#40 Foods to Lower Cholesterol

[truwellth]

Cholesterol Reducing Food

Here get detailed info on: Cholesterol Reducing Food. Know, How to Reduce Cholesterol in 30 Days? Learn about, Foods to Avoid with High Cholesterol. Learn, How to Reduce Cholesterol Without Medication? From Rajasjree Gadgil… the best Dietitian in Thane, Mumbai & the founder of TruWellth Integrative Health Center… the best Dietitian center in Thane, Mumbai.

[olowan-waphiya]

of fucking course.....they fucking coated paper straws with pfas......its a fucking nightmare

--

Long-lasting 'forever chemicals', which can cause damaging health issues, found in 18/20 brands of paper straws

In the first analysis of its kind in Europe, and only the second in the world, Belgian researchers tested 39 brands of straws for the group of synthetic chemicals known as poly- and perfluoroalkyl substances (PFAS).

PFAS were found in the majority of the straws tested and were most common in those made from paper and bamboo, the study, published in the peer-reviewed journal Food Additives and Contaminants, found.

PFAS are used to make everyday products, from outdoor clothing to non-stick pans, resistant to water, heat and stains. They are, however, potentially harmful to people, wildlife and the environment.

They break down very slowly over time and can persist over thousands of years in the environment, a property that has led to them being known as "forever chemicals."

They have been associated with a number of health problems, including lower response to vaccines, lower birth weight, thyroid disease, increased cholesterol levels, liver damage, kidney cancer and testicular cancer.

"Straws made from plant-based materials, such as paper and bamboo, are often advertised as being more sustainable and eco-friendly than those made from plastic," says researcher Dr Thimo Groffen, an environmental scientist at the University of Antwerp, who is involved in this study.

"However, the presence of PFAS in these straws means that's not necessarily true."

A growing number of countries, including the UK and Belgium, have banned sale of single-use plastic products, including drinking straws, and plant-based versions have become popular alternatives.

A recent study found PFAS in plant-based drinking straws in the US. Dr Groffen and colleagues wanted to find out if the same was true of those on sale in Belgium.

To explore this further, the research team purchased 39 different brands of drinking straw made from five materials -- paper, bamboo, glass, stainless steel and plastic.

The straws, which were mainly obtained from shops, supermarkets and fast-food restaurants, then underwent two rounds of testing for PFAS.

The majority of the brands (27/39, 69%) contained PFAS, with 18 different PFAS detected in total.

The paper straws were most likely to contain PFAS, with the chemicals detected in 18/20 (90%) of the brands tested. PFAS were also detected in 4/5 (80%) brands of bamboo straw, 3/4 (75%) of the plastic straw brands and 2/5 (40%) brands of glass straw. They were not detected in any of the five types of steel straw tested.

The most commonly found PFAS, perfluorooctanoic acid (PFOA), has been banned globally since 2020.

Also detected were trifluoroacetic acid (TFA) and trifluoromethanesulfonic acid (TFMS), "ultra-short chain" PFAS which are highly water soluble and so might leach out of straws into drinks.

The PFAS concentrations were low and, bearing in mind that most people tend to only use straws occasionally, pose a limited risk to human health. However, PFAS can remain in the body for many years and concentrations can build up over time.

"Small amounts of PFAS, while not harmful in themselves, can add to the chemical load already present in the body," says Dr Groffen.

It isn't known whether the PFAS were added to the straws by the manufacturers for waterproofing or whether were the result of contamination. Potential sources of contamination include the soil the plant-based materials were grown in and the water used in the manufacturing process.

However, the presence of the chemicals in almost every brand of paper straw means it is likely that it was, in some cases, being used as a water-repellent coating, say the researchers.

The study's other limitations include not looking at whether the PFAS would leach out of the straws into liquids.

Dr Groffen concludes: "The presence of PFAS in paper and bamboo straws shows they are not necessarily biodegradable.

"We did not detect any PFAS in stainless steel straws, so I would advise consumers to use this type of straw -- or just avoid using straws at all."

[inclosedwalldelusion]

40 sentences that will teach you more about nutrition than a $400,000 medical degree

From Brett Boettcher @brettboettcher1

40 sentences that will teach you more about nutrition than a $400,000 medical degree.

1) Meat, eggs and animal organs are the most nutrient dense foods on the planet.

2) Bone broth is loaded in collagen and helps repair the gut so you can heal from the inside out.

3) Saturated fat doesn’t cause heart disease, insulin resistance does.

4) Your ratio of triglycerides to HDL is a great indicator of mortality risk; the lower the better. ·

5) Protein is the most metabolically active macronutrient and it isn’t bad for your kidneys.

6) There isn’t quality evidence to show that dietary cholesterol impacts the cholesterol in your blood. ·

7) There is even less evidence to support that total cholesterol is bad for your health since it is inversely correlated to mortality risk. · 4h 8) Walking before and after meals is a great way to improve digestion and reduce blood sugar spikes.

9) Fiber is the last thing you need if you have IBS or diverticulitis.

10) Dairy is great for your health and its saturated fat intake is inversely correlated to heart disease.

11) Most nutritional recommendations were introduced based on profit margins, not health outcomes.

12) Calories in and calories out is all that matter, but some calories make you hungrier (sugar/grains). Other calories (protein) help you burn more calories.

13) Multi grain just means they took 2+ different terrible sources of grain and put them together into one product.

14) Cereal and bread for breakfast will spike your blood sugar and have you starving before lunch. Try Greek yogurt or eggs instead. ·

15) “Intuitive eating” and “listen to your body” makes no sense considering 88% of people are metabolically unhealthy and addicted to food. No one would say “intuitive crack use.”

16) Eating is a stress on your body; The less often you can eat, the healthier you’ll be.

17) Plan your meals around the protein source (with its natural fat) and add a small side of carbs if needed.

18) Eating for satiety is more important than relying constantly on willpower. Find filling foods and avoid foods with addictive properties (ultra-processed).

19) You don’t have to know how to cook. Grill a meat, sauté a green vegetable, bake a potato. Mix and match a million ways.

20) Eating many of the same foods every week isn’t perfectly optimal but it’s likely your best path to consistency and therefore success. ·

21) Becoming more insulin sensitive should be the focus of any health-related nutrition plan.

22) Salad dressings are one of the worst things you can eat for your health. High in calories and inflammatory industrial oils.

23) Eating 5x per day won’t boost your metabolism. If you are trying to gain weight, it’s an excellent strategy.

24) Bacon can be healthy, just avoid the processing with nitrates.

25) Cottage cheese and Greek yogurt are two of the best sources of protein per calorie.

26) Carbs are beneficial around a workout. But many sources of carbs are processed and easily overeaten. Focus on single ingredient foods.

27) You can’t be healthy at any size no matter what your mother or liberal arts professor said.

28) Eat a high protein meal before attending social events that are filled with junk food.

29) If eating out, order the food with the highest protein content.

30) The #1 reason people fail is that they don’t prepare. Meal prep, meal plan, have ready to eat protein sources. · 31) The food you eat directly impacts your mental health and processed foods are correlated with depression and mental illness.

32) Processed foods have been engineered to be as addicting as possible. Your taste buds can be retrained with natural sources.

33) “Plant-based” foods are made in laboratories and are an easy way to sell overpriced junk to consumers at high margin.

34) Eating 1 gram of protein per lb of ideal body weight daily will do more for your body composition than spending 30 minutes on the treadmill.

35) When in doubt, if it comes from the center aisles of the grocery store or has more than 3 ingredients, it’s not good for you.

36) Many foods labeled as “keto” “paleo” or “high protein” are far from meeting the intended definition.

37) Your gut is responsible for 70% of your immune system; feeding it sugar and other inflammatory foods is making you sick now and later.

38) Genetics play a role but over 90% of the country has a resting metabolism within 500 calories daily. Being fit is possible for everyone.

39) Flipping the food pyramid upside down is closer to healthy eating than the traditional suggestions.

40) Eliminating drinking your calories is the first change to make when trying to improve your health.

