Tag Archives: heart disease

Protection against Cancer with Olive Oil

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When researchers started studying Greeks living on the island of Crete more than 40 years ago, they were amazed to find that although the traditional Greek diet is very high in fat, people had exceptional low rates of heart disease.
Olive oil plays a critical part in their diet and we would do well if we follow their example. Olive oil, which is made of crushed olives, not only appears to lower the risk of heart disease, it may reduce the risk of various forms of cancer as well.

Extra virgin olive oil (EVOO), long-known for its heart health benefits, has now been identified for its rapid destruction of cancer cells. While scientists have proven that the oleocanthal compound found in EVOO causes cell death in cancer cells, they have been unable to provide an explanation for this phenomenon until now. Paul Breslin, David Foster, and Onica LeGendre offer answers in their paper “(-)-Oleocanthal Rapidly and Selectively Induces Cancer Cell Death Via Lysosomal Membrane Permeabilization (LMP),” published in Molecular & Cellular Oncology.

In their recent study, the researchers discovered that the key to understanding the toxic effect of oleocantha in cancerous cells lies in its reaction with the lysosomes of the cell, where the cells store waste: the oleocantha ruptures the cancer cell lysosomes causing cell death within 30 minutes to an hour while leaving un-cancerous cells unharmed. This suggests that the lysosomal membranes of cancerous cells are weaker than those of uncancerous cells. Because of oleocantha’s targeted damage to cancer cells, it may prove an ideal option for therapeutic cancer treatment. Paul Breslin, co-author of the study, said “The mechanism of killing cancer cells and sparing healthy cells, lysosomal membrane permeabilization, has been hypothesized as a possible mechanism of effectively killing cancer cells and sparing healthy tissues but has never been realized before. Our realization of this makes this paper of particular therapeutic interest for cancer treatment.”

The study’s focus on the effect of oleocantha on cancerous and un-cancerous cells leads to larger implications about the health benefits of the Mediterranean diet, which is rich in EVOO. Breslin stated, “the Mediterranean diet is known to be associated with a reduced risk of many different kinds of cancer. Whereas the entire diet likely has many benefits, this study points directly to the olive oil phenolic, oleocanthal, as playing an especially important role in these observations. As more people turn to the Mediterranean diet as a healthy life option, oleocanthal is growing in its significance as a key active component of this diet.”

All fats, from butter and margarine to olive oil, contain almost the same number of calories. But they behave quite differently inside the body. Saturated fats, for example, which are found mainly in meats and dairy foods, are incredibly destructive, because the body can’t rid itself easily of harmful low-density lipoprotein (LDL) cholesterol. The kind that blocks arteries and raises the risk of heart disease.

Olive oil. However, is a monounsaturated fat, with no more than 2 grams of saturated fat per tablespoon. Olive oil is recommended by the American Heart Association for your food preparation. When you replace saturated fats in your diet with olive oil lowers LDL cholesterol while leaving the beneficial high-density lipoprotein (HDL) cholesterol alone.
Compared with butter, olive oil also gives us a feeling of being more satisfied. The olive oil-loving Greeks eat very little butter or margarine. Additionally, their main meals usually consists of vegetables and legumes instead of meats.
So even though they use a lot of olive oil, they get very little saturated fat. Olive oil helps to prevent many cancers by protecting the cells in your body from oxidation.

Extra-virgin olive oil may also help lower the risk of rheumatoid arthritis, according to a Greek study, published in the American Journal of Clinical Nutrition. Experts believe extra-virgin olive oil reduces the risk of rheumatoid arthritis because of its anti-inflammatory effects. One study found that olive oil is similar to ibuprofen in reducing inflammation.
Besides the monounsaturated fat in olive oil , it also contains other disease-fighting compounds that can prevent damage in the arteries before it starts.

Several of the compounds in olive oil , like polyphenols, are powerful antioxidants. This means that they are able to destroy free radicals before they can do damage.This results in keeping your arteries clear when you use olive oil.
Although olive oil is best known for protecting the heart, research suggests that it may also protect the breasts as well . In a study involving more than 2,300 women, researchers from the Harvard School of Public Health in Greece found that women who used olive oil more than once a day, had 25% lower risk of breast cancer compared with those who use it less often.
As a matter of fact, Greece women are much less likely to die from breast cancer than are American women.

Olive oil is rich in vitamin E, which has proved to stop cellular damage that can lead to cancer.And of course, the same polyphenols that help prevent free radicals from damaging the heart may play a role in preventing cancer as well. All types of olive oils are rich in monounsaturated fats, but not all have equal amounts of disease fighting polyphenols.
Some olive oils are quite rare and exquisitely flavored and priced. Others are much more affordable. Many cooks keep two (or more) kinds of olive oil in the kitchen – a gourmet oil for drizzling on salads or pastas and a heartier oil to use for cooking.

Extra-virgin is the Cadillac of olive oils. It’s usually used as a flavoring oil and not for cooking. When you buy extra-virgin olive oil, look at the color. The deeper the color, the more intense the flavor. This type of oil is made from the first pressing of perfectly ripe olives, which leaves the polyphenols in and the bitter acids out.
Although it’s a little bit more expensive, studies have shown that it’s worth your money to buy extra-virgin olive oil. Researchers in Spain asked 24 men to use refined olive oil for 3 months and extra-virgin olive oil for 3 months.
They found that the antioxidants in extra-virgin olive oil kept their LDL or bad cholesterol from oxidizing and slowed the
formation of plaque in the arteries, but the refined oil didn’t offer this protection.
Pure (also called virgin) olive oil is paler than extra-virgin and has a milder flavor. It’s usually used for low- to medium heat frying.

