Top 10 Cholesterol-Fighting Foods

Snack on nuts. Drizzle a little olive oil on your salad. Dine on salmon. Have a little chocolate—guilt-free! These eating strategies (and more) can help reduce your cravings for high cholesterol foods and lower "bad-guy" LDLs, maintain "good-guy" HDLs, and help you reduce your risk of heart attack and stroke. If you're already eating plenty of them, keep up the good work. If not, begin adding them into your diet today.

Soy: The Smart, Delicious Alternative

Reducing saturated fat is the single most important dietary change you can make to cut blood cholesterol. Used as a replacement for meat and cheese, soy foods help your heart by slashing the amount of saturated fat that you eat.

Why is saturated fat so bad for your heart? The liver uses saturated fat to make cholesterol, so eating foods with too much saturated fat can increase cholesterol levels, especially low-density lipoproteins (LDL)—the bad cholesterol. Saturated fats are usually found in animal products such as whole milk, cream, butter, and cheese, and meats, such as beef, lamb and pork. There are some plant-based saturated fats you should avoid too, notably palm kernel oil, coconut oil, and vegetable shortening.

Beyond replacing saturated fat, research suggests that compounds in soy foods called isoflavones may also work to reduce LDL cholesterol.

Beans: The High Fiber Solution

Except for your morning wheat bran, no food is more fiber-rich than beans. And beans are especially high in cholesterol-lowering soluble fiber. Eating a cup of any type of beans a day—particularly kidney, navy, pinto, black, chickpea, or butter beans—can lower cholesterol by as much as 10% in 6 weeks.

Soluble fiber forms a gel in water that helps bind acids and cholesterol in the intestinal tract, preventing their re-absorption into the body. This may be why soluble fiber helps to lower cholesterol levels (and decreases the risk of heart disease). Soluble fiber is also found in oats and oat bran, barley, brown rice, beans, apples, carrots, and most other fruits and vegetables.

Salmon: Amazing Heart-Friendly Fat

Research has shown certain types of fat actually protect against high cholesterol. Omega-3 fatty acids—found in salmon and other cold-water fish—help lower "bad" LDL cholesterol, raise "good" HDL cholesterol, and lower triglycerides.

Salmon is an excellent source of protein because it is high in omega-3 fatty acids called EPA and DHA that are good for your heart while low in cholesterol and saturated fat.

Avocado: Healthy Fat Superfood

Avocados are a great source of heart-healthy monounsaturated fat. It is a type of fat that may actually help to raise levels of HDL ("good"cholesterol) while lowering levels of LDL ("bad" cholesterol). And these delectable green orbs pack more of the cholesterol-smashing beta-sitosterol (a beneficial plant-based fat) than any other fruit. Beta-sitosterol reduces the amount of cholesterol absorbed from food. So the combination of beta-sitosterol and monounsaturated fat makes the avocado an excellent cholesterol buster.

Garlic: The Ancient Herb for Heart Health

For thousands of years, garlic has been used in nearly every culture in the world, and not just to repel evil. Its nutritional value and flavor have made it a kitchen staple. Ancient Egyptians ate garlic for stamina; in modern times, garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections. Now research has found that it helps stop artery-clogging plaque at its earliest stage (called nanoplaque). How? Garlic keeps individual cholesterol particles from sticking to artery walls.

Spinach: The Heart Healthy Green Giant

Spinach contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a "golden" reputation for guarding against age-related macular degeneration, a leading cause of blindness. Now research suggests that just a ½ cup of a lutein-rich food daily also guards against heart attacks by helping artery walls "shrug off" cholesterol invaders that cause clogging.

Margarine: Best Spreads for Your Breads

Two margarines are proven to help lower your cholesterol numbers: Take Control and Benecol. They do so by blocking the absorption of the cholesterol contained in your food and bile.

Take Control margarine is made with plant sterols that are proven to lower both total and LDL cholesterol by up to 14%. The plant stanols in Benecol margarine work the same way. Both the National Cholesterol Education Program and the American Heart Association recommend these margarines.

Tea: The Hot and Cool Superdrink

Tea, whether it's iced or hot, delivers a blast of antioxidant compounds. Studies prove that tea helps to keep blood vessels relaxed and prevent blood clots. Flavonoids, the major antioxidants in tea, have been shown to prevent the oxidation of LDL cholesterol that leads to plaque formation on artery walls. These powerful antioxidants may even reduce cholesterol and even lower blood pressure.

