Cardiovascular Disease And The Role Of Omega-3 Essential Fatty Acids

By Lee Cole

DHA supplements are certainly something you need to consider, if you're interested in avoiding cardiovascular disease. DHA is short for docosahexaenoic acid, and it's one of the many omega-3 essential fatty acids. Omega-3's are essential to good heath. Although DHA is the most prevalent fatty acid in the brain, it's also seen to play a large role in avoiding cardiovascular disease. Not only DHA plays this role, but all omega-3 fatty acids are important when it concerns your heart health.

Omega-3 Fatty Acids and Cholesterol

One diet that is high in omega-3's is the Mediterranean diet. Individuals who follow this diet are apt to have high HDL, or "good" cholesterol. One reason is the Mediterranean diet has a fair amount of fish in it. This is further held up by the fact that Eskimos also are apt to have high HDL cholesterol. They also eat a lot of cold water, fatty fish. These fish tend to be very high in omega-3 fatty acids. You might not want to eat halibut or tuna every day, but you can take fish oil supplements. Numerous studies have shown that these supplements reduce triglyceride levels. In addition to fish, walnuts are recognized to be high in omega-3 fatty acids.

Omega-3 Fatty Acids and Blood Pressure

There have been several studies which have shown that diets high in omega-3's or even fish-oil supplements, can lower high blood pressure. You don't want to self-medicate, however. High Blood Pressure is a serious condition. Make sure you get your doctor's approval before you do anything.

Coronary Disease and Omega-3 Fatty Acids

It's been shown time and time again that diets low in saturated fats and high in monounsaturated and polyunsaturated fats (this includes omega-3 efas) help prevent heart disease. There is a lot of clinial evidence that fish-oil, which is high in EPA and DHA (two types of omega-3 essential fatty acids) help reduce instances of heart problems and cardiac event. In addition, fish oil has been shown to have a very good positive effect on lowering triglycerides, risk of death from heart disease, stroke, and abnormal heart rhythms. Fish-oil has also been proven to help mitigate and treat hardening of the arteries through slowing the development of plaque and blood clots.

In other words, fish oil, which contains considerable amounts of EPA and DHA, is really healthy for you. Since with DHA you get a double whammy effect of helping your heart and brain, you probably want to consider DHA supplements in what you eat. As in all things medical, talk to your doctor first.



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Want To Lower Your Cholesterol? Try Oranges And Grapefruits

By Miranda Laranjo

In the United States, it is estimated that nearly 20 percent of all adults suffer from some degree of high cholesterol. With much public health focus upon the risks of cardiovascular disease, there is a drive in our society to find ways in which to promote a healthier outcome without significant prescription medication usage.

To prevent life threatening cardiovascular events, there are a variety of diet, exercise and lifestyle choices that must be made. The ultimate goal, however, should be to reduce blood cholesterol levels. With this information in mind, many adults are focusing upon natural methods in which to promote a healthy lifestyle, consuming more fruits and vegetables.

When choosing fruits and vegetables, it is important to understand that specific types of fruits may have a more advantageous impact on the lowering of blood cholesterol when compared to other types of fruits. In fact, the specific consumption of flavanoids and limonoids, found in citrus juice, may be the key component of food that naturally reduces cholesterol. In fact, the flavanoids found in oranges and grapefruits, known as hesperetin and naringenin, respectively, may be the two most profound natural components in the fight against high cholesterol. To be effective, however, it is necessary to consume three servings of these fruits per day, over a four week period.

If your physician has advised that your LDL cholesterol levels are too high, it is important to find ways in which to reduce those levels. With proper diet and exercise, you can manage your cholesterol levels more appropriately and reduce your risk for a cardiovascular health complication. For immediate results, consuming three servings of oranges or grapefruits may provide a powerful impact. However, for some cardiovascular patients, especially those with ulcer or prior gastrointestinal complications, the consumption of high levels of citrus fruits may lead to other health complications. For this reason, ask your health-care professional about the use of liminoids and flavanoids in your cholesterol-fighting diet.

With cardiovascular disease a leading health concern in the United States, many adults are turning to natural ways in which to promote health. Since cholesterol levels are significant in the gateway to cardiovascular disease, it is important to manage your cholesterol levels in a smart way by consuming healthier food choices. If your physician clears your use of citrus fruits, try consuming three servings of oranges or grapefruits, over a four week period, to lower your LDL cholesterol levels significantly.



