6 Foods That Lower Cholesterol Naturally!!

If you want to lower cholesterol natually, there are a variety of foods that reduce cholesterol, including specific fruits, vegetables and nuts.

You need to adopt a diet low in saturated fat - A low-fat, low-cholesterol diet typically limits meat consumption and avoids red meat. High-fat, high-cholesterol meats to remove from your meal plans include: bacon, bologna, salami, sausage, hot dogs, liver, and kidneys. In general, chicken and turkey are low in saturated fat, especially when the skin is removed.

If you are looking for a way to lower your cholesterol, nature has provided a variety of foods that scientists have found can effectively reduce cholesterol levels.

See which foods researchers have determined are cholesterol-busters:

1. Blueberries - These tasty superfruits have been shown to reduce cholesterol even more effectively than drugs. In 2004, researchers at the U.S. Department of Agriculture reported results of an animal study in which the group that received blueberry skins had cholesterol levels 37 percent lower than the group that received no blueberries.

2. Carrots - Want to drop your cholesterol in 3 weeks? Try adding carrots to your diet. A study conducted in Scotland found that individuals who ate 2 raw carrots every morning for 3 weeks experienced an 11 percent drop in cholesterol. Carrots contain calcium pectate, a soluable fiber that lowers cholesterol by helping the digestive system flush cholesterol out of the body.

3. Avocados - Avocados are often avoided because they are a high-fat food, but they contain a component called sitosterol, which has been shown to lower cholesterol in more than a dozen human studies. Research conducted in Mexico found that after eating avocado daily for one week, participants' total cholesterol dropped 17 percent and their HDL (good) cholesterol increased 11 percent.

4. Grapes - Grapes contain pterostilbene and resveratol, two compounds that have been shown to have a role in reducing cholesterol. In 2008, researchers at Madrid University developed a juice from the skin and seeds of red grapes and asked human volunteers to add the juice to their diet for 16 weeks. Study participants experienced a 14 percent drop in cholesterol levels and a five percent drop in blood pressure readings.

5. Almonds - Almonds not only taste good, they can lower your cholesterol, especially the harmful LDL or bad cholesterol. A 2002 research project asked adult participants with high cholesterol to eat almonds. Study volunteers who ate one handful of almonds a day lowered their bad cholesterol 4.4 percent and those who ate 2 handfuls of almonds saw bad cholesterol drop 9.4 percent.

6. Grapefruit - These citrus fruits have significant amounts of cholesterol-lowering pectin; 60 to 70 percent of the dietary fiber in citrus fruits is pectin. A 2006 study by Israeli researchers found that eating one grapefruit daily for 30 days reduced cholesterol approximately 15 percent. The study found that red grapefruit lowered cholesterol more effectively than white grapefruit.

JUST MOVE IT!

Start exercising - Becoming more active will help in two ways. Countless reports have proven that being overweight contributes to high cholesterol levels. Exercise can lead to weight loss, which in turn lowers the risk for high cholesterol and heart disease.

At the same time, aerobic exercise will raise your HDL or good cholesterol levels, which is just as important as keeping bad cholesterol numbers in check. Good cholesterol cleans out blood vessels, carrying away excess cholesterol to the liver for processing.

An easy way to get more cholesterol busting food into your body this summer? Take a trip to the local farmers' market to pick out fruits and vegetables!

“My Diabetes- is it Reversible??

That’s the most frequent question I’m asked when I give one of my patient’s the unfortunate diagnosis of Diabetes. The answer to that is yes and no. Diabetes if not controlled, can lead to even more serious health conditions, such as heart and kidney disease, high blood pressure, strokes, nerve damage, cataracts, blindness, coma, and even death.

First we have to understand what Diabetes really is. Diabetes mellitus is a degenerative illness involving the pancreas and the hormone insulin. Normally, the pancreas releases insulin to regulate the level of blood sugar, or glucose, absorbed from meals, and to move it into the body's cells and tissues for nourishment. In people with diabetes, the pancreas is unable to fulfill its function and normal glucose blood levels cannot be maintained.

