That’s One Fine Tomato!

As I went out to water my tomato plants, I was reminded that they not only taste good, but are good for you too. I have been fixing more of the recepies in the Mediterranean Diet Cookbook that have tomatoes as one of the ingredients.

Tomato skins contain lycopene, which is a carotenoid known to block "bad" LDL cholesterol that can clog the arteries. The downside is that the body doesn’t absorb it real well.

That’s OK because I just read about a lycopene supplement that gets absorbed into the system much better.

In the United States studies have shown that daily lycopene supplementation can also play a positive role in safeguarding the prostate from damage caused by aging and diet, and may also contribute to healthy immune function and skin tone.

This is important to me especially because of a history of heart disease in the family. In addition to the medicines I take my doctor advised me to eat a diet that is rich in fresh fruit and vegetables.

In addition the British Heart Foundation is conducting additional research on a lycopene pill to fight high cholesterol. The preliminary findings were "very promising".

Dr Peter Coleman of The Stroke Association said: "We know that diets rich in antioxidants are beneficial in reducing the plaque build up and welcome the findings of this research."

Search HERE to check out one fine tomato … supplement. I recommend it!

Extra Virgin Keeps You Healthy

One of the main ingredients used in the Mediterranean Diet is Extra Virgin Olive oil. I got the cookbook as a ‘present’, while recovering from open heart surgery.

I use extra virgin olive oil as part of a healthy, well-balanced diet, with fruits, vegetables and wholegrain breads and cereals. My favorite dish is Chicken Fried Rice, and it has a great taste too.

It is well documented that people living in Mediterranean regions have reduced risk for certain chronic diseases and longer life expectancy when compared with other groups of people in the world. This is in spite of their high dietary fat intake, which usually makes up more than 30% of total energy intake.

Some of the other claims of the Mediterranean Diet are that it helps with mental health, blood sugar health and weight management, keeps DNA healthy, protects cells from damage, and helps keep blood pressure in normal range.

NOW Foods’ Extra Virgin Olive Oil is cholesterol-free and has been a mainstay worldwide since Biblical days. It has less than 1% oleic acid as well as many other oil components.

The FDA's website says: Limited and not conclusive scientific evidence suggests that eating about 2 tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil. To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day. One serving of this Olive Oil contains 11.5 grams of olive oil.

Extra virgin oil is the top grade of olive oil. It is made from the first ‘pressing’ of good-quality olives. The oil is removed (extracted) by a traditional cold-pressing method, where no chemicals and only a small amount of heat are applied.Research has come up with a number of other benefits from using olive oil. It may help reduce your risk of developing chronic diseases such as: cardiovascular disease and cancer including breast, colon, lung, ovarian and skin cancers. Other studies have shown that olive oil may also help reduce or manage blood pressure, obesity, rheumatoid arthritis and immune function. It may also increase your life expectancy.

Now the latest study to be published supports keeping DNA healthy. It is thought that olive oil may also help keep LDL cholesterol healthy. Oxidation of LDL is thought to be one of the precursors to the onset of heart disease which is the #2 killer of Americans and costs our healthcare system almost $450 billion per year. But now a new study has found that it is indeed polyphenols in olive oil that help keep red blood cells healthy.

In the study, researchers obtained blood samples from healthy, non-smoker volunteers and they then treated the blood samples with either olive oil antioxidants or placebo. Then they exposed the blood samples to a chemical compound called AAPH, known to cause oxidative damage.

The researchers found all of the olive oil antioxidants with the exception of EA were able to significantly reduce cell damage from AAPH. Specifically, 20 micromoles of hydroxytyrosol and EDA protected 50% and 65% of the red blood cells, respectively. Even more important, the protective effects against cell damage increased as dosage increased, with the 80 micromoles of hydroxytyrosol, oleuropein, and EDA protecting 95%, 93%, and 95% of the red blood cells, respectively. But it was EDA that had the most consistently protective effects starting at 20 micromoles and was the most effective protector of red blood cells.

This was the first time it was demonstrated that 3,4-DHPEA-EDA, one of the most important olive oil polyphenols, may play a noteworthy protective role against [cell damage] in human cells. So replace those saturated fats with Extra Virgin Olive Oil.

Get Down On Triglycerides

Supplementing lab rats diet with lipoic acid had a significant effect in lowering triglycerides, which along with cholesterol levels and blood pressure are one of the key risk factors in cardiovascular disease.

A recent study found that lipoic acid lowered triglyceride levels up to 60 percent. If this holds true for humans, it would be a greater impact than found with other dietary supplements, and similar to the effects of some prescription drugs.

This study was just published in the Archives of Biochemistry and Biophysics. , a professional journal. “The extent of triglyceride reduction was really dramatic, we didn’t expect it to be this profound.” Regis Moreau, an assistant professor with the Linus Pauling Institute at Oregon State University said “The potential is good that this could become another way to lower blood triglycerides and help reduce the risk of atherosclerosis. It’s pretty exciting.”

Lipoic acid is a natural compound found at low levels in some foods, including red meat and green leafy vegetables. A powerful antioxidant, it’s been of considerable research interest in recent years for its apparent ability to reduce mitochondrial decay in cells and perhaps slow the process of aging. And it’s been used in Europe for decades as a treatment for the neuropathic complications of diabetes.

Until about 10 years ago, high blood levels of triglycerides, which is basically fat , were not thought to be as significant as cholesterol at predicting atherosclerosis and heart disease. That view has changed, and most experts now see triglycerides as a third important risk factor for atherosclerosis, along with levels of “good” HDL and “bad” LDL cholesterol.

