A study published in the Journal of Nutrition showed that the antioxidants in pecans can lower the risk of heart disease.

Heart Disease

Heart disease is a term used to refer to a variety of health conditions that involves the heart. It is often interchanged with cardiovascular disease which is commonly used to define the condition involving the narrowing of the blood vessels that can lead to chest pains, heart attack and stroke. Unlike cancer and other chronic diseases wherein the causes remain to be unclear, the causes of heart diseases are well-established and the condition can be prevented by making healthy lifestyle choices.

Most diseases are caused by the damage caused by the accumulation of fatty plaques in the arteries. The arteries are responsible for carrying nutrients and oxygen to different parts of the body. In order to properly perform these tasks, the arteries need to stay strong and flexible. Aging and poor, unhealthy habits can put too much pressure in the arteries and make the walls stiff, weak and thick with fatty plaques. This disorder will lead to the insufficient distribution of blood in organs and tissues. Because of this, nutrition and oxygenation are compromised.

Atherosclerosis, or the hardening of the arteries caused by deposition of fatty plaques, is the most common cardiovascular disease. The other heart conditions are heart arrhythmia, or abnormal heart rhythms, cardiomyopathy or the enlargement and thickening of the heart muscle, heart infection and valvular heart diseases.

Although heart diseases are caused by different factors, studies show that they are primarily due to unhealthy diet and habits, and lack of exercise.

The Risk Factors of Heart Disease

Getting older increases the risk of heart disease. The heart and blood vessels become more at risk of damage. Men are also more at risk of developing the disease than women although a woman’s risk is increased after menopause. Certain heart diseases are also caused by genetic factors. The condition can run in the family and some individuals can be more inclined of developing the condition than others.

Smoking has always been proven to be bad for the health. Nicotine in tobacco can constrict the blood vessels, making blood flow difficult resulting to an increase in blood pressure, while its carbon monoxide content can damage the lining and make them more at risk of damage. Population studies show that the incidence of heart disease is higher in smokers than in non-smokers.

A diet rich in sodium and harmful fats can lead to the development of heart disease. Hypertension, or chronically high blood pressure, can cause the blood vessels to become thick and hard. The accumulation of cholesterol plaques on the walls of the arteries can inhibit the healthy flow of blood and cause serious complications. The other risk factors of heart disease are obesity and diabetes – two health conditions that share similar risk factors: the lack of exercise, poor eating habits and high stress levels.

The risk factors of developing heart disease can be countered by healthy lifestyle choices. Eating the right kinds of food, for example, will supply the body with the nutrients needed to maintain a healthy heart and prevent damage. A study conducted by researchers from Loma Linda University School of Public Health found that the antioxidants in pecans can contribute in the prevention of heart disease.

Pecans Against Heart Disease

The study published in the Journal of Nutrition showed that pecans contain potent antioxidants flavan-3-ol and gamma-tocopherol that helps in lowering the risk of heart disease. The researchers said that these compounds can double the amount of antioxidants in the blood plasma and inhibit the oxidation of LDL cholesterol by more than 30 percent. Head researcher Dr Ella Haddad said that the consumption of pecans can improve the levels of antioxidants in the body and added that antioxidants are needed in order to prevent diseases like cancer and heart disease.

The researchers explained in their study that pecan is a good source of various kinds of vitamin E, especially in the form of tocopherols. This is in addition to its phenolic content which also has antioxidant properties. Formation of plaque on the surface of the blood vessels is primarily due to the high concentration of oxidized LDL cholesterol in the blood. The antioxidants in pecan can help in lowering oxidized LDL cholesterol levels by preventing oxidation. The researchers said that the bioactive content of pecans like flavan-3-ol monomers and gamma-tocopherol exhibit strong antioxidant action in vitro but it has not been established whether this is the case in the human body. The study aimed to investigate and measure the antioxidant effects of pecans after ingestion.

Blood and urine samples were taken from 16 study participants. Prior to these, they were randomly assigned three meals with pecans blended with water, whole pecans and a control meal with equivalent nutritional content. And in between each treatment was one week of washout period.  Study participants who ate meals with whole and blended pecans doubled their gamma-tocopherol blood levels after eight hours. The researchers also observed that the oxidation of LDL cholesterol was reduced by 33 percent after 3 hours. The researchers concluded that their findings are another addition to the health benefits of pecans in preventing various diseases and that the antioxidants in pecans can be absorbed and used by the body.