Light olive oil is often used by people who wants the heart-healthy benefits of mono- unsaturated fats but don’t want the strong olive taste. It endures heat well, so you can use it for high-heat frying.

Store it cool.
If you don’t use a lot of olive oil, it tends to go bad on the shelf. It gives up both its good taste and also its protective compounds. To keep olive oil fresh, store it in the refrigerator or another dark, cool place. When you bring it back to room temperature, it will quickly restore it’s nature. Or look for an olive oil that comes in a dark bottle to keep the light from damaging it’s benefits. And buy only what you need within 2 months to prevent the oil of deterioration and tasting stale.

Health benefits from the Deep Waters

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Americans have wisely reduced their fat intake for many years, but there is one type of fat you do well to get more off and that’s the fat from fish: omega-3 fatty acids. This omega-3 benefits the fish to keep warm when it comes in cold water and humans benefit from it because it promotes better health.

Eskimo’s diet consists mainly of fish and this is the reason why only a few have heart disease.
Similar benefits have been noticed by fish eaters around the world, they simply have less change to die from heart disease.
However, there is compelling evidence from research that the oils in fish may do far more than protecting the heart.

A team of scientists at the Harvard School of Public Health reported that overall mortality was 17% lower among people, who ate fish twice a week, than people who ate little or no seafood.

The main reason for these protective effects is the ability of omega-3 to reduce inflammation. When we eat lots of processed foods, like cookies, crackers, and fast food, we get a lot of omega-6 fatty acids, which increase inflammation. If we don’t get enough omega-3 in our diet to counteract the effects of omega-6, we’re in a constant state of inflammation.
And inflammation put us at risk for a whole host of conditions, including heart disease, overweight, and even depression We should get a ratio of 4:1 omega-6 to omega-3, but most people get an estimated 15 to 20:1. So we are way out of balance with omega-3.

The omega-3’s in fish seems to work by reducing the body’s production of inflammatory prostaglandins, leukotrienes and thromboxane, naturally occurring compounds, that in large amounts, may cause blood vessels to constrict, while elevating blood pressure. These compounds also may promote unwanted blood clotting in the bloodstream, which can lead to heart disease.

The ability of omega-3 to prevent clotting is very important. Clots that form in the bloodstream can block the flow of blood to the heart and brain, possibly causing heart attacks or strokes. Also, the oil in fish appears to raise levels of high-density lipoprotein cholesterol, that helps to keep fatty sludge from depositing in the arteries.

Research shows that fish can offer particular benefits to people who have already had one heart attack. When they have two fish meals per week they may reduce their chances of getting a second, more severe heart attack.

The oil in fish also appears to help keeping the heart beating in a healthy rhythm. This is important because potentially serious heartbeat irragularitise, called arrhythmias, may lead to cardiac arrest, in which the heart stops beating totally.
There is increasing evidence that omega-3 in fish somehow fortify the heart muscle and keep it beating regularly.

The American Heart Association recommends that all adults eat fish at least twice a week. However, the AHA also notes that some fish, specially big and older types, may contain mercury, PCB’s, dioxins and other environmental contaminants.

The benefits and risks of eating fish depends on a person’s stage of life. Children, and pregnant and breastfeeding women should follow FDA guidelines to avoid mercury contaminated fish. Fish with the highest possibility of having mercury contamination are sharks, swordfish, king mackerel, and tilefish. Eating a variety of types of fish will help minimize any potentially adverse effects due to environmental pollutants.

Cancer Protection
Nutritionist have been advising us for a long time to eat less fat from meat and dairy products, to minimize the risk of certain type of cancers. But the fat in fish is a healthy exception. There is strong evidence that the omega-3 in fish protects against breast and colorectal cancers.

Fish protects against cancer the same way as it helps to prevent heart disease – by reducing the body’s production of prostaglandins. In large amounts, prostaglandins act as tumor promoters – that means, they encourage cancer tumors to grow.

Improved lung function
You wouldn’t think that eating fish could improve breathing difficulties caused by smoking, but that’s exactly what researchers have found. Fish consumption have been linked to better lung function in adults.

There is only so much that the occasional tuna steak can do to protect you from developing lung disease if you smoke. But if you’re trying to quit or if you live with someone who smokes, eating fish is a good way to reduce the damage.
If you smoke, you’re under big time oxidative stress, which will increase inflammation. Omega-3 in fish helps to protect cell walls, which will reduce oxidative stress. Plus, omega-3 will help your nerves and therefore lower your anxiety level, a big thing for people who are trying to quite smoking.

Multiple Protection
There are two more reasons why you should get more fish in your diet. In one study, researchers looked at the fish eating habits of more than 8,700 expectant moms in Denmark. They found that the more fish the women ate, the less likely they were
to deliver pre-mature babies, and babies with a low birth weight.

Researchers speculate that the omega-3’s in fish prevent preterm delivery by helping to promote blood flow through the placenta, allowing the fetus to get more nutrients. In addition, by blocking the effect of protaglandins, which are responsible for initiating uterine contractions, omega-3’s may help prevent early labors and deliveries.

The omega-3 in fish also protects against autoimmune diseases, such as rheumatoid arthritis, and help prevent dementia and Alzheimer’s disease. In addition, two studies have shown that taking fish oil in addition to 45 minutes exercising, 3 times per week, lead to a less body fat, suggesting that fish oil may also promote weight loss.