In this research, it was found that supplements of lipoic acid appeared to affect triglyceride levels through two pathways. After eating, lipoic acid supplementation increased the rate of disappearance of triglycerides in the bloodstream. And supplements also reduced the genetic expression of enzymes in the liver that synthesize triglycerides.

Lipoic acid supplements have in various studies been shown to be an appetite suppressant, but control groups of laboratory animals were used in this research to ensure that lower triglyceride levels were not the result simply of less food intake.

The rats used in the experiment were obese to begin with, and developed higher triglyceride levels as the experiment proceeded and they aged – but the animals given lipoic acid fared much better. As they grew from five weeks of age to nine weeks, the blood triglyceride levels doubled in rats given the supplement, but went up more than 400 percent in the other group not given supplements.

The amount of lipoic acid supplementation used in these laboratory experiments would equate to about two grams per day for a 150-pound person, researchers said. Lipoic acid has been used by some people for years as a dietary supplement and found to be safe, Moreau said.

“We believe that a novel means of controlling triglyceridemia in this animal model has been revealed,” researchers wrote in their report. “Given its strong safety record, lipoic acid may have therapeutic applications for the treatment or prevention of hypertriglyceridemia and diabetic dyslipidemia in humans.”

What IS The Difference In Fats Anyway?

I always see articles online and see other stories about fat, obesity, etc., etc. and even though I know some fat is needed in any diet, when I try to figure it out my eyes spin. Here is what I think I know.

Fats are made up of hydrogen, oxygen and carbon. A fat with more hydrogen is considered more saturated than those with less hydrogen. Saturated fats are not as healthy as unsaturated.

So how does that translate to our diet?

Saturated fat is usually solid at room temperature and is found mostly in meat and dairy products. Coconut and palm oil also contain saturated fat. These fats raise your total cholesterol and your LDL, or "bad," cholesterol, which puts us at a higher risk of getting heart disease. The total daily limit of calories from saturated fats should be less than 7 percent.

Trans fats are vegetable oil with hydrogen artificially added. These are to be avoided as much as possible. Many commercial bakery goods and fried foods in fastfood restaurants have trans fat. These not only raise your LDL cholesterol, but also lower the HDL, or "good," cholesterol. Trans fats should be less than 1 percent of your daily calorie intake.

Monounsaturated fat has less hydrogen than either saturated or trans fat. It lowers total and LDL cholesterol and raises HDL cholesterol. Canola, olive and peanut oils are good sources of monounsaturated fat.

Polyunsaturated fat contains even less hydrogen than monounsaturated. It has the same health advantages as monounsaturated fat. The majority of your intake of fats should be from these two. Look for safflower, corn or soybean oils. Omega-3 fatty acids, found mostly in fish, are especially beneficial for heart health.

Unless you have all the fats memorized the best thing to do is check food labels to see what types of fat and how much of each a food has in it. Even if it is a good fat there are calories to be considered also. Remember, each gram of fat has 2 times the calories in a protein or carbohydrate.

We learn over the years that we need to balance our diets with the right combination of fats protein and carbs in order to eat well. Good luck!

Statins May Lower Your Energy Along With Cholesterol

Here’s an FYI that I found interesting. I just watched a segment on ABC news about a new study that said that statins like Lipitor may also drain certain people of energy. That does not mean you should quit taking your meds though.

If you are taking a statin to help lower your cholesterol and also feel tired and achy, or even have trouble remembering things, the best course of action is to talk to your doctor about it. Ask them about a CPK test, if a lower dose may work as well, or maybe even change brands.

This segment also mentioned some steps you could take on your own like taking Coenzyme Q10 (CoQ10) which is a powerful antioxidant. It helps the body convert food to energy, and its antioxidant ability protects us from free radical damage, similar to that of vitamin E. Co–Q10 is present in almonds, ocean salmon, sardines, spinach and certain meats.

If you choose to supplement your intake, research has shown that "soft gel" versions of CoQ10 supplements work better than dry powdered versions.

One thing they said to avoid if you have the symptoms is Grapefruit, which actually increases the statin levels in your system.

On the good side was Dark Chocolate. It has a long history of being noted for its antioxidant benefits, but a new study conducted by the Yale-Griffin Prevention Research Center pointed out a new benefit to cardiovascular health. This recent study reported that Hershey’s Extra Dark Chocolate has a positive impact on blood pressure and blood vessel function. The rich dark chocolate is comprised of 60 percent cacao.

Cacao or the cocoa plant is a small evergreen tree. Its seeds are used to make cocoa and chocolate. Studies have shown heart benefits surrounding cacao, including increased blood flow, less platelet stickiness and clotting, improved LDL cholesterol, and lower blood pressure. Doctors say these benefits are the result of the cocoa’s antioxidant chemicals known as flavonoids, which seem to prevent both cell and damage and inflammation.

Another thing you can do for yourself is to get more quality sleep time. The recommendations included going to bed before midnight and allowing yourself at least 7.5 hours to rejuvenate your body. One rule of thjumb to remember is go to bed when it’s dark and get up when it’s light out.

If you would like to watch it for yourself just google statins and low energy.

Four Foods For Staying Healthy On A Budget

If you spend any time at all in the grocery store, chances are you'll spend a lot of money. Food costs seem to be increasing al the time. In 2008 the Bureau of Labor Statistics said prices were 7.5% higher than in 2007. That was more than two times the rate of medical cost increases. Many couples spend between $150 and $200 per week at the Grocery Store.

