Six Tips to Lower Your Cholesterol
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- Cut back on animal fats.
- Make friends with fiber.
- Eat your veggies (have one meatless meal a week).
- Be mindful of carbs
- Lose weight (if your overweight)
- Move more – get out of the chair or off the sofa.
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healthy habits
Today’s Health Tip ~ Does Alcohol Cause Cancer?
The Less You Drink the Better
We know that alcohol increases the risk for several cancers, including oral cancer, pharynx and larynx cancers, colorectal and esophageal cancers, as well as liver and breast cancers.
How does drinking alcohol increase a personās cancer risk?
There are many ways in which alcohol can increase a personās risk of cancer:
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- The ethanol in alcoholic drinks breaks down to acetaldehyde, a known carcinogen. This compound damages DNA and stops our cells from repairing the damage. This can allow cancerous cells to grow.
- Alcohol can affect levels of hormones like estrogen. These hormones act as messengers that tell our cells to grow and divide. The more cells divide, the more chances there are for something to go wrong and for cancer to develop.
- Alcohol makes the body less able to break down and absorb several important nutrients such as vitamins A, C, D, E, and folate. These nutrients help protect the body against cancer.
- The important thing to remember is that every time you drink, you increase your cancer risk. As with cigarettes and processed meat, there is no safe amount of alcohol.
Today’s Health Tip ~ Red and Processed Meats Increase Health Risks.
You Don’t Need to Eat Red Meat
There is an accumulated body of evidence shows a clear link between high intake of red and processed meats and a higher risk for heart disease, cancer, diabetes, and premature death.
Red meat has high amounts of protein, which helps promote muscle growth, and vitamin B12 to make red blood cells. For example, a 3-ounce serving has about 45% of the Daily Value (DV) of protein and 35% of the DV for B12. A serving of red meat is also a good source of zinc, which can help the body produce testosterone, and selenium, a powerful antioxidant. Plus, red meat is rich in iron. However, Dr. Hu says that you don’t need to eat red meat to get these essential nutrients. “You can get the same amounts ā and in some cases even more ā from poultry, fish, eggs, and nuts, and as well as by following a plant-based diet.”
Today’s Health Tip ~ Are You Familiar with Polyphenols?
Polyphenols are powerful antioxidants that can be found in a variety of foods. Some of the highest sources of polyphenols include:Ā Ā
- Tea and coffee ā One study showed that polyphenols in coffee and green tea could helpĀ prevent photoaging and hyperpigmentation. Just be mindful of how much caffeine your system can handle, or choose decaf when you can.Ā Ā
- Grapes ā Grape seeds, grape skin and grape juice contain polyphenols likeĀ resveratrol, phenolic acids, anthocyanins and flavonoids.Ā Ā
- Chocolate ā Beside antioxidants and vitamins, chocolate (especiallyĀ dark chocolate) contains flavanols, or a type of polyphenol. They reduce rough texture in your skin and protect against sun damage. So, rejoice in knowing that you can have a few ounces of chocolate a day! Just make sure it contains 60% to 70% cocoa.Ā Ā
Today’s Health Tip ~ Eat a South Texas Fav – Pinto Beans
Pinto beans might just be a healthier snack than you realize. Pinto beans are a great source of protein.They are fat free. Only one cup of pinto beans provides 1/4 of theĀ U.S.D.A.Ā recommended daily allowance of protein for adults. They are also salt-free–perfect for sodium-free diets. Pinto beans contain high amounts of the B vitamins thiamin, roboflavin and niacin. These are all necessary for growth and tissue building. Pinto beans are rich in fiber. Dietary fiber helps to stabilize blood sugar levels. Pinto beans aid in preventing heart disease due to their high levels of folate, magnesium and potassium.
š Today’s Health Tip ~ Pineapple’s Top Healthy Benefits
Health Benefits of Pineapple
- It may aid digestion – The enzymes in pineapple, known as bromelain breaks down proteins into their smaller building blocks of amino acids and peptides, and is active in both the acid environment of the stomach and the alkaline conditions of the small intestine.