[heartfucksmouth]

I have high cholesterol and my triglycerides are super high. I literally eat everything that's recommended for lowering cholesterol, except I've eaten red meat for iron and I do eat cheese and full fat yogurt.

I'm currently living with two adults who both had heart attacks in their 40s. and guess who cooks the majority of the food? yeah. they do.

I haven't been able to lose the 50 pounds I gained during pregnancy even though I'm trying to be more active and I'm eating bettter (im trying anyways) I have smoothies (fruit,oats, spinach/kale, almond milk) almost every day for one of my meals bc my body CRAVES nutrition at this point. I'm too tired to ficking prepare all my own food but I guess we'll have to start.

[nursingscience]

146 REASONS TO FLEE FROM SUGAR

1. Sugar can suppress the immune system. No wonder you always have to treat malaria and typhoid.

2. Sugar upsets the mineral relationships in the body.

3. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.

4. Sugar can produce a significant rise in triglycerides. Making you at risk of a heart failure.

5. Sugar contributes to the reduction in defense against bacterial infection (infectious diseases). No wonder you always have to use antibiotics.

6. Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you lose. Making your skin wrinkle fast.

7. Sugar reduces high-density lipoproteins.

8. Sugar leads to chromium deficiency. Putting you at risk of diabetes.

9. Sugar leads to cancer of the ovaries.

10. Sugar can increase fasting levels of glucose. Leading to diabetes.

11. Sugar causes copper deficiency. This may lead to thyroid issues, osteoporosis or anaemia.

12. Sugar interferes with absorption of calcium and magnesium. This can lead to neurological problems.

13. Sugar may make eyes more vulnerable to age-related macular degeneration, such as glaucoma.

14. Sugar raises the level of a neurotransmitters: dopamine, serotonin, and norepinephrine. That's why it's so addictive.

15. Sugar can cause hypoglycemia.

16. Sugar can produce an acidic digestive tract. Which may cause gastric ulcers.

17. Sugar can cause a rapid rise of adrenaline levels in children. And that's why some children are so restless.

18. Sugar malabsorption is frequent in patients with functional bowel disease.

19. Sugar can cause premature aging.

20. Sugar can lead to alcoholism.

21. Sugar can cause tooth decay.

22. Sugar contributes to obesity.

23. High intake of sugar increases the risk of Crohn's disease, and ulcerative colitis.

24. Sugar can cause changes frequently found in person with gastric or duodenal ulcers.

25. Sugar can cause arthritis.

26. Sugar can cause asthma.

27. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections). Some have been treating toilet infection for years. Do you see the culprit?

28. Sugar can cause gallstones.

29. Sugar can cause heart disease.

30. Sugar can cause appendicitis.

31. Sugar can cause hemorrhoids.

32. Sugar can cause varicose veins.

33. Sugar can elevate glucose and insulin responses in oral contraceptive users.

34. Sugar can lead to periodontal disease. No wonder your gums bleed or swells all the time.

35. Sugar can contribute to osteoporosis.

36. Sugar contributes to saliva acidity.

37. Sugar can cause a decrease in insulin sensitivity.

38. Sugar can lower the amount of Vitamin E (alpha-Tocopherol) in the blood.

39. Sugar can decrease growth hormone.

40. Sugar can increase cholesterol.

41. Sugar can increase the systolic blood pressure.

42. High sugar intake increases advanced glycation end products (AGEs)(Sugar bound non-enzymatically to protein)

43. Sugar can interfere with the absorption of protein.

44. Sugar causes food allergies.

45. Sugar can contribute to diabetes.

46. Sugar can cause toxemia during pregnancy.

47. Sugar can contribute to eczema in children.

48. Sugar can cause cardiovascular disease.

49. Sugar can impair the structure of DNA

50. Sugar can change the structure of protein.

51. Sugar can make our skin age by changing the structure of collagen.

52. Sugar can cause cataracts.

53. Sugar can cause emphysema.

54. Sugar can cause atherosclerosis.

55. Sugar can promote an elevation of low-density lipoproteins (LDL).

56. High sugar intake can impair the physiological homeostasis of many systems in the body.

57. Sugar lowers the enzymes ability to function.

58. Sugar intake is higher in people with Parkinson's disease.

59. Sugar can increase the size of the liver by making the liver cells divide.

60. Sugar can increase the amount of liver fat.

61. Sugar can increase kidney size and produce pathological changes in the kidney.

62. Sugar can damage the pancreas.

63. Sugar can increase the body's fluid retention.

64. Sugar is enemy #1 of the bowel movement.

65. Sugar can cause myopia (nearsightedness).

66. Sugar can compromise the lining of the capillaries.

67. Sugar can make the tendons more brittle.

68. Sugar can cause headaches, including migraine.

69. Sugar plays a role in pancreatic cancer in women.

70. Sugar can adversely affect school children's grades and cause learning disorders.

71. Sugar can cause depression.

72. Sugar increases the risk of gastric cancer.

73. Sugar and cause dyspepsia (indigestion).

74. Sugar can increase your risk of getting gout.

75. Sugar can increase the levels of glucose in an oral glucose tolerance test over the ingestion of complex carbohydrates.

76. Sugar can increase the insulin responses in humans consuming high-sugar diets compared to low-sugar diets.

77. A diet high in refined sugar reduces learning capacity.

78. Sugar can cause less effective functioning of two blood proteins, albumin, and lipoproteins, which may reduce the body's ability to handle fat and cholesterol.

79. Sugar can contribute to Alzheimer's disease.

80. Sugar can cause platelet adhesiveness.

81. Sugar can cause hormonal imbalance; some hormones become under active and others become overactive.

82. Sugar can lead to the formation of kidney stones.

83. Diets high in sugar can cause free radicals and oxidative stress.

84. High sugar diet can lead to biliary tract cancer.

85. High sugar consumption of pregnant adolescents is associated with a twofold-increased risk for delivering a small-for-gestational-age (SGA) infant.

86. High sugar consumption can lead to substantial decrease in gestation duration among adolescents.

87. Sugar slows food's travel time through the gastrointestinal tract.

88. Sugar increases the concentration of bile acids in stools and bacterial enzymes in the colon. This can modify bile to produce cancer-causing compounds and colon cancer.

89. Sugar increases estradiol (the most potent form of naturally occurring estrogen) in men.

90. Sugar combines with and destroys phosphatase, an enzyme, which makes the process of digestion more difficult.

91. Sugar can be a risk factor of gallbladder cancer.

92. Sugar is an addictive substance.

93. Sugar can be intoxicating, similar to alcohol.

94. Sugar can worsen Premenstrual syndrome in women.

95. Sugar given to premature babies can affect the amount of carbon dioxide they produce.

96. Decrease in sugar intake can increase emotional stability.

97. The rapid absorption of sugar promotes excessive food intake in obese subjects.

98. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).

99. Sugar adversely affects urinary electrolyte composition.

100. Sugar can slow down the ability of the adrenal glands to function.

101. I.Vs (intravenous feedings) of sugar water can cut off oxygen to the brain.

102. High sucrose intake could be an important risk factor in lung cancer.

103. Sugar increases the risk of polio.

104. High sugar intake can cause epileptic seizures.

105. Sugar causes high blood pressure in obese people.

106. In Intensive Care Units, limiting sugar saves lives.

107. Sugar may induce cell death.

108. Sugar can increase the amount of food that you eat.

109. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44% drop in antisocial behavior.

110. Sugar can lead to prostrate cancer.

111. Sugar dehydrates newborns.

112. Sugar can cause low birth weight babies.

113. Greater consumption of refined sugar is associated with a worse outcome of schizophrenia

114. Sugar can raise homocysteine levels in the blood stream.

115. Sweet food items increase the risk of breast cancer.

116. Sugar is a risk factor in cancer of the small intestine.

117. Sugar may cause laryngeal cancer.

118. Sugar induces salt and water retention.

119. Sugar may contribute to mild memory loss.

120. The more sodas a 10 year old child consumes, the less milk.

121. Sugar can increase the total amount of food consumed.

122. Exposing a newborn to sugar results in a heightened preference for sucrose relative to water at 6 months and 2 years of age.