Walnuts, Cashews, and Almonds: Go (Mixed) Nuts!

A moderate-fat diet that's rich in the healthy monounsaturated fats found in nuts may actually be twice as good for your heart as a low-fat diet. Nuts also have vitamin E, magnesium, copper, and phytochemicals that have been linked to heart health. And walnuts are also rich in omega-3s. People who eat nuts regularly have less heart disease and other illnesses than people who don't. The heart-healthy monounsaturated fats they contain are also better for your joints than the polyunsaturated fats found in corn and safflower oils.

Dark Chocolate: The Sweet Heart Bonus

Want to help your heart the next time you indulge in chocolate candy? Choose the dark or bittersweet kind. Compared to milk chocolate, it has more than three times as many antioxidants. These flavonoid antioxidants work to keep blood platelets from sticking together and may even help keep your arteries unclogged. Milk chocolate is good too, having as much antioxidant power as red wine. And what about white chocolate? Sorry, it has no flavonoids at all.

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6 Simple Habits That Can Lower Your Heart Disease Risk by 92%

Researchers followed nearly 70,000 people for two decades and concluded that three-quarters of heart attacks in young people could be prevented if they closely followed six healthy lifestyle practices, even if they'd been diagnosed with one or more risk factors such as high cholesterol, high blood pressure and diabetes. In fact, people who adhered to all six healthy lifestyle practices had a 92% lower risk of heart attack and a 66% lower risk of developing a risk factor for heart disease.

Check out these 6 habits that can save your heart.

Try Not Smoking

Science has proven time and time again that smoking increases the risk for cardiovascular events such as heart attack and stroke. And the sooner you quit, the sooner you reap health benefits. Research published in the European Journal of Epidemiology found that people who quit smoking lowered their risk of disease by 40% in 5 years.

Smoking increases the risk, you know that.

A Normal Body Mass Index (BMI)

Obesity was deemed a disease by the American Medical Association in 2013 because carrying extra weight may lead to factors that contribute to conditions such as heart disease. This is just one of the reasons why a healthy body mass index makes the list, but as Chomistek points out, people can be overweight and still be cardiovascularly fit. So while you might be fighting the battle of the bulge, if you are eating well and exercising—two of the lifestyle factors on this list—you're still helping to ward off heart disease.

Stay slim, stay healthy

Exercising At Least 2.5 Hours A Week

Incorporating daily activity into your routine can help diminish your heart disease risk by 46%, suggests a 2014 study published in the journal Circulation. Just make sure you're reaping the benefits by getting in a few sessions that make you really huff and puff.

It is advisable to exercise whenever you can

Watching 7 or Fewer Hours of TV a Week

We're sure you've seen the studies that show sitting for long periods diminishes your mortality rate, eating in front of the TV contributes to overeating, and using electronics prior to bed disrupts sleep. By reducing the time that you're planted in front of the television, you can increase the amount of time that you're exercising, socializing, and relaxing—all things that can also help slash your heart disease risk.

It's time to leave the couch and get moving

Drinking an Average of One Alcoholic Drink per Day

According to Chomistek, this is one of the least influential lifestyle habits on your heart health. "If you drink alcohol, limit it to one drink a day; but if you don't drink, I'm not going to recommend you to start."

One glass of wine improves blood circulation

Eating a High-Quality Diet

Chomistek explains that the participants in the study who experienced the least heart disease risk ate a diet that was high in fruits, vegetables, whole grains, nuts, legumes, and fish, and low in red and processed meats, and trans fats.

Do a Regular Cholesterol Screening

It is advisable to do a cholesterol screening every 3-6 month to monitor your cholesterol level. You will know when you need to do something when you look at your results.