- It may promote healing after injury – A number of studies suggest that bromelain helps reduce inflammation, swelling and bruising after injury or surgery.
- It may help relieve the symptoms of arthritis – Numerous studiesĀ have demonstrated how useful bromelain can be in the relief of the inflammatory pain associated with arthritis.
- It may support immunity – The anti-inflammatory properties of bromelain also appear to be valuable in helping modulate the immune system, and may be especially valid for those with auto-immune conditions.
- It may support the cardiovascularsyseem – Bromelain that appears to have value to the heart and circulatory system through its action on preventing or minimizing the severity of attacks of angina and transient ischaemic attack (TIA). Itās also thought that bromelain may break down the cholesterol plaque.
š Today’s Health Tip ~ Is Pumpernickel Break a Healthy Choice?
Pumpernickel Bread is Gut Friendly
PumpernickelĀ is a traditional German bread with a heavy texture and distinctive flavour. Made from wholegrain rye flour, pumpernickel is packed with stress busting B vitamins, plant compounds called lignans, as well as fibre. Traditionally made from a sourdough starter and a coarse wholegrain rye flour, pumpernickel is rich in resistant starch which supports gut health and lowers the breadās glycaemic index. Check labels, because many commercial varieties include wheat flour, molasses and yeast.
š Today’s Health Tip ~Making a Healthier Pasta
How can I make pasta healthier?
Recent research found that cooking pasta and then cooling it changes its carbohydrate structure, and increases a type of starch called ‘resistant starch’. This starch is resistant to our digestive enzymes, which are responsible for breaking them down to release glucose ā this normally causes an increase in blood sugar.Ā Ā Dr Denise Robertson, from the University of Surrey says thatĀ cooked-then-cooled pasta acts more like fibre in the body. This creates a smaller glucose spike (resulting in better blood sugar control), helps to feed the good bacteria in the gut and also means you absorb fewer calories from the same quantity of pasta.Ā When the leftover pasta in the study was reheated it became even richer in resistant starch, reducing the rise in blood glucose by an impressive 50%.
Is pasta safe for everyone?
When eaten in moderation, pasta may be enjoyed as part of a varied, balanced diet. However, pasta is made from wheat and therefore contains gluten, this means if you have coeliac disease or non-coeliac gluten intolerance you should avoid regular pasta and look for products which are specifically labelled āgluten freeā. Such products are typically made from brown rice, chickpea, green pea or buckwheat flour.
š Today’s Health Tip ~ Need an Energy Boost? Try Sunflower Seeds
Studies link the consumption of sunflower seeds to a number of health benefits, including lowering your risk of developing diseases like high blood pressure or heart disease. They also contain nutrients that can support your immune system and boost your energy levels. .. . Sunflower seeds contain vitamin E, flavonoids, and other plant compounds that can reduce inflammation.Sunflower seeds are a source of many vitamins and minerals that can support your immune system and increase your ability to fight off viruses. These include both zinc and selenium. While the high levels of protein in sunflower seeds already help boost your energy levels, other nutrients like vitamin B and selenium can help keep you energized.Ā
š Today’s Health Tip ~ Eating Papayas May Help You to Live Longer
Papaya is a tropical fruit that provides antioxidants, vitamins, and minerals that contribute to a longer, healthier life. It is one of the best fruits to eat on a regular basis.Ā Its vitamin A, C, and E content helpĀ manage inflammation, as well as an enzyme it contains called papain. Papain has been known to help aid in digestion and has been used medicinally to help relieve constipation and bloating.Ā Papayas also contain beta-carotene, which is an antioxidant known to have many health benefits. One study. Ā . .Ā Ā found that beta-carotene-rich diets may help men prevent prostate cancer. Papayas are also rich in fiber, potassium, vitamin K, and choline. These nutrients and vitamins give papaya its power in helping to lower inflammation, aid in managing diabetes, helping to reduce cancer risk and risk of heart disease, and helping to fight age-related macular degeneration.