Diabetes can also be a genetic disease, such as juvenile diabetes. However adult-onset diabetes, in most cases, is produced by a combination of factors such as high stress, faulty diet, impaired digestion, and an overworked pancreas. In some cases, diabetes is primarily a dietary disease and therefore can be reversed and cured!

By switching to a healthier lifestyle you have the opportunity to potentially control this disease without diabetic medication.

Of course you know that eating right and exercising are good for you. But I want you to know that a healthy diet and regular physical activity are directly related to your ability to prevent and reverse diabetes!

If you have diabetes, it’s even more important to pay close attention to your diet and exercise routine.


What’s the first step?

JUST MOVE IT!

When it comes to exercise, you don’t have to follow any specific workouts. Just find a way to get your body moving and your heart rate up! Here is the recommendation of the CDC:

* 30 minutes of moderate exercise five days a week; OR
* 20 minutes of vigorous exercise three days a week.

But what do “moderate” and “vigorous” actually mean? You can tell how intense the activity you’re doing is by measuring your heart rate while you’re doing it.
First, figure out what your maximum heart rate is. That’s the number 220 minus your age. If you’re 40, your max heart rate is 180.

220-40= 180 max predicted heart rate for age (MPHR)

To measure your heart rate while exercising, pause briefly to take your pulse. Place your middle and index fingers on the artery of your neck or wrist where you can feel your pulse. Using a watch with a second hand, count the number of pulses, or beats, in 60 seconds. That’s your heart rate. (If you’d rather take less time to do it, you can count the number of beats in 30 seconds and multiply by two.)

Try to exercise at about 70% of you MPHR number which is about a moderate level of exercise. So, if you MPHR is 180 then 70% of 180 OR .70 X 180 = 126. So try to exercise at a pulse rate of 126 bpm. The closer your pulse is to 180, the more vigorus exercise you are doing.

Keep your eyes on the big picture, and that is to get moving every single day in whatever form that you choose!

Whats next?

Eat SMARTER

Your main goal: Fruits and Vegetables

• Fresh fruits (especially in-season) are the best options for you. Choose: melons, berries, apple, orange, pear, peach, kiwi, mango, papaya, pineapple, grapefruit, and banana.
• DON’T eat canned fruits. They are laden with additional sugar and syrup.
• If you cannot stand fruit juices, choose 100 percent fruit juice or Crystal light, don’t go for fruit punch or Kool-Aid.
• Fresh vegetables are also the best option you may have (especially in-season). Choose: leafy dark green vegetables (broccoli, spinach, dark green salad greens, collards, kale, and cabbage) and orange vegetables (squash, carrots, tomatoes, pumpkin). Then Brussels sprouts, cauliflower, green beans, peppers, asparagus.
• DON’T eat canned vegetables- too much sodium and preservatives. Choose frozen is fresh not an option.

Your whole grains choice.

Always remember when choosing grains, go for whole ones. The following diabetic food grocery list of whole grains can be useful:

• Whole wheat bread, seeded rye bread or whole wheat pasta. Make sure you would have two to three grams of fiber per slice.
• Choose brown rice. Say “No” to instant rice mixes.
• Go for cereals, oatmeal, barley, all bran, crackers (be sure to take two to three grams per serving).

Diabetic food grocery list – protein foods

Always go for lean meats.
Choose:
• Fish: tuna, mackerel, haddock, herring, wild salmon, talapia.
• Poultry: chicken, turkey (breast is better) and lean beef
• Low fat cottage cheese is a good alternative together with eggs (avoid big eggs to prevent high cholesterol. Do not eat more than three eggs per week.)
• Careful not to choose sausage, hotdogs, bologna, bacon.

Diabetic food grocery list – fat options.

Olive oil is your best alternative. Then, you may choose salad dressings with olive oil, canola or peanut oil.
Replace margarine with real butter! And if you like mayonnaise, go for fat-free one.

