Soy nuts good for the heart?
Filed under: Prevention, Nutrition
Soy is one of the more well-known health foods because it's high in protein and low in fat, particularly of the saturated variety. So it comes as little surprise that studies have shown that soy nuts are good for the heart -- specifically, they help lower blood pressure and bad cholesterol, especially in women. Soy nuts are those tasty little things you find in the healthy section of your supermarket. I love them, and they make a great snacking substitution to chips and other junk food. I've even heard that some of them are coated in chocolate but I've yet to find those in my local grocery store.
What do you think of soy nuts?
20 very good reasons to get active
Filed under: Prevention, Exercise
If you're not already getting regular activity, I just have one question: What's stopping you? There are so many reasons to exercise, and the truth is, you don't need to sweat your life away in a crowded gym -- take up an activity that you enjoy, like swimming, walking, rowing, etc. The only catch is you have get your heart rate up. Still not convinced? Read this article called 20 Proven Health Benefits of Exercise. To name a few? Exercise prevents things as minor as a cold and things as major as heart attacks. Also? It can improve your sex life. Read the full article for more inspiration.
If you're already active, what got you moving?
Apricots: good for your heart
Filed under: Diet, Prevention, Nutrition
It's hard to believe such a sweet, tiny little fruit is such a nutritional powerhouse, but when it comes to protecting the heart through nutrition, the apricot is a powerful weapon. Apricots contain potassium, beta carotene, magnesium, and copper which are important to controlling blood pressure. Not only that, they're also are fiber-rich, which means they help keep cholesterol levels in check as well. And while fresh produce is always a good choice, eating dried apricots means you're getting a more concentrated dose of all that nutrient-rich goodness. So pack some apricots (dried or fresh) for an afternoon snack or keep some in your car to tide you over on your morning commute and know that you're doing your heart a favor while you enjoy their summery sweetness.
One more way fish is good for you
Filed under: Diet, Prevention
Fish is accumulating quite the list of health benefits (although always be cautious of mercury levels) and now we can add a reduced risk of the dangerous irregular heart rhythm disorder: atrial fibrillation. 2+ million Americans suffer from atrial fib each year, which causes symptoms like shortness of breath, fatigue, and an increased risk for blood clots and stroke. Eating broiled or baked fish (as opposed to fried) at least a few times a week is the key to seeing this benefit, and experts credit Omega-3 fatty acids for the heart-healthy effects. If fish isn't your thing you may get similar benefits from eating other foods that are high in Omega-3's such as walnuts, flaxseed, and many green leafy veggies.
Good carbs = low blood pressure
Filed under: Diet, Prevention
Reducing your risk of heart disease could be as easy as changing up the type of carbs you eat -- from refined carbs to whole grains. In fact, according to recent studies, eating just one serving of whole grains can reduce your risk of high blood pressure by 4%. That might not seem like much, but it's a pretty promising result for such a small change in your lifestyle. Imagine the difference you could make to your heart health if you changed all of your grains to whole grains?Cutting your blood pressure risk is as easy as switching from regular pasta to whole wheat, from white toast to whole wheat. You might not like the taste at first but you'll get used to it. I used to live for white bread and now I only eat whole wheat -- it's the only kind of bread I have a taste for these days.
Another thing to keep in mind is to check the labels on supposed 'whole grain' products to make sure they really are. If 100% whole grains isn't the first item on the ingredients list, toss it.
Put a Cherry on Top for Good Health
Filed under: Diet, Prevention, Research, Nutrition
As tasty as most incredibly unhealthy foods may be, there is some competition in the taste department from healthier eats. One that I feel is worth mentioning on both TheDiabetesBlog and TheCardioBlog (chiefly because it is germane to both) is the tart cherry; natures way of making healthy eating happy eating.
In a test involving lab rats, researchers from the University of Michigan Health System found tart cherries to lower cholesterol, lower blood sugar, lessen the amount of fat storage in the liver, lower oxidative stress, and increase production of a molecule that assists the body in metabolizing fat and sugar.
Antioxidant compounds known as anthocyanins are found in high amounts in tart cherries. Researchers say that a strong correlation appears to exist between the consumption of tart cherries and the clear changes in metabolic measurements such as those listed above.
Unfortunately, this study still remains at the rodent phase; it will take human clinical trials to determine if tart cherries carry similar benefits for us. FYI: U-M researchers already plan to launch a small clinical trial some time in the near future.
Diabetes drugs and pregnancy: the Good, the Bad, the Ugly
I just read that the US Food and Drug Administration (FDA) has announced that it is re-classifying the drug NovoLog to allow its use by women with Type 1 diabetes who are pregnant. NovoLog is manufactured by drug-producing giant Novo Nordisk. The change came after a trial which found that pregnant women with T1 diabetes who took NovoLog had HbA1c levels and rates of maternal hypoglycemia comparable to women on regular insulin. The study did not, however, evaluate whether babies whose moms take the drug while pregnant have a greater risk of congenital malformations. On the other hand, women taking NovoLog benefited from a lower risk of diabetes-related pregnancy dangers such as preterm delivery.Pregnancy and drugs. It's a complicated issue. What's safe? What's not? If only it were so simple as dividing all drugs into one category or the other - the Good or the Bad. Unfortunately, many common medications are in a third category - the Ugly? These drugs, known as category B drugs, constitute a sort of pharmaceutical no-man's land. You see, these meds have not been proven to cause harm to unborn children, like category C drugs. Yet they have not been proven safe, either, like category A drugs. This means, as I discovered when I was pregnant in 2006, if you're sick and could benefit from some specific No-Man's-Land drug, odds are your doc will offer to write you a prescription for it. He or she will warn you that it's possible the drug causes harm and leave the decision of whether or not to take it up to you. Now, I don't want to go back to the Bad Old Days when doctors told patients "do this" or "do that," "take this" or "take that," and, by golly, you did it and didn't ask questions. But wouldn't it be nice to just know what to do? Or to know that your doc knows all the answers? What's a gal to do??