123. Sugar causes constipation.

124. Sugar causes varicose veins.

125. Sugar can cause brain decay in prediabetic and diabetic women.

126. Sugar can increase the risk of stomach cancer.

127. Sugar can cause metabolic syndrome.

128. Sugar ingestion by pregnant women increases neural tube defects in embryos.

129. Sugar can be a factor in asthma.

130. The higher the sugar consumption the more chances of getting irritable bowel syndrome.

131. Sugar can affect the brain's ability to deal with rewards and consequences.

132. Sugar can cause cancer of the rectum.

133. Sugar can cause endometrial cancer.

134. Sugar can cause renal (kidney) cell carcinoma.

135. Sugar can cause liver tumors.

136. Sugar can increase inflammatory markers in the blood stream of overweight people.

137. Sugar can lower Vitamin E levels in the blood stream.

138. Sugar can increase your appetite for all food.

139. Sugar plays a role in the etiology and the continuation of acne.

140. Too much sugar can kill your sex life.

141. Sugar saps school performance in children.

142. Sugar can cause fatigue, moodiness, nervousness and depression.

143. Sugar is common choice of obese individuals.

144. A linear decrease in the intake of many essential nutrients is associated with increasing total sugar intake.

145. High fructose consumption has been linked to liver disease.

146. Sugar adds to the risk of bladder cancer.

[aasthahospitalivfcentre01]

What Are the Common Causes of Gallstone Formation?

Gallstones are small, hardened deposits that form in the gallbladder, an organ located beneath the liver. The gallbladder’s primary role is to store bile, a digestive fluid that helps break down fats. Gallstones can vary in size, ranging from as small as a grain of sand to as large as a golf ball. While they may not always cause symptoms, gallstones can lead to significant discomfort and serious complications if left untreated. Understanding the common causes of gallstone formation is essential for prevention and early detection.

1. Imbalance in Bile Components

One of the primary causes of gallstone formation is an imbalance in the substances that make up bile. Bile contains cholesterol, bile salts, and bilirubin. When the liver secretes too much cholesterol into the bile, it can form crystals that eventually grow into gallstones. Similarly, an excess of bilirubin or insufficient bile salts can contribute to stone formation.

2. Obesity and Rapid Weight Loss

Obesity is a significant risk factor for gallstones. Excess body weight increases cholesterol levels in bile, making it more likely for stones to form. On the other hand, rapid weight loss, often through crash diets or bariatric surgery, can also lead to gallstone formation. This is because quick weight loss results in the liver releasing extra cholesterol into the bile.

3. Diet High in Fat and Low in Fiber

Diet plays a crucial role in gallstone formation. A diet rich in unhealthy fats and low in fiber can increase the risk of developing gallstones. Saturated fats found in processed and fried foods raise cholesterol levels in the bile, while a lack of fiber slows down digestion and reduces bile flow.

4. Sedentary Lifestyle

A lack of physical activity is another contributing factor. A sedentary lifestyle can lead to obesity and slow down the digestive process, increasing the likelihood of gallstones. Regular exercise helps maintain a healthy weight and improves bile flow, reducing the risk.

5. Genetic Factors

Your genetic makeup also plays a role. If you have a family history of gallstones, your chances of developing them increase. Certain ethnic groups, such as Native Americans and people of Hispanic descent, have a higher prevalence of gallstones due to genetic predisposition.

6. Age and Gender

Gallstones are more common in older adults, especially those over 40. Women are also at higher risk due to hormonal factors. Estrogen increases cholesterol levels in bile, and hormonal changes during pregnancy or from taking birth control pills or hormone replacement therapy can further elevate this risk.

7. Certain Medical Conditions

Some medical conditions can increase the risk of gallstones. These include:

Diabetes: High levels of fatty acids (triglycerides) in diabetic patients can lead to gallstones.

Liver Disease: Conditions affecting the liver can alter bile composition.

Hemolytic Disorders: Diseases like sickle cell anemia increase bilirubin levels, leading to pigment gallstones.

Preventing Gallstones

While some risk factors like age, gender, and genetics are beyond your control, adopting a healthy lifestyle can significantly reduce the risk of gallstone formation. Focus on maintaining a balanced diet, staying active, and managing your weight to keep your gallbladder healthy.

Conclusion

Gallstones are a common yet preventable condition. Understanding their causes can help you take proactive steps to lower your risk. If you experience symptoms like severe abdominal pain, nausea, or jaundice, it’s essential to seek medical advice promptly. At the Best Multispeciality Hospital in West Delhi, our expert team is equipped to diagnose and treat gallstones effectively, ensuring you receive the best care possible.

[blufashionbd]

MCT Oil

Product Description: MCT Oil (Medium Chain Triglycerides) by AgriLife is made from 100% MCTs derived from coconut oil.It provides quick energy, supports heart health, aids cognitive function, and promotes a healthy gut. Start incorporating it into your daily routine today!

Nutritional Value (Per Tablespoon/14 grams):NutrientValueCalories

120 kcalTotal Fat

14 grams  Saturated Fat

14 grams  Monounsaturated Fat

0 grams  Polyunsaturated Fat

0 gramsCholesterol

0 gramsSodium

0 mgTotal Carbohydrates

0 grams  Sugars

0 grams  Dietary Fiber

0 gramsProtein

0 grams

Calories: It has 120 calories per tablespoon (14 grams). It offers a quick strength source, making it ideal for physical activities and ketogenic dietary guidelines. Caprylic Triglyceride Oil advocates ketosis and fuels the body without the need for large food intake.

Fat Composition and Benefits: Each tablespoon includes 14 grams of saturated fat. MCTs are quickly metabolized, bypassing regular digestion and converting into vitality, perfect for athletes and those following keto diets. They help maintain energy levels throughout the day.

MCT Oil: A Natural Boost for Brain, Heart, and Gut Health

Weight Management: MCTs promote satiety and may enhance metabolism. Including MCT oil in your diet can sustain fat burning and increased energy expenditure, aiding in weight management.

Cognitive Function: Studies suggest MCTs may support cognitive function and mental performance, especially for individuals with neurological conditions like Alzheimer’s disease. They provide an alternative vigor source for the brain when glucose is unavailable.

Anti-Inflammatory: Research suggests MCTs may reduce inflammation and lower the risk of diseases linked to chronic inflammation.

Cholesterol Profile: Capric Triglyceride Oil contains 0 cholesterol per tablespoon, making it heart-healthy. Research suggests that MCTs may improve cholesterol levels by raising HDL (good) and lowering LDL (bad), potentially reducing heart disease risks.

Sodium-Free: With 0 mg of sodium per serving, this capric acid oil is ideal for individuals looking to reduce their sodium intake, supporting a heart-healthy, low-sodium diet.

Carbohydrate-Free: Caprylic Acid Oil holds no carbohydrates, sugars, or fiber, making it suitable for low-carb and ketogenic food plans. It helps maintain stable blood sugar levels.

Digestive Health: MCT oil’s antimicrobial properties may encourage a healthy gut microbiome, promoting digestive.

Suggested Dosage: Start with 1 teaspoon per day, gradually increasing to 1-2 tablespoons daily as tolerated.

Features

Fast absorption: Provides quick strength.

Weight management: Endorses weight

Cognitive function: Enhances brain health.

Digestive support: Improves gut function.

Energy boost: Ideal for athletes and bodybuilders.

Organic: Sourced from organic coconut oil.

Ketosis: Supports ketogenic diets.

Versatile: Great for cooking, beverages, and smoothies.

AgriLife MCT Oil | The Keto-Friendly Fat for Weight Loss and Energy

Specifications

Product Type: MCT Oil

Brand: AgriLife

100% Pure Coconut C8 MCT Oil

Contains Zero Palm Oil

8% C8 Purity

Weight: 250ml/500ml

Origin: Product Of Thailand

Ingredients

Compose of C8 and C10(Caprylic Acid and Capric Acid) C8 – 60%, C10 – 40%

Experience the benefits of AgriLife MCT Oil today! Boost your energy, support brain function, and maintain a heart-friendly lifestyle with this pure, cholesterol-free oil. Perfect for keto, low-carb diets, and anyone looking for a clean, natural energy source. Add to your daily routine and fuel your body with nourishing fats. Order now at an affordable price, available in Bangladesh (BD)!