Natural Ways to Lower Heart Disease Risk

Eating foods rich in dietary fiber and antioxidants, low in sodium and LDL cholesterol, and regular exercise are a few of the lifestyle choices you can make in order to lower your risk of developing heart disease. Dietary fiber helps prevent the absorption of cholesterol.

A high sodium diet can make the blood thicker and increase blood pressure. It has also been linked to a higher risk of developing cardiovascular disease. According to the American Heart Association, the recommended sodium consumption should not be greater than 2,300 milligrams or approximately 1 teaspoon a day. For those with existing heart conditions, only 1500 milligrams of sodium is recommended. Avoiding foods and processed products that are rich in sodium as well as carefully avoiding the use of condiments that are sodium-rich can help in reducing your sodium intake.

Avoid foods rich in saturated and trans fats. These foods can increase the LDL cholesterol levels in your blood which is a strong risk factor of heart disease. Regular exercise also helps in keeping the heart healthy and strong while promoting the healthy flow of blood through the blood vessels.

Sources
nutraingredients.com
disabled-world.com
mayoclinic.com
mayoclinic.com

A study showed that the intake of red wine containing polyphenols can inhibit the decline of vascular function associated with old age.

The function of the blood vessels has the natural tendency to decline in efficiency as the person grows older. And this has been linked to different age-related health conditions like cardiovascular disease. The good news is:  there’s red wine.

Polyphenols in Red Wine to Prevent Cardiovascular Disease

A study conducted by a team of French researchers found that dietary supplementation of red wine containing high levels of polyphenols can slow down the decline of vascular function, which is normally associated with aging. For their preliminary investigation, the researchers used rat subjects to observe the effects of red wine’s polyphenols to the cardiovascular system. They found that polyphenols can inhibit the dysfunction of the cell lining of the blood vessels called the endothelium.

The researchers from the University of Strasbourg, France said that their findings indicate that the intake of polyphenols through the regular drinking of red wine at a younger age can help reduce endothelial dysfunction and physical decline as the person grows older. They added that the mechanism behind the proposed health benefit of red wine is linked with the antioxidant property of polyphenols, or its ability to reduce vascular oxidative stress by inhibiting the production of the   enzyme NADPH oxidase, which has been found to be responsible for the hardening of the arteries and in increasing a person’s risk of developing cardiovascular disease.

The study, led by French scientist Valerie Schini-Kerth, used four groups of Wistar rats. The control group received 3 percent of ethanol while the second and third groups were given 25 and 75 milligrams of polyphenols from red wine per kilogram of body weight in 3 percent ethanol, respectively. The fourth group was given the antioxidant and NADPH oxidase apocynin at a dosage of 100 milligrams per kilogram of body weight a day in 3 percent ethanol. The rats were 16 weeks old at the beginning of the study and it continued until they were 40 weeks old.

At the end of the study, the researchers found that three groups that received supplementation of polyphenols had lower levels of age-related vascular oxidative stress in the area of the endothelium. In addition, the group that received higher supplementation of polyphenols had a lower decline in physical performance compared to the control group.

The Health Benefits of Red Wine

The moderate drinking of red wine has been considered good for the health due to its high antioxidant content. Antioxidants have been found to reduce bad cholesterol levels while increasing the good cholesterol in the body; inhibit the production of inflammatory enzymes; and protect the cardiovascular system against the damage caused by oxidative stress. Despite the numerous potential health benefits of red wine, medical experts are doubtful about encouraging people to start drinking red wine due to the harmful effects of alcohol abuse. But they still agree that the antioxidants in red wine are extremely good for the health, especially to the heart.

The studies supporting the health benefits of red wine show that it contains more antioxidants than any other alcoholic beverage. Red wine contains a group of antioxidants called polyphenols that had been found to protect the lining of the blood vessels against oxidative stress. The two main forms of polyphenols are flavonoids and nonflavonoids.

Flavonoids are found in different food sources other than red wine. These include cocoa, tea, onions, apples, grape juice and oranges. Nonflavonoids, on the other hand, are efficient in preventing the clogging of the arteries with fatty substances. The studies supporting these claims are only limited to animal subjects and studies on humans are yet to be performed. Amongst the widely studied nonpolyphenol antioxidant content of red wine is resveratrol.

