholesterol levels.
  • Almonds, hazelnuts, and walnuts are a powerful weapon in fighting heart disease.
  • Flaxseed is high in omega 3 fatty acid, linoleic acid, and antioxidants, which lower total cholesterol and LDL cholesterol levels. You can sprinkle it on ice cream or yogurt, or add the whole seed to baked goods. You can also use as flaxseed oil for salad dressings, sauces, and dips.
  • Sesame seeds are high in the antioxidant lignan. Evidence shows that this antioxidant lowers cholesterol and reduces blood pressure. Store these seeds in tightly covered containers, and store them in the refrigerator, as they can go rancid easily.
  1. The healthier oils. If you’re using butter or other animal-based fats for oil, it’s time to switch to the healthier types of fruit, seed, or nut-based spreads and oils. The healthier oils include olive, canola, or sunflower.
  2. The healthy proteins. Enjoying a variety of healthy proteins such as dairy products with reduced-fat and lean cuts of meat can help keep your harmful cholesterol down. Also, this should keep your heart health up.
  3. Dark leafy greens. Veggies are so good for you. The dark green leafy varieties are very high in vitamin C, as well as the other essential vitamins and minerals. It contains calcium, lutein, and especially fiber, which can aid in lowering elevated cholesterol.
  • The best greens include turnip greens, mustard greens, kale, Swiss chard, and romaine lettuce.
  1. Bread and cereals. Healthy bread and cereals, as well certain enhanced margarine contain plant sterols and stanols which are proven to aid in cholesterol management.
  • People at risk for heart disease especially individuals with high LDL cholesterol in the blood will benefit from consuming rich sources of plant sterols found in bread, cereals, vegetable oils, fruits, vegetables, as well legumes, nuts, and seeds.
  • When eaten in adequate amounts, plant sterols and stanols have shown to lower LDL cholesterol by 10-15%, in combination with a healthy lifestyle.
  • Be sure that the margarine fortified with plant sterols you choose says it can be used in baking before trying it in cookies, cakes or bread.
  1. Stir a smoothie. Whey protein, an isolate component of milk, is high in protein, lactose-free, and nearly cholesterol-free. It reduces high blood pressure and lowers elevated LDL cholesterol.
  • You can stir whey protein into a smoothie, add a spoonful to bread dough or a muffin, or add it to hot cocoa.
  1. Treat yourself with raisins. This chewy and sweet fruit that children love is a good ally in fighting the bad cholesterol. Studies have shown that consuming raisins daily significantly helps lower cholesterol levels.
  • Eating just 3 oz. of raisins daily results to a statistically significant reduction in total cholesterol and LDL cholesterol.
  1. The benefits of soybeans. Soybeans contain protein that has a beneficial impact on high cholesterol levels. It has been studied that eating two servings of soy milk, tofu, or soybeans each day effectively reduces cholesterol levels by up to five percent.
  • Additionally, soybeans contain lecithins, isoflavones, saponins, and fiber that improve heart health. Isoflavones, specifically, lower blood pressure. Saponins, inhibit the absorption of cholesterol into your body cells.
    1. Let’s talk juice. Orange juice, apart from being an excellent source of vitamin C, also contains phytosterols. These plant sterols positively influence cholesterol levels. They inhibit the absorption of cholesterol in the diet, and assists in lowering concentrations of the LDL ‘bad cholesterol’ in the blood.
  • The advantages of avocado. Avocado is an excellent source of phytosterols, polyphenols, and monounsaturated fats, which are all vital in improving cholesterol levels. By replacing saturated fats with avocado or avocado oil, bad cholesterol can drop by up to 15%.

 

Supplements and Herbs

Here are some supplements and herbs that lower LDL cholesterol:

  • Niacin, also known as vitamin B3, lowers harmful cholesterol. It has been proven to significantly lower triglycerides and LDL cholesterol. It also lowers lipoproteins, which is another risk factor for atherosclerosis. Atherosclerosis is a disease where substances such as cholesterol, fat, calcium, and other substances harden and narrow the blood vessels. In effect, blood is not able to flow efficiently.
  • Artichoke leaf. Research suggests that the artichoke leaf extract can help lower cholesterol. In particular, this happens as it limits the synthesis of cholesterol in the body. Artichokes also contain cynarine, a compound which is believed to increase the production of bile in the liver. The flow of bile from the gall bladder is hastened. Both these mechanisms increase bad cholesterol excretion
  • Amaranth, the healthy grain. This healthful whole grain can be used in many types of cereals, bread, and snack foods. It has been used for centuries by the Aztecs and Incans in their food to sustain health. Although it is commonly referred to as “pseudo-cereal,” and is classified as a grain, amaranth has protein content that is as high as that in lentils and beans.
  • The use of amaranth has been popular to positively influence a variety of health conditions, including high blood pressure, diabetes, obesity, and heart conditions.
  • Indulge in dark chocolate. If you have high cholesterol, indulging in a delicious, organic, dark chocolate can be a treat that has shown to lower cholesterol in reliable clinical trials. Hence, it should be beneficial to reward yourself some dark chocolate after eating a healthy diet, reaching your exercise goals, and losing weight.
  • Dark chocolate contains more cocoa than other forms of palatable chocolate products. It has higher amounts of flavonoids that have been proven to exert a protective effect against heart conditions.
  • To make the most of lowering your cholesterol by adding dark chocolate to your diet, choose products with high-cocoa content, and the least amount of processing. Too much processing can lower the flavonoid content.

Finally, although many foods help combat elevated cholesterol, it’s not enough to just eat low-fat foods or even the foods that lower cholesterol. The ideal health program for you should involve activities other than your diet that will reduce or maintain your weight to optimal levels, fight inflammation, and remove cholesterol from your bloodstream.

Choosing a healthy diet and lifestyle will make you look and feel better. Your health will improve, no matter how unfit you are at the start. It should take just basic knowledge, some effort, and sufficient determination to change your eating habits and lifestyle.