Package Includes

1 x AgriLife MCT Oil

[herterrestdotcom]

10 foods men in their 40s should eat regularly

Eggplant, garlic, and dark chocolate provide nutrients that support male physiology, while walnuts and green tea contain antioxidants that help reduce the risk of prostate cancer .

Testosterone production in men from the age of 40 tends to decrease by about 1% per year. This leads to mood swings, weight loss, decreased libido, physiological function as well as physical weakness. Men in this age need to take care of their body and mind to stay active, healthy and balanced.

In addition to regular exercise and adequate sleep, nutrition also plays an important role. Below are foods that men should eat more often when they turn 40.

Watermelon

Men in their late 40s are at a higher risk of erectile dysfunction and watermelon is a good aid for those suffering from this condition. It contains an amino acid called citrulline which relaxes blood vessels, thereby improving blood flow and enhancing sexual performance.

Garlic

Eating garlic helps reduce the risk of fatty plaques forming inside the artery walls. This not only helps keep the heart healthy but also increases the ability to have better erections, maintaining endurance in bed.

Beans

Protein has many functions in the body that are often overlooked. It is present in every part of the body in the form of cells. As we age, the need to maintain energy and activity becomes more important. Adding protein-rich foods such as beans can help. This is a healthy source of plant protein, providing 8 of the 9 essential amino acids that the body needs as we age.

Eggplant

This fruit has 13 types of phenolic acids that help fight cancer. They also fight free radical damage that leads to disease development and aging. In oriental medicine, eggplant is also used to support sex , improve sperm production, and make sperm healthier.

Eggplant contains a lot of phenolic acid which prevents cancer and improves male fertility. Photo: Bao Bao

Whole grains

Eat whole grains like oatmeal to get fiber, plant protein, vitamins, minerals and many other beneficial nutrients. They help control blood sugar, cholesterol, blood pressure, weight. This is a healthy choice for breakfast because this is when the body needs more energy to maintain activities throughout the day.

Walnuts

Walnuts contain vitamin E and melatonin, which slow down aging and age-related degeneration. The flavonol antioxidant morin helps reduce the risk of prostate cancer.

Spinach

Spinach is not only good for women but also important for men, especially after the age of 40. This vegetable has a low glycemic index, is rich in calcium, prevents diabetes and bone-related diseases.

Green tea

Drinking green tea is beneficial for blood pressure, helping to prevent cardiovascular disease and stroke. Epigallocatechin-gallate (EGCG) is a catechin in green tea that can prevent cancer cells from growing. This drink also helps reduce the concentration of IGF-1, a hormone that plays an important role in the risk of prostate cancer cells.

Yogurt

Yogurt is one of the foods that men over 40 should eat regularly. This dish contains a lot of fructose and calcium, helps prevent osteoporosis, lower blood pressure, lose weight, and improve digestion.

Dark chocolate

The flavonoids in dark chocolate help reduce free radical damage to LDL cholesterol, preventing arterial blockage. They also act as natural blood thinners, limiting the formation of blood clots in adults. Eating dark chocolate also improves men's mood and sex life.

Vietnamese News Source | Health

[rajivkapoor-blogs01]

Mindful Eating After 40: Best Foods That Lower Blood Pressure and Manage Hypertension

Introduction

As we age, the importance of maintaining good health becomes more apparent, particularly when it comes to managing high blood pressure or hypertension. After turning 40, it’s crucial to adopt mindful eating habits that can help keep blood pressure in check. One of the best ways to do this is by incorporating foods that lower blood pressure into your daily diet. In this article, we’ll explore how mindful eating can aid in managing hypertension and highlight the top foods that naturally help reduce high blood pressure.

The Connection Between Diet and Hypertension

Hypertension is a common condition that often develops as we age, and poor dietary habits can contribute to its onset. High-sodium, processed foods and unhealthy fats are known culprits for raising blood pressure levels. However, by practicing mindful eating and focusing on nutrient-rich, blood pressure-lowering foods, you can significantly improve your heart health and keep hypertension under control.

Mindful eating involves being conscious of what you eat, how much you eat, and how your food choices affect your body. When done correctly, it can help you maintain a balanced diet that supports healthy blood pressure levels.

1. Load Up on Leafy Greens

Leafy greens such as spinach, kale, and arugula are excellent sources of potassium, which is a key nutrient that helps balance sodium levels in the body. A diet rich in potassium allows your kidneys to excrete excess sodium through urine, which in turn helps to lower blood pressure.

How to Incorporate:

Add spinach to your smoothies, salads, or sauté it as a side dish.

Make a kale and avocado salad, drizzled with olive oil and lemon for a heart-healthy meal.

Replace regular lettuce with arugula for a more nutrient-packed green in your sandwiches and wraps.

2. Enjoy Berries Regularly

Berries, particularly blueberries, are packed with antioxidants known as flavonoids, which have been shown to lower blood pressure. These tiny powerhouses can also reduce the risk of developing hypertension over time due to their ability to improve blood vessel function.

How to Incorporate:

Top your morning yogurt or oatmeal with fresh blueberries, raspberries, or strawberries.

Enjoy a handful of berries as a snack or blend them into a smoothie for a refreshing drink.

Freeze them and add to water for a natural, flavorful way to stay hydrated.

3. Indulge in Dark Chocolate (In Moderation)

Yes, chocolate can be part of a heart-healthy diet! Dark chocolate, with at least 70% cocoa content, contains flavonoids that help relax blood vessels and improve circulation, thus lowering blood pressure.

How to Incorporate:

Enjoy a small square of dark chocolate as an after-dinner treat.

Add cocoa powder to your morning smoothie or oatmeal for a rich flavor boost.

Pair dark chocolate with nuts or fruits like bananas for a satisfying and heart-healthy snack.

4. Opt for Oats

Oats are a fantastic source of soluble fiber, which has been proven to reduce blood pressure by improving heart health and lowering cholesterol levels. Regularly consuming oatmeal can contribute to better long-term blood pressure management.

How to Incorporate:

Start your day with a bowl of oats topped with fruits and a sprinkle of nuts or seeds.

Make overnight oats using almond milk, chia seeds, and your favorite berries for a quick and easy breakfast.

Use oats in baking or as a topping for yogurt to get your daily fiber intake.

5. Add Fatty Fish to Your Diet

Fatty fish such as salmon, mackerel, and trout are rich in omega-3 fatty acids, which have been shown to lower blood pressure and reduce inflammation. The high concentration of omega-3s can help relax blood vessels, improving circulation and reducing the strain on your heart.

How to Incorporate:

Enjoy grilled salmon with a side of roasted vegetables for a heart-healthy dinner.

Add smoked mackerel to your salad for a protein boost that’s also beneficial for blood pressure.

Incorporate fatty fish into your diet at least twice a week to get the heart-health benefits.

6. Snack on Nuts and Seeds

Nuts and seeds, particularly almonds, flaxseeds, and chia seeds, are packed with healthy fats, magnesium, and fiber. These nutrients help improve heart health and naturally lower blood pressure by reducing inflammation and promoting healthy blood flow.

How to Incorporate:

Snack on a small handful of unsalted almonds or walnuts.

Sprinkle chia seeds or flaxseeds over your morning cereal, oatmeal, or yogurt.

Add a mix of seeds to your salads or smoothies for extra texture and nutrition.

Conclusion

Practicing mindful eating and focusing on foods that lower blood pressure can significantly improve hypertension management, especially as we age. Incorporating nutrient-rich foods like leafy greens, berries, oats, and fatty fish into your diet will not only help you maintain healthier blood pressure levels but also enhance your overall well-being. Remember, it’s the small, consistent changes in your diet that can make a big difference in managing hypertension post-40, giving you the tools to lead a healthier, more balanced life.

