cholesterol


Desire : Reduce weight, prevent high blood, reduce cholesterol, relieve pain

Remedy : Kissing 3 times a day, 20 seconds each

A Russian newspaper quoted a scientific research saying that kissing can stablize heart artery behavior, prevent high blood pressure, reduce cholesterol, and in the long run can result in weight loss. No details given.

The research also reported that during kissing, the massive saliva released in the mouth which is high in calcium and phosphorus can protect against tooth decay as well as reduce the probability of gum inflammation. I wonder who is cleaning who ?

On the other hand, kissing is good for facial beauty as passionate kissing exercises 30 muscles on the face, promotes blood circulation, thus resulting in smoother skin. Is that how those skin beauty equipments were simulating ?

Kissing relieve pain as the saliva contains pain relieving properties and the more passionate the kissing, the more saliva will be released. The researcher joked that if ever pain is unbearable, try kissing instead of pain killer medicine. Are the manufacturers of Panadol, Tylenol, Aspirin, etc. laughing away ?

For those who buy in this research, please share the result. For those who are not taking the chance on kissing or weight loss pills, try tea.

Every day, over 5 Singaporeans suffered heart attack (2,000 per year). 50% of them died when proper medical help cannot arrive on time. Shocking ?

This is case of MC King, although the actual cause of his death resulting in “breathing difficulties” is awaiting the coroner’s report. Few days ago, a Chinese evening daily reported that a healthy fat Indian working in Singapore suffered breathing difficulties as he was riding on his motorcycle back to Johor Baru (Malaysian city across from Singapore) and died soon of heart failure. Heath Ledger, the Academy Award-nominated Australian actor is now suspected of dying from heart attack instead of drug overdose.

No one will die from cancer instantly, but when the heart stops pumping, that can the end of it! So what is the point of just having the best brain?

Heart disease is now the NUMBER 2 killer in Singapore, closing in cancer. In the USA & Europe, heart disease has already dethroned cancer as the #1 killer.

According to the “State of Health 2001” report, it showed that heart disease accounts for 26.3% death; that is 1in 4 persons. In the USA, it is only 1 in 5. Scary huh ?

If anyone has one or more of these major risk factors (identified by the World Heart Federation) which is associated with coronary heart disease and stroke such as smoking, alcohol consumption, high blood pressure (hypertension), high cholesterol, obesity, physical inactivity, unhealthy diets, he/she is likely to add to this statistics.

According to the same report, 27.3% of Singaporeans are hypertensive; 58% are physically inactive during their leisure; and 24% are overweight, of whom about 6% are obese.

That is 7 years ago, based on the modern increasingly “unhealthy” living and the deteriorating mother earth, what will be the statistics now ?

Dragon fruit
Also known as the Dragon Fruit, the Pitaya is a stunningly beautiful fruit with an intense colour and shape, magnificent flowers and a delicious taste. The fruit, apart from being refreshing and tasty, contains a lot of water and minerals with many different nutrition ingredients. It tastes light sweet and it’s good for liver, laxative, supplementing fiber and very suitable for diet.

Besides, dragon fruit is also good for person who has a high blood pressure. According to popular experience, obese person who has eaten dragon fruit regularly can reduce his/her weight naturally and have a beautiful balanced body but it does not influence on his/her health. Moreover, eating this fruit can stop and reduce diabetes. Hence, dragon fruit is a favorite fruit of many people especially Asian customers.

Benefits of eating the Dragon Fruit

1. Enhance the body metabolism (Protein)
2. Improve digestion (Fiber)

3. Reduce Fat (Fiber)

4. Improve memory (Carotene)

5. Maintain the health of the eyes (Carotene)

6. Strengthen bones and teeth development (Calcium)
7. Tissue development (Phosphorus)

8. Help to metabolise carbohydrates and produce energy (Vitamin B1)

9. Improve appetite (Vitamin B2)

10. Moisturise and smoothen skin and decrease bad cholesterol level (Vitamin B3)

11. Improves the immune system and promotes healing of cuts and bruises (Vitamin C)

USEFUL TIPS:

How to Select and Store
They should be full-colored and free of moldy spots. Dragon Fruit should be refrigerated, unwashed, for up to 5 days. Serve chilled.

