Green Tea for Cancer Prevention: Promotes Cardiac Health and Aids in Weight Loss

Researchers at the University of Kansas identified the main antioxidant in green tea is EGCG, which is considered to be hundred times more powerful than Vitamin C and twenty five times more potent that Vitamin E in protecting DNA from damage and thereby reducing the risk of developing cancer. Further Green tea leaves are loaded with Vitamin K which is essential for blood clotting and improving liver health. Always drink green tea in the traditional Asian technique to enjoy the taste and its benefits.

Green Tea protects against
Cancer

Green Tea Prevents Cancer: Benefits of Green Tea in Cancer Prevention

Green tea has been beneficial in the management of wide range of cancers. In a large scale cross-sectional study conducted in China, it was observed that men and women who consumed green tea at least once a week for six months had lower rates of rectal, colon and pancreatic cancer compared to those who didn’t drink the tea at all. Also researchers have suggested that green tea can be potentially beneficially in management of breast cancer, stomach cancer and skin cancers.

Green tea is loaded with an anti-oxidant, a polyphenol EGCG (epigallacatechin-gallate), which is considered to be loaded with potent anti-cancer properties. EGCG signals cancer cells to undertake programmed cell death (apoptosis), as per a study in Ohio’s Case Western Reserve University.

In addition, Green tea prevents the production of urokinase, an enzyme which stimulates cancer cell regeneration, as per a research study conducted in Ohio Medical College.

Green Tea promotes
Cardiac Health

Green Tea for Cardiac Health: Green Tea for Teeth

As per test tube studies conducted in Japan, green tea suppresses the damage caused by LDL cholesterol which results in formation of plaques on the arteries. This beneficial action of Green Tea helps in promoting cardiac health.

Green tea is also loaded with fluoride, which has an antibacterial effect and prevents tooth decay. This trace mineral reacts with the enamel of the tooth and makes it 50-70% less susceptible to decay or gum damage and helps get beautiful white teeth.

Green Tea for Weight Loss: Treating Obesity with Green Tea
In a set of separate studies conducted on laboratory rats, it is observed that green tea is beneficial in burning down fats and also effective in controlling cholesterol levels in the blood.

Though no long term studies are conducted on humans, in two separate studies conducted in Japan, the findings were promising,

In the first study it was observed that twelve week of consumption of green tea extract (catechin, an antioxidant) aided in weight loss and helped in controlling obesity.

In another study to observe the benefits of green tea extract in reducing weight, it was observed that men with consuming green tea extract in combination with caffeine burned down more calories of energy per day, then compared to individuals consuming only green tea or only caffeine.

Directions to Use Green Tea: Asian Technique to Prepare Green Tea

There is a unique way in which green tea is prepared. Following this technique helps accentuate the delicate flavor of green tea.

• Boil a cup of water and then pour the hot water on a teaspoon of green tea leaves.
• Let the mixture brew for a few minutes (about two to four minutes)
• Now strain and drink when warm.

Avoid drinking boiling hot green tea, as boiling water can cause damage to the throat and esophagus, resulting in increased risk of developing cancer. Drinking tea in the traditional Asian Technique is very helpful and healthy. 

Lose Weight Quickly with Oats: Health Benefits of Oatmeal Diet Plan for Weight Management

Being over weight not only has cosmetic implications, but medical implications as well. Sedentary lifestyle, no exercise, erratic meal times, consuming too much of processed and refined foods and stress contribute to unhealthy weight gain. It is very essential to detoxify the body, shed the unwanted and unsightly pounds of superfluous fat and feel fit and healthy. Oatmeal is an excellent food that helps you eliminate pounds of fat easily. An oatmeal diet plan will help you lose nearly 2 to 5 pounds per week. Ediets review suggests that a food plan for individuals unable to cook their own food is also beneficial in weight loss.

Oats can help lose Weight

Oatmeal Diet for Weight Loss: Oats help in Weight Management

The oatmeal diet incorporates varying amount of oats. Usually, people embarking on to an oatmeal diet eat only oatmeal for the first whole week. However, a diet based on one single food, is called a fad diet, which does not take care of the health of the individual. Thus, an exclusive oat diet should not be had for more than 3 to 5 days. Make sure, you have minimum 1200 calories each day, after the first 5 days of consuming only oatmeal.