[xtruss]

By Kyle Ellingson

Doctors and Health Experts Are Changing Their Minds About Whole Milk and Cheese

— By Neal Templin | September 06, 2024 | Barron’s

For more than 40 years, the general medical advice has been to avoid full-fat milk products because they are high in saturated fat, the unhealthy fat associated with red meat.

Some studies published in the past decade have found evidence to the contrary. Cheese and yogurt made from whole milk, as well as whole milk itself, may be more beneficial than previously thought.

The changing stance on dairy is particularly important for seniors, who are more prone to heart disease, stroke, and diabetes—the very diseases that milk consumption may help. Beyond that, because seniors digest protein more poorly, they are advised to increase their intake of protein. Dairy is packed with protein and calcium, which helps seniors retain healthy muscles and strong bones. And milk products are relatively cheap, widely available, and easy to consume.

Even for people who can’t tolerate dairy, there is now an array of lactose-free products that cause fewer digestive problems.

One study, published in 2016, found that consuming milk and dairy products was associated with a reduced risk of childhood obesity, improved body composition and weight loss in adults, and a reduced risk of cardiovascular disease, particularly stroke.

“The totality of available scientific evidence supports that intake of milk and dairy products contribute to meet nutrient recommendations, and may protect against the most prevalent chronic diseases, whereas very few adverse effects have been reported,” the study concluded.

Growing Appetite

The average American is consuming more dairy products with a higher milk fat content.

Note: Consumption is based on a milk-fat basis, which places greater weight on products such as whole milk, butter, and cheese. Source: USDA

Other studies, such as this one from 2018, found that fermented products like yogurt or cheese bring the most health benefits. “There appear to be metabolic benefits, particularly the risk for Type 2 diabetes, that appear to be reduced by consumption of fermented dairy,” explains endocrinologist Dr. Ronald Krauss, a professor at the University of California, San Francisco, who is an expert on blood lipids.

Even butter and cream in the amounts consumed by most people don’t cause health issues, says Krauss. He does, however, advise his patients with high LDL cholesterol levels, the bad kind of cholesterol that leads to heart disease, to avoid dairy fat. “I do tell people with high LDL to try to lower all types of saturated fat, including dairy,” he says.

There is a debate in the scientific community over dairy fat. Dariush Mozaffarian, a Tufts University professor and cardiologist, says that many nutrition experts still recommend against eating full-fat dairy, as do the official U.S. dietary guidelines.

But he adds that there is less debate among those like himself who research dairy fat. “Many scientists who study dairy fat and dairy foods have come to the realization that dairy fat isn’t harmful and may even be healthy,” says Mozaffarian.

He wrote a paper six years ago that looked at 16 studies around the world that measured the levels of blood biomarkers produced by consuming dairy products. “We found that higher levels of dairy fat biomarkers were significantly associated with lower risk of diabetes—a 20% to 30% lower risk,” he says.

Mozaffarian says that the scientific consensus on milk consumption will shift over the coming years, and he is confident that the dietary guidelines will be changed to reflect the growing body of research that has found dairy fat to be healthy.

During the 1970s, nutrition experts became increasingly concerned that consumption of saturated fat was leading to high cholesterol levels and heart disease. Saturated fat makes up a high share of dairy fat. So, as diet experts targeted saturated fat, it made sense that dairy fat would find itself in the crosshairs.

Now, researchers say that all saturated fat isn’t alike, and there may be factors that make dairy fat less worrisome. For starters, it comes with a milk fat globule membrane that changes how the body responds to saturated fats, says UCSF’s Krauss.

Fermented dairy products carry extra health benefits, research consistently finds. They contain probiotics that help the digestive system work better while boosting your immune system. Having the right bacteria in your digestive system has been theorized to help prevent everything from diabetes to dementia.

Fermentation also produces Vitamin K2, which studies have found both prevents diabetes and helps diabetics manage the disease, according to Mozaffarian.

Consuming dairy fat can raise levels of LDL cholesterol in your blood. But even here, there is some nuance, experts say. The most harmful type of LDL is the smaller particles; dairy appears to boost the production of the bigger-particle LDL.

“Dairy fat does raise LDL cholesterol,” Mozaffarian says. “It does so mostly by changing the size of the particles. Dairy fat also increases HDL cholesterol and lowers triglycerides.” HDL cholesterol is the so-called good cholesterol that is associated with a lower risk of heart disease, while high triglycerides are linked to a higher risk.

Mozaffarian says a bigger culprit in heart disease is the consumption of refined carbohydrates: “Compared with extra virgin olive oil or avocados or nuts, butter is a worse choice. But compared with the white bread you’re buttering, it’s probably a better choice.”

[gmqazi19739]

Avocados - Best 04 Ways To Reduce Weight Loss & Belly Fat

Avocados grew in popularity and became a staple food for health care worldwide. Known for its creamy texture and superb flavor, this green gem isn't just a delicious side dish, it's a nutrient that can help with weight loss and especially targets filled with thick abdominal fat. In this article, we explore the benefits of adding avocados to your diet backed by scientific research and share practical ways to enjoy them while giving you a weight loss journey is a great deal.

Why avocados are a superfood

Avocados have earned the nickname "superfood" for good reason. Packed with essential nutrients that support overall health and well-being. A medium-sized avocado typically has 240 calories, 13 grams of carbohydrates, 3 grams of protein, and 22 grams of fat. which is known to help lower levels of bad cholesterol and reduce the risk of heart disease. In addition, avocados are rich in soluble fiber, which not only promotes digestive health but also plays an important role in weight management. Soluble fiber slows down digestion and helps you feel fuller for longer. This can prevent overeating and reduce the frequency of eating unhealthy foods. Avocados are the science of weight loss Many studies have confirmed the role of avocados in weight loss and belly fat reduction. The combination of healthy fats and soluble fiber in avocados helps boost your heart rate, which means you’ll feel satisfied and full after eating, and can naturally lead to fewer calories afternoon In fact, research shows that adding avocados to your diet can reduce cravings by up to 40%. Also, certain fatty acids in avocados, especially oleic acid, are associated with a reduction in belly fat. Abdominal fat considered the most dangerous type of fat, is associated with an increased risk of many chronic diseases. By targeting these fats, avocados can not only help with weight loss but can also improve overall health. Nutritional value of avocados Understanding the nutritional value of avocados is the key to successfully incorporating them into your diet. Avocado’s payoff beyond the amazing fat content is that it will provide about 10 grams of fiber, which supports gut health and regular bowel movements. It is a good source of vitamins and minerals like potassium, magnesium, and vitamins C, E, and K. However, due to their high-calorie content, it is important to keep them in moderation. Nutritionist Vidhi Chawla recommends consuming about 100 grams of avocado per day, which is about half of a medium-sized avocado. Eating more than this can lead to excess calorie intake, which can interfere with weight loss efforts. 04 Effective ways to eat avocados to lose belly fat Adding avocado to your daily diet doesn’t have to be complicated. Here are four effective ways to lose weight, target belly fat, and enjoy avocados. 1. A salad dressing The easiest way to add avocado to your diet is to mix it into your salad. Sliced ​​or sliced ​​avocados can enhance the flavor and texture, as well as the nutritional value, of any salad. The healthy fats in avocados help your body absorb fat-soluble vitamins (A, D, E, K) from salads and vegetables. Try adding a quarter to half an avocado to your favorite salad mix, whether it’s a green salad, quinoa salad, or even a fruit salad. 2. Meals with bread Swap out meat products and spreads for healthier options by using avocados on bread. Avocado toast has become a great, healthy breakfast choice for many. Just sprinkle half an avocado on whole-grain bread, and you have a fibrous dessert that will keep you full for a long time. Drizzle with a few drops of honey to taste and add a touch of sweetness. This combination can help you reduce the amount of unhealthy fats and sugars that contribute to weight loss. 3. Added to smoothies If you’re a smoothie lover, avocado is a wonderful addition. It adds creaminess and subtle sweetness without overpowering the other ingredients. Avocado smoothies are not only delicious but also high in nutrients, providing healthy fats, fiber, and several essential vitamins. For an easy avocado smoothie, mix half an avocado with a banana, a handful of spinach, some Greek yogurt, and a splash of almond milk This makes a filling and healthy snack or even a meal replacement it can help maintain your weight loss goals. 4. Eating yogurt Adding avocado to yogurt is another great way to boost your intake of healthy fats and fiber. Yogurt, especially Greek yogurt, is known for its protein and probiotics that aid digestion and promote a healthy gut. Blend in avocado to coat and add a nutritional punch. Consider slicing avocados into a cup of yogurt or blending them into yogurt-based smoothies for a healthy, nourishing snack.