Even though food costs more, you don't have to sacrifice nutrition. Experts say there are plenty of low-cost highly nutritious foods, and a few you should put on your next grocery list.

The majority of us have been hit with the budget crunch when trying to balance the cost of food with all the other expenses.

Meals are now planned more carefully than in the past. We check for coupons in the neighborhood paper, flyers, and online looking for discounts and savings. Studies are showing many of us are buying less expensive processed foods in order to save a little money, but this can be unhealthy. Some alternative healthy foods have been identified by scientists and dietitians that can help in balancing our diet as well as the budget.

First consider the tomato. They are low cost all year round and you don’t have to grow them yourself. They are already in the can with extra herbs and spices built in. Researchers at Ohio State have determined that cooking tomatoes concentrates their power to fight diseases like cancer. The lycopene found in tomatoes is a powerful antioxidant, so tomato soup, pastes, or spaghetti sauces are a cheap healthy idea.

Because meat is so expensive we can supplement the tomatoes with beans. They are a great source of protein and much cheaper than steak which is one of the most expensive foods in the store. Meatless chili comes to mind. Something else that gets overlooked in our diet is pinhead or steel oats.

These maintain all of the nutrients from the whole grain oat and are a rich source of soluble fiber, protein, and vitamins, as well as other nutrients like selenium, thiamin, phosphorous, and manganese. These will also lower our cholesterol.

Finally stock up on some cheap, dry pastas, or macaroni and cheese, to make the most of leftovers. Add some broccoli, or leftover meat, and you've got a quick and inexpensive dish.

With all the focus on obesity maybe the silver lining in these economic times is to think about portion control. Not making a meal of each food group on the plate has less calories and will promote weight loss as well as stretching the budget for groceries a little further.

Keep in mind that one portion of meat is about the size of a deck of cards, and fill up on dark greens or other less expensive side items like cooked carrots or potatoes.

Here is the link to Bureau of Labor Statistics if you would like to check out the Consumer Price Index for All Urban Consumers (CPI-U): U.S. city average, by expenditure category and commodity and service group, http://www.bls.gov/cpi

Coronary Health Is Managable

Whenever you see words like coronary artery and disease, everyone gets all serious and defensive, but actually being diagnosed with CAD does not mean that you can’t live life to the fullest. It is a “wake up“ call though to take charge of your health.

The first thing to do is to learn all you can about the condition. Coronary Artery Disease is a blockage or a narrowing in one or more of the blood vessels that transport oxygen to the heart.

If you are at risk for CAD, take some time to learn which medicines and supplements are used to treat the condition and what options there are to save money purchasing them.

A low dose of aspirin helps keep platelets from sticking together and forming clots. Statins like Lipitor lower the LDL or bad cholesterol which clog the arteries. They also increase the good or HDL cholesterol which keeps the arteries clean by carrying away the excess.

Beta Blockers help lower blood pressure so your heart doesn’t have to work as hard. ACE inhibitors are another form of medication used to lower blood pressure and lessen the chances of heart failure.

If you have medical insurance for your medicine, each plan is different but choosing a generic form of the medication is cheaper than the brand name drug. Ask your Pharmacy if they have a generic medication program. Another way to save may be to order your medicine by mail for 3 months at a time instead of every 30 days.

Even if you don’t have insurance be sure to take good care of yourself. As much as possible, eat a nutritious balanced diet, keep your weight within the BMI normal parameters and get plenty of exercise. There are natural healthy supplements that can assist in weight loss, cholesterol support and essential vitamins.

Find yourself a good doctor and maybe even a cardiologist who knows how to treat CAD. Know what questions to ask them.

Keep your cholesterol under control and know why it is important to do so. Your total cholesterol should be less than 200. The HDL or good cholesterol should be greater than 60 and the LDL or bad cholesterol needs to be less than 100. Triglycerides need to be less than 150. These are made when you consume more calories than you need, and your body stores them as fat.

Understand what tests you need and which ones you don’t. If you are not at risk you don’t need an ECG, or stress test. In fact if you over test you can get false positive results and put more stress on yourself than you need. Get your blood pressure tested regularly. It should be 140/90 or lower. If you have diabetes or kidney problems your blood pressure should be 130/80 or lower.

So to summarize how to keep your heart healthy with or without CAD remember to:
Visit your Doctor
Take your medications and/or supplements
Don’t smoke
Eat good food (fruits & veggies)
Keep moving (exercise)
Manage anger and stress
Watch for signs of depression
If you’re diabetic control your blood sugars

Latest Tips & Tricks To Protect Your Heart

Did you see the article in the New York Times Health Section on how to protect your heart? I was familiar with no smoking, low cholesterol and blood pressure, regular exercise and weight loss control. There were some new suggestions that caught my eye though.

As we learn more through research and why heart attacks happen, some of the ways to avoid them is different than it used to be. As an example diet and exercise controls are not as strict. The food tastes better, is cheaper and you don’t have to drown in a pool of sweat to get the benefits of exercise.

The risk factors have not changed though. Heredity, genetics, high cholesterol and blood pressure, smoking, diabetes, belly fat, and our sedentary lifestyles all play a part. There is a newer factor that is becoming recognized as even more important as a cause of heart attacks and that is C-reactive protein, or CRP.