Choose Salmon
All fish provide some omega-3, but salmon is without doubt the best choice. A 3-ounce serving of king salmon provides 3 gram of omega-3. The more deeply colored the salmon, the more omega-3 it provides. As a rule of thumb, the more expensive varieties of salmon usually have the most omega-3

Ignore farm-raised varieties.
Farm-raised fish are often fed with grains, instead of their natural diets, which effects their body fat. When they are fat omega-6 in the grains, they become sources of omega-6 fats.

Shop for variety.
Besides salmon, spanish mackerel, tuna, sardines, anchovies, fresh whitefish and herring also are good sources.

Buy in cans
One of the easiest way to get more omega-3 is to buy a can of water-packed chunk light tuna (avoid albacore, which has been linked to mercury ).

Save microwaving
When using conventional methods, the high cooking temperatures can destroy nearly half the omega-3 in fish. Microwaving has little effect on these beneficial oils and is therefore a good cooking choice to get the most benefits from your fish.

Preventing of Memory Problems

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Many researchers have discovered that when people are low in certain nutrients, their mental performance drops. Many people are fine as long as they meet their nutritional needs. Even not getting enough water can cause the mind to get fuzzy.
The thirst mechanism slows down as we get older, as a result, we’re not always aware right away that we need water. However, not all memory problems are caused by your diet, but when nothing else is wrong it may be what you eat that is slowing you down.

Vitamin B for the Brain
The vitamin B complex are probably the most essential nutrients to keep your mind sharp. Your body needs the B vitamins to transform food into mental energy and to manufacture and repair brain tissue. “Deficiencies in thiamin, niacin and vitamin B6 and B12 can all cause mental dysfunction”, says Vernon Mark, MD, author of Reversing Memory Loss.
In fact, pellagra, a niacin deficiency, used to be a leading cause of admissions into mental hospitals,” he explains.
Research has shown that when children are given 5 mg thiamin instead of the Daily Value of 1.5 mg, they achieve remarkeble higher scores when they are given tests of mental functioning, Dr. Mark adds.

Today, many cereals, breads and pastas are enriched with thiamin and niacin, so that most people are getting enough of these vitamins. Niacin deficiencies have become extremely rare, especially in this country. But in older people or those who frequently drink alcohol, levels of thiamin can drop low enough to cause memory problems, says Dr. Mark.

The easiest way to make sure you get enough brain-boosting B vitamins is to eat foods that contain enriched grains. One cup of enriched spaghetti, for example, has 0.3 mg of thiamin, or 20% of the Daily Value (DV), and 2 mg of niacin, or 10% of the DV.
Meat is also a good source for getting these nutrients. Three ounces of pork tenderloin,
for example, provide 0.8 mg of thiamin, 53% of the DV, while 3 ounces of chicken breast deliver 12 mg or 60% of the DV for niacin.

As we get older, it’s not so easy to get additional amounts of vitamin B6 and B12, because it’s harder for the body to absorb them. After the age of 55, it’s common to be low in these vitamins, because the lining of the stomach is changing.
When you get older, it’s a good idea to get more than the DV of both of these nutrients.
Vitamin B6 is abundant in baked potatoes, bananas, chickpeas, and turkey.
One baked potato provides 0.4 mg of vitamin B6, 20% of the DV. and one banana provide 0.7 mg or 35% of the DV. For vitamin B12, meat and shellfish are good choices.

Maintaining the flow to the brain
In order to avoid memory problems there should be sufficient blood flow to the brain.
When adequate blood flow is not maintained, the brain and memory begin to perform poorly.
The lack of blood to the brain is often caused by the same problem that leads to heart disease and stroke: a buildup of cholesterol and fat in the arteries.
This condition is not only preventable through diet, it is even at least partially reversible.
The primary cause of cardiovascular disease – clogged arteries in the heart and the brain – is too much saturated fat in the diet. Keep your intake of saturated fat low by cooking with small amounts of liquid oils, such as olive or canola oil. instead of margarine or butter and by minimizing your intake of fatty foods, such as full-fat mayonnaise, rich desserts and fatty meats.

Getting plenty of fruits and vegetables is also important. Fruits and vegetables are packed with antioxidants, compounds that block the effects of harmful oxygen molecules called free radicals.This is important because when free radicals damage the harmful low-density lipoprotein (LDL) cholesterol, it becomes stickier and more likely to stick to artery walls.

Studies have shown that antioxidants in fruits and vegetables can help prevent Alzheimer’s disease. In 2002, researchers studied nearly 5,500 people and found that those who ate diets rich in antioxidants, vitamin C and E, lowered their risk of developing Alzheimer’s disease.Citrus fruits, kiwifruit, sprouts, broccoli, and cabbage are packed with vitamin C. While whole grains, nuts, milk and egg yolks contain vitamin E.

The combination of reducing fat in your diet and eating plenty of fruits and vegetables will help to keep your arteries clear, including those leading to your brain. In fact, it may even help restore blood flow through arteries that have already begun to close up.

Coffee can Improve Memory Function
It’s not without reason that millions of Americans jump start their day with steaming cups of coffee. The caffeine in coffee has been shown to improve mental functioning, including memory.

In one study, Dutch researchers used a chemical to block short-term memory in
16 healthy people. They found that giving these people 250 milligrams of caffeine –
about the amount of 3 cups of coffee – quickly restored their powers of recall.
However,too much coffee can be bad, if only the java buzz wears off within 6 to 8 hrs.
For some people, at least, the after-coffee slump can result in mental fogginess.