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Why Omega-3 Fatty Acids Are Essential For Your Heart

By Peter Bertonich

Recently I've written a lot about the health benefits of
taking fish oil supplements, or what is also known as Omega
3 supplements. Lets look today at the heart benefits of fish
oil supplements.

The Jan/Feb issue of Sports Health, A Multidisciplinary
Approach, has published the results of a new study.
It was a study of the heart benefits of taking fish oil
supplements, or essential fatty acid supplements, the main
component of which is fish oil.

There were 36 pro football players who took part and they
took either omega 3 fish oil supplements or else a placebo.
The fish oil capsules they took contained 2560 mg of omega-3
fatty acids (650 mg EPA and 450 mg DHA in each capsule.)

The study, or it's results, backed up the conclusions of so
many other studies that supported the health benefits of
Omega 3 fish oil supplementation that increased the levels
of essential fatty acids in the diet.

The results were good. HDL levels (good cholesterol) went up
while LDL (bad cholesterol) went down.

And triglycerides went down too, an excellent result.

Now this isn't the first fish oil supplements study to
confirm a link between improved heart health and the intake
of more fish oil, or Omega 3 fatty acids. There's now many
studies that confirm the heart benefits of fish oil
supplements.

And the American Heart Association also recommends that we
all take at least a gram a day of EPA and DHA and that if we
have elevated triglycerides that this be increased.

So now that you know how important taking sufficient Omega 3
fats in your diet is, how do you increase your intake? By
using the very best Omega 3 fish oil supplements.

Be aware that not all Omega 3 supplements are created equal.
There are issues with both the quantity of DHA in each
capsule as well as the purity of the fish oil, some fish
oils being contaminated with heavy metals and PCBs and
mercury. These are only small amounts but the best fish oil
capsules contain higher levels of DHA than most others and
undetectable levels of contaminants.

So anyone at risk of heart related health problems should be
taking the very best fish oil supplements. That's you.


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LDL Cholesterol - The Heart's No.1 Enemy

By Ned Dagostino

Cholesterol is a vital element for our health and
well-being. There are two basic types of cholesterol: HDL
cholesterol is good for our health, LDL cholesterol is bad
for our health.

The LDL cholesterol and HDL cholesterol levels are
maintained within a normal range by the body's natural
regulatory mechanism. Sometimes this regulatory mechanism
malfunctions, or maybe the body is flooded with cholesterol
by ingestion. In any case the blood cholesterol level
exceeds the normal range. This leads to a serious condition
which can lead to severe health problems.

LDL means 'fatty proteins of low density'. This in turn
means that LDL cholesterol tends to be loose and thick. LDL
cholesterol circulates with the blood and sticks to the
inner walls of the blood vessels, forming plaque and
gradually reducing the vascular passage. This condition is
called arteriosclerosis which results in atherosclerosis,
meaning degeneration of the blood vessels.

Blood backs up from this point leading to high blood
pressure which severely stresses the heart. Worse, small
bits of the LDL cholesterol blockage can get dislodged and
flow down with the blood. If these bits of LDL cholesterol
enter a capillary, which is a very fine blood vessel, the
capillary gets blocked starving the areas served by the
capillary network of vital blood. If this happens in the
brain, then areas of the brain just shut down leading to a
form of paralysis called a 'stroke'. If the blood flow to
the heart itself is cut off, a heart attack occurs possibly
leading to a fatality. These are just two situations which
can occur when LDL cholesterol exceeds the normal limit.
There are a great number of similar situations, collectively
called cardiovascular disease, which are directly linked to
the excessive LDL cholesterol level.

Heart disease can be prevented, or the risk of getting it
can be reduced, if we follow some very simple health
guidelines. The first is to counterattack the invasion of
LDL cholesterol into the body. LDL cholesterol gains entry
into the body with the food we eat. So you should mount a
watch on the kind of food you eat. Saturated fats are heavy
with LDL cholesterol and must be shunned. You can and should
include the healthy fats into your diet (e.g. omega-3 fats
found in fish) because they actively help to reduce the bad
LDL cholesterol. lots of water helps the circulatory and
excretory functions of the body, which at once improves
health and eliminates the bad LDL cholesterol.