Too good to be true? NIH explores insulin regimen for diabetes prevention
Filed under: Type 1, Drugs, Research
It sounds just too good to be true: preventing or delaying the onset of Type 1 diabetes through a simple daily insulin regimen. Yet a number of health experts believe that giving insulin daily to those at risk of developing Type 1 diabetes, or those newly-diagnosed with the disease, could do just that. You see, it seems there's evidence that taking an oral dose of insulin on a regular basis brings about an increased tolerance for the substance or a "quieting of the immune system." And that could prevent diabetes or at least delay it for a few years.The National Institutes of Health (NIH) wants to find out what's what. It was announced yesterday that the NIH will fund a world-wide network of research into the issue. The research program will go by the name of Type 1 Diabetes TrialNet and will involve the participation of more than one hundred medical centers both here in the US and in Canada, Australia, and in parts of Europe. Individuals at risk for Type 1 diabetes - who can be identified through a simple blood test which identifies the presence of a certain type of autoantibodies - are currently being enrolled for the study. (I have no idea if they're looking for volunteers in the US, by the way - sorry.)
Talk about your big science breakthrough, huh? I mean, if insulin really can be used as a preventative...well, that would be fabulous in and of itself. But you would also have the added bonus that it could be achieved simply, with no side-effects (because insulin is quickly broken down by the digestive system), and it would be affordable. That last one's important. How refreshing it would be to have a big medical breakthrough associated with humble old insulin instead of some ultra-expensive wonder drug!
Know Your Numbers
When you are trying to lose weight, focus is usually on the pounds you weigh, the pounds you have already lost, the pounds you have still to lose, your measurements and possibly your body fat percentage. However, your goal should not just be about losing weight and inches, it should be about leading a healthier live.
If you are going to improve your health, then it’s good to know where you are right now. After all, you cannot know where you are heading if you don’t know the starting point. There are some health numbers that everybody should know.
1. Cholesterol levels. Not just the total but the HDL (the good one) and LDL (the bad one) numbers too.
2. Blood Pressure. If untreated, high blood pressure can lead to stroke, heart failure and kidney disease.
3. Homocysteine. A blood test can measure the amount of this amino acid in the blood. Too high and you are at an increased risk of alzheimer’s, arthritis, cancer, heart disease and strokes. This is a very important health (or should it be lack of health) statistic.
If you do not already know these numbers, why not make an appointment with your health practitioner. A good diet and regular exercise can make a big difference. Medication may not be necessary.
As part of my goal setting project earlier this year, I found out my numbers. My cholesterol and blood pressure results were good but my homocysteine level was slightly raised. I made some changes to my diet and took supplements as recommended by “The H Factor” book written by Patrick Holford and Dr James Braly. I can thoroughly recommend this book if you care about your health, and that of your family.
Isobel Whytock 1Stop-Weightloss.com
Exercise of the Week: The Lunge
Filed under: Exercise
It's Tuesday, which means it's time for another installment of The Exercise of the Week here at TheCardioBlog. All
previous Exercise posts can be found in the archives of the site, so feel free to do some digging if you're just tuning in now. But, before you begin your search for older posts, maybe you can first join in with us this week as we examine the Lunge, a fantastic lower-body exercise that will help tighten and tone your legs, calves and butt.
The Lunge involves balance and a little bit of coordination; so in exercise terms, that means that you'll also be using your stabilizing or core muscles, as well. The primary muscles you'll hit are your hamstrings, glutes, calves and quadriceps -- basically, your leg muscles. To perform the Lunge, start by thinking of the movement itself as nothing more than a large, deep step. By conceptualizing such a movement, you're actually already halfway there. Now, to actually do it, start off with your feet together. Keep your hands on your hips, akimbo in stance. Next, take a long, step forward with one leg, landing your foot securely on the floor. Then, you want to lower your body in a squatting motion, bringing your back leg forward to meet the front leg as you do. By the end of this motion, you should be standing completely erect again, and with both feet again side-by-side. Continue by then leading with the opposite foot, with the motion recapitulating from there.
There are several variations to the Lunge, but beginners may want to stick to what's known as the Walking Lunge (which is the version described above). As you progress, you can carry small weights in your hands, making the movement more difficult by adding additional resistance. From there, you can later move on to Reverse Lunges, the Lunge Press (which involves pressing weights over your head as you reach the extended portion of your Lunge), Side Lunges, and several other variations. The best part about the Lunge -- particularly the Walking Lunge -- is that the exercise is aerobic, so you will benefit your heart, as well as your leg muscles.
P.S. Here's a good video to demonstrate the Lunge.
Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program.