Cholesterol Screening every 3 months keep you updated

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Common Causes of Dizziness

When you feel dizzy or light-headed, it’s because your brain isn’t getting enough blood. Most of the time, dizziness goes away quickly on its own or is easily treated. Here are the most common causes of light-headedness:

• Dehydration (your body does not have enough water) because of vomiting, diarrhea, or fever 
• Blood pressure drop, particularly from standing up quickly 
• Low blood sugar, especially among people with diabetes 
• Certain medications 

A light-headed feeling after sitting up or standing up can be alarming. This is particularly common among older people and can cause you to lose your balance and fall. There are a few strategies to avoid that dizzy feeling and stay safe when standing:

• Do not change your position suddenly. 
• When rising in the morning, for example, first change from a lying position to a seated position. Then, sit for a few extra seconds on the bed before standing up. 
• When you stand, make sure you have something to lean on, such as the arm of a chair or handrail. 
• Drink plenty of fluids to avoid dehydration, especially if you have cold or flu symptoms. 

Vertigo and Dizziness 

Vertigo is the feeling that either you or the world around you is spinning or moving. Vertigo may start when you turn your head, called benign positional vertigo.

Both vertigo and dizziness may be caused by a viral inner ear infection (labyrinthitis). Antihistamines and medicines that help with nausea and dizziness may help with symptoms. Labyrinthitis usually goes away within a few weeks.

Some cases of light-headedness and vertigo are more serious. Call your doctor if you feel dizzy for the first time, have new or worse symptoms than before, have trouble hearing, or feel dizzy after taking medication.

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Infographic: 10 Reasons You Might Have High Blood Pressure

Check out the infographic below to find out some key factors at play in your blood pressure:

1. Age – for those younger than 45, high blood pressure affects more men than women. For those above 65, it affects women at a higher rate.
2. Family History – high blood pressure tends to run in families.
3. Smoking – smoking temporarily raises your blood pressure, but it also has a cumulative effect that damages your artery walls and causes them to narrow. (Secondhand smoke can also have this effect).
4. Stress – although temporary, stress can cause jumps in your blood pressure. (Just don’t rely on tobacco or cigarettes to relax).
5. Being Overweight – the heart is forced to pump more blood through the system, which increases the pressure on your arteries
6. Excess sodium – a high-sodium diet causes the body to retain fluid, which increases blood pressure.
7. Too much alcohol – drinking too much can damage your heart. Make sure to only drink in moderation (up to 1 drink/day for women and up to 2/day for men).
8. Lack of physical activity – a sedentary lifestyle usually leads to an increased heart rate and higher blood pressure.
9. Medication – some medicines can change fluid and salt absorption in the body, which may cause your blood vessels to constrict – leading to high blood pressure.
10. Medical Conditions – some medical conditions such as chronic kidney disease or sleep apnea can increase blood pressure.

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Can Smoking Cigarettes Cause Impotence?

Erectile dysfunction (ED), also called impotence, can be caused by a wide range of physical and psychological factors. Among them is cigarette smoking. It’s not surprising since smoking can damage your blood vessels, and ED is often a result of poor arterial blood supply to the penis. Fortunately, if you quit smoking, your vascular health is likely to improve, as well as your sexual health and performance.

Smoking and Your Blood Vessels

You’ve probably heard a lot about the health risks of smoking. That’s because cigarette smoking can damage just about every part of your body. The chemicals in cigarette smoke injure the lining of your blood vessels and affect the way they function. Those chemicals can also harm your heart, brain, kidneys, and various other tissues throughout the body.

The risk of smoking to your erectile health is specifically due to the effects of cigarette chemicals on the blood vessels in the penis. An erection results when the arteries in the penis expand and fill with blood after receiving signals from nerves in the penis. The nerves are responding to sexual arousal signals from the brain. Even if the nervous system is operating at full strength, an erection might not be physically possible if the blood vessels are unhealthy due to smoking.

What Does the Research Show?

While ED tends to be more common as men get older, it can develop at any adult age. A 2005 study in the American Journal of Epidemiology suggests that ED is not only more likely among men who smoked compared to those who never did, but that in younger men with ED, cigarette smoking is very likely the cause of their impotence.

If you are a heavy smoker, research suggests the odds of developing ED are much higher. However, quitting smoking can improve ED symptoms. Be aware that your age, the severity of your ED prior to quitting smoking, and other major health problems may reduce the degree to which healthy erectile function can return. 

Getting Help

While ED can be an awkward subject to discuss with your partner or a healthcare provider, the sooner you deal with the issue, the sooner you’ll find a solution. If you don’t have a primary care doctor, but you want to discuss ED with a physician, make an appointment with a urologist or men’s health specialist. ED is a very common health problem, so you shouldn’t feel self-conscious. You may, however, be advised that one of the things you should do soon is quit smoking.