The best time to eat an avocado When it comes time to eat avocados, breakfast and lunch are the best times to consume this nutrient-dense fruit. Eating an avocado earlier in the day can help curb cravings, keeping you full and satisfied until your next meal. It is often advised that you limit your avocado intake in the evening, especially if you watch your calorie intake, as avocados are slightly higher in calories. Keep Reading: Mpox Emerges Global Threat, Facial Temperature, Mayo Clinic Precautions when eating avocados While avocados have amazing nutritional value, it is important to eat them in moderation due to their high-calorie content. Eating too many avocados can lead to a calorie surplus, which can hinder your weight loss efforts. Also, people with specific health conditions such as liver or gastrointestinal problems, or those taking anticoagulants or antibiotics should consult with a health care provider before giving oral avocados has been increased. Conclusion Adding avocados to your diet is a delicious and effective way to lose weight, especially when it comes to reducing belly fat Due to the high content of healthy fats, fiber, and essential nutrients wom therefore, avocados can help you feel prolonged, reduce cravings, and target your head fat in salads, bread, smoothies -Whether added to yogurt or enjoyed, avocados can easily become a staple in your daily diet just remember to eat them in moderation to get the most out of them without going over calories. FAQs 1. How many avocados should I eat daily to lose weight? Eat about 100 grams of avocado per day, which is about half of a medium-sized avocado. This amount gives you more nutrition while keeping your calorie intake in check. 2. Does eating too much avocado make you gain weight? Yes, eating too many avocados due to their high-calorie content can lead to excess calorie intake, which can lead to weight gain. Quality is the key. 3. Are avocados good for people with specific health conditions? Although avocados are generally healthy, individuals with liver or pancreatic disease or those taking certain medications should consult a healthcare provider before increasing their avocado intake 4. What other ways can I incorporate avocados into my diet? Besides salads, breads, smoothies, and yogurt, avocados can also be used in dips like guacamole, as a soup topping, or cooked as a dessert for a creamy texture 5. How does avocado compare to other foods in terms of weight loss benefits? Avocados are unique in their combination of healthy fats, fiber, and nutrients, making them more effective for weight loss compared to many other foods that not only taste good but also visually appealing and concentrate on abdominal fat. Read the full article

[drsudhirsharma]

Diabetes-Friendly Fruits: A Guide for the Indian Population

Diabetes is a common health concern that affects millions of individuals globally, including a significant number in India. Managing diabetes effectively requires maintaining balanced blood sugar levels; diet plays a critical role in this process. Fruits, despite containing natural sugars, can be a healthy part of a diabetic diet when chosen wisely.

Understanding Glycemic Index and Glycemic Load

When selecting fruits, it's important to consider the Glycemic Index (GI) and Glycemic Load (GL). The Glycemic Index ranks foods based on how quickly they raise blood sugar levels, while the Glycemic Load takes into account the amount of carbohydrates in a serving. Together, these metrics can help guide better dietary choices for people with diabetes.

Here is a list of fruits that are beneficial for people with diabetes, along with their Glycemic Index and Glycemic Load:

| Fruit      | Glycemic Index (GI) | Glycemic Load (GL) |

|----------------|---------------------|--------------------|

| Pomegranate | 53              | 8       |

| Papaya     | 60              | 5             |

| Apple      | 36              | 6              |

| Pear       | 38             | 4              |

| Mango      | 51              | 8           |

| Guava      | 12              | 4             |

| Custard Apple  | 54              | 10      |

| Jamun      | 25              | 2              |

| Apricot    | 57              | 5               |

| Plum       | 40              | 2               |

| Green Apple | 39              | 6          |

| Grapes    | 59              | 11             |

| Raspberry  | 32              | 2             |

I Watermelon I 72               I 05              I

Why Fruits Are Beneficial for Diabetics

Fruits are nutrient-rich, offering a variety of vitamins, minerals, and antioxidants that are crucial for overall health. They can be safely included in a diabetic diet when consumed in moderation and as part of a balanced meal plan.

Key Benefits of Fruits for Diabetics 

1. Weight Management: Fruits are generally low in calories and high in fiber, which can aid in maintaining a healthy weight. Achieving and maintaining a healthy weight is vital for managing diabetes effectively.

2. Natural Energy Source: The natural sugars in fruits provide an immediate energy boost, making them an excellent snack option for diabetics when portioned appropriately.

3. High in Fiber: The fiber content in fruits helps slow down the digestion and absorption of sugars, preventing sudden spikes in blood glucose levels.

4. Rich in Antioxidants and Vitamins: Fruits contain antioxidants that reduce inflammation and protect against various chronic diseases. Vitamins and minerals found in fruits also support immune function and overall health.

5. Heart Health Improvement: Regular consumption of fruits can contribute to better heart health by lowering blood pressure and cholesterol levels, which is particularly beneficial for those with diabetes.

Incorporating Fruits into a Diabetic Diet

- Practice Portion Control: While fruits are healthy, managing portion sizes is essential. Consuming one or two servings a day is generally recommended, spread throughout the day.

- Combine with Proteins or Fats: Eating fruits alongside protein or healthy fats can help stabilize blood sugar levels and provide a more sustained energy release.

- Opt for Whole Fruits Over Juices: Whole fruits maintain their fiber content, which is essential for slowing down sugar absorption and managing hunger.

- Stay Active: Physical activity complements a healthy diet by helping to burn calories and improve insulin sensitivity, thus aiding in blood sugar management.

 In summary, fruits can be a healthy part of a diabetes-friendly diet when chosen wisely and eaten in moderation. By understanding their impact on blood sugar and incorporating them appropriately, individuals with diabetes can enjoy the health benefits of fruits while maintaining control over their condition. If You have any question about diabetes you can book an appointment with Dr Sudhir Sharma – best doctor for diabetes in Jaipur.

[nishablog786]

Lipid Profile Test: A Comprehensive Guide with Redcliffe Labs

Understanding Lipid Profile Test

A lipid profile test is a crucial blood test that assesses the levels of various fats (lipids) in your blood. These fats include cholesterol and triglycerides. High levels of these substances can increase your risk of heart disease, stroke, and other health problems. Regular lipid profile tests are essential for maintaining optimal heart health.

Why is a Lipid Profile Test Important?

Early Detection: Detects abnormal lipid levels before they lead to serious health issues.

Risk Assessment: Helps evaluate your risk of heart disease and stroke.

Monitoring Treatment: Tracks the effectiveness of cholesterol-lowering medications.

What Does a Lipid Profile Test Measure?

A lipid profile test typically measures the following components:

Total Cholesterol: The overall amount of cholesterol in your blood.

LDL Cholesterol: Often referred to as "bad" cholesterol, it can build up in your arteries.

HDL Cholesterol: Known as "good" cholesterol, it helps remove LDL cholesterol from your blood.

Triglycerides: Type of fat stored in your blood.

When Should You Get a Lipid Profile Test?

The frequency of lipid profile tests depends on your age, risk factors, and overall health. Generally, it's recommended to get a lipid profile test:

Every 4-6 years for adults aged 20 and older.

More frequently if you have risk factors for heart disease, such as high blood pressure, diabetes, smoking, or a family history of heart disease.

How to Prepare for a Lipid Profile Test?

To ensure accurate results, follow these guidelines before your lipid profile test:

Fasting: You will usually need to fast for 9-12 hours before the test. This means no food or beverages except water.

Medications: Inform your doctor about any medications you're taking, as some may affect the test results.