It is a marker in the blood that is concerned with inflammation that, along with coagulation factors, is now increasingly recognized as the driving force behind clots that block blood flow to the heart.

Even if your cholesterol is normal, your risk of heart attack goes up if the CRP is elevated. Some doctors are starting to believe that when people have their cholesterol checked, they should also be tested for high-sensitivity CRP.

The new advice on what to eat actually was known before we were told to eat a low-fat diet. Doctors knew as far back as 1958 that heart disease was rare in the Mediterranean and Asian regions where vegetables, grains, fruits, beans and fish were the dietary the usual foods. The US diet on the other hand is filled with red meat, cheese and other foods rich in saturated fats, heart disease and cardiac deaths were epidemic.

What was missed at the time and has now become increasingly apparent is that the heart-healthy Mediterranean diet is not really low in fat, but its main sources of fat olive oil and oily fish as well as nuts, seeds and certain vegetables help to prevent heart disease by improving cholesterol ratios and reducing inflammation.

One study in 1999 on the value of a traditional Mediterranean diet found that within four years, the Mediterranean approach reduced the rates of heart disease recurrence and cardiac death by 50 to 70 percent when compared with the heart association diet. Several subsequent studies have confirmed the same approach to diet.

More than 90% of the people who try the Mediterranean diet stick to it. The food tastes great and you can buy it in any grocery store.

Some of the foods that help to reduce the inflammatory marker CRP are cold-water fish like salmon, tuna and mackerel; flax seed; walnuts; and canola oil and margarine based on canola oil. Fish oil capsules are also an effective supplement. Another good tip is to try cooking with canola oil and using more expensive and aromatic olive oil for salads.

Vegetables, fruits and red wine (or purple grape juice) are helpful also because the antioxidants help prevent LDL cholesterol from forming in the arteries.

Something else to consider is a link between periodontal disease and increased risk of heart disease, most likely because gum disease causes low-grade chronic inflammation. So good dental hygiene, and regular periodontal cleanings, can help protect your heart as well as your teeth.

Reducing chronic stress is another important factor. A study of the effects of stress in more than 27,000 people, found that stress more than doubled the risk of heart attacks.

So remember not to sweat the small stuff, and it’s ALL small stuff. And getting enough sleep improves the ability to manage stress. Take a deep breath and relax or try meditation, prayer, yoga, self-hypnosis, laughter, taking a midday nap, getting a dog or cat, taking up a hobby and exercising regularly.

A final note on exercising. Did you know that a 1996 study found that just 15 minutes of exercise five days a week decreased the risk of cardiac death by 46 percent. A current British study published in the American Journal of Clinical Nutrition found that building up short brisk three minute walks for a total of 30 minutes a day did as much cardiac good as one continuous 30-minute session.

A Wake Up Call To Be More Effective

I just remembered that today is my second birthday. Life threw me a curve ball when on January 8, 2007 I had a heart attack and wound up having a quintuple bypass. I really learned the importance of maintaining a healthy life style.

While family history plays an important part in heart disease, the risks can be reduced by exercising, controlling your weight, and getting the proper nutrition.

I firmly believe that is what helped me recover quicker from my heart attack.I had to change some things in my life, if I wanted to remain healthy and be there for my family, I had to take this “curve Ball” and change it into an opportunity to learn, grow, and take another path in my personal journey. I had to make choices about weight loss, my diet, the nutrition I was getting and exercising regularly.

I had take charge of my condition that was now a part of my life or let it take charge of me. I had to discover things inside myself that helped me change a setback into a positive opportunity to be better.

The habits that I changed were things I knew but let slide and needed to get back in shape mentally as well as physically. I became acquainted with Dr Coveys philosophies in the early 90’s when I attended his 7 Habits of Highly Effective People Seminars, and became a third party teacher myself. I found it inspiring to apply these habits to help me take charge of living a healthier lifestyle.

In case you have not heard of them, the habits are:
Be Proactive
Begin With the End in Mind
Put first Things First
Think Win-Win
Seek First to Understand, then to be Understood
Synergize
and Sharpen the Saw.

Physically I talked to doctors, nurses, dietitians, and other heart attack patients to set up a re-habilitation plan. Along with taking my prescribed medicine I supplement my diet with a daily 81mg aspirin fish oil, so I get more Omega 3 in my diet. It seems to be helping with keeping tryglycerides lower and I am thankful for that. I also take a multi-vitamin and vitamins C and E regularly.

So that’s my story and I think I’ll celebrate by taking a nice long walk after a healthy lunch.

Butter or Margarine For Your Heart?

I read an interesting article by Elena Conis in the LA Times about whether butter vs. margarine was healthier for baking and it made me think about the healthier choice for someone with a history of heart issues.

I learned that a tablespoon of butter has more than three times as much saturated fat, as the same amount of margarine -- 7 grams in butter compared with 2 grams in margarine.In addition, butter and margarine contain mono- and polyunsaturated fats, but margarine contains them in far greater amounts: close to 9 grams per tablespoon compared with butter's 3.5 grams.

Margarine's drawback is its trans-fat content. Margarines are made from blends of vegetable oils, such as corn, soybean, safflower or canola. Hydrogenation, is a chemical process that adds hydrogen and replaces double chemical bonds in those oils with single chemical bonds, making the liquid oils solid at room temperature.

When that replacement process is incomplete, the result is partially hydrogenated oil, which is also known as a trans fat. This is what makes margarine solid instead of liquid. The more solid, or harder they are, the more trans fat they contain, and they are even worse for your heart than saturated fats. Trans fats raise bad LDL cholesterol levels, and also lower HDL, or good, cholesterol.