Resveratrol in Red Wine

Resveratrol is primarily found in the skin surface of red grapes. Red wine is rich in resveratrol since it is fermented with the skin intact. Numerous studies have found that resveratrol is effective in preventing the accumulation of fatty substances on the inner surface of the arteries. Studies on mice show that resveratrol can reduce the risk of obesity and diabetes – health conditions that are risk factors of heart disease. But to come in proportion with the resveratrol dosage used in the mice subjects, a person would need to drink 100 to 1,000 bottles of red wine in a day. This is not a problem since food supplements containing high dosages of resveratrol are widely available.

Other related studies on resveratrol found that the compound can be effective in reducing the production of inflammatory substances in the body. Heart disease, certain cancers, diabetes and cardiovascular disease are triggered by inflammation. Further studies are yet to be conducted in order to clearly determine the health benefits of resveratrol to the human body.

Natural Ways to Promote Heart Health

Promoting a healthier heart starts with eating the right kind of foods and having sufficient exercise. Heart disease is the number one cause of death in the United States and in other parts of the world. Studies found that heart disease can run in the family, but they also suggest that heart disease can be developed by unhealthy diet and the lack of exercise.

The foods that we eat have the strongest influence over the condition of our health. A diet rich in fat, low in fiber and insufficient in nutrients can lead to a higher risk in developing certain health conditions like cardiovascular disease, diabetes, obesity and even cancer. But this can be reversed by simply increasing our intake of fiber and important nutrients, and limiting our consumption of foods rich in fats. An increase in the levels of bad cholesterol is a strong indication of increased cardiovascular risk. This can be controlled by eating more brightly colored vegetables and whole grain foods, and less red meat. The accumulation of cholesterol can lead to the formation of cholesterol plaques on the walls of the arteries which can lead to an obstructed blood flow.

Exercise is very important. Not only does it keep the body performing well but it also helps in improving metabolism and burning excess fats. Certain vices like smoking and binge drinking can also adversely affect the heart so it is advised that these be avoided.

Sources
nutraingredients.com
today.msnbc.msn.com
mayoclinic.com
healthtree.com
healthcastle.com
essortment.com

A new study from South Korea revealed lycopene’s potential in promoting heart health by protecting the body against damage in the DNA and in enhancing the body’s antioxidant defenses.

A recent study conducted by researchers from South Korea revealed that daily supplementation of about 15 milligrams of lycopene for a period of eight weeks helps lower systolic blood pressure and reduces inflammatory processes related to cardiovascular events while simultaneously increasing the activity of a potent antioxidant that helps to reduce DNA damage that occurs in white blood cells.  The results of the study are found in the Atherosclerosis journal.

Yonsei University, South Korea’s Jong Ho Lee, the study’s lead researcher, along with his colleagues, enrolled 126 healthy men to participate in the study.  The average age was set at 34 and average BMI was at 24 kg/m2.  The participants were then randomly assigned in one of the three groups:  one group received 6 milligrams of lycopene supplements each day for eight weeks, another group was given 15 milligrams of lycopene supplements daily for the same period, while the other group received placebo treatment.

Results showed that SOD (super oxide dismutase) activity rose by 2.37 units/ml in the group that received 15 milligrams lycopene supplements while those who received 6 milligrams lycopene supplements only experienced a 1.73 units/ml increase. The group who receive placebo supplements exhibited decreased SOD activity.  SOD is a potent antioxidant that helps combat oxidative damage brought about by free radical activity.

The Other Health Benefits of Lycopene

Studies have shown the benefits of lycopene consumption especially when it comes to promoting a healthy prostate, heart skin, bones and blood pressure levels.  Because of this, lycopene is now being used in various products such as supplement, beverages and even beauty products. As a matter of fact, according to Mintel’s database of global new products, there were about 500 lycopene-based products that were launched between the year 2003 and 2009.

