Recently I watched a documentary titled "In Defense of Food" by Michael Pollan on PBS. Michael is an author and researched on a topic that all of us are affected. Health. Why so many diseases? Heart attack, diabetes, cancer. Through his research, he concluded. Food.
I do believe in his findings, and also amazed by the simple solution.
To Sum Up:
Eat Food. Not too much. Mostly Plants.
Its that simple.
Make water as your beverage of choice.
Our body needs water everyday. Avoid beverages with lots of sugar. Soda, esp. the 32oz sodas.
Eat food that will eventually rot.
Fresh fruits and vegetable. Organic. They rot in a few days to maybe a week or two. Avoid processed food. Food that takes forever to rot are usually made in factories, have preservatives to extend the shelf life. Our body have not evolved to process them.
Stop eating before you are full.
Being full takes time for us to feel. Eating too fast will tend to over-eat. Stop eating before we feel the fullness.
Eat like the French do.
Slowly. Enjoy the food. On time. The French eat a lot of meat, creamy sauces, and indulge in sweets a lot. But have fewer diseases like mentioned. The differences in the way they eat may have an effect on their overall health.
Avoid eating food that are advertised on TV.
Buy and eat food on the produce section of the supermarket. The vegetables and fruits are never advertised on TV, but they are the healthiest.The middle aisles are all processed food made in factories, and they are advertised all over TV with health claims.
Eat food that are cooked by humans.
Wednesday, September 28, 2016
Saturday, June 29, 2013
Lowering LDL
LOWERING LDL
A few months ago, I went for my yearly physical and my doctor told me about my LDL at elevated levels. I am quite surprised because I had been eating right and doing exercises. To sum it all up, it was not enough, and LDL, the bad Cholesterol (or "lousy" Cholesterol) is primarily caused by the food we eat.
Doing some research, here are the foods to take to lower LDL. Fiber is the key ingredient. Increasing the consumption of fiber helps in lowering LDL, the bad cholesterol.
1. Oat.
2. Barley and whole grains.
3. Beans.
4. Eggplant and Okra
5. Nuts.
6. Vegetable Oil.
7. Fruits.
8. Foods with plant sterols and stanols.
9. Soy.
10. Fatty fish.
11. Fiber supplements.
Here is a link to a site that I found ..
http://www.health.harvard.edu/newsletters/Harvard_Heart_Letter/2009/October/11-foods-that-lower-cholesterol
A few months ago, I went for my yearly physical and my doctor told me about my LDL at elevated levels. I am quite surprised because I had been eating right and doing exercises. To sum it all up, it was not enough, and LDL, the bad Cholesterol (or "lousy" Cholesterol) is primarily caused by the food we eat.
Doing some research, here are the foods to take to lower LDL. Fiber is the key ingredient. Increasing the consumption of fiber helps in lowering LDL, the bad cholesterol.
1. Oat.
Like Oatmeal for breakfast. Cheerios cereal.
2. Barley and whole grains. Found out that there is a 100% Whole Grain stamp.
3. Beans.
Navy and Kidney Beans.
4. Eggplant and Okra
5. Nuts.
Like Walnuts, Peanuts, Almonds
6. Vegetable Oil.
Canola, sunflower.
7. Fruits.
Apples. Grapes, Strawberries. Citrus Fruits.
8. Foods with plant sterols and stanols.
Granola Bars.
9. Soy.
Tofu. Soymilk
10. Fatty fish.
Like Salmon. Omega-3 rich, lowers LDL.
11. Fiber supplements.
Psyllium.
Here is a link to a site that I found ..
http://www.health.harvard.edu/newsletters/Harvard_Heart_Letter/2009/October/11-foods-that-lower-cholesterol
Saturday, September 25, 2010
Raising HDL
I found this article on tips of how to raise HDL, the "good chlolesterol".
http://heartdisease.about.com/cs/cholesterol/a/raiseHDL.htm
I'm writing down the summary, from what I learned.
HDL stands for high-density lipoprotein. It is the "good chlolesterol" that we need in our blood. The more good chlolesterol in our blood, the better. HDL is known to "clean" our blood vessels, bring the excess chlolesterol to the liver to process. The normal level should be above 40 mg/dL. Aim for 60 mg/dL.
How do we increase our HDL levels?
1. Aerobic exercise.
Walking, jogging, bike riding, anything that makes your body move and become active. From what I am reading, 30 minutes a day, 5 days a week is recommended. And 30 minutes a day can be broken down into 10 minute increments.
2. Lose weight
Aim to be on your normal weight bracket. This depends on your height. For a 5'9" person, ideal weight is between 130 - 168 lbs. Here's something I checked on a BMI chart dial that we have here at home. The healthy weight range depends on the height. Under the range, and you are underweight. Over the range, you are considered overweight.
5'3" -> 106 - 140 lbs
5'4" -> 108 - 145 lbs
5'5" -> 112 - 150 lbs
5'6" -> 115 - 154 lbs
5'7" -> 120 - 160 lbs
5'8" -> 125 - 164 lbs
5'9" -> 130 - 168 lbs
5'10" -> 132 - 176 lbs
5'11" -> 135 - 180 lbs
6'0" -> 138 - 184 lbs
3. Minimize the transfatty acids.
4. Do not smoke.
5. Drink alcohol moderately.
One to two drinks a day. Beer drinkers, one to two bottles a day?