Lipid Profile Test Results: Understanding the Numbers

Your doctor will interpret your lipid profile results and explain them to you. However, here's a general overview:

Total Cholesterol: Desirable level is less than 200 mg/dL.

LDL Cholesterol: Optimal level is less than 100 mg/dL.

HDL Cholesterol: Higher levels are better. Aim for at least 40 mg/dL for men and 50 mg/dL for women.

Triglycerides: Desirable level is less than 150 mg/dL.

If your results are abnormal, your doctor may recommend lifestyle changes, medications, or further testing.

Maintaining Healthy Lipid Levels

You can lower your risk of heart disease by adopting a heart-healthy lifestyle:

Diet: Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit saturated and trans fats.

Exercise: Aim for at least 150 minutes of moderate-intensity exercise per week.

Weight Management: Maintain a healthy weight.

Quit Smoking: Smoking damages blood vessels.

Manage Stress: Practice relaxation techniques like meditation or yoga.

Choosing the Right Lab for Your Lipid Profile Test

Selecting a reliable lab for your lipid profile test is crucial. Redcliffe Labs is a trusted name in the healthcare industry, offering accurate and timely test results. With a wide network of collection centers and advanced technology, Redcliffe Labs ensures a convenient and hassle-free testing experience.

Conclusion

Regular lipid profile tests are essential for maintaining optimal heart health. By understanding your lipid levels and making necessary lifestyle changes, you can significantly reduce your risk of heart disease and stroke. If you're looking for a reliable and efficient way to get your lipid profile test done, consider choosing Redcliffe Labs. Book your lipid profile test with Redcliffe Labs today and take control of your heart health.

[openintegrative]

Metabolic Syndrome: Managing This Health Risk

Metabolic syndrome is a cluster of conditions increasing the risk of heart disease, stroke, and diabetes.

Symptoms include high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels.

Diet and lifestyle changes are crucial for managing and preventing metabolic syndrome.

Healthy fats from animal sources and reducing carbohydrate intake can be beneficial.

Regular physical activity and weight management play a key role in controlling metabolic syndrome.

What is Metabolic Syndrome?

Metabolic syndrome refers to a group of risk factors that occur together, elevating the likelihood of developing heart disease, stroke, and type 2 diabetes.

These risk factors include high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels.

Having one of these conditions doesn’t necessarily mean you have metabolic syndrome, but a combination of them significantly increases your risk for serious health problems.

Symptoms and Diagnosis

Common Symptoms

High Blood Pressure: Elevated blood pressure levels can damage the heart and arteries.

High Blood Sugar: Insulin resistance is a common symptom, leading to higher blood sugar levels.

Excess Abdominal Fat: A waist circumference of more than 40 inches in men and 35 inches in women is a risk factor.

Abnormal Cholesterol Levels: Low HDL (good) cholesterol and high triglycerides contribute to the syndrome.

Diagnosis Criteria

A diagnosis typically requires at least three of the following:

Waist circumference of 40 inches or more for men, and 35 inches or more for women.

Triglyceride levels of 150 mg/dL or higher.

HDL cholesterol levels lower than 40 mg/dL in men or 50 mg/dL in women.

Blood pressure of 130/85 mmHg or higher.

Fasting glucose level of 100 mg/dL or higher.

Causes and Risk Factors

Metabolic syndrome is closely linked to obesity and inactivity. Factors that increase your risk include:

Age: Risk increases with age.

Genetics: Family history of type 2 diabetes or metabolic syndrome.

Obesity: Particularly abdominal obesity.

Inactivity: Lack of physical exercise.

Insulin Resistance: Cells don’t respond well to insulin, leading to elevated blood sugar levels.

Managing Metabolic Syndrome

Dietary Changes

Focusing on a diet rich in healthy fats and low in carbohydrates can be beneficial. Key dietary strategies include:

Healthy Animal Fats: Include sources like butter, ghee, eggs, and full-fat dairy products. These provide essential fatty acids and nutrients that support overall health.

Reduce Carbohydrate Intake: Minimize consumption of sugary foods and beverages, grains, and high-carb snacks to maintain stable blood sugar levels.

Nutrient-Rich Foods: Emphasize seafood and animal proteins to enhance nutrition and support weight management.

Lifestyle Modifications

Regular Exercise: Aim for at least 150 minutes of moderate-intensity exercise each week. Activities like brisk walking, cycling, and strength training are beneficial.

Weight Management: Losing even a small amount of weight can significantly improve risk factors.

Stress Reduction: Techniques like yoga, meditation, and deep-breathing exercises can help manage stress, which contributes to metabolic syndrome.

Interventions

In some cases, lifestyle changes alone may not be enough. Medical interventions might include:

Monitoring: Regular check-ups to monitor blood pressure, and glucose levels.

Supplements: For high blood pressure and high blood sugar.

Preventing Metabolic Syndrome

Preventing metabolic syndrome involves adopting a healthy lifestyle. Key preventive measures include:

Healthy Eating: Focus on balanced meals with plenty of nutrients.

Active Lifestyle: Include physical activity into daily routines.

Regular Check-Ups: Regular health screenings to monitor risk factors.

FAQ

What causes metabolic syndrome? Causes include obesity, inactivity, insulin resistance, age, and genetic factors.

How is metabolic syndrome diagnosed? Diagnosis requires at least three of the following: large waist circumference, high triglycerides, low HDL cholesterol, high blood pressure, and elevated fasting glucose.

How can I manage metabolic syndrome? Management involves dietary changes (focusing on healthy animal fats and reducing carbohydrates), regular exercise, weight management, and stress reduction.

What are the best foods to eat for metabolic syndrome? Emphasize healthy animal fats (butter, fatty cuts of meat, eggs), reduce carbohydrate intake, and consume nutrient-rich foods like vegetables and lean proteins.Research

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Cleven, L., Krell-Roesch, J., E. Schmidt, S. C., Dziuba, A., Bös, K., Jekauc, D., & Woll, A. (2022). Longitudinal association between physical activity and the risk of incident metabolic syndrome in middle-aged adults in Germany. Scientific Reports, 12. https://doi.org/10.1038/s41598-022-24052-5

Fahed, G., Aoun, L., Zerdan, M. B., Allam, S., Zerdan, M. B., Bouferraa, Y., & Assi, H. I. (2022). Metabolic Syndrome: Updates on Pathophysiology and Management in 2021. International Journal of Molecular Sciences, 23(2). https://doi.org/10.3390/ijms23020786

Grundy, S. M., Stone, N. J., Bailey, A. L., Beam, C., Birtcher, K. K., Blumenthal, R. S., Braun, L. T., Faiella-Tommasino, J., Forman, D. E., Goldberg, R., Heidenreich, P. A., Hlatky, M. A., Jones, D. W., Lloyd-Jones, D., Lopez-Pajares, N., Ndumele, C. E., Orringer, C. E., Peralta, C. A., Saseen, J. J., . . . Yeboah, J. (2019). 2018 AHA/ACC/AACVPR/AAPA/ABC/ACPM/ADA/AGS/ APhA/ASPC/NLA/PCNA Guideline on the Management of Blood Cholesterol: Executive Summary: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Circulation, 139(25), e1082. https://doi.org/10.1161/CIR.0000000000000625

Han, T. S., & Lean, M. E. (2015). Metabolic syndrome. Medicine, 43(2), 80-87. https://doi.org/10.1016/j.mpmed.2014.11.006

He, Y., Wu, W., Wu, S., Zheng, M., Li, P., Sheng, F., Chen, X., Chen, H., Ji, Y., Zheng, X., Mujagond, P., Chen, J., Rong, H., Chen, P., Lyu, Y., Wang, X., Xu, B., Wu, B., Yu, N., . . . Zhou, W. (2018). Linking gut microbiota, metabolic syndrome and economic status based on a population-level analysis. Microbiome, 6. https://doi.org/10.1186/s40168-018-0557-6

Huang, P.L., 2009. A comprehensive definition for metabolic syndrome. Disease Models & Mechanisms, [online] 2(5–6), pp.231–237. https://doi.org/10.1242/dmm.001180.