Everyone has different reactions to caffeine. For people who rarely drink coffee,
having a cup or two can definitely improve performance and memory.
But if you drink coffee throughout the day, you quickly build up tolerance and you
won’t get the same benefits. In fact, too much caffeine can make you jittery and
reduce your concentration.

Don’t kill your brain cells
“Killing brain cells is not the best way to get a high score in the memory department.
Yet that’s exactly what many of .us do to our grey matter every day. Alcohol is
drinking too much alcohol can cause a significant decrease in memory function.”
In fact, even small amounts of alcohol can damage cells in the brain responsible
for memory.

Many doctors recommend abstaining from alcohol all together to keep your mind
at its sharpest.At the very least, it’s a good idea to limit yourself to one or two drinks –
meaning 12 ounces of beer, 5 ounces of wine or 11/2 ounces of liquor – a day.
When you do drink, choose red wine. It contains resveratrol, a compound that may
keep your brain young.

Optimal Diet for your Brain
You can’t prevent Alzheimer’s disease and dementia altogether, but you can keep
them at bay longer with a heart-healthy diet that focuses on the nutrients that have been
found to be critical for brain function and aging.

Aim for a body mass index of 23 to 25
Being overweight increases your risk for diabetes, metabolic syndrome, and hypertension,
which leads to vascular disease and brain damage.

Choose Dairy
Eat one serving of low-fat, low-sugar dairy once a day, such as milk, plain yogurt,
cottage cheese or ricotta cheese.Epideemiologie studies show that people who drink milk
are less likely to develop Alzheimer’s disease.

Toast to a young brain
Drink one glass of red wine or 4 ounces of purple grape juice or pomegranate juice a day.
They contain resveratrol, a compound that doctors believe activates a gene that is
associated with longevity.

Buy berries
When you eat one cup of berries a day, it gives your brain resveratrol, and other flavoniods, that strengthens your resistance against the development of chronic diseases associated with aging.

Drink some juice
Drink 8 ounces of fruit juice high in vitamin C daily. Three times a week, substitute a glass of vegetable juice that you buy or make on your own for the fruit juice.
Antioxidants and other compounds in those juices help protect the brain from dementia.

Include fish oil in your diet.
Omega-3 fatty acids are powerful agents for a healthy heart and arteries.
When you eat oily cold water fish such as sardines or mackerel you will ensure that you get enough omega-3. You can also substitute with 2,000 to 3,000 mg of fish oil or flaxseed oil per day.Walnuts are also rich in omega-3. Eating 8 to 10 walnuts per day or using walnut oil in your salads of darrk green vegetables will help protect your brain.

Drink green tea every day.
Green tea is rich in antioxidants and has proved to reduce the risk of dementia.
Experts recommend drinking one to two cups a day.

Multivitamins
To include those in your diet is particularly important for older, inactive adults whose’s
calorie intake doesn’t supply the micronutrients that they need.
Choose a multivitamin without iron or reduced iron if yo ‘re not anemic or menstruating.

Consider supplementing with vitamin D
Vitamin D is a new shining start in the role of brain development and function and many
people are deficient without knowing it.
We get about 95% of our vitamin D from sunlight, but young people who work long
hours and eldery adults who are homebound often don’t get enough sunlight to fill their
vitamin D requirements.

Avoid omega-6 fats
The omega-6 fatty acids in corn- safflower- and sesame oils aren’t as healthy as
omega-3’s found in olivve and canola oil. So use those oils sparingly.

Nourish Your Brain
An overall brain-healthy diet is low in refined carbohydrates, (Found in sugars,
baked food, candy, and other sweets, for example), red meats and trans fats.
It’s high in fatty fish, poultry, soy protein, fruits, vegetables and legumes.

The Secret to a Healthy Heart

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From the time when the fruits of fermentation were discovered, wine has been a welcome guest.
Not only at dinner tables, but also at weddings, religious rituals and even in doctors’ offices.

Not so long ago, however, scientists began to investigate the actual health benefits of drinking wine.
And the findings they’ve uncorked are enough to make any wine lover raise his glass and say “Salut!”

When sipped in moderation, particularly red wine, can help lower cholesterol and prevent hardening of the arteries and heart disease. Also, studies discovered that it can kill the bacteria that cause food poisoning and travelers’ diarrhea. Obviously, experts don’t recommend that people start guzzling wine rather than sipping it or that people who don’t drink should suddenly start. Rather, what the evidence suggest is that moderate drinking can be a helpful addition to a healthy diet.

For many years, scientists were amazed that their French allies indulged themselves in cigarettes, buttery croissants, and fatty pates – and were still 2 1/2 times less likely to develop heart disease than their supposedly healthier American counterparts.

Researchers are still investigating the so called French paradox, but it appears likely that the French have healthier hearts, at least partly because of their preference for red wine.
These wines are rich in compounds that help lower cholesterol and prevent harmful low-density lipoprotein (LDL) cholesterol from sticking to the lining of artery walls – the process that leads to heart disease.
Red wines also help blood platelets from sticking together and forming dangerous clots.

Heart Protection
Red wine keeps your pump primed in complex ways. There are several chemical compounds at work, and some of them have more than one benefit. As a start, the alcohol in red wine may be beneficial. People who drink small amounts of alcohol seems to have increased protection from heart disease, studies proves.

According to research, the reason is that ethanol, or alcohol, in spirited drinks raises levels of good cholesterol , heart-protecting high-density lipoprotein (HDL). Beer and other alcoholic drinks have some benefits, but wine is the only one with health-promoting polyphenols.