Search for foods rich in calcium :

Low-fat or skim milk is better than whole milk. Other alternatives to milk (in case you don’t like it) could be low-fat or fat free reduced milk. Or perhaps leafy green vegetables high in calcium: collard greens or kale.
If you decide for yogurt, choose fat-free, plain fat-free ones.

Reaching and maintaining a healthy weight is important for everyone with diabetes. Weight control is extremely important in treating type 2 diabetes because extra body fat makes it difficult for people with type 2 diabetes to make and use their own insulin. If you are overweight, losing just 10 to 20 pounds may improve your blood sugar control so much that you can stop taking or reduce your medication!

Cheers to a FRUITFUL Future!

The POWER of TOFU

Tofu is not just for vegetarians any more!

It’s a healthy choice for all.

What is it?

Tofu is sometimes known as “the cheese of Asia” because of its texture and appearance. It is made from the curds of soybean milk and is very bland in flavor. Because of its mild flavor, it easily absorbs the flavor of anything that it’s paired with. There a few different types. The silken varieties are best for puddings, dips and some desserts because of its smooth and soft consistency. The firm variety is more spongy and grainy which makes it a great substitute for meat and chicken in almost all dishes!

Why eat it?

For starters, a diet that limits beef and pork is automatically better for your health. Tofu is high in protein, iron, and several other minerals, while being low in cholesterol and other fats. Tofu is a great source of calcium and iron (especially important for women). On average, every 4 ounces offers 35 percent of your daily recommended dose of iron and 10 percent of calcium. Also, tofu can be a major boost to your weight-loss plan. A half-cup of tofu contains only 94 calories and is packed with 10 grams of protein. The same amount of ground beef contains 331 calories, and the same amount of cheese- 320 calories!

Also, tofu is versatile and can be easily cooked. It can be eaten raw in smoothies and soups. Its also delicious grilled, baked, sautéed or broiled.

What are the health benefits of tofu?

• Research on soy protein in recent years has shown that regular intake of soy protein can help to lower total cholesterol levels by as much as 30-40%
• Soy has also been shown to be helpful in alleviating the symptoms associated with menopause.
• Additionally, most types of tofu are enriched with calcium, which can help prevent the accelerated bone loss (osteoporosis) for which women are at risk during menopause.
• Tofu is high in plant-based soy isoflavones, which have anti-cancer benefits. People in Japan eat tofu almost every day and the country has one of the lowest cancer rates in the world!

Need another reason to try it?

Tofu Smoothie

6 ounces silken tofu
1 medium banana- peeled and sliced
2/3 cup low fat milk
1 cup frozen or fresh blueberries
1 tablespoon honey
2 -3 ice cubes, optional

Drain the silken tofu to remove excess water
Next, put all ingredients in blender and process until smooth
ENJOY!

CLICK Here for more: EASY TOFU RECIPES

A FEW CHERRIES A DAY CAN KEEP DIABETES AWAY

The new wonder fruit is the cherry, which contains chemicals that scientists believe can lower blood sugar.

Cherries may one day be part of diabetes treatment. The sweet and tart versions of the fruit contain chemicals that boost insulin, which helps control blood sugar levels.

The chemicals are called anthocyanins. They occur naturally in cherries, giving them their bright red color. Anthocyanins also tint other fruits, vegetables, and flowers with bright reds, blues, and purples. Fruit containing the chemicals has shown promise in reducing heart disease risk, and relieving symptoms associated with symptoms of arthritis.

Lab tests have shown that anthocyanins, increase insulin production in the pancreas by 50 percent. What does that mean for the diabetic? Better Blood sugar control.

The chemicals are also found in red grapes, strawberries, blueberries, vegetables, and wine, cider, and tea. However, the biggest insulin effects seem to come from the type of anthocyanins found in cherries.

Be careful, however, when consuming maraschino cherries. The bright red candied version that adorns ice cream and cocktails. Many of the beneficial cherry pigments that were present in the fresh fruit have been removed during processing, replaced with food coloring, and extra sugar has been added.

Cherries are available year-round in dried, frozen and juice form, so they're easy to incorporate into your daily diet.