Dragon Fruit Salad recipe
Dragon fruit salad
Ingredients needed :

1 package of ready to use pre-made sugar cookie dough
8 ounces cream cheese

1/2 cup powdered sugar

1 tablespoon lemon juice

3 dragon fruit, peeled and sliced

3 kiwi, peeled and sliced

1 cup strawberries, hulled and cut in half

1/4 cup apricot glaze

Directions
Rolled out cookie dough into a 12 inch round.

Bake 10-12 minutes or until lightly browned.

Allow to cool completely.

Meanwhile, prepare fruit by washing and slicing it into 1/4 inch slices.

Cream together the cream cheese, powdered sugar and lemon juice.

When the crust is cool, top with the cream cheese mixture.

Lay fruit in a circle on top of the cream cheese mixture.

Spread apricot glaze over fruit.

Chill until ready to serve.

Yesterday (9th September 2007), I read about the Singapore Health Promotion Board big ad in Sunday Times entitled “Bad fats come in many disguises”. It showed 4 of Singaporean’s favourite cravings that are unfortunately high in saturated and trans fat – poultry with skin (chicken drumstick), food with coconut milk (nasi lemak), pastries (looks like apple pie) and deep fried food (French fries).

It stated that “A diet high in saturated and trans fats increases the risk of heart disease and stroke …. So, the next time you eat, choose a meal with less of these fats. Your body will thank you for it.”

It also displayed a simple chart showing the main sources of the 2 fats and their adverse effects.

fattype.jpg

It even came out with a “Spot the Fat and Win!” promotion where every week, a winner who SMS the code “6GR824” to 76868 will walk away with S$100 shopping voucher.

Surprisingly, contrary to what was advertised, although the promotion was started on 26th August and ending 26th September, I cannot find this information or the “other terms and conditions” on their otherwise very informative http://www.hpb.gov.sg. The latest on their homepage was

hpb-hp.jpg

Coming to the bad fats, other than eating fishes and vegetables, it looks like one got to do alot of detox to purge the bad fats and toxins from the body if one wants to indulge in those mouth-watering delicacies.

5 + 4 about Good Cholesterol.

Cholesterol, the fat-like substance is the word that most people especially the middle-age group and above hate to hear.

It is a constant advice that we should all cut down or avoid red meats, seafood and products from animal fats because they are high in cholesterol or are high saturated fatty acids which will raise the triglycerides (a form of fat made in the body) and cholesterol levels in the body. However, for most people, without the wonderful delicious pork, beef, mutton, liver, skin of poultry, ham, bacon; drunken prawns, chilly/pepper “Sri Lanka” crabs, “hum/tua tao/lala” (clam), “sotong” (squid, cuttlefish), lobsters; butter, lard, egg yolk, etc., life will be meaningless.

That is just negative which we remembers. The flipped side is that our body needs cholesterol for functions such as making hormones. Besides being found in those products above, it is also produced in our body.

There are good and bad cholesterols. They can’t dissolve in the blood and have to be transported through the bloodstream in different carriers called lipoproteins. Low-density lipoproteins (LDL or “bad” cholesterol) deliver cholesterol to the body, while high-density lipoproteins (HDL or “good” cholesterol) take cholesterol out of the bloodstream to the liver which will then passes them out of the body.

We are told the higher your HDL cholesterol, the better it is. Now, I learned that biological reality is more complex as genes direct the body’s production of HDL and that many of us might not be lucky enough to inherit genes that result in a lot of HDL. Luckily, genes are only part of the story because lifestyle factors and, to a smaller extent, medications can strongly influence HDL levels.

The National Cholesterol Education Program (NCEP) and the American Diabetes Association advise people to aim for HDL levels of at least 40 mg/dL. An even more protective goal, according to the NCEP, is 60 mg/dL or higher.

Why is having high HDL cholesterol is important?

At first, scientists believed that HDL was simply a garbage collector that picked up cholesterol from an artery’s walls and delivered it to the liver for disposal. That’s still considered the main role of HDL, but research is starting to suggest that HDL can help protect the heart in many ways:

  • Reverse cholesterol transport. HDL latches onto LDL embedded in an artery wall, lugs it back into the bloodstream, and carries it to the liver. The liver collects cholesterol from the HDL particles, packages it into bile salts and bile acids, and dumps it into the intestines for excretion.
  • Antioxidant activity. LDL cholesterol in the artery wall is bombarded by oxygen free radicals, which turns it into oxidized LDL cholesterol. Oxidized cholesterol is the stuff that’s actually responsible for arterial damage — and research shows that HDL can help protect LDL cholesterol from free radicals.
  • Anti-inflammatory action. HDL helps to quiet the inflammation of an atherosclerotic plaque. Elevated levels of C-reactive protein (CRP) reflect the inflammation of such a plaque and HDL may neutralize CRP’s tendency to perpetuate the inflammatory cycle.
  • Antithrombotic activity. Plaque rupture triggers the formation of an artery-blocking blood clot. By halting the flow of oxygen-rich blood, the clot kills heart muscle cells (heart attack) or brain cells (stroke). HDL reduces clot formation and accelerates the healing process that dissolves clots.
  • Endothelial function. Blood vessels plagued with atherosclerosis sustain other damage. In particular, the endothelial cells lining the arteries fail to produce normal amounts of nitric oxide, the chemical that allows arteries to dilate (widen) when tissues need more oxygen. HDL helps preserve nitric oxide production and protect endothelial function.

How much does HDL help?

The Framingham Heart Study was responsible for many landmark discoveries about HDL cholesterol, and the Physicians’ Health Study helped confirm that HDL was protective, reporting that various HDL subtypes are all helpful. Data continue to show that the good cholesterol is very good indeed.

  • Heart disease. Low HDL levels are associated with an increased risk of heart attacks, while high levels are protective. According to the Framingham Heart Study, cardiac risk rises sharply as HDL cholesterol levels fall below 40 milligrams per deciliter (mg/dL). In general, each 1 mg/dL rise in an HDL cholesterol level can be expected to cut cardiac risk by 2% to 3%.
  • Stroke. Strokes come in many forms, but the most common type, ischemic stroke, shares many risk factors with heart attack. High HDL cholesterol levels reduce the risk of stroke; in several studies, HDL cholesterol is a much better predictor of risk than LDL cholesterol, particularly in people older than 75.
  • Erectile dysfunction. Normal erections depend on many things, including healthy arteries that produce good amounts of nitric oxide. It’s no surprise, then, that the Massachusetts Male Aging Study found that 16% of men with low levels of HDL cholesterol had erectile dysfunction, but none of the men with the highest levels did.
  • Longevity. Several investigations suggest that high HDL levels are linked to longevity, particularly exceptional longevity. Other research links high levels of HDL cholesterol to preserved cognitive function in old age. More research is needed to learn if HDL deserves the credit or if other genetic factors are responsible.

Ways to raise your HDL

  • Exercise. Exercise is an important way to boost HDL levels. On average, sedentary people who start to exercise regularly can expect their HDL levels to rise by 3% to 20%. The benefit can occur with as little as one mile of walking or jogging a day, but the more you do, the better your result. Brisk walking for 40 minutes a day is a good target, but if you need more help, aim higher.
  • Watch your dietary fats. Saturated fat won’t affect your HDL cholesterol, but it will raise your LDL cholesterol. The latest American Heart Association (AHA) guidelines call for limiting saturated fat to less than 7% of your total daily calories. Reduce your intake of trans fats to less than 1% of your total daily calories. Trans fat lowers HDL cholesterol and raises LDL cholesterol, a double whammy to health. But unsaturated fats like virgin olive oil may boost HDL levels, and the omega 3 fats in fish, nuts, and canola oil may promote cardiac health even if they don’t affect your HDL reading.
  • Watch your carbs! Or at least the types of carbs you’re eating. Diets that provide large amounts of rapidly absorbed carbohydrates are clearly linked to low levels of HDL cholesterol. Avoid highly refined carbohydrates in favor of coarsely ground, whole grain, unrefined carbs like whole grain bread, oatmeal, and beans.
  • Alcohol. Moderate drinking will raise HDL levels by about 4 mg/dL, which should cut cardiac risk by about 10%. This translates to one to two drinks a day for men, and one drink a day for women. For this “prescription,” count 5 ounces of wine, 1½ ounces of liquor, or 12 ounces of beer as one drink.
  • Weight control. Obesity is linked to low HDL levels, but weight loss can help. Exercise and diet are the dynamic duo for weight loss, but shedding excess pounds will boost HDL levels over and above the independent effects of regular exercise and a healthful diet.

WANT TO REDUCE WEIGHT? PLAY SOCCER Sports scientist Peter Krustrup and his colleagues from the University of Copenhagen, the Copenhagen University Hospital and Bispebjerg Hospital did a research which showed that playing soccer is healthier, burn more fat and more fun than jogging.