The reason for its superior protection is that wine contains powerful flavonoids, like quercetin.
Along with other potentially protective compounds, like resveratrol, , it helps prevent the body’s dangerous LDL cholesterol from oxidizing. This, in turn, makes bad LDL cholesterol less likely to stick to artery walls.

Laboratory studies have shown that resveratrol slows down aging in mice, protect against weight gain, and boost endurance by improving the functioning of mitochondria – which are tiny power plants inside every cell of your body.

“Flavonoids in red wine are more powerful than vitamin E, which everyone knows is an important antioxidant,” says John D Folts, PhD, professor of medicine and director of the coronary thrombosis Laboratory at the University of Wisconsin Medical School in Madison.

Keeping LDL cholesterol under control is a good start against heat disease, besides helping to prevent platelets in blood from sticking together.
A study led by professor Folts and his colleagues found that when reed wine was given to laboratory animals, it eliminated potentially dangerous clots, which can cause heart attacks and stroke. “Red wine performs double duty, giving you two important benefits at the same time,” says Dr. Folts.

It’s in the color
When we talk about the healing power of wine for a healthy heart, we are referring to red wine.
A laboratory study at the University of California, Davis, revealed that red wines could prevent from 46% to 100% of LDL cholesterol from oxidizing, while white wines were less protective.
In addition, laboratory studies found that white wine miss the blood clot-blocking ability.

The reason why red wine is so much superior to white has to do with wine making.
When vintners make wine, they throw everything in the vat – not just grapes but also the skins, seeds and stems.They’re all mashed up to create a chunky mixture called must, and this contains the healthy flavonoids.

“The longer the must ferments in the alcohol, the more of these compounds release into the wine, according to Dr Folts. With white wine, the must is taken out early so that the wine never darkens. With red wine, the must is kept in a long time, and the wine picks up a lot of flovonoids.”

UC Davis researchers have found that some red wines are also rich in saponins, which lower heart disease risk by binding to cholesterol and preventing their absorption. Saponins may also cool body wide inflammation, which could also lower the risk of heart disease and cancer.

Red wines contain 3 to 10 times more saponins than whites. The ricchest source is red Zinfandel, followed by Syrah, Pinot Noir, and Cabernet Savignon. The two white varieties, Savignon Blanc and Shardonnay contains less.
The saponin may come from the waxy grape skins and seems to dissolve into the wine during fermentation. Wines with the highest alcohol content also has the most saponin.

Wine may also maintain a healthy weight. Researchers at the Mayo Clinic followed drinking behavior and weight in 8,200 men ad women. They found that those who enjoyed one or two alcoholic beverages a day were 54% less likely to be obese than non drinkers.
Non drinkers and ex drinkers had twice as much change of becoming obese. People who have a glass of wine or beer every day usually have it with there evening meal, and it could be that a drink replaces a later, high-calory evening snack.
However, four or more glasses per day doesn’t make you super slim but gives you 50% more change of becoming obese.

Wine protect against infection
Scientists from Tripler Army Medical Center in Honolulu tested red wine, white wine and bismouth found that they subsalicylate against some of the meanest intestinal germs, including shigella, salmonella and Escherichia coli, and that both red and white wines were more effective than drugs for wiping out harmful bacteria.

Headaches
For some people with a tendensy toward migraine headaches, even a small glass of wine can cause a lot of headache. Red wine contains substances called amines, which cause blood vessels in the brain to constrict and then expand. For sensitive people this can result in eye-popping headaches.

Although white wine contains fewer headache producing amines than the red varieties, it doesn’t contain as many healing compounds.either. So if headaches are a problem for you, you may want to ask your doctor if a nonalcoholic wine will allow you to enjoy the great tastes without the pain.

Know your limit
The most important tip for getting the maximum health benefits from your wine cellar is knowing when to put your glass down. The daily limit is one 5-ounce glass a day for women and two 5-ounce glasses for men. Experts agree, however, that if you are tempted to overindulging, or if you have a personal or family history of alcoholism, you’re better off skipping a alcohol entirely.

Go for the Gusto
When you are scanning the shelves for the wine with the highest levels of heart-healthy compounds, go for the full-bodied, robust varieties. There is a close relationship between the level of tannin, the substance that makes wine dry, and the level of healing compounds in red wines. Three of the most heart-healthy wines are Cabernet Savignon, Petite Sirah, and Merlot.

The Many Health Benefits of Flaxseed

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Flaxseed has been used for many years for making linen. It’s also known as linseed, one
of the ingredients in paint. The closest it came to being food was its use for livestock feed.
It’s only about a decade ago that science discovered the many health benefits of flaxseed.

Flaxseed is a rich plant source of omega-3 fatty acids. Apart from supporting good vision,
omega-3 also fight weight gain by increasing metabolic rate and they protect against
cancer growth. Flaxseed contains a different type of omega-3 than fish. This type reduces
the incidence of blood clotting, which can increase the risk of heart disease and stroke.
In addition, the omega-3 also appears to help prevent atherosclerosis, increase good HDL
cholesterol, lower levels of dangerous LDL cholesterol, and reduce inflammation.
They may also help to reduce depression.

Apart from omega-3, flaxseed is also a rich source of compounds called lignans.
While many plant foods contain lignans, flaxseed contains by far the most, at least 75 times
more than any other plant food. For example, you have to eat 60 cups of fresh broccoli
or 100 slices of whole-wheat bread to get the same amount of lignans in ¼ cup of flaxseed.
Lignans are important because of their powerful antioxidant properties to help blocking the cell-damaging effects of free radicals.
Food rich in lignans can lower the risk of heart disease. A Finnish study of almost 2,000 men found that those men with the highest lignan intake were significantly less likely to die from heart disease than those with the lowest intake.