Aside from the health benefits mentioned above, here are more amazing benefits that lycopene can do for you:

1. Lycopene is best known for reducing the risk of some types of cancer such as those of the prostate, breast, cervix, and the lungs. Its antioxidant property helps in neutralizing the activity of free radicals which has been tagged as the cause of most diseases that plague the human body.
2. It can also lessen sun damage to the skin by about 35%.Even just a single cup of tomatoes on a daily basis can already counteract the ill-effects of the free radicals that are given off by the UVB and UVA rays of the sun. If you want to get higher amounts of beneficial lycopene from it, it is advised that you cook the tomatoes first since heat can liberate a greater amount of lycopene from the hard cell membranes of the plant.
3. It can improve and make your skin look better and it also helps in purifying your blood. This in turn can help in lessening the number of pimples on your face.
4. Studies have also suggested that regular lycopene consumption can be of great benefit to people with high cholesterol levels, or those with atherosclerosis.
5. Ongoing studies are also being conducted as to lycopene’s role in the prevention of conditions such as cancers of the urinary tract, stomach, skin, pharynx, pancreas, ovaries, larynx and esophagus.  Others include rheumatoid arthritis, respiratory infection, periodontal diseases, Parkinson’s disease, pancreatitis, melanoma, mesothelioma, diabetes mellitus, cataracts and AIDS.  However, further studies are needed in order to truly establish lycopene’s role in reducing a person’s risk of these conditions.

Sources of Lycopene

Cooking can release lycopene from a lot of plants. But the most popular food sources that you can get a great amount of lycopene from would be ketchup, tomato sauce, tomato paste and the canned tomatoes – more so if it is from the organic kind. Here are some of the other major sources of lycopene aside from the tomatoes:

• A cup of carrot juice
• Four asparagus spears, cooked
• A cup of baked beans
• Tablespoon of salsa
• A cup of raw watermelon
• A cup of marinara sauce
• A cup of vegetable beef soup

Natural Ways to Ensure a Healthy Heart

Aside from lycopene intake, there are a lot of other ways to ensure a healthy heart.  Your diet, physical activity and lifestyle could influence not just your heart’s health, but your overall health as well.  So I just cannot anymore emphasize the importance of living healthy.  Here are some natural ways which you can easily do to show that you love your heart, and your life:

• Get sufficient sleep. When you lack sleep, you are most likely to develop high blood pressure.  This is according to the hypertension report published in the Journal of the American Heart Association. Sleep normally allows your heart to take things easy and let your blood pressure drop significantly after a stressful day has passed. Furthermore, sleep gives your body the rest that it needs and allows your body to recover and heal from damage caused by physical, emotional and environmental factors.
• Eat more vegetables and fruits. Fruits and vegetables play a huge role in supplying your body and heart with considerable amount of vitamins, minerals and important nutrients that can protect your cells from possible damage caused by free radicals which are touted to be one of the major causes of heart failure.
• Go easy on your coffee intake. Yes, coffee has been said to contain antioxidants but it is also very important that you limit caffeine intake since too much would reverse its effects. Its effects won’t enable you to sleep which, again, is very important to the body.
• Lessen your salt intake. By doing this, you can cut down the risk of heart disease by 40% according to the studies made by the Department of Health. You must always opt for foods that are low processed and make it to only consume about five to six grams of a salt each day – and make sure it’s organic salt.
• Get enough folic acid. According to a study published in the Journal of the American Medical Association, sufficient amounts of folic acid within the body helps to maintain healthy blood pressure levels. This, in turn, can also lead to a better heart condition for you to enjoy for the rest of your life.

Sources
nutraingredients.com
hubpages.com
dietbites.com
guardian.co.uk

Cocoa is famous for its numerous health benefits, and one study gives us another reason to reach for that dark chocolate and give in.

A lot of people are in love with chocolates – and there is really nothing wrong with this, as long as the right kind of chocolate is consumed.  Dark chocolate is definitely way better than milk chocolate.  Aside from the health benefits provided by its rich cocoa content, it does not contain the same amount of sugar as the milk chocolate.  So the next time you feel the temptation to eat chocolate, give in – as long as it is of the dark kind. Remember this:  the darker the chocolate is, the higher is its cocoa content.

Recently, a group of researchers coming from Meiji Seika Kaisha’s Food and Health R&D Laboratories released the results of a study that they conducted regarding the effects of cocoa towards the promotion of a healthy heart.  The Japanese company’s researchers revealed that cocoa’s capability to potentially increase the levels of high density lipoprotein, or the good form of cholesterol, is linked to the presence of a protein that can enhance apolipoprotein A1 levels.  Also known as Apo-A1, apolipoprotein A1 is a compound that is needed for the body’s production of HDL cholesterol.