Butter, in contrast is churned milk, which many say tastes better, but has more saturated fat, in addition to cholesterol, which margarine doesn't have.

So which is better for your heart?

Margarine usually wins over butter, unless it has more than 2 grams total fat. The American Heart Association recommends foods fortified with plant sterols for people with levels of LDL cholesterol over 160.

For those who don’t like the taste of margarine and don’t want to give up butter completely, try using whipped butter or light or reduced-calorie butter. I have also seen spreadable butters with have vegetable oils also. These contain less fat and calories than regular butter.

P.S. One other point: Keep moderation in mind. All you need is enough to add flavor, not to change the color of what you eat.

What Is Vitamin E Good For?

I have seen where low blood levels of vitamin E are linked to greater physical decline as we get older. Since the economy is in the shape it is in, it looks like I will have to extend my working years, and will need to stay active longer.

I decided to look up who may need extra vitamin E to prevent a deficiency or in diseases where vitamin E plays a role and came up with a very brief summary:

Individuals who cannot absorb fat may require a vitamin E supplement because some dietary fat is needed in order to absorb vitamin E from your intestines. These include Crohn's Disease, and Cystic Fibrosis. They may need a special water-soluble form of vitamin E.

Abetalipoproteinemia is a rare inherited disorder of fat metabolism that results in poor absorption of dietary fat and vitamin E. These Individuals may be prescribed special vitamin E supplements by a physician to treat this disorder. Ataxia and vitamin E deficiency (AVED) is also a rare inherited disorder. It is caused by a genetic defect in a liver protein. These people have such severe vitamin E deficiency that without supplements they are unable to walk (ataxia).

Very low birth weight infants may be deficient in vitamin E. These infants are usually under the care of a neonatologist, a pediatrician specializing in the care of newborns, who, evaluates and treats the exact nutritional needs of premature infants.

A study was conducted in Tuscany Italy from 1998-2000, on people between 70-80, and the findings provided a solid base that low concentration of vitamin E contributes to decline in physical function in older people between 70-80.

Preliminary research has led to a widely held belief that vitamin E may help prevent or delay coronary heart disease. Researchers have reported that oxidative changes to LDL-cholesterol (sometimes called "bad" cholesterol) promote blockages (atherosclerosis) in coronary arteries that may lead to heart attacks.

Antioxidants such as vitamin E are believed to help protect cell membranes against the damaging effects of free radicals, which may contribute to the development of chronic diseases such as cancer.

Some evidence associates higher intake of vitamin E with a decreased incidence of prostate cancer and breast cancer.

A study of women in Iowa provides evidence that an increased dietary intake of vitamin E may decrease the risk of colon cancer, especially in women under 65 years of age.
Observational studies have found that lens clarity, which is used to diagnose cataracts, was better in regular users of vitamin E supplements and in persons with higher blood levels of vitamin E.

The number of things vitamin E was associated with surprised me, and also how in the studies already done researchers cannot yet confidently recommend vitamin E supplements for the prevention of any of the issues noted because the evidence on this issues are inconsistent and limited. Even though I should probably be able to get what I need daily in a balanced diet, with my family history I choose to continue to supplement my nutrition needs with a little E just in case.

What’s So Beneficial About Soy Products?

The more I hear about Soy products and if they are beneficial or not I decided to find out a little more about them, and what they actually do.

To begin with Soy is a complete source of protein containing essential amino acids. They also contain high levels of polyunsaturated fats, fiber, vitamins, minerals, antioxidants, and low levels of saturated fat.

The American Heart Association (AHA) did some studies recently and no longer recommends eating soy to lower cholesterol, but since they contain many other beneficial components, the AHA still consider Soy a healthy substitute for meats and other foods high in fat.

According to a study published in the journal, Archives of Internal Medicine, the effect of soy on blood pressure is comparable to that of blood pressure lowering medication.

When they added soy to the participants diet it significantly reduced systolic (10%) and diastolic (7%) blood pressure in women with high blood pressure; and in women with normal blood pressure the reductions were 5% and 3% respectively.

In addition women with high blood pressure, also decreased levels of LDL (bad) cholesterol by an average of 11%, and levels of apoliprotein B (particle that carries LDL cholesterol) by an average of 8%. Cholesterol levels remained the same in women with normal blood pressure.

The authors concluded that, "Dietary soy may be a practical, safe and inexpensive modality to reduce blood pressure. If the findings are repeated in a larger group they may have important implications for reducing cardiovascular risk in postmenopausal women on a population basis."

So the bottom line of this study is that soy can be a healthy addition to a balanced diet.

Optimum Nutrition makes a product called 100% Soy Protein that offers a wide range of benefits and conveniences for vegetarians, those with specific food allergies, and health conscious individuals alike.

A serving provides 25 grams of lactose free, cholesterol free, non-GMO protein. It contains 2 grams or less of carbohydrates per serving (less depending on the flavor variety), and the low-fat, sugar-free formula is also ideal for anyone on a low carbohydrate diet.

To encourage a positive nitrogen balance, take 1 gram of protein per pound of body weight per day from a combination of high protein foods and supplements. For better results, eat your daily protein allotment over 4-6 small meals spread throughout the day.

If you are searching for a place online to get cheap supplements and quick shipping click HERE.

P.S. Soy Protein can also be used in pancake batters, hot cereals, and other baked goods to increase the protein content.