Being low in fats and rich in soluble dietary fiber, it can form an integral part of the weight losing program. Also, oatmeal is a good source of complex carbohydrates, proteins, and iron, which helps you lose weight but and also wards off various health related disorders such as: atherosclerosis, angina, hypertension, gall stones, diabetes and cancer.

Health Benefits of Oats: Oatmeal Diet Benefits 

• Oatmeal lowers your appetite; it is packed with complex carbohydrates and dietary fiber, thus, making you feel fuller for longer.



Oatmeal protects against
cardiac disorders

• Oatmeal reduces the serum cholesterol level, and wards off cardiovascular disorders. It can diminish levels of LDL or bad cholesterol and increase the level of HDL or good cholesterol.
• Oats are known to be packed with loads of anti oxidants, particularly lignans that stave of the development of cancer.
• A diet rich in oatmeal helps reduce the LDL cholesterol, which are considered bad for cardiac health without affecting HDL cholesterol and has been demonstrated to be as effective as cholesterol lowering medication.
• Oatmeal is an excellent source of low glycemic carbohydrates and helps maintain stable blood glucose levels.

 Oatmeal Diet Plan to Lose Weight: Weight Management with Oats

 Here is a simple diet program which can help in quick weight loss using oats in your diet

  Breakfast  

• ½ a bowl of oats
• ½ cup of low fat milk
• 2 prunes
• Mid-morning Snack
• ½ cup of fruits (cherries, blueberries, apple, strawberries, oranges and grapes)

Lunch  

• ½ a bowl of oats
• ½ cup of yogurt
• 1 bowl of baked green beans

Snack
 ½ cup of fresh, raw vegetables (carrots, tomatoes, bell peppers, celery and cabbage)

Dinner 

• ½ cup oatmeal
• A bowl of salad
• 1 serving of fish or legumes

For the next 30 days, continue to have ½ cup of oatmeal, 3 times, with your daily diet plan.

 After 30 days, resume your normal diet, but, you must have 1 to 2 helpings of oatmeal everyday. Limit your intake of fats, refined foods and processed-packaged foods.

Facts about Blood Cholesterol:Diet Recommendations to Lower Cholesterol

Cholesterol is important and integral for ensuring a healthy life. As per the American Heart Institute, about 75 percent of cholesterol is generated in the body, whilst about 25 percent is made available from the food that we consume. The focus of a healthy heart diet should be to reduce the levels of LDL ( or bad cholesterol) and improve the levels of HDL ( or good cholesterol) in the body. Simple dietary tips and lifestyle modifications can help control the level of LDL in the blood. Reducing the intake of unhealthy trans fats and consuming a balanced and nutritious diet is the key to ensuring cardiac health. This article provides insight into the dietary strategies to lower the levels of blood cholesterol.

Facts about Blood Cholesterol: Cholesterol for Health

Cholesterol is often misinterpreted
as harmful component

Cholesterol, often portrayed as an evil compound, is actually quite essential for the production of various hormones, and bile acids, and is an important component of the cell membranes.

 

However, higher than normal levels on cholesterol in the blood, are harmful. Diets high in cholesterol are associated with the risk of developing atherosclerosis, hypertension, stroke, cancer and coronary artery disease.

 

Statistics about serum cholesterol level that you ought to know:

 

• The total blood cholesterol level should be less than 200mg/dl (milligrams per deciliter).
• LDL cholesterol or ‘bad’ cholesterol should be less than 130 mg/dl.
• HDL cholesterol or ‘good’ cholesterol should be more than 35 mg/dl.
• Triglycerides level should be less than 150 mg/dl.

Diet Recommendations to Lower Cholesterol: Diet to Control Cholesterol Levels

 

Cholesterol levels and ratios can be improved by making certain dietary changes and making a conscious effort to include particular heart-healthy foods. Here are certain foods that need to be avoided in order to lower the cholesterol levels in blood. Reducing your overall cholesterol intake and dietary fat intake will enable you to achieve optimum cholesterol levels with ease.