If you’ve tried to quit smoking and been unsuccessful, never assume that quitting is beyond your reach. You should get help and take a new approach this time. The National Heart, Lung, and Blood Institute recommends the following steps to help you quit smoking: 

• Make a list of the reasons you want to quit and why your earlier attempts to quit were unsuccessful. 
• Pay attention to your smoking triggers, such as drinking alcohol or coffee. 
• Get support from family and friends. It’s okay to admit that you need assistance in overcoming a powerful addiction like smoking. 
• Talk with your doctor about prescription and over-the-counter medications designed to help smokers kick the habit. If a particular medication seems like a good and safe choice, follow the medication’s instructions precisely. 
• Find new alternatives to smoking and activities that can distract you from cigarette cravings, such as exercise or hobbies to occupy your hands and your mind. 
• Be prepared for cravings and setbacks. Just because you slip up one day and have a cigarette doesn’t mean you can’t get back on track and be ultimately successful.

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What causes Dizziness?

Dizziness is the feeling of being lightheaded, woozy, or unbalanced. It affects the sensory organs, specifically eyes and ears. It can cause fainting. Dizziness is not a disease but a symptom of other disorders.

Vertigo and disequilibrium may cause a feeling of dizziness, but those two terms describe different symptoms. Vertigo is characterized by a feeling of spinning. Disequilibrium is a loss of balance or equilibrium. True dizziness is the feeling of light-headedness or nearly fainting.

Dizziness is very common. The underlying cause of dizziness is usually not serious. Occasional dizziness is nothing to worry about.

Seek medical attention if you have recurring bouts of dizziness with no apparent cause. Also seek immediate help if you experience sudden dizziness along with a head injury, a headache, neck ache, blurred vision, hearing loss, a loss of motor ability, a loss of consciousness, or chest pain. These could indicate serious issues.

What Causes Dizziness?

Common causes of dizziness include inner-ear disorders, medications, and alcohol.

Dizziness is often a result of vertigo. It can also be caused by a problem in the inner ear, where balance is regulated. The most common cause of vertigo and vertigo-related dizziness is benign paroxysmal positional vertigo (BPPV). This causes short-term dizziness when a person changes positions quickly—for instance, when sitting up in bed.

Dizziness and vertigo can also be caused by Meniere’s disease (which causes fluid buildup in the ear), migraine, or acoustic neuroma, a benign growth on the nerve connecting the inner ear to the brain. Very rarely, vertigo could be caused by a stroke, brain hemorrhage, multiple sclerosis, or another neurological disorder.

Other causes of dizziness include: 

• sudden drop in blood pressure, as may occur upon standing suddenly 
• heart muscle disease 
• decrease in blood volume 
• neurological conditions 
• side effect from medications 
• anxiety disorders 
• anemia (low iron) 
• hypoglycemia (low blood sugar) 
• ear infection 
• dehydration 
• heat stroke 
• excessive exercise 
• motion sickness 

What Are the Symptoms of Dizziness?

Symptoms of dizziness include: 

• lightheadedness 
• vertigo (spinning motion) 
• unsteadiness 
• loss of balance 
• sensation of floating or swimming 
• heavy-headedness 
• spaciness 

Sometimes dizziness is accompanied by clamminess, nausea, vomiting, paleness, or losing consciousness.

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Heart Disease in Men: 6 Lifestyle Changes to Lower Your Risk

Heart disease is the world biggest killer, but you have the power to significantly reduce your chances of developing it.

1.4 million men are living with it and around 110,000 suffer heart attacks each year. While you can’t control things like family history, sex or age - there are many things you can.

1. Don’t smoke

You’re twice as likely to have a heart attack if you smoke. Despite the well known fact that smoking is terrible for your health, many still keep up the habit. Chemicals in the tobacco and the carbon monoxide produced when smoking narrow the arteries and reduce the amount of oxygen in your blood, which can dramatically increase the risk of blood clots and heart attacks. By quitting smoking, your risk of heart disease drops almost to that of a non-smoker in about five years. 

2. Exercise and be more active

Staying active is great for keeping your heart healthy. Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. Just 30 minutes of exercise a day can drastically improve your health.