Healthy Vs. Lousy Cholesterol

I read an interesting article that Lisa Nelson wrote in healthcentral.com about low density lipoprotein LDL and VLDL very low density lipoprotein. I must admit I have a terrible time remembering all the acronyms, or which is good and bad, so let me see if I got this straight.

First off I need to raise HDL, High Density Lipoprotein or as I like to call it “Healthy” Cholesterol and lower triglycerides, VLDL and LDL.

Let's begin with Food. If we eat too much it provides more energy (calories) than we need right away. The liver breaks down some the carbohydrates and protein and forms triglycerides (fat) and cholesterol.

Oil (fat) and water (blood) don’t mix, so the liver coats the fat (triglycerides) with a protein, cholesterol, and phospholipid shell. The final product is called a lipoprotein (lipo or lipid = fat).

Lipoproteins transport cholesterol, fat, and proteins throughout our systems. LDL (low density lipoprotein) and VLDL (very low density lipoprotein) transport mostly fat and cholesterol, but differ in the amount of each.

When the liver releases VLDL into circulation, enzymes in the bloodstream interact with the triglycerides within the lipoprotein and change the package from "very low density" to "low density". LDL is "less dense" than VLDL.

If you have high LDL levels, an oxidation process takes place that leads to plaque development in your artery walls, damage to vessel linings, and heart disease. Eating a wide variety of fruits and vegetables rich in antioxidants, such as vitamin C and vitamin E may slow or inhibit this oxidation process.

So, what does this all mean?

LDL and VLDL are both "lipoprotein packages" in your blood. Both are considered bad types of cholesterol. I remember this by telling myself that L stands for “Lousy”

They differ in what each package carries.

LDL (low-density lipoprotein) "Lousy" cholesterol carries mostly cholesterol, some protein, and minimal triglycerides throughout your circulation. LDL should be less than 130 mg/dl, ideally less than 100 mg/dl.

VLDL (very low-density lipoprotein) "Very Lousy" cholesterol contains minimal protein and mainly transports triglycerides.

To prevent VLDL and LDL from clogging your arteries, follow a diet to lower cholesterol and consume antioxidant rich fruits and vegetables.
That’s my story and I’m sticking to it.

I take a statin to lower cholesterol … Why take fish oil?

Recently Dr William Davis who writes articles for healthcentral.com recommended that one of his patients add fish oil to their heart disease prevention regimen.

The question was whether to stop taking fish oil, because they were already taking a cholesterol drug, and the statin drug is so powerful that it should eliminate the need. His answer was No. It's not even close to the truth.

Even if one believed all statin drug research studies, you would know they were paid for the pharmaceutical industry. It's not a shock that studies paid for by the sponsor are likely to favor the sponsor.

That doesn't necessarily mean that the data doesn't contain some truth, but the benefits could be overstated. Even so, it's clear from the hundreds of studies performed that a statin drug like Lipitor, can help reduce heart attacks and death from heart disease by 30-35%, but not eliminate risk totally.

The benefits of adding omega-3 fatty acids from fish oil to statins are documented in a trial, in which 19,000 Japanese participants experienced a 19% relative reduction in cardiovascular events when 1800 mg of EPA (alone) was added to a statin drug. What makes this study especially remarkable is the fact that it occurred in the Japanese, whose intake of omega-3 from diet is already fairly high, usually ranging from 1800-3000 mg EPA + DHA per day. Benefits for less enthusiastic fish eaters, like myself, would be expected to be even greater.

Omega-3 fatty acids from fish oil also:

Reduce triglycerides dramatically - an effect that is dependent on the dose of EPA + DHA used.

Accelerate after-eating clearance of digestive by-products, i.e., they correct post-prandial abnormalities. Post-prandial abnormalities are potent causes of carotid and vascular disease.

Modify the character (fragmentation potential, structural strength) of plaque. People taking fish oil have firmer, more stable, less fragmentable plaque.

Raise HDL modestly - If you buy fish oil from worldclassnutrition, supplementstogo, other discounters, a healthy dose of fish oil might cost you $3 per month. Compare that to the $120 per month average cost of a statin agent.

So, do statin drugs make omega-3 fatty acids from fish oil unnecessary? … NOT. Adding omega-3 fatty acids from fish oil, or eating fish permits us to get closer, not to reduction, but towards elimination of risk for heart disease.

Some Aspirin Products Not Approved by FDA ... Yet

There was an interesting article in HealthDay News.com that the U.S. Food and Drug Administration warned Bayer HealthCare that they were illegally marketing two unapproved over-the-counter aspirin medications, (Bayer Women's Low Dose Aspirin + Calcium and Bayer Aspirin with Heart Advantage)

The article went on to say that they require an approved new drug application in order to be legally marketed. In addition to being labeled as pain relievers, both products claim to reduce the risk of heart disease. Bayer Women's also claims to fight osteoporosis. Neither product has been approved by the FDA for such uses.

Bayer Heart Advantage combines aspirin and phytosterols, which the label claims helps lower cholesterol levels. Bayer Women's combines aspirin and calcium carbonate.

FDA officials said they weren't aware of any significant adverse events associated with Bayer Women's or Bayer Heart Advantage.

Forbes reported Tuesday that Bayer stood behind both products' claims and said they were not intended to replace professional medical advice. Bayer also said it would respond to the FDA letters in the next 15 business days, as requested by regulators.