• Animal Foods ( espeically non vegetarian diet)  that you ought to stay away from are – beef liver (331 mg per 85 grams), egg yolk (213 mg in 1 large egg), prawns (166 mg per 85 grams), beef lean (73 mg per 85 grams), chicken breast (72 mg per 85 grams), and turkey (73 mg per 85 grams).
• Red meat should be consumed infrequently, and in very small portion sizes.
• Poultry and eggs ought to be consumed 0 to 3 times per week.
• Saturated fats (butter, clarified milk fat, and margarine), animal fats, trans fats (biscuits, cookies, and pastries), and hydrogenated oils must be eliminated altogether from the diet. These are loaded with cholesterol, and as a consequence of consuming large amounts of these foods, the cellular membranes become less fluid in nature. Research states that an alteration in the cell membrane structure results in the development of virtually any disease.

Foods to Lower Cholesterol Naturally: Diet for Cholesterol Control
Whilst avoiding the foods mentioned in the list above, it is crucial to incorporate certain foods that are considered beneficial for the heart and also help in controlling cholesterol levels. These foods include,

Flax Seeds are beneficial
to lower cholesterol levels

• Fish provide omega 3 fatty acids which are beneficial for the heart.
• Incorporate olive oil in to your daily cooking. Olive oil comprises of mono-saturated fatty acids. It also contains lots of anti-oxidants and offers abundant health benefits. Olive oil lowers LDL, and increases HDL. Furthermore, it also prevents oxidative damage to LDL and helps in better control of serum triglycerides. Flax Seed oil is also considered beneficial in lowering cholesterol levels in the blood.
• Remember to consume milk and its products in moderation, and choose only the low fat varieties. 250 ml of whole milk contains 33mg of cholesterol, while low fat varieties contain 18 mg, and skimmed milk contains 4 mg.

This list of foods and do's and don'ts will keep cholesterol levels in control and also prevent complications related to cardiac disorders.

High Density Vs Low Density Lipoproteins: Dietary Management of hypercholestrolemia

For every 1 % drop in the LDL (low density lipoprotein or ‘bad’ cholesterol) level, there is a 2 % drop in the risk of developing a heart attack. Also, with a 1 % increase in the HDL (high density lipoprotein or ‘good’ cholesterol) level, there is a 3 % to 4 % diminution in the heart attack risk.

Understanding LDL and HDL

Cholesterol is a fatty substance in the body that serves several vital functions. Cholesterol is transported in the blood via lipoproteins. The major lipoproteins that transport cholesterol are HDL, LDL, and VLDL.

LDL and VLDL (very low density lipoprotein) are responsible for transporting cholesterol from the liver to the body cells, and an elevation of these lipoproteins is associated with the development of atherosclerosis (plaque formation within the arteries, leading to arterial constriction), the principal cause of heart attack.

In contrast, HDL, returns cholesterol to the liver; and high levels of HDL, is protective against heart attack.

Clinical manifestations of hypercholesterolemia or elevated cholesterol

• High levels of cholesterol could go undetected for long periods of time, since elevated blood cholesterol is usually without any symptoms.
• However, hypercholesterolemia leads to atherosclerosis, which is associated with hypertension (high blood pressure), angina (chest pain), diabetes, and heart attack.

Causes of hypercholesterolemia

• Hypercholesterolemia occurs usually due to increased manufacture of cholesterol within the liver.
• There is a strong link to the dietary intake and lifestyle factors.
• High intake of saturated fats is greatly associated with raised blood cholesterol
• A sedentary lifestyle with zero exercise in another contributing factor.
• There is also a strong genetic predisposition to the disorder.

Dietary management for elevated cholesterol levels

1. Step up your consumption of dietary fibre: Fibre exerts a lot of beneficial effect, and helps manage hypercholesterolemia efficiently. Fibre helps lower cholesterol levels by binding to the bile acids and removing them from the body via feces. Excellent sources of fibre are – whole grains (oats, oat bran, rice bran, amaranth, and buckwheat), fruits and vegetables. Fruits exercise a powerful effect on the raised level of cholesterol, due to their strong anti-oxidant value and due to the presence of soluble fibre called pectin. Pectin helps lower cholesterol levels by decreasing the absorption and reducing the synthesis of cholesterol. 2 pieces of fruit per day, contains adequate pectin to reduce the risk of heart disease by 20 %.
2. Specially designed nutribars that are high in protiens and fibers and low in carbohydrates are also beneficial in the management of elevated levels of cholestrol. Quest bar coupons are beneficial in the management of elevated cholestrol levels