Kazemi, T., Sharifzadeh, G., Zarban, A., & Fesharakinia, A. (2013). Comparison of Components of Metabolic Syndrome in Premature Myocardial Infarction in an Iranian Population: A Case -Control Study. International Journal of Preventive Medicine, 4(1), 110-114. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3570902/

Khatiwada, S., Sah, S. K., KC, R., Baral, N., & Lamsal, M. (2016). Thyroid dysfunction in metabolic syndrome patients and its relationship with components of metabolic syndrome. Clinical Diabetes and Endocrinology, 2. https://doi.org/10.1186/s40842-016-0021-0

Kim, Y., & Yi, S. (2018). Analysis of the relationship between physical activity and metabolic syndrome risk factors in adults with intellectual disabilities. Journal of Exercise Rehabilitation, 14(4), 592-597. https://doi.org/10.12965/jer.1836302.151

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McCracken, E., Monaghan, M., & Sreenivasan, S. (2018). Pathophysiology of the metabolic syndrome. Clinics in Dermatology, 36(1), 14-20. https://doi.org/10.1016/j.clindermatol.2017.09.004

Opie, L.H., 2007. Metabolic Syndrome. Circulation, [online] 115(3). https://doi.org/10.1161/circulationaha.106.671057.

Palaniappan, L. P., Wong, E. C., Shin, J. J., Fortmann, S. P., & Lauderdale, D. S. (2011). Asian Americans Have Greater Prevalence of Metabolic Syndrome Despite Lower Body Mass Index. International Journal of Obesity (2005), 35(3), 393. https://doi.org/10.1038/ijo.2010.152

Pucci G, Alcidi R, Tap L, Battista F, Mattace-Raso F, Schillaci G. Sex- and gender-related prevalence, cardiovascular risk and therapeutic approach in metabolic syndrome: A review of the literature. Pharmacol Res. 2017 Jun;120:34-42. doi: 10.1016/j.phrs.2017.03.008. Epub 2017 Mar 12. PMID: 28300617.

Rochlani, Y., Pothineni, N.V., Kovelamudi, S. and Mehta, J.L., 2017. Metabolic syndrome: pathophysiology, management, and modulation by natural compounds. Therapeutic Advances in Cardiovascular Disease, [online] 11(8), pp.215–225. https://doi.org/10.1177/1753944717711379.

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Scuteri, A., Laurent, S., Cucca, F., Cockcroft, J., Cunha, P. G., Mañas, L. R., Mattace Raso, F. U., Muiesan, M. L., Ryliškytė, L., Rietzschel, E., Strait, J., Vlachopoulos, C., Völzke, H., Lakatta, E. G., & Nilsson, P. M. (2015). THE METABOLIC SYNDROME ACROSS EUROPE – DIFFERENT CLUSTERS OF RISK FACTORS. European Journal of Preventive Cardiology, 22(4), 486. https://doi.org/10.1177/2047487314525529

Szypowska, A., Zatońska, K., Szuba, A., & Regulska-Ilow, B. (2023). Dietary Inflammatory Index (DII)® and Metabolic Syndrome in the Selected Population of Polish Adults: Results of the PURE Poland Sub-Study. International Journal of Environmental Research and Public Health, 20(2). https://doi.org/10.3390/ijerph20021056

Xu, H., Li, X., Adams, H., Kubena, K., & Guo, S. (2019). Etiology of Metabolic Syndrome and Dietary Intervention. International Journal of Molecular Sciences, 20(1). https://doi.org/10.3390/ijms20010128

[spicezen]

Difference Between Cold Pressed Oil and Hot Pressed Oil

Vegetable oils are among the most widely used commodities in everyday cooking, but they are not all the same. Knowing the difference between cold-pressed and hot-pressed oils can improve an individual's health and the quality of what is applied to the skin. In this blog, we will explore the differences between these two oils, the processes involved in extracting them, their nutritional properties, and the uses and benefits of each consumption.

What is Cold Pressed Oil?

It is obtained by pressing products like seeds, nuts, or vegetables without adding heat. This conventional process involves physically milling the feedstock to obtain the oil without heat or chemicals. Cooking is at temperature standards normally below 49 degrees Celsius (120 degrees Fahrenheit); thus, the press retains the oil's natural flavour, aroma, and nutritional content.

What is Hot Pressed Oil?

Hot-pressed oil is a term often used in the food industry. The name was derived from the initial process of hot pressing. Hot-pressed oil is prepared by heating and pressing the oilseeds, whereby temperatures are high. The seeds are usually roasted before being pressed and then processed through cooking with pressure and heat to get the oil. In this production style, which is the most common today and suits commercial production, chemicals are used to boost the yield and the appearance of the oil. From this stage, the oil undergoes some processing to filter off any impurities and enhance its shelf life.

Extraction Processes

Cold Pressed Oil Extraction

Temperature: This extraction is carried out at low temperatures, often below 49 degrees Celsius.

Method: The kernels are ground mechanically without applying heat or roasting the seeds or nuts.

Chemicals: Chemicals are not applied at the aloe vera gel's extraction stage.

Refinement: It should also be noted that these oils do not undergo refining, as this process tends to be fairly delicate, and most of the oils' properties are preserved.

Yield: The yield is normally slightly lower, between 35 and 50 per cent of the total mass of the seeds or nuts.

Hot Pressed Oil Extraction

Temperature: The seeds are either heated, roasted, or subjected to high temperatures by pressing.

Method: Refers to applying external heat and, at times, friction in the extraction process.

Chemicals: Some added substances may raise yield while maintaining some heat-destructed nutrients.

Refinement: It also helps remove impurities and enhances the shelf life of the oil used for operations.

Yield: The yield is higher, averaging 40%—60% of the weight of the seeds or nuts.

Nutritional Value: A Comparison

Many consider cold-pressed oils healthier or of better quality because the extraction process does not involve high temperatures. Hence, the seeds or nuts' natural antioxidants, vitamins, and EFAs are intact. These oils are also characterised by a thick texture and a powerful smell, so they will beautifully accentuate the taste of meals.

The processing of hot-pressed oils passes through high heat, which fails to preserve most of the oils' nutritional attributes. Some possible negative effects include increased heat, weakening the proteins, altering the oil viscosity, and eliminating bioactive substances. Therefore, hot-pressed oils are normally less nutritious than cold-pressed oils and sometimes contain a certain amount of residual chemicals.

Cold Pressed Oil Benefits

Nutrient-Rich: Rich sources of antioxidants, vitamins, especially Vitamin E, essential fatty acids.

No Additives: Chemical and additives free.

Flavourful: It helps maintain the natural flavours and smell of foods, boosting their taste.

Healthier Option: Linked with many health benefits, including lowering of the bad cholesterol as well as enhancing the general cardiovascular health.

Hot Pressed Oil Benefits

Higher Yield: A larger quantity of oil is obtained from the same volume of seeds or nuts.

Longer Shelf Life: The refining and some chemical treatments can improve the oil's shelf life.

Cost-Effective: They are usually less expensive because they have better yields and are much more durable.

Which is Better?

Cold-pressed oils are the most recommended oils to use. They contain more of their natural nutrients and do not contain dangerous chemicals. For people who want healthy and natural products to use for cooking and massaging, cold-pressed oils are the most recommended.

Nonetheless, due to their cost-effectiveness and output, hot-pressed oils are still useful occasionally, particularly in commercial dishes and pastries. The decision finally depends on whether you want health, naturality, quality, price, and product longevity.

Final Words

Gaining some insights about cold-pressed and hot-pressed oils will assist you in selecting the best oils that you require for your health and cooking requirements. The former, such as cold-pressed oils, have better nutritional values and natural and appealing tastes to many, but the latter, hot-pressed oils, have higher output rates and longevity of shelf life plus lower price. On this basis, it is possible to choose the right type of oil for their further use.

Indeed, using cold-pressed oils in one's diet and daily life contributes greatly to one’s health; hence, investing is important. Select the right foods to incorporate in your meals to maximise the results of the food you prepare and cook.