Change your cooking medium from heavy saturated fats to
unsaturated fats and oils. Virgin olive oil is good for your
heart. These dietary changes will be very beneficial in your
battle against heart disease.

Cigarette smoking is bad for health. It harms the body in
more than just one way. Smoking increases the level of LDL
cholesterol. So quit now and your LDL cholesterol will be
gone tomorrow! The steps outlined in this article are very
easy to implement. You will avoid the risk of heart disease
if you follow them.

Medical research shows that stress leads to LDL cholesterol
buildup. Lowering your stress level will lower your blood
LDL cholesterol too. The moral of the lesson is that you
should relax more often, give up those activities that add
to your stress, and pick up those activities that reduce
your stress.

To sum up, LDL cholesterol can be controlled by eating foods
which are free of saturated fats, exercising, quitting
smoking and ridding yourself of stress. The worst thing you
can do is to panic about high LDL cholesterol levels. This
article is meant to educate you about the cause and
prevention of heart disease, not scare you. Use what you
have learnt in this article to control the LDL cholesterol
situation. Once that is under control, you can say that the
risk of heart disease is under control.

So, have you had your cholesterol tested lately?

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High Blood Pressure - Does Race Play a Part?

There are many different things that can put you at a greater risk for high blood pressure. If there is something in your life that makes it hard for your heart to work the way that it should, you are going to experience high blood pressure, even if you are doing some things in a healthy way. However, one of the things that has long been felt by many in the medical community to be a factor in high blood pressure is your race. It has long been thought that there are some genetic factors that make one race more apt to have high blood pressure than another. While this might be true, there are certain things that you should try and do for yourself no matter what race you are.

First of all, a big part of high blood pressure is the foods that we eat. If you come from a racial background that richly celebrates every occasion with meals that are high in fat and cholesterol, your entire family is going to see that they might have problems with high blood pressure. This might be something that is linked to race, because different races celebrate things in different ways, and the traditional cooking is much different from place to place, as well as from race to race. If you belong to a culture that has a tendency to eat foods often that are high in fat, you might want to consider changing the way that you cook on a day to day basis. If you still want to participate in your family functions and eat the foods that everyone else is eating, it is okay as long as this is only practiced in moderation. If you can cook for yourself every single day and eat foods that are low in fat and cholesterol, you are going to have a better chance of lowering your own high blood pressure. You can also encourage your family to use low fat substitutes when they are celebrating. Exercise plays a role as well.

Certain blood pressure conditions are prevalent with certain races. If you are black or Hispanic, make sure you keep your blood pressure in check A number of more serious health conditions can occur if high blood pressure is not addressed, so if you are at risk, monitor it carefully, eat well, and exercise often. By doing these things, you can prevent high blood pressure, no matter what race you may be.

Foods That Are Good For Your Cholesterol

We hear them preached everywhere, every time.. Eat good
cholesterol foods and reduce your figure. When it comes to
cholesterol, we all know that there are "good" ones and
"bad" ones, with HDL being the good type and LDL the bad
type. The problem is how to stick with the good one and get
rid of the bad one? It's a rather complicated subject, so
let's start..

Cholesterol is essential to human life, but high levels in
the bloodstream are associated with heart disease and
stroke. Specifically, high levels of LDL and low levels of
HDL are dangerous. LDL becomes hardened and forms plaque
that builds up in the arteries, slowing blood flow. HDL has
the ability to gather up excessive amounts of LDL and carry
it back to the liver.

We don't exactly eat HDL or LDL, it forms in the body. Some
of the foods that we eat do contain cholesterol, such as
eggs, dairy and animal fat. Plant oils and fats contain a
cholesterol-like substance called phytosterols. They help
lower blood cholesterol levels. Saturated and trans-fats
contribute to high LDL, as do simple carbohydrates, such as
sugar and white flour.

In general, good cholesterol foods are foods coming from
plants, because of the phytosterol they contain. Most animal
meats are not good when it comes to cholesterol, except fish
(especially deep sea fish) because they contain Omega-3
fats, which are found in canola oil as well.