The researchers wrote in the Journal of Agricultural and Food Chemistry that polyphenols present in cacao may be responsible for acting on pathways that are responsible for the metabolism of cholesterol.  They looked at the human intestinal cell effects of polyphenols found in cacao such as procyanidin, catechin, and epicatechin.  Results have shown that these polyphenols raised the protein levels of Apo-A1 while simultaneously lowering alipoprotein B levels which carries LDL cholesterol to the cells.

The Health Benefits of Cocoa

Aside from its polyphenol contents, the health benefits of cocoa are also taken from its component called flavonoids, which serve as major antioxidants to prevent any possible damage to the cellular system.  Free radicals bring about oxidative damage inside the body which could be factors in the development of chronic diseases like heart failure and cancer. The powder of cocoa can also help in lowering blood pressure and improving the blood circulation of every individual. Compared to green tea, just one cup of cocoa has about three times the antioxidants that a cup of green tea has.

Numerous health experts believe that cocoa can only work to your advantage if you would take it in quantities that are just enough. Overconsumption, of course, has its drawbacks.  When choosing a cocoa formulation, go for something that contains the least amount of cocoa.  There are a lot of cocoa powders that are available in the market today which contains various additives such as hydrogenated oils and corn syrup that are high in fructose. Hence, choose to consume the unprocessed type of cocoa powder.

Researchers from Cornell University said that the most ideal way of taking full advantage of cocoa benefits is through drinking. Taking in a cup of hot cocoa every once in a while can work as a great antioxidant just like wine and tea. It can also help steer one away from the impairment of the immune system and other inflammatory processes.

Show Some Love to Your Heart

To live with a healthy heart requires a lot more than just having a healthy diet. It also includes regular exercise and an overall healthy lifestyle. Here a few tips on how to ensure that your heart remains healthy all the time:

• Limit your consumption of foods that have lots of trans-fat.  These are usually found in fried foods and margarine.
• If you have a sweet tooth, then you must also limit your sugar intake. High amounts of glucose in the blood could lead to the development of diabetes, and this interferes with blood viscosity.  A blood that is too viscous would cause problems in circulation and other organs of the body will not have their fare share of blood.  Because of this, the heart has to pump doubly hard to ensure that blood is supplied to all organs.  Overworking the heart could lead to its enlargement (cardiomegaly), or worse, heart failure.
• Only utilize extra virgin olive oil and add some garlic when you cook to help in lowering your cholesterol along with adding some Omega 3 fatty acids.
• Exercise for about 3 to 4 times a week and then stick to this routine.  Lifting weights is not required but doing cardiovascular, or aerobic, exercises can work wonders to your heart.  So set some time each day where you can perform exercises that you are capable of doing. What is important is that you have the desire to start incorporating changes in your lifestyle, one step at a time. Remember to stay hydrated too and warm up before each exercise session.
• To add up to your healthy diet and exercise, try your best to steer away from any kind of vices like smoking and drinking too much alcoholic beverages.
• Manage your stress levels and implement ways to cope.  Attend a yoga class, meditate each day or just simple do deep breathing exercises.  Take time to rest, get lots of sleep since this will help your body heal.
• Watch out for your weight too since obesity is one of the primary causes of heart disease.
• If your cholesterol level is high then you can naturally lower it by using several herbal extracts along with fish oil. It could help for you to know that 20% of your cholesterol level is sourced from the foods you consume while the rest of the 80% is produced by your liver. If your fat levels are high, then you must go easy on your carbohydrate and sugar consumption. To lower this, you can take in fish oil, some sufficient amount of vitamin C and even green tea.

Your heart’s health, and your general health as well, is in your hands – and the first step is to make the decision to start living healthy.  Each of your action and decision affects you, and the people around you, so nothing is really too small.  You see, even your choice of chocolate has the potential to affect your longevity.

Sources
nutraingredients.com
naturalhealthezine.com
healthy-heart-guide.com
womenfitness.net

According to a European study, calcium is good not only for the bones of postmenopausal women, but also for their hearts.

In a very recent study presented in the Annual Congress of European League Against Rheumatism, researchers discovered that low levels of calcium  translated not only to weaker, less dense bones for postmenopausal women but it also predisposed the latter to high blood pressure.

According to the researchers, women with low calcium levels were forty-three percent more prone to developing degenerative bone conditions such as osteoporosis.  The same percentage applies to a woman’s risk of eventually developing hypertension.  According to Maria Manara, one of the key researchers, their study establishes the coordinates that associate low intake of calcium with heart problems and bone problems.