It reminds me of the time when ephedra supplements had to be withdrawn from the market in 2004 when the FDA’s final rule banning all dietary supplements containing ephedrine alkaloids, regardless of the recommended dose, came into effect. The ban was lifted a year later in April of 2005.

So, until all the inspections, detections, rejections, and all the other mean, nasty, ugly, stuff is settled, you might want to choose an alternative supplement. If you are currently taking a low dose of aspirin for your heart, and your physician says you also need more calcium for your bones, or your cholesterol is high, you might want to find a something else that has already been tested and determined to be safe.

Are You Taking Your Meds?

In talking to some friends, I learned that they are trying to get by on less prescription drugs. Being on a fixed income, they have to balance between food, housing, other necessities, and sometimes their prescriptions have to wait. Personally, I always take my insulin, but I have also been known to stretch a 30 day supply of my cholesterol pill to 35 days or so.

I heard about other data showing that for the first time in around ten years, this is happening country wide. Some people stopped taking their Lipitor and other cholesterol medicines because they were so expensive. Pfizer reported that their sales were down 13% which bears this out. Other studies indicated that compared to last year, overall prescription drug sales are lower by about 1%. They had been rising each year until now. It might not be all negative, because some believe we are overmedicated as a society.

What is causing this? Some of the possible causes for decreasing prescriptions may be due to drug safety concerns, more drugs being available over the counter, or might be related to the higher out-of-pocket drug co-payments that insurers are making consumers to pay, but I would think it’s more likely due to individuals cutting back due to economic pressures.

For older Americans, in 2006 Medicare drug coverage gave more seniors coverage, and initially helped spur growth in the nation’s overall number of prescriptions, but now a downside is a possible coverage gap in each recipient’s yearly benefit (the so-called Part D doughnut hole) means that many Medicare patients are without coverage for part of the year.

Recent IMS Health figures showed that prescription volumes declined in June, July and August, backing up studies from last year suggesting that prescription use begins to drop at about the time more Medicare beneficiaries begin entering this doughnut hole.

If this trend continues it could have some important consequences. If enough people try to save money by not taking their prescription drugs, conditions which can be controlled could escalate into major medical problems. That could eventually raise the nation’s total health care bill and lower the nation’s standard of living.

For myself, I have supplemented my nutritional and immune system requirements by getting some over the counter assistance for diabetes and cholesterol control. I didn’t realize how many people do the same thing until I started paying attention to those around me. The more people I talked to, the more it seemed like a low cost alternative to prescriptions costing $60 or more.

Can You Speak LabelJargon?

My dietition was telling me how to make healthy eating choices. She advised me to read the labels on the food I buy, so I’ll know what I’m getting. It made sense to me, right up until I picked up a package and tried to read the food label. I quickly found out I needed a translator, or a magic decoder ring to decipher the code.

I tried to find out what all the jargon means, and here is what I found about some of the main label claims used on food packages, and what they mean:

Cholesterol

Cholesterol free- Has less than 2 milligrams (mg) cholesterol in a serving; saturated fat content must be 2 grams or less in a serving.

Low cholesterol- Contains 20 mg cholesterol or less in a serving; saturated fat content must be 2 grams or less in a serving. For a meal or main dish- 20 mg cholesterol or less in 100 grams of food, with saturated fat content less than 2 grams in 100 grams of food.

Saturated Fat

Saturated fat free- Means less than 1/2 gram saturated fat in a serving; levels of trans fat acids must be not more than 1 percent of total fat.
Low saturated fat- 1 gram saturated fat or less in a serving and 15 percent or less of calories from saturated fat. For a meal or main dish (like a frozen dinner)- 1 gram saturated fat or less in 100 grams of food and less than 10 percent of calories from saturated fat.

Fat

Fat free- Is less than 1/2 gram fat in a serving.
Low fat- has 3 grams total fat or less in a serving.
For a meal or main dish- 3 grams total fat or less in 100 grams of food and not more than 30% of calories from fat.
Percent fat free--A food with this claim must also meet the low fat claim.

Calories

Calorie free- Less than 5 calories in a serving.

Low calorie- 40 calories or less in a serving.

Sodium

Sodium free- Less than 5 mg sodium in a serving.

Low sodium- 140 mg sodium or less in a serving. For a meal or main dish- 140 mg sodium or less in 100 grams of food. Very low sodium- 35 mg sodium or less in a serving.

Words that mean the same thing as free- "no," "zero," "without," "trivial source of," "negligible source of," and "dietary insignificant source of."

Words that mean the same thing as low- "contains a small amount of" and "low source of."

Light

A product has been changed to have half the fat or one-third fewer calories than the regular product; or the sodium in a low calorie, low fat food has been cut by 50 percent; or a meal or main dish is low fat or low calorie.

"Light" also may be used to describe things like the color or texture of a food, as long as the label explains this- for example, "light brown sugar" or "light and fluffy."

Reduced/Less/Lower/Fewer

A food (like a lower-fat hot dog or a lower-sodium cracker) has at least 25 % less of something like calories, fat, saturated fat, cholesterol, or sodium than the regular food or a similar food to which it is compared.

Lean and Extra Lean are used to describe the fat content of meat, poultry, fish, and shellfish.

Lean Less than 10 grams fat, 4.5 grams or less of saturated fat, and less than 95 mg cholesterol in a serving.

Extra lean Less than 5 grams fat, less than 2 grams saturated fat, and less than 95 mg cholesterol in a serving.