One good plan to control LDL levels is including a lot of
vegetables, fruits, whole grain foods (such as oatmeal) and
fish into your daily diet. One daily bowl of oatmeal has
been shown to reduce LDL levels.

It's a healthy decision to use olive or canola oil when you
cook or bake, rather than lard or saturated fat. It has been
determined that eating certain nuts decrease risk of heart
disease. So, eat some of them every day when you can:
hazelnuts, walnut, almonds, pecans, pistachios and peanut.
An ounce a day is recommended, provided you're not allergic
to them, of course.

Another thing you can try is replacing your coffee or soda
with green tea. Green tea has many benefits related with
health, and one of them is its LDL lowering capability. If
you can't stand the original taste of green tea, don't use
processed sugar. Use honey or raw cane sugar instead.

Try taking lots of different antioxidants in your daily
diet. When cholesterol in your body becomes oxidized, they
form hard plaques in the arteries, which are very dangerous.
Antioxidants such as green tea, vegetables and fruits help
preventing this process from happening.

If you have to eat meat or poultry, make them lean cuts.
When you have to take dairy products, make sure to choose
reduced fat products made with skim or low-fat milk.

All in all, it's not difficult at all to switch from your
regular diet to good cholesterol foods. It's just a matter
of taking the right decision on what you eat.

Become A Pro In Shrimp Dishes!

Shrimps are no longer considered as a dish reserved for the
special occasion only. Now in almost every home it is cooked
regularly. The reason behind its popularity is not only the
fact that it tastes good and is easy to prepare but it is
healthy as well. For instance, less than 85 calories are
gained with 3-ounces of shrimps. Although it is known to
contain high dietary cholesterol, it doesn't increase blood
cholesterol.

Easy shrimps recipes are widely available that can help you
in preparing a shrimp dish. You can easily prepare tasty and
healthy shrimps with these recipes. A perfect shrimp dish
not only depends on the recipe used but the quality and
quantity of shrimp as well. The most popular type of shrimps
in the market is white, brown and pink shrimp. You will also
find jumbo, rock and tiger shrimps.

Shrimps are available on count per pound basis in the
market. The more the number of shrimps, the smaller their
size is. It is advisable to consider pound per person when
ordering for shrimps. Also, you should buy frozen shrimps
and later defrost them. When about to prepare a shrimp dish,
make sure to thaw the shrimps in your refrigerator before
using them.

You don't need high cooking skills for cooking shrimp.
Depending on the recipe you will either be required to cook
through boiling, cooking within the recipe itself or cooking
partially in advance.

Before providing you with an easy shrimp recipe, here are few
tips that one can follow to cook perfect tasty shrimps. The
most important tip is not to let the shrimp overcook
otherwise the shrimp will dry-up and becomes rubbery. In the
boiling method, the shrimp will rise to the top of water to
signal its done. Secondly, sometimes your shrimp smells off a
little-bit. If it is still fresh from the market then simply
rub the shrimp with baking soda and let it stay in the
refrigerator for about ten minutes. Then rinse it thoroughly
and remove the soda completely. Note that if it is giving
off a strong ammonia odor then it is time for you to throw
it away and not use it. Peeling shrimp off when raw is
easier than when cooked.

Below is an easy shrimp recipe that you can follow :

Ingredients needed:
a. 3 tbsp of garlic minced
b. cup of lemon juice
c. 2 tbsp of olive oil
d. cup of parsley(freshly minced)
e. tsp of salt
f. tsp of pepper
g. 1- pounds of cooked shrimps

Place oil and garlic in skillet over medium heat until
fragrant. After this add parsley, lemon juice, pepper and
salt. Transfer to a large bowl and add shrimps. Serve when
chilled.Enjoy!

Cholesterol Normal Range - How To Stay Healthy

If you have worked hard over the past few months to lower
your cholesterol levels, you want to ensure that you keep it
within the cholesterol normal range that is considered
acceptable. Simply put, in order to stay fit as you age, you
will want to continue to monitor your cholesterol levels,
eat a proper diet and exercise regularly.

Once you have determined which diet is helping you control
your cholesterol normal range, stick to that diet with
determination. Snacks now and then are not completely off
limit, as long as you don't indulge excessively. Your
primary problem might have been over eating the bad choice
foods. So resist the temptation of falling back into
unhealthy habits, and continue the good work.