I think its Time for another trip to the produce aisle!

Cure for Diabetes?

What if the American Heart Association advocated a high fat diet? That would be a major controversy right? What if the American Diabetic Association was endorsing a high sugar diet for people with Diabetes? Guess what- they are, well kind of.

Two out of three people in the U.S. are overweight or obese, resulting in an astonishing rate of diabetes. The American Diabetes Association (ADA) has spent nearly $51 million dollars in research in the last few years establishing current guidelines on Diabetes. The ADA recommendations allow a diabetic person to eat about 150 grams of carbohydrates per day.

What is that exactly? About a medium sized bowl of pasta with a piece of garlic bread. The problem with these guidelines is that unlike protein, fat, and fiber which have very little effect on your blood sugar, carbohydrates such as starch and sugar are quickly broken down into glucose during digestion, which is then absorbed into your bloodstream. So, the more carbs a person eats, the higher his or her blood glucose level goes up and the higher the blood glucose, the more insulin the body needs to process the sugar. Therefore, if you have diabetes it would make sense to control your blood sugar by limiting the amount of carbohydrate intake. Another benefit of controlling carbs in that you often end up consuming fewer calories, and that can help lower weight, which helps with insulin resistance.

Usually 1 gram of carbohydrate will raise your blood sugars by about 3-5 mg/dl. As you may have now figured out, 150 grams of carbohydrates is grossly excessive! With all this conflicting advice its no wonder more and more people are questioning the standard recommendations regarding carbohydrates for diabetics.

So, what to do?

I've got the solution right here.

Remove carbohydrates from your diet. This is often all it takes for some diabetics to get off the medication and stay off.

That's it?

Yeah, thats it. Its a simple strategy, but one thats controversial. Removing carbohydrates goes against the suggestions by the ADA.

The goal is to eat foods that have low levels of carbohydrates. Stick with foods that will make you feel satisfied without causing huge swings in blood sugar. Its that Simple.

What kinds of foods should you eat? Choose vegetables. Many vegetables contain very few carbohydrates per serving, making them the foods of choice!

good choice of low-carb veggies

Here is another great place to visit for more information on weight loss, diabetes control, and healthy eating.

Remember-clinical evidence has established that the keeping blood glucose levels as close to normal as possible, minimizes the risks of heart disease and slows the onset and progression of damage to the kidneys, eyes, and nerves.

The best way to approach to healthy eating and exercise is to work with your health care practitioner and develop and treatment plan that meets all of your goals.

Get smart, and get healthy! Get the Heart Smart Life!

March is National Kidney Month

Millions of Americans who have diabetes or high blood pressure are at risk for kidney disease and many do not know it! If you have high blood pressure (BP), diabetes or a family history of kidney disease, you're at risk for chronic kidney disease (CKD). But the news isn't all bad. Preventing CKD is not as difficult as you might think. March is National Kidney Month- and there are a few simple steps you can take to prevent kidney damage.

1) Control your Blood Pressure

Among people at risk for kidney and cardiovascular problems, only one in 10 have blood pressure that falls within a healthy range, according to a new study published in the March issue of the American Journal of Medicine. Uncontrolled blood pressure speeds the progression to kidney failure. End Stage Renal Disease or kidney failure is a life-threatening condition.

How can you check to see if your blood pressure is under control? It’s easy. You can check your blood pressure with a monitoring device that can be purchased at any Pharmacy. Also, the stand alone BP machines located in the Pharmacy sections of most drugstores provide accurate measurements. It is important to check your BP during times of rest and relaxation, because physical activities and strong emotions (angry, upset, and very happy) can influence and falsely elevate the BP.

So, check the blood pressure and write down your numbers, If you notice your numbers are > than 140 / 90 consistently, its time to see your doc!


2) Get Tested
Kidneys filter waste and extra water from the blood. When the kidneys are damaged, the filtering stops and waste builds up, causing damage to the body. If you have diabetes or high blood pressure ask your doctor about checking your kidney function with a micro-albumin urine test. This test can detect kidney issues long before most people show any symptoms. CKD is usually silent until it’s already in its late stages, which means threes less time for treatment!