Further benefits of getting enough calcium

The RDA for calcium is 990 to 1,000 mg per day for individuals between the ages of nineteen and fifty, according to the National Institutes of Health.  Doses exceeding 2,500 milligrams per day may interfere with the body’s ability to absorb other nutrients.

Here are some more reasons to love your calcium supplements and low-fat dairy products:

1. According to a study published in the American Journal of Epidimiology, taking calcium reduces one’s risk of dying from a sudden heart attack.

2. Taking calcium along with the mineral magnesium may help reduce the risk of males from dying of different causes, including heart problems and certain cancer.

3. Combined with vitamin D supplementation, calcium may also help prevent the onset of prostate cancer.  According to another study, the same potent combination can also help stop colorectal cancer in its tracks.  According to Emory University researchers, laboratory tests show that the two nutrients are capable of normalizing intestinal cells.  The study made use of 2,000 mg of calcium, combined with 800 international units of vitamin D.

4. Based on a study published in Obesity Reviews, regular intake of calcium may help in weight loss efforts. Studies show that calcium increases the amount of fat excretion.  According to Arne Astrup, a researcher from the University of Copenhagen, calcium may also prevent folks from regaining the weight they have already lost.  It was noted that people who had formerly low calcium levels will have enhanced benefits from calcium supplementation.

5. Enough calcium ensures that your muscles will contract and relax efficiently whenever you are on the move.  Calcium deficiency can cause problems like muscle pain and cramps.

6. Having problems with premenstrual syndrome?  Adding calcium to your daily supplementation may help improve the symptoms of PMS.

7. Sufficient calcium also ensures that your teeth will remain firmly anchored in your gums.

Sources:
nutraingredients.com
nutraingredients.com
nutraingredients.com
nutraingredients.com
vitamins-nutrition.org

Cutting back on soda directly improves a person's blood pressure. Over time, the benefits of this practice will also continue to increase.

Today, the average American consumes 28 fl. oz. of sodas and other sugary drinks everyday – an alarming fact considering that new research has discovered the vital link between these sugary drinks and blood pressure.

According to research done by Dr. Liwei Chen from the Louisiana State University, cutting back on your consumption of sugary beverages has a direct impact on your blood pressure.

The 3-point difference

In the randomized study involving 810 adult Americans (aged twenty five to seventy nine), Dr. Chen observed that halving the usual consumption of sodas produced a 3-point reduction in blood pressure. What does this mean?  Well, a 3-point reduction in blood pressure also reduced the incidence of a heart attack by a hefty eight percent.

Mortality associated with cardiovascular incidents was also reduced by five percent.  During the study, the 810 respondents were given beverages that had been sweetened with corn syrup – the most common sweetener used in the beverage and food industries today.

According to Dr. Chen, if a person were to gradually reduce his or her soda consumption over a long period of time, then the benefits to a person’s heart is also for the long term.  And that’s not all, a person who reduces his consumption of soda also protects himself more efficiently from stroke – one the greatest silent killers in medical history.

Soda & blood pressure?

But many people are still wondering: what does soda consumption really have to do with blood pressure?  There are two theories supporting the move to reduce the intake of sodas and sugary drinks: the sodium theory and the uric acid theory.

You see, many commercial beverages are loaded with sodium, the same stuff that we use to season food. Sodium has the capacity to directly raise a person’s blood pressure.

Also, the sweetener used for these beverages also contributes to the increase of a person’s uric acid, which is also directly associated with high blood pressure.  In addition to high blood pressure, increased uric acid can also contribute to a higher probability of developing gouty arthritis – a very painful form of arthritis.

Tips for lowering your blood pressure

1. Avoid eating too much fast food and processed food – foodstuffs developed by most food sectors are loaded with at least 40% more sodium than what is considered safe by the US FDA.

2.If you can, use spice substitutes when cooking. Avoid using too much salt when cooking.  Your blood pressure can progressively increase through time.

3. You don’t have to spend a cent to exercise – start getting fit today.  Five minutes of brisk walking, done everyday, can do wonders for your blood pressure.

4. Cut down on smoking – cigarettes and cigars have been shown to raise blood pressure.  If you stop smoking for just 1 to 2 hours, your blood pressure begins to go down.