To keep within cholesterol normal range your exercise
routine should be kept up too. Getting used to daily
exercise is not easy initially and once you start missing
your exercise sessions, you may find yourself getting back
to your old routine. So every time you feel like missing a
session, recall how hard it was to make exercise part of
your daily routine. Also, a bit like your diet, do exercises
that you will enjoy (or dislike least if you really are
averse to exercise). Check with your doctor if you are
starting exercise for the first time.

It's important to maintain a routine of good health habits.
Even though you have successfully gotten into a cholesterol
normal range for the time being, there is still the
possibility it can rise again. Remember how good it feels to
have your health and vitality back whenever you're tempted
to cheat.

If you are one of those people who find it hard to maintain
cholesterol normal range levels, consult your doctor for
some medication. Not all cholesterol levels can be lowered
easily. Sometimes medication is necessary, especially when
cholesterol is produced in excess in the body. It's also
necessary when you've had a heart problem, and when natural
ways to reduce cholesterol take too long.

Poor diet could hinder the effectiveness of any medication
you take, so make sure that you maintain a good diet along
with intake of medication to lower cholesterol. By
maintaining a cholesterol normal range, it is also good for
the heart, and keeps you fitter and younger for a longer
time. In fact, most doctors that prescribe medication will
insist that you combine a healthy lifestyle with the
medication rather than rely totally on medication.

In order to have a healthy cholesterol normal range, you
must exercise and eat only healthy cholesterol friendly
foods that you enjoy. When you balance the correct foods
with exercise you will find that you not only look better,
but feel better as well.

LDL Cholesterol And Heart Disease

Cholesterol is a substance that is found in our blood. It is
usually associated with other substances, notably the
lipoproteins named LDL and HDL. The association with HDL is
good for our health whereas the association with LDL is bad.
Let us find out how these associations actually affect our
health and how we can guard against their adverse effect on
our health.

HDL cholesterol is beneficial to the body and must be
transported to all parts of the body by the bloodstream,
whereas LDL cholesterol must be eliminated from the body via
the very same bloodstream. The body has a mechanism to
regulate the levels of LDL cholesterol and HDL cholesterol
in the blood. Bad eating and lifestyle habits cause the
cholesterol levels to exceed the normal healthy bounds thus
overloading the regulatory mechanism. If this condition
continues for a long time our health is jeopardized.

LDL cholesterol tends to stick to the inner walls of the
blood vessels it moves through. The coating reduces the
blood flow through the affected vessels. This means poor
circulation which translates to poor health. The coating may
increase to an extent where the blood vessel is severely
constricted. This condition is known as arteriosclerosis.

If this situation carries on for a long time, the blood flow
is obstructed and the blood pressure increases leading to
overloading of the heart. The plaque can accumulate to such
an extent that it completely blocks the blood vessel, or it
may get dislodged from one location and lodge itself in a
narrower blood vessel, like a capillary, creating a blockage
there. Blood supply is choked off at that point, and leads
to blood starvation in the region beyond the blockage.

If this blood starvation occurs in a critical area of the body,
as for example in the brain, then we get a crisis. The
affected area of the brain shuts down and this leads to a
'stroke' wherein the body experiences paralysis in those
areas controlled by the area of the brain which has shut
down. If the blood vessels of the heart are affected by
blockage, then we get a critical situation known as a heart
attack. All this is due to an excess of LDL cholesterol in
the blood.

The best way to recover from this situation is to help the
body to regulate the amounts of HDL and LDL cholesterol. We
can do this by changing over to a low-fat diet, free of
foods that are rich in LDL. Some fats, like the omega-3 fats
found in fish, are actually helpful in reducing LDL
cholesterol. So we should include fish in our diet. Drink a
lot of water to increase blood circulation and excretion.

Check the medium your food is cooked in. Stop using
polyunsaturated vegetable oils because they change to
trans-fats on heating, and trans-fats are harmful for
health. Use olive oil instead, because it is a good cooking
medium. Just this much is good enough to bring about a
drastic reduction of LDL cholesterol.

Smoking actually helps to elevate the LDL cholesterol level
in the blood. Give up smoking and see the LDL cholesterol
beat a hasty retreat. Follow the other steps in this article
to ensure your freedom from a dangerous heart condition.