3. Eat well

A healthy diet and a sensible approach to alcohol can greatly reduce your risk of heart disease, heart attacks, and stroke. Only a quarter of adults regularly eat the recommended five portions of fruit and vegetables a day and over a third of men regularly exceed the recommended limits for alcohol intake. Conditions that lead to heart disease, including high cholesterol, high blood pressure, obesity and type 2 diabetes can all be influenced by your diet. Check out our guide to help eat your way to a healthier heart.

4. Stay in shape

Being overweight, especially if you carry excess weight around your middle, increases your risk of heart disease. Excess weight can lead to conditions that increase your chances of heart disease, including high blood pressure, high cholesterol and diabetes.

5. Get yourself checked

Over a quarter of adults have high blood pressure but as many as half of them don't get treatment for the condition. High blood pressure and high cholesterol can damage your heart and blood vessels. Without testing for them, you probably won't know whether you have these conditions. Get a health check or see your GP to run the tests and discover the shape you’re really in.

6. Get a good night's sleep

Sleep deprivation can seriously harm your health. If you don't get enough sleep you will have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression. Most adults need between six and nine hours of sleep each night however some people can feel perfectly rested with less. If you're someone who is constantly reaching for the snooze button and it's a struggle to get out of bed, you need more sleep each night.

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Over-Weight and Your Health

Obesity is a term that means you weigh at least 20% more than what is considered a normal weight for your height. If you’re carrying too many loads, you face a higher-than-average risk of a whopping 50 different health problems. These health conditions include the nation’s leading causes of death:

• Heart disease and stroke
• High blood pressure
• Diabetes
• Some Cancers
• Gallbladder disease and gallstones
• Osteoarthritis
• Gout
• Breathing problems, such as sleep apnea (when a person stops breathing for short episodes during sleep) and asthma

Perhaps even more compelling is the strong link between excess weight and depression, because this common mood disorder can have a profound, negative impact on your daily life.

Obesity and Your Health

Being overweight or obese isn't a cosmetic problem. These conditions just greatly increase your risk for the health problems. But not everyone who is obese has all of those problems. The risk rises if you have a family history of one of those conditions.

Obesity related Health Problems

Overweight and Obesity-Related Health Problems

Coronary Heart Disease

As your body mass index rises, so does your risk for coronary heart disease (CHD). CHD is a condition in which a waxy substance called plaque builds up inside the coronary arteries. Plaque can narrow or block the coronary arteries and reduce blood flow to the heart muscle. This can cause angina or a heart attack. 

Obesity also can lead to heart failure. This is a serious condition in which your heart can't pump enough blood to meet your body's needs.

The good news is that losing a small amount of weight can reduce your chances of developing heart disease or a stroke. Losing 5%-10% of your weight is proven to lower your chance of developing heart disease.

Obesity cause CHD and Stroke

Stroke

Being overweight or obese can lead to a buildup of plaque in your arteries. Eventually, an area of plaque can rupture, causing a blood clot to form.

If the clot is close to your brain, it can block the flow of blood and oxygen to your brain and cause a stroke. The risk of having a stroke rises as BMI increases.

High Blood and Stroke

High Blood Pressure

Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood. If this pressure rises and stays high over time, it can damage the body in many ways. Your chances of having high blood pressure are greater if you're overweight or obese.

Type 2 Diabetes

Most people who have type 2 diabetes are overweight or obese. Diabetes is a disease in which the body's blood glucose, or blood sugar, level is too high. Normally, the body breaks down food into glucose and then carries it to cells throughout the body. The cells use a hormone called insulin to turn the glucose into energy.

In type 2 diabetes, the body's cells don't use insulin properly. At first, the body reacts by making more insulin. Over time, however, the body can't make enough insulin to control its blood sugar level. Diabetes is a leading cause of early death, CHD, stroke, kidney disease, and blindness. 

Obesity and diabetes

You can cut your risk of developing type 2 diabetes by losing weight, eating a balanced diet, getting adequate sleep, and exercising more. Becoming more active may also reduce your need for diabetes medication if you are diabetic.

Metabolic Syndrome

Metabolic syndrome is the name for a group of risk factors that raises your risk for heart disease and other health problems, such as diabetes and stroke.

You can develop any one of these risk factors by itself, but they tend to occur together. A diagnosis of metabolic syndrome is made if you