Flaxseed also shows some potential of reversing kidney damage caused by lupus.
A condition by which the immune system produces harmful substances that attack and
damage healthy tissues.
When researchers at the University of Western Ontario gave flaxseed to nine people with
lupus related kidney disease, they discovered that several kidney functions, including
the ability to filter waste, quickly improved. The researchers believe that the lignans and
omega-3 in flaxseed fight inflammation in the tiny, very fragile arteries that supply blood
to the kidneys, helping reduce the artery-clogging process that can lead to kidney damage.

Apart from the health benefits of the lignans in flaxseeds to protect your heart, they also
fight cancer in your body. Lignans subdue cancerous changes once’s they have occurred,making them less likely to run out of control and develop into full-blown cancer.
Studies at the University of Toronto shows some promise for battling certain types of
cancer, in particular preventing typical female cancers, like breast- and ovarian cancer.

Two additional properties of the omega-3 in flaxseed, apart from its cancer-fighting power,
is the ability of limiting the body’s production of chemicals called prostaglandins.
The importance of prostaglandins is that they speed up tumor growth in large amounts.

To top it all up, flaxseed is also very high in fiber. Three table spoons of seeds contains
three grams of fiber, which is about twelve percent of the Daily Value.
The important role of fiber in your diet is the ability to block the harmful effects of
compounds that over time may cause changes in the intestine that can lead to cancer.

Whole flaxseed provide little benefit. Flaxseed is the one food that provide more
nutritional benefits when processed. So instead, buy the cracked or milled forms, which
readily give up the nutritious goodness packed inside.
Don’t buy the oil. Most of the lignans in flaxseed are found in the non-oil part of the seed.
While the oil may contain some lignans, it doesn’t provide as much as the other healthful
compounds found in the seeds, such as fiber, protein and minerals.

Healthy for Life with a Healthy Heart

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Only about 50 years ago, doctors didn’t know what was good for our hearts.
Little attention was paid to diet and even smoking was acceptable by some.

But after almost 50 years, scientists came up with some simple and straight forward answers. Regular exercise is important, of course, and so is staying away from cigarettes.

But by far the most important factor is to have a healthy diet. Eating the right foods is
the most effective way to lower cholesterol and high blood pressure, two of the biggest enemies against a healthy heart.

The Bad Fats
Often we take the wrong foods, in particular fats. There are good fats and bad fats.
The bad fats are saturated fats, found in red meat, and butter, It’s incredible dangerous
for the heart. Study after study has shown that the more saturated fat people eat,
the higher their risks for heart disease.
Foods high in saturated fat raise levels of artery-clogging low-density lipoprotein (LDL cholesterol. Foods high in saturated fat are often high in cholesterol as well.

The American Heart Foundation recommends that we limit our intake of saturated fat
to less than 7% of our calories each day. For example, if you get 2,000 calories a day,
your upper daily limit for saturated fat is 14 grams.
That means: in addition to eating fruits, vegetables, and other low-fat foods, you could have 3 ounces of extra-lean ground beef which contains 5 grams of saturated fat), a serving
of macaroni and cheese (6 grams), and a half-cup of low-fat frozen yogurt (3 grams).

Another problem fat, called trans fatty acids, has been shown to dramatically increase
the amount of cholesterol in the bloodstream. Trans fatty acids are made when manufacturers add hydrogen to vegetable oils to turn the liquid oils into solid fats like margarine and shortening. Ironically, they meant to be a healthy alternative to the saturated fat in butter.
But it appears that trans fatty acids may be even more harmful than saturated fats.
Trans fats raise the bad (LDL) cholesterol and lower the good (HDL) cholesterol,
increasing the risk of cardiovascular disease, heart attack and stroke.

It’s not only margarine and fried foods that may be a problem. Many cookies, cakes, and
other snack foods contain “partially hydrogenated oil,” which is also high in trans fatty acids.
Because of the health risk, the American Heart Association recommends you limit your
daily intake to less than 1% of your total calories.

Some Better Fats
Some fats are relatively healthful. You can easily recognize them by looking at the “un”
as in polyunsaturated and monounsaturated fats. While theses type of fats are still high in
calories, in small amounts, they play several beneficial roles.
Polyunsaturated fats (found in soy, corn, safflower, sesame, and sunflower oils, as well as
nuts and seeds ) help your body to get rid of newly formed cholesterol, therefore, they
keep cholesterol levels down and reduce cholesterol deposits on artery walls.

Monounsaturated fats also appear to help lower cholesterol levels as long as the rest of
the diet is very low in saturated fats. Although they are a good substitute for saturated fats,
both polyunsaturated and monounsaturated fats should be used in moderation, because
their high calorie counts can lead to weight gain. No more than 30% of your calories
should come from fat.

Nuts are particularly good sources of these healthful fats. In a study of Seventh-Day
Adventists, researchers found that those who consumed nuts at least four times a week
had almost half the risk of fatal heart attacks of those who rately ate them.

Although the American Heart Association recommends less than 30% of calories from fat,
many health-care professionals, recommend even less.
They tell people to aim for getting about 20 to 25% of total calories from fat, most of which
should be in the form of monounsaturated and polyunsaturated fat.

There is yet another kind of healthy fat, perhaps the king of healthy fats, called omega-3
fatty acids. This is found in most fish (but in particularly in oily, cold-water fish) and also
in flaxseed and certain dark greens. Omega-3 can help to prevent clots from forming in the
arteries. In addition, they help lower triglycerides, a type of blood fat that, in large amounts, may raise the risk for heart disease.