For a period of 12 weeks, a group of soccer players and joggers have been active for one hour 2-3 times a week. The participants have been continuingly subjected to tests: fitness rating, percentage of body fat, total mass of muscles, cholesterol, blood pressure, insulin sensitivity and balance.

After the period, the result :

* Soccer players – lost 3.5 kilos of fat, gained more than 2 kilos of extra muscle mass
* Joggers – lost 2 kilos of fat, no change in total muscle mass.
* Both groups – showed significant improvements in blood pressure, insulin sensitivity and balance

Peter Krustrup said that “Soccer is an all-round form of practise because it both keeps the pulse up and has many high-intensity actions. When you sprint, jump and tackle your opponents, you use all the fibres in your muscles. When you jog at a moderate pace, you only use the slow fibres.”

Although both groups moved at the same average speed, soccer is more fun than jogging because jogging focuses on oneself, which led to the joggers noticing their efforts and the breathlessness and can lead to them feeling sorry for themselves. Soccer players forget it is hard because all contributed to the effort as they focus on the game and don’t notice that their hearts are pounding.

Therefore, to fight obesity and inactivity, soccer seems to be an obvious alternative to jogging and fitness.

Delicious sources of antioxidants for healthy summer eating

Forget the hype about single antioxidants, like vitamin E or beta carotene. They’ve never lived up to the promise that they can halt heart disease, cure cancer, eradicate eye disease, or prevent Alzheimer’s.

But that doesn’t mean antioxidants aren’t important to your health. The notion that antioxidants are good for you comes from studies showing that people who eat foods rich in a variety of antioxidants have better long-term health. Trials of single supplements, usually taken in pill form, have yielded disappointing results.

Antioxidants stabilize harmful by-products of the body’s energy-making machinery. These by-products, known as free radicals, can damage DNA, make LDL (“bad”) cholesterol even worse, and wreak havoc elsewhere in the body.

It’s possible that single antioxidants haven’t panned out because it takes a network of antioxidants — like those that exist in foods — to neutralize free radicals. If that’s the case, then it would be helpful to know the antioxidant content of various foods.

An international team of researchers did just that for more than a thousand foods that Americans commonly eat. Topping the list for antioxidant content were blackberries, walnuts, strawberries, artichokes, cranberries, coffee, raspberries, pecans, blueberries, and ground cloves (see “Antioxidant-rich foods”).

Antioxidant-rich foods

Here are the three dozen foods with the highest per-serving content of antioxidants.

Product

Antioxidants (mmol/serving)

Blackberries

5.746

Walnuts

3.721

Strawberries

3.584

Artichokes, prepared

3.559

Cranberries

3.125

Coffee

2.959

Raspberries

2.870

Pecans

2.741

Blueberries

2.680

Cloves, ground

2.637

Grape juice

2.557

Chocolate, baking, unsweetened

2.516

Cranberry juice

2.474

Cherries, sour

2.205

Wine, red

2.199

Power Bar, chocolate flavor

1.875

Pineapple juice

1.859

Guava nectar

1.858

Juice drinks, 10% juice, blueberry or strawberry flavor, vitamin C enriched

1.821

Cranapple juice

1.790

Prunes

1.715

Chocolate, dark, sugar-free

1.675

Cabbage, red, cooked

1.614

Orange juice

1.510

Apple juice, with added vitamin C

1.462

Mango nectar

1.281

Pineapples

1.276

Oranges

1.261

Bran Flakes breakfast cereal

1.244

Plums, black

1.205

Pinto beans, dried

1.137

Canned chili with meat and beans

1.049

Canned chili with meat, no beans

1.045

Spinach, frozen

1.040

Whole Grain Total breakfast cereal

1.024

Chocolate, sugar-free

1.001

Source: American Journal of Clinical Nutrition, July 2006

Cooking appears to increase the antioxidant potential of most foods, with the exception of grains such as rice, pasta, and corn grits, which show lower levels after cooking.

The researchers were careful not to claim that eating foods at the top of the list will keep you healthy. Instead, they believe that rating the antioxidant potential of different foods could help test whether antioxidants really do prevent disease. In the meantime, the list toppers are healthy foods, so don’t hesitate to dig in.

For more information on antioxidant-rich foods, order our Special Health Report, The Benefits and Risks of Vitamins and Minerals, at www.health.harvard.edu/VM.

Next Page »