So now that the secret code is broken, I am ready to go back into the Grocery Store, somewhat confident in my new knowledge.

But wait a minute … What’s all this about portions and/or serving size?

Uh-Oh, It looks like it’s back to the drawing board for me!

Dark Chocolate, A Health Food?

I keep seeing articles telling me that Dark Chocolate is good for cardiovascular health and I’m all about that because I have always loved dark chocolate. But on the other hand I also have to control my sugar intake because of diabetes.

Dark Chocolate has a long history of being noted for its antioxidant benefits, but a new study conducted by the Yale-Griffin Prevention Research Center pointed out a new benefit to cardiovascular health. This recent study reported that Hershey’s Extra Dark Chocolate has a positive impact on blood pressure and blood vessel function. The rich dark chocolate is comprised of 60 percent cacao.

Cacao or the cocoa plant is a small evergreen tree. Its seeds are used to make cocoa and chocolate. Studies have shown heart benefits surrounding cacao, including increased blood flow, less platelet stickiness and clotting, improved LDL cholesterol, and lower blood pressure. Doctors say these benefits are the result of the cocoa’s antioxidant chemicals known as flavonoids, which seem to prevent both cell and damage and inflammation.

The Yale-Griffin Prevention Research Center study is the largest of its kind to research the short-term benefits of solid dark chocolate and cocoa containing beverages on blood pressure and endothelial function (blood vessel function). The results, recently published in the American Journal of Clinical Nutrition, found that consuming Hershey’s Extra Dark Chocolate (75g) as well as Hershey’s Natural Cocoa (22g) lowered blood pressure and improved endothelial function in 45 participants two hours after consumption.

Then, again I read where Italian researchers determined that eating dark chocolate could lessen your risk of developing diabetes. In the study of 15 people, everyone who ate one candy bar's worth of dark chocolate once a day for 15 days saw his or her levels of a marker for insulin resistance drop by nearly half.

"Flavonols increase nitric oxide production," says lead researcher Claudio Ferri, M.D., "and that helps control insulin sensitivity."

Yes, candy bars are packed with fat and sugar. But there are antioxidants in chocolate and protein in nuts. And the bars are so easy to grab (and close to the checkout counter) that it's sometimes impossible to resist. If you're going to treat yourself, do the least amount of damage.

Maybe I can go off the wagon occasionally, when I do have some dark chocolate, I’ll keep it in moderation. And because there is no such thing as a free lunch, on the days that I do cave in, I’ll pay the price, with extra exercise.

It's National Cholesterol Education Month

I just ran across a notice about September being National Cholesterol Education Month. I didn’t know that.

What I do know is that cholesterol is a waxy kind of fat like substance that is present in many of the foods that I eat and can wind up sticking to the walls of my arteries and builds up if I get too much of it. The end result can be a heart attack or a stroke. Your family history also plays a role in determining whether you are more at risk to heart problems. I can personally vouch for that statement, because I have the scars to prove it.

There are two types of the stuff. One is HDL which is usually called “Good”, and the other is LDL which is the “Bad” one. To remember which is which I have memorized a little memory jogger, using the first letter of each type. H is for Healthy, and L is for Lousy.

My point here is that if you keep your cholesterol number low (Usually under 200) it can help lower Your risk of having a stroke or heart attack. Check with your doctor about what your individual cholesterol level should be, and then work to keep it at that healthy level.

How do we do that? To summarize what The American Heart Association, National Heart, Lung and Blood Institute, and American Diabetes Association have to say:

Make sure your diet is low in saturated fats, trans fat, and cholesterol.
Get regular physical activity. I try to exercise at least 30 minutes a day.
Lose Weight, if you are carrying any extra.
Quit Smoking, If you smoke.

You Don’t Always Need a Gym to Exercise

When I worked in high rise office buildings, I used to take the stairwells instead of riding the elevator. Other people walk laps around the soccer field instead of sitting in the car during practice. Walk to, or maybe even instead of lunch.

A recent study conducted at the Cooper Institute for Aerobics Research in Dallas, concluded that some small changes add up to major health benefits. The results suggest that what you do every day can be just as good as going to the health club or gym. Most of us don't realize how little physical activity we really get and the importance of using every chance we get to be active.

Research suggests that we burn an estimated 800 fewer calories, which equates to about a double whopper with cheese and a large fry, per day than did previous generations, largely because technology has engineered physical activity out of our lives. For example, one 49-year-old aerospace engineer was able to drop 10 pounds and lower his cholesterol from 210 to 195 simply by taking a few extra steps at the office whenever he needed to use the restroom or get a bite to eat.

Here are a few ways to add extra movement to your day.

Park farther away in the parking lot or garage. It might also save a couple of dings in the car door.

Instead of just watching practice, walk the sidelines, or around the field or track, if there is one.

Never take an elevator fewer than three flights, take the stairs. My rule is up three, down four.

Turn your coffee break into a walk break. Walk to another floors vending machine, cafeteria or coffee shop to get your snack.

Set an "activity" timer or program your computer to remind you to take periodic walking and/or stretching breaks.

During TV commercials, get up, stretch, walk or get down and do some sit ups, or push ups.

Take your dog for a walk every day. If you don't have a dog, borrow one, or just walk your imaginary best friend.

Don't automatically drive. If you have multiple errands in a shopping center, walk there, instead of driving to each store and parking again. (Wear decent walking shoes or keep a good pair in your car.)

Install a chin-up bar in a convenient doorway, use it often to chin-up, pull-up, or simply hang.