3) Control your blood sugar
Diabetes now is the leading cause of kidney failure in most of the world. Our kidneys remove wastes like uric acid, urea, and lactic acid to name a few. Patients who have diabetes can suffer damage to the small blood vessels of the body. This may cause damage to the delicate blood vessels in the filters of the kidney. In the early stages, this damage is shown by finding protein in the urine- which is measured with the test suggested above. After a number of years, the kidneys' filters can become so damaged by diabetes that the kidneys fail.

You can check your blood glucose at home with a home blood glucose measuring kit that can be purchased at any pharmacy. Your blood sugars should be:

Fasting blood sugar 90-130
After meal blood sugar (2 hours after starting a meal) <180

If you already have Diabetes, have your doctor check your HgbA1c (The hemoglobinA1c blood test is a 2-3 month average of blood sugar).


4) Exercise
We already know that exercise helps to prevent heart attacks, strokes, diabetes, obesity and certain cancers. Exercise helps in preventing kidney disease by improving muscle function, lowering blood pressure, lowering cholesterol, keeping a healthy body weight and improving your sleep.

The National Kidney Foundation suggests starting an exercise program with an activity that you like, such as walking, swimming, bicycling or dancing. “Start low and go slow” but try to exercise at least 30 minutes, three times a week.
5) STOP SMOKING!

Smoking worsens kidney disease and interferes with medicines used to treat high blood pressure. Smoking increases blood pressure and heart rate, reduces blood flow in the kidneys, and damages kidney blood vessels.



The above suggestions will help you to start living the Heart Smart Life!

WHY CRASH DIETS- USUALLY CRASH!

WHY CRASH DIETS- USUALLY CRASH!
Sometimes it can be rather difficult to live a healthy lifestyle. Between work, school, kids, and -- oh yeah, how about having a life, setting aside time to exercise or even fix a healthier meal usually seems like an impossibility. Making healthier changes in your life shouldn't be based on "quick fix" remedies. The "Crash Diet" and/or Diet Pills are the perfect example of a plan that's NOT going to work. Not only is this approach to weight loss unhealthy, but it can actually lead to long-term weight gain! Due to the enticing advertisements and promises, it's easy to be attracted to a product or diet that reportedly will solve your weight gain problem. You will lose weight, but- in order to provide quick results these products rely on ingredients that contains natural diuretics and laxatives. Dieters will think they are seeing fast results since the body is forced to expel excess water!

Is healthy living possible through small and manageable changes?

YES!

Let me share some secrets for long-term weight loss that WILL GET RESULTS!

1st SECRET:

Purchase a Pedometer. What is a pedometer? A pedometer is a small measuring instrument that records the number of steps taken when walking. You will be surprised to see how many steps you take on normal day- just doing your routine activities. Now, add 2,000 steps (approx. 1 mile) to to your day. This is probably easier to achieve that it may first seem. Try taking the stairs instead of the elevator, Park in the furthest parking space from the grocery store entrance ( or your office, or the dry cleaners, etc..). Or maybe just take a leisurely walk around your neighborhood. Whatever method you choose, just try to be consistent with doing it every day. You will be surprised at how a little conscious effort in measuring your daily steps will do to your waist line in a few months!

2nd SECRET:

The second is to cut a 100 calories a day from your diet. Sounds easy enough- right? These days, just about everything has over 100 calories in it! Here are some examples of an easy 100 calories that can be cut from your diet:
*Nabisco 100 Calorie Packs - Oreo Candy Bites
*A 1/2 oz of butter ( 1 tablespoon)
*One Big squirt of Ketchup (roughly 3oz)
*1 1/2 slices of white bread

Basically, just pick one of your regular treats and eliminate it from your diet! Cutting 100 calories may not seem like a lot, but think about how many calories that adds up to in a year (36,500)!

My point is that the best approach to health and wellness it to take things slowly...

So get smart about living a healthy lifestyle- get CARDIO-SMART!