References:
webmd.com
disease/article32650.html
rd.com
rd.com

Pistachios are a great way to start the day – because it protects the heart and lowers bad cholesterol.

Pistachios are well-loved nuts, not just in the United States but around the globe. We have even more reasons to love this health nut: researchers from Pennsylvania State University  concluded that pistachios are ideal for controlling cholesterol levels because it’s natural packed with nutrients and good fats which helps the cardiovascular system work more efficiently.

The study involved 28 respondents (adult males and females) who were given pistachios during the research period. The nuts had a marked effect on the LDL or bad cholesterol level of the test respondents.

Other benefits of pistachios

Pistachios are packed with lutein and other organic compounds that serve as anti-oxidants. Anti-oxidants reduce cell damage and further protects cells from the ravages of free radicals.

Coupled with the right diet and exercise, a heart-healthy meal plan consisting of pistachios, vegetables and lean meat can significantly contribute to decreasing cardiovascular problems and even cancer. It’s all about synergy – the components of a fitness plan must be synergistic with each other to work well.

In addition to being loaded with anti-oxidants, pistachio nuts are also great sources of vitamins and minerals. Minerals like iron, which are present in pistachios, are heart protectors. In the long term, eating foods similar to pistachios will enhance the protective effect of a heart-healthy diet.

Tips for lowering LDL cholesterol

1. As much as possible, stick to lean, white meats and avoid red meats. Red meats are packed with bad cholesterol (LDL) and only make things worse.

2. Moderate consumption of red wine (and other wines with resveratrol) may reduce LDL and protect your heart, too. Note that a small quantity of wine, drank regularly every week is sufficient. Do not overdo alcohol consumption.

3. Eat foods high in fiber like fruits, vegetables, grains and legumes

4.Cold water fishes packed with omega-3 fatty acids are also ideal in combating high cholesterol levels.

5. 42.5 grams of healthy nuts like pistachios and even walnuts can help lower your cholesterol over the long term.

Summary: Pistachios are a great way to start the day – because it protects the heart and lowers bad cholesterol.

Sources:
webmd.com
mayoclinic.com
cholesterol.about.com

Eating small doses of chocolate has been shown to lower your risk of a stroke or heart attack.

A new study indicates that eating chocolate each day can be good for your heart.  According to this study from the German Institute of Human Nutrition in Nuthetal, Germany, eating small amounts of chocolate can reduce your risk of a stroke or heart attack by 40%.

To obtain their results, German scientists followed 20,000 people over eight years.  They sent them a daily questionnaire about their diet and exercise.  The people in this survey had no history of heart disease and had similar healthy habits.  Researchers found that those who ate about a square of chocolate a day obtained these positive results of a lower risk of stroke or heart attack.

Experts theorize that it is the flavonols in chocolate that are having this positive impact.  Flavonols can cause muscles in blood vessels to widen and thus lower blood pressure.

Brian Buijsse from German Institute of Human Nutrition stated, “It’s a bit too early to come up with recommendations that people should eat more chocolate, but if people replace sugar or high-fat snacks with a little piece of dark chocolate, that might help.”

Of course, don’t take these findings as an excuse to go out and gorge on chocolate!  Eating large amounts of chocolate can quickly pack on the pounds.  Also when you are choosing chocolate, be sure to opt for a choice with high cacao content.  Avoid milk chocolate bars from the grocery store as have a lower ratio of the beneficial elements.  They are also packed with sugar and often include artificial ingredients as well.

Aside from lowering your risk of stroke and heart attack, dark chocolate has other beneficial properties.  It boosts good cholesterol and lowers stress and anxiety.  The flavonoids in chocolate have also been shown to fight aging.

Sources:
news.yahoo.com
denverpost.com

Whey protein supplementing improves heart health by increasing blood flow, study concludes.

In the debate over which protein source is better for you – soy or whey – most natural health advocates wouldn’t hesitate for a moment:  Whey, they say, pooh-poohing soy all the way.

As documented here, I feel no need to censure soy, as it has an array of heart healthy benefits, particularly for women.  But I’m also no respecter of non-meat protein sources either, meaning that I don’t advocate one over the other:  soy and whey both have their strong points. The latest study on the heart-healthy benefits of whey illustrates this.

When most people think of whey and soy, they think of how it’s going to fuel their muscles after hitting the gym.  But in the study conducted by University of Connecticut researchers, they wanted to know how whey fueled the most important of muscles:  the heart.