6. Increase monounsaturated fats in diet.
Canola oil, avocado oil, olive oil, fats found in peanut butter.
7. Eat food with lots of fiber.
Fruits, vegetable, oats.
8. Omega-3 fatty acids are good.
Fish like salmon has lots of omega-3.
http://heartdisease.about.com/cs/cholesterol/a/raiseHDL.htm
I'm writing down the summary, from what I learned.
HDL stands for high-density lipoprotein. It is the "good chlolesterol" that we need in our blood. The more good chlolesterol in our blood, the better. HDL is known to "clean" our blood vessels, bring the excess chlolesterol to the liver to process. The normal level should be above 40 mg/dL. Aim for 60 mg/dL.
How do we increase our HDL levels?
1. Aerobic exercise.
Walking, jogging, bike riding, anything that makes your body move and become active. From what I am reading, 30 minutes a day, 5 days a week is recommended. And 30 minutes a day can be broken down into 10 minute increments.
2. Lose weight
Aim to be on your normal weight bracket. This depends on your height. For a 5'9" person, ideal weight is between 130 - 168 lbs. Here's something I checked on a BMI chart dial that we have here at home. The healthy weight range depends on the height. Under the range, and you are underweight. Over the range, you are considered overweight.
5'3" -> 106 - 140 lbs
5'4" -> 108 - 145 lbs
5'5" -> 112 - 150 lbs
5'6" -> 115 - 154 lbs
5'7" -> 120 - 160 lbs
5'8" -> 125 - 164 lbs
5'9" -> 130 - 168 lbs
5'10" -> 132 - 176 lbs
5'11" -> 135 - 180 lbs
6'0" -> 138 - 184 lbs
3. Minimize the transfatty acids.
4. Do not smoke.
5. Drink alcohol moderately.
One to two drinks a day. Beer drinkers, one to two bottles a day?
6. Increase monounsaturated fats in diet.
Canola oil, avocado oil, olive oil, fats found in peanut butter.
7. Eat food with lots of fiber.
Fruits, vegetable, oats.
8. Omega-3 fatty acids are good.
Fish like salmon has lots of omega-3.
Tips for cancer proofing
I found this article in Men's Health Online.
http://www.menshealth.com
I thought to put this on my blog, as a summary, to remind me. And if you happen to see this, it may give you some tips.
1. Drink Pomegranate Juice.
Pomegranate is a fruit, a red fruit. The deep red juice contains polyphenols, isoflavones and ellagic acid. The juice has been shown to delay the growth of prostate cancer.
2. Eat Blueberries.
Blueberries has pterostilbene, fights colon cancer. Blueberries has a big dose of Vitamin C,
3. Relax.
Slow down your fast times. The more you spend in the present moment, the more relaxed you will be. Most mental anguish occurs over stuff that's already happened or that may or may not happen in the future.
4. Selenium.
It is Se, element number 34 in the chemical periodic table. It is measured through the toenails. Check the site: http://www.seleniumhealthtest.com
5. Eat Sushi.
Sushi has seaweeds, with is low in calories and fat. Sushi provides heart-helping fiber, bone building calcium and iron. The seaweed sheets used in sushi also provide vitamins A & C. Sushi has lots of protein. Check the Korean seaweed-fortified drink, EntroPower (http://www.entropower.com)
6. Spend more time with the sun.
Vitamin D is necessary for the best functioning of immune system. Vitamin D causes early death of cancer cells. Vitamin D is found in sardines, salmon, shitake mushrooms.
7. Do not smoke.
Smoking and second hand smoke is bad for you.
8. Exercise.
Increase frequency and duration. Intensity is not so much important, than duration and frequency of exercise.
http://www.menshealth.com
I thought to put this on my blog, as a summary, to remind me. And if you happen to see this, it may give you some tips.
1. Drink Pomegranate Juice.
Pomegranate is a fruit, a red fruit. The deep red juice contains polyphenols, isoflavones and ellagic acid. The juice has been shown to delay the growth of prostate cancer.
2. Eat Blueberries.
Blueberries has pterostilbene, fights colon cancer. Blueberries has a big dose of Vitamin C,
3. Relax.
Slow down your fast times. The more you spend in the present moment, the more relaxed you will be. Most mental anguish occurs over stuff that's already happened or that may or may not happen in the future.
4. Selenium.
It is Se, element number 34 in the chemical periodic table. It is measured through the toenails. Check the site: http://www.seleniumhealthtest.com
5. Eat Sushi.
Sushi has seaweeds, with is low in calories and fat. Sushi provides heart-helping fiber, bone building calcium and iron. The seaweed sheets used in sushi also provide vitamins A & C. Sushi has lots of protein. Check the Korean seaweed-fortified drink, EntroPower (http://www.entropower.com)
6. Spend more time with the sun.
Vitamin D is necessary for the best functioning of immune system. Vitamin D causes early death of cancer cells. Vitamin D is found in sardines, salmon, shitake mushrooms.
7. Do not smoke.
Smoking and second hand smoke is bad for you.
8. Exercise.
Increase frequency and duration. Intensity is not so much important, than duration and frequency of exercise.
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