Kidney Beans

3. Enhance the intake of legumes in the diet: Diets rich in legumes (pulses) are useful in bringing down cholesterol levels. Augment your consumption of peas, beans, (black beans, haricot beans, kidney beans, etc) peanuts, and soy. Studies have revealed that soy is able to reduce total cholesterol levels by 30 %, and LDL by 35 to 40 %.
4. Eliminate greasy, fatty foods from the diet: Greasy foods, deep fried foods, and foods that are steeped in trans-fats (cookies, biscuits, pastries, etc) should be stayed away from, at all costs. They are linked to high levels of LDL and thickening of arterial walls. These foods are rich in cholesterol and are consequently bad for the heart. Keep the intake of saturated fats (butter, margarine, and clarified milk fat) low. Olive oil is recommended by cardiologists and nutritionists world over. Olives and olive oil contain potent anti-oxidants that protect against oxidative damage to the LDL cholesterol.

Shashankashana-Yoga for Healthy Heart: Meditation Technique to deal with Cardiovascular disorders

As per the World Health Organization, cardiovascular ailments contribute to 17 million deaths annually of which about 80% deaths take place in the developing world. As per the British Heart Foundation, 34% of premature deaths in males and 25% of premature deaths in females are attributed to ischemic heart disease. Studies have reiterated the role of yoga and meditation therapy in combating anxiety and stress; however they play a crucial role in keeping the heart healthy.



A healthy Heart

Meditation and Yoga for a Healthy Heart  

The human heart is a wonderful organ, keeping us alive; and pumping day in and day out, relentlessly. This is how meditation and yoga may be beneficial,

• Paying attention to your heart beat will motivate you to take care of yourself better, and teach you to appreciate how important the heart is, and the significance of life. Meditating on subtle body sensations like the heart beat or the pulse increases the mindfulness about your body through the day.
• Yoga asanas dilate the blood vessels and thus help to lower the blood pressure. The postures improve circulation and overall vitality. If stress is responsible for the shooting blood pressure levels, then a regular and sustained yoga practice will definitely be fruitful. 
• Yoga postures and meditation are preventive therapy. Along with developing the physical body, yoga helps develop psychic spaciousness, and tunes you to the subtle energies. Stay mentally present while you practice yoga. Be reflective.

 Treat Ischemic Heart Disease with Yoga: Shashankasana or Rabbit Pose

Rabbit Pose for Healthy Heart

Shashankasana or rabbit pose is an essential yoga posture which improves circulation and stimulates the heart and is vital in management of cardiovascular ailments,

• Sit down on a yoga mat, in such a way that your buttocks rest on to your toes and the spine is erect
• Place your palms on your lap.
• Gently inhale, raise your arms in front of you, parallel to the floor. Then gradually bend forward, so that your forehead touches the floor, hands straight out in front of you.
• Stretch the body and relax in to the pose.
• Let the breathing be gentle and rhythmic. Hold the pose for some time. Then release.

This asana helps the body to become peaceful and serene, slowly down bodily activity. Additionally, it banishes mental clutter and excessive thinking, thus fighting fluctuating blood pressure levels.

A meditation technique to maintain optimum Cardiac Health

A meditation session will augment and deepen your mindfulness of your body sensations, thus making you more aware about your body’s needs and wants. It helps you to be grateful to your body, and teaches you the importance of being healthy.  

• Sit comfortably on a cushion or a straight backed chair. Sit in a quite place where you will have 20 minutes of uninterrupted time.
• Focus on your breath for a few moments, gently breathing in and breathing out. Let your body calm down and relax.
• Pick a spot on your body, where you can feel the heart beat – temples, wrist, or the chest. Touch the spot lightly, and close your eyes. Focus on the spot.
• Now gradually extend your awareness to the various arteries and veins in your body. Imagine the blood circulating through the body. Visualize the heart pumping blood. Concentrate on your body.
• Express your gratitude to your heart, resolve to care for it better, and slowly come out of the meditation.

Precaution to take while practicing Yoga for Cardiac Problems

Though yoga is considered to be one of the most safest therapies which attempts to tune the body, there are certain precautions that are needed.

• Start slowly and gradually. Don’t overdo yoga postures. A body which is not tuned to yoga postures may not be as agile and flexible and would take some time to adjust
• If the blood pressure is too high, it is best to keep the head above the body and not try any of the inversion poses
• Finally Yoga therapy when used in combination with dietary restrictions and life style modifications like reducing the consumption of alcohol and quitting smoking will have profound influence on your heart.