Studies show that eating fish twice a week, in particularly salmon, because it contains
high levels of omega-3, can help to keep your arteries clear and your heart working well.
In a stuy done at the Harvard School of Public Health, scientists found that the death rate
from heart disease was 36% lower among people who ate fish twice a week compared
with people who ate little or no seafood. The study, which was published in the American
Medical Association, also showed that overall mortality was 17% lower omong the regular
seafood eaters.

Flavonoids

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Flavonoids are powerful antioxidants, and sturdy defenders against heart disease and cancer. See also my article titled: Antioxidants in green leafy vegetables
Like carotenoids, flavonoids add color – specifically red, yellow, blue and shades of brown
to the foods we eat and drink.
Present mostly in apples, celery, cocoa, (dark chocolate), cranberries, grapes, broccoli, endive, onions, green and black teas, and red wines.

But experts are beginning to discover that these compounds are doing more.
Some flavonoids make the linings of blood vessels more supple, lowering blood pressure and protecting against a buildup of heart- threatening plague. In one study, grape juice and
chocolate had this effect. Flavovoids also act like Teflon coating for the millions of tiny disks in your blood called platelets. They keep the platelets from clumbing together in the bloodstream and forming clots, which helps prevent heart attacks and stroke.

A recent study at the Harvard Medical School lab has found that one magical flavonoid found in wine and grapes: resveratrol, also lowers blood sugar levels and boosts liver function. In fact, in a group of lucky mice, it increased longevity by 31%.
In one study at the university of Virginia, resveratrol – found in grape skins, raspberries,
mulberries, and peanuts – literally starved cancer cells by interfering with a protein called
nuclear factor-kappa B, that helps food them.

In one Dutch study that examined the eating habits of 800 men, aged between 65 and 84,
researchers found that those who got the least flavonoids in their diets, were 32% more
likely to die from heart attacks than those who ate the most. It didn’t take many flavonoids
to get the benefits. The high-flavonoid group had the equivalent of 4 cops of black tea,
a half cup of apple, and 1//8 cup of onions per day.

When it comes to cancer prevention, flavonoids may help out by influencing cel-signaling
pathways – the way cells turn genes on and off in order to perform thousands of everyday
maintenance activities. Flavonoids may help turn on genes that stop cancer cells from
dividing or invading healthy tissues, or even help activate genes that make cancer cells
commit suicide, say experts from the Linus Pauling Research Institute at Oregon State
University in Corvallis.

In a recent study at the University of California, Los Angeles, those prostate-cancer
survivors who drank 8 ounces of pomegranate juice daily, increased by nearly 4 times
the period during which their PSA levels (prostate specific antigens) a cancer biomaker,
stayed constant. The study even surprised the researchers, who say that the combination
of flavonoids, anti-inflammatory compounds, and antioxidants in pomegranate juice
may be responsible.

Phytonutrients: compounds from the Garden for good Health

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Within plant foods are thousands of compounds that are taking the diet-disease connection to an exciting new level.Science call these compounds phytochemicals or phytonutrients, that means chemicals or nutrients found in plants.

They are there to help our garden survive and strive.
Potent sulfur compounds in garlic and unions, for instance, act as bug repellents to keep
the vegetables healthy. Other compounds protect plants from bacteria, viruses, and other
natural enemies. When we eat plant foods, these compounds protect us, too – not from
bugs but from the forces that wreak havoc in our bodies.

We have known for many years that we need vitamins and minerals from our food
to maintain good health, and to prevent malnutrition and diseases such as rickets and scurvy. But research revealed that the essential nutrients we all know, such as vitamin A and E, are just the beginning. See also my page: health-and-fitness

Most likely some of these previously unknown compounds will fight not only deficiency-type diseases such as anemia, but also age-related illnesses such as arthritis, cancer, diabetes, heart disease, high blood pressure, and stroke.

And the research has only begun. Scientists are discovering more phytochemicals all
the time and also ways in which theses compounds fight disease.

Neutralizing Free Radicals

Each member of the large family of phytonutrients work indifferent ways.
However, their most common weapons against disease appear to be their antioxidant
abilities.

Every day your body is under attack by harmful substances known as free radicals.
These are oxygen molecules who have lost an electron, due to pollution, sunlight,
stress, smoking, physical activity, and sunlight. As they attempt to regain there
missing electrons, they travel through your body and stealing electrons from your
body cells and sometimes from your DNA wherever they can.

Unless this chain reaction is stopped, the result is huge numbers of damaged
molecules and, over time, damage and disease.

For example, cholesterol is a useful and helpful substance. But when cholesterol
molecules are damaged by free radicals, they start to stick to the lining of
artery walls, causing hardened arteries and heart disease.

Another example: When free radicals attack molecules in the DNA of your body cells,
the genetic blueprint that tells your cells how to function, is damaged.
This can spark dangerous cell changes that lead to cancer and other diseases.
Even the aging process itself, scientists believe,is caused by free-radical damage.
The powerful antioxidants of phytonutrients in plants can literally save your life.

Essentially, they step between the free radicals and your body’s cells, offering up
their own electrons. When free radicals grab these “free” electrons, they become
stable again and do no further damage. Most phytonutrients are potent antioxidants.