Prognosis?  Positive.

Quite positive, in fact.  After just two weeks of 20 healthy men and women supplementing with five grams of whey protein, they found that their blood flow improved for everyone!

The measure in which they assessed blood flow was through something called flow-mediated dilation, FMD for short.  Flow-mediation dilation testing assesses how effectively blood is flowing to and from the heart by analyzing the endothelium, or the inner lining of the blood vessels.  FMD is considered to be the first line of defense in determining whether or not someone’s at risk for atherosclerosis, or a hardening of the arteries.  It’s also considered to be a precursor to heart disease.

The study is published in Nutrition Journal.

As noted by Nutra-Ingredients.com, Frost & Sullivan (a market research organization with offices throughout the world) says that four supplements dominate the heart-health supplement market:  beta-glucan, omega-3s, soy and phytosterols.  If further investigation into the heart-health benefits of whey indicate it benefits people with deteriorating health (those who have flow-mediated dysfunction, for example) that’s all the better for heart-health conscious consumers.  It stimulates competition, and competition stimulates growth.

Capitalism at it’s finest.

So when it comes right down to it, you have to “whey” its pluses and minuses.  Soy has its negatives, but so does whey, as past studies have linked it to things like osteoporosis, kidney stones, even organ damage (when consumed in excess, which isn’t difficult to do, as many whey protein supplement serving size suggestions are “whey” too high).

For heart health, though, you can’t go wrong with either soy or whey.  The participants in this study consumed just five grams of whey per day for 20 days, and saw improvement in blood flow.  And while there has been question as to just how effective soy is in heart health and cholesterol lowering, there are a number of studies out there that indicate it is, in fact, heart healthy (so long as the soy isn’t genetically modified).

Anyway you slice it, whey and soy are ultimately a wash.  They’re both great options.  Keep it in moderation and your heart will thank you.

Sources:
aloka-europe.com
nutraingredients.com

Regular exercise improves brain health, study shows.

People often ask me, “Frank, when I exercise, should I do weight training or cardio training?”  The answer to this is both, ideally, as weight training and cardio activity is a complete way of addressing the body’s anaerobic and aerobic exercise needs.

But when push comes to shove, when time will only allow one or the other, you’re better off going with cardio over weight training.

There are many reasons for this.  One of them is that it works the heart more effectively and efficiently than weight training.  And that’s what every exercise session should accomplish – a thorough working out of the body’s most important muscle to help keep you “young at heart,” as Frank Sinatra used to croon.

Another reason why I prefer cardio over weight training is that it helps keep you “young at thought,” as a study published in the most recent issuing of the American Journal of Neuroradiology reports.

This probably doesn’t come as much of a surprise, as it seems like I’ve written about this in the past.  But believe it or not, this is the first time that a study has compared and contrasted the brain images of elderly people who exercise regularly with those who did not.

Those who exercised regularly did so for a period of at least 10 years (in a row) and for approximately 180 minutes per week.  Those who did not exercise were those who barely got 90 minutes of physical activity in the course of a week.

When they analyzed the men and women’s brains, they found that those who exercised had blood vessels that weren’t nearly as strained as those who barely exercised.  When I say “strained,” I mean that the blood vessels weren’t as twisted, or to use more scientific lingo, they were less tortuous.

Of course, the less tortuous blood vessels are, the more blood flow can travel throughout the brain.

These kinds of blood vessel patterns are very much like those found in young brains, and the researchers from the University of North Carolina believe that the elderly folks’ consistent cardio activity for 10 years or more was the catalyst in keeping their brain looking young.

More research is in the offing, as researchers hope to learn whether or not cardiovascular activity can reverse the natural narrowing and twisting of blood vessels in the brain that occurs over the course of a lifetime.

While there are many other reasons why I prefer cardio over weight training when pressed for time, brain health is among the most important reasons.

Finally, another thing people often ask me is what I prefer to do when I do aerobic activity.  I like to mix it up, walking outside and soaking up the vitamin D on nice days.  But when the weather is bad – like it’s been in Manhattan for nearly a month now – I like to hit the elliptical at my local health club.  Elliptical machines are very easy on the joints, and you can get a good muscle burn that burns up a lot of calories.

Best of all, it really works out the heart – and in keeping with the theme of this article, the mind as well.

Source:
sciencedaily.com