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Wednesday, May 18, 2011

4 Effective Ways to Avoid Heart Disease

Wednesday, May 18, 2011
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Heart disease is the most deadly disease. Every year, tens millions of people worldwide die from heart disease and there are millions of people convicted as new carriers. Unfortunately, most people don't know that heart disease is preventable through natural ways and healthy diet.

Results of various research shows that heart disease can be formed since the beginning of one's life and later developed into a deadly threat when they grow up. The good news is the risk of heart disease can be controlled and avoided by making simple changes in lifestyle and diet person.

the EPIC (European Prospective Investigation into Cancer and Nutrition) Research published in the Archives of Internal Medicine journal said that a change in diet can reduce the risk of heart attack up to 81 percent. By setting the right diet, the risk of inflammation can be reduced and blood pressure under control.

The experts emphasized four important factors that one can do in order to avoid the risk of heart disease:

1. Avoid oxidative stress
Normal activity of the body such as breathing, eating, and moving can generate free radicals that damage the genetic structure and cause bad cholesterol (LDL) oxidation. We can't prevent this process fully. However, we can mute it by eating fresh vegetables, fruits, berries, and certain supplements to reduce the effects of free radicals on heart health and other organs.

2. Reduce foods containing refined carbohydrates, sugar, and grains.
Processed foods have now become the main menu every day. In fact, these foods contain simple carbohydrates that easily processed into glucose, causing blood sugar increase in a short time. This is the trigger of insulin resistance and cause a thickening of the endothelial lining of coronary vessels. It is recommended to gradually reduce your intake of types of bread, pasta, rice, sugary foods, and all foods made from wheat or corn.

3. Limit your intake of omega-6 vegetable oils.
Vegetable oil is relatively stable at room temperature and used in nearly all the roasting and processing of food to add flavor and make it more durable. According to experts, excessive consumption of vegetable oil can also trigger the release of chemicals that increase oxidative stress and trigger damage to the vascular system. So, avoid the use of vegetable oils for cooking and limit eating fried foods.

4. Insert Omega-3 fatty acids in your menu
Modern eating patterns are almost never insert healthy foods that contain Omega-3 fatty acids, which in fact has been part of human diet for centuries. According to experts, the ideal ratio between fatty acid content of Omega-6 and Omega-3 in the menu is 1:1.
The experts also agree that most people in Europe today consume foods with a ratio of 20:1. As a result, this phenomenon causes an imbalance and trigger a systemic inflammation. Advice from the experts, enter the types of fish, like tuna, salmon, and sardines, nuts, and grains to balance the ratio of your fat intake or by taking supplements of fish oil.

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Thursday, May 12, 2011

Sources of Vitamin C

Thursday, May 12, 2011
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Fruit that tastes sour like lemon and orange have been identical as fruit that is rich in vitamin C. In fact, there are other fruits that contain vitamin which not lost with orange or lemon.

Kiwi fruit contains 70 milligrams of vitamin C, much higher than the vitamin C content in orange. By eating a kiwi fruit each day, your daily requirement of vitamin C have almost fulfilled because the experts recommend the intake of vitamin C 75 mg for adult women.

Another bonus, kiwi contains 20 percent more potassium than bananas and are included in a bit of fruit and vegetables that contain vitamin E.

Popular benefit of vitamin C is to increase stamina. Studies have also linked vitamin C with eye health, reduce risk of cancer and heart health. Adequate intake also helps in collagen formation and function as antioxidants. Sufficient of vitamin C can also disguise wrinkles.

Other sources of vitamin C are green vegetables and dishes spices like pepper.

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Benefits of Vitamin C to the Body

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Vitamin C has been better known as the nutrients essential to boost immunity. In fact, vitamin C has many benefits that has not been revealed.
The following are the functions of vitamin C that associated with fault conditions in the body:

- Stress
Meta-analysis studies indicate vitamin C is useful for people who are low immune system due to stress.
Vitamin C is a nutrient that is sensitive to stress and lower levels in alcoholics, smokers and obese people. Therefore, the adequacy of vitamin C in the body could be a marker of general health.

- Influenza
When 'the flu season' is arriving, vitamin C is not good medicine. However, some research indicates vitamin C help prevent complications from flu, such as pneumonia or lung infection.

- Stroke
Despite being kept under review, but a study in the American Journal of Clinical Nutrition found people whose bodies have high levels of vitamin C 42 percent lower risk of stroke than those who are deficient in vitamin C.

- The beauty of skin
Research published in the American Journal of Clinical Nutrition tested the link between aging skin with vitamin C intake in 4025 women aged 40-74. They found that women whose levels of vitamin C is high has a rare skin wrinkles, chewy and moist. Vitamin C does not only affect the cells in the body but also outside the body. So, recently more skin care products that use Vitamin C as the main content of its products.

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