Eliminating Toxic Wastes

Another way phytonutrients keep us healthy is by neutrolizing and flushing
toxic chemicals from our bodies before they make us sick. They do this by
manipulating enzymes known as phase-1 and phase-2 enzymes, explains Gary Stoner, PhD, professor and cancer researcher at Ohio State University in Columbus.
Phase-1 enzymes are like double agents. They are created by your body and are

important for normal cell function. But they also have the ability to work
against you. When cancer-causing toxins enter your system, phase-1 enzymes
help make them active. Phase-2 enzymes, on the other hand, are real good guys.
They seek out carcinogens and detoxify them before they can do damage.

When you eat broccoli or other vegetables, some of the phytoneutrients begin
stomping out the enemy phase-1 enzymes while increasing the production of
helper phase-2 enzymes. This process helps neutralize various cancer-causing
toxins that naturally accumulate in your body.

Regulating Hormones

A third way in which phytoneutrients fend off disease is by keeping certain
hormones – most notably the female sex hormone estrogen – at healthy levels.
Estrogen is “good news” and “bad news” kind of hormone. When it’s produced at
normal levels, it helps control everything, from menstruation to childbirth.
At the same time, it helps keep artery-clogging cholesterol in check, thus
preventing heart disease. When estrogen levels rise, however, they can fuel
hormone-stimulated cancers like breast cancer and cancer of the ovaries,
according to researchers.

There are several ways in which phytoneutrients keep estrogen at proper levels.
For example, a class of phytonutrients called isoflavones is extremely similar

to natural estrogen. When we eat foods containing isoflavones, these faux
hormones bind to the body’s estrogen receptors, leaving the real hormone with
nowhere to go but out.

Although estrogen is often referred to as if it were one hormone, in fact
there are different forms. One kind of estrogen, called 16-alpha-hydroxyestrone,
has been linked to breast cancer. Another form, 2-hydroxyestrone, appears to
be harmless. Certain phytonutrients are able to increase levels of the harmless form of estrogen, while decreasing levels of the dangerous kind.

Eating Your Medicine

From the previously mentioned facts it shows that phytonutrients bring in a diversity of
powerful defences. As a matter of fact, their potential is staggering.
Scientists forecast that in the near future these compounds will be used for treating disease in the hospital and for prevention at home, as was the case with vitamins and minerals.


Till then, scientists emphases that the only way to get the phytonutrients your body needs
is to eat them as Mother Nature brings them. That means eating fruits and vegetables at least nine servings per day for good health.
Scientists learn new things every day about this huge class of compounds that the glass
of orange juice contains that you have for breakfast in the morning and in the site salad
at lunchtime.

If you like to know more about plant-based nutrition, visit: http://nutritionstudies.org/

Health Benefits of Brown Rice

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Rice is the main ingredient in cuisines around the world
with an estimated 40,000 varieties available worldwide.
In the United States you can buy white and brown basmati rice
from India and Pakistan, Arborio rice from Italy, Valencia rice
from Spain and “sticky”” rice from Japan, to name just a few.

Brown rice is the most nutritious kind of rice, which contains
abundant amounts of fiber, complex carbohydrates and essential
B vitamins. Brown rice retain all four parts of their original
grain kernel – the germ, the bran, a protective layer called
the aleurone, and the starchy endosperm – intact.

White rice only has the high-carb, nearly zero fiber endosperm.
What’s missing? Not just fiber, but hundreds of health-protective
phytochemicals, vitamins and minerals.
According to the American Institute for Cancer Research, whole
grains can have 10 times the amount of vitamin E, four times
the potassium, magnesium and zinc; three times the vitamin B6,
and twice the selenium of white rice.

No wonder when you eat at least three servings of brown rice
a day, you cut your risk of heart disease, diabetes, cancer and
overweight.

The body need small amounts of cholesterol for different functions,
for example for making cell walls and for manufacturing essential
hormones. In order to supply the necessary amounts, the liver
produces cholesterol every day. But when we eat a high-fat diet,
the body churns out more cholesterol than it can use.
As a result, the risk of heart disease goes up.
We can avoid this from happening by eating brown rice.
A compound in the bran layer of rice, called oryzanol, has been shown
to reduce the body’s production of cholesterol.
This compound is actually chemically similar to cholesterol-lowering
medications.

In a study at Louisiana State University, people ate 100 grams of
rice bran a day for three weeks. At the end, levels of harmful
low-density Lipoprotein (LDL), cholesterol decreased by 10%, while
levels of beneficial high-density lipoprotein (HDL) cholesterol
stayed the same. That means a 30% reduction in risk of heart attack.
Ïn combination with a low-fat diet, brown rice is one of the best
foods you can eat for lowering cholesterol”, says Dr.Hegsted.

Fiber offers powerful protection against type 2 diabetes.
Studies show that eating at least three servings of brown rice a day,
cuts the risk for this condition by 21% to 30%. Because fiber slows
digestion and keeps blood sugar low and steady.

In contrast, carbohydrates from refined grains ( white rice) send
blood sugar soaring after a meal, and triggering the release of
more insulin to force the sugar into cells.
Over time, higher blood sugar and insulin levels put you in the
danger zone for diabetes – and also for high blood pressure and
even some forms of cancer.

The insoluble kind of fiber in brown rice acts like a sponge in the
intestine, soaking up large amounts of water, according to Dr. Hegsted.
As a result, stools are getting larger and wetter, so they pass
more easily. Also, larger stools move faster through the colon.
As a result, any harmful substances that they contain, have less time
to damage cells in the colon wall, which may reduce the risk of cancer.

Some researchers estimate that if people would increase the amount of
fiber in their diets to 39 grams a day, they could drop the risk of
colon cancer by 31%.