A stressful lifestyle adds fuel to fire if you have an
excessive LDL cholesterol level. Tension adds to the high
LDL cholesterol situation, whereas a tension free lifestyle
actually goes a long way to decreasing the LDL cholesterol
level.

If you (or a near one) suffer from a high LDL cholesterol
level, don't get all stressed about it. That will be
counter-productive. You should be positive instead. You can
do a lot to bring the LDL cholesterol levels down to normal.
Start having a good, healthy and balanced diet. Increase the
amount of your activity. Start exercising, and continue to
do so regularly. Stop smoking altogether. Not only will your
bad cholesterol level get itself back to where it belongs,
but your exposure to heart attack and stroke will disappear
as well.

How To Keep Bad Cholesterol In Check

Cardio-vascular diseases top the list of major diseases the
world over. Medical experts opine that a high cholesterol
level in the bloodstream is the single major causative
factor in this group of diseases. So what causes high levels
of cholesterol in the blood, and what can you do to prevent
that from happening to you? Let's find out.

There is good cholesterol and there is bad cholesterol. The
good cholesterol is called HDL and is required for healthy
tissue growth and general health. The bad cholesterol is
called LDL and accelerates tissue degeneration, leading to
general poor health and some specifically dangerous
conditions. The body itself regulates the level of both
these types of cholesterol in the blood. You can unknowingly
work against the body in this critical function and fall
into the clutches of various real dangerous illnesses, or
you can choose to act wisely and help the body to regulate
these substances so that you are healthy naturally.

A high level of cholesterol is no disease in itself. The
actual diseases are born out of this condition. When there
is an excess of bad cholesterol in the blood, the
circulatory system gets stressed and consequently the heart
is strained. This leads to clogging of the arteries, a
condition known as atherosclerosis. That apart the heart
also begins to falter, a condition known as cardiac
arrhythmia. High blood pressure, stroke, and heart attack
are results of the condition brought on by high levels of
LDL in the blood. So keeping LDL in check will protect you
from these diseases. If you already have any of these
problems, keeping a check on LDL will reduce their severity.

The first step is dietary vigilance. Reduce those foods that
contain a dangerously high amount of cholesterol. Fatty
foods and animal products are notorious for their
cholesterol content. Such foods are oils, dairy produce,
poultry produce, and meats. Reduce your intake of sodium and
foods containing a lot of sodium because it is known to be
responsible for aggravating the cholesterol level in the
blood.

A sedentary lifestyle is equally bad news. Inactivity makes
the circulatory system sluggish, and the evacuation of LDL
is impaired. So the LDL accumulates to dangerous levels. The
American Heart Association has advised a minimum of thirty
minutes of exercise every day to keep heart disease at bay.
You are free to do it in one spell or to spread it over two,
three or more spells. Be regular in exercising. Thirty
minutes every day means thirty minutes every day, come rain
or shine! Maintain a comfortable exercise schedule. Don't get
carried away and strain yourself. Jogging, going for long
walks, cycling, and swimming are favored exercises. Make
exercise a part of your lifestyle. Be moderate, be
comfortable, be sensible!

Cigarette smoking is favored by a large number of people.
This habit is definitely injurious in general and especially
for people who suffer from elevated cholesterol levels. Even
exposure to secondary smoke can aggravate the level of bad
cholesterol in the blood. So stop smoking yourself, and
avoid frequenting places filled with cigarette smoke.

Hereditary and genetic factors may also be the prime cause
of high cholesterol levels in the blood. Sometimes it's not
what you eat that causes high cholesterol levels. It's just
the way you're built that does it! The body has natural
mechanisms to control cholesterol. If these mechanisms
break down then you're going to see high cholesterol levels
in your blood. Consult your physician and he will prescribe
appropriate medication which suits your personal
requirements.

Excessive levels of LDL in the bloodstream can have dire
consequences on your health, your lifestyle, and your
longevity. Before you are forced to make drastic changes in
your lifestyle by your doctor, it is better that you prevent
the situation from getting out of hand while you can do so
at your convenience. You may have to alter or moderate your
lifestyle a bit now. Make exercise a part of your schedule.
Go easy on fats and animal produce. Don't smoke. Choose good
health over bad health - keep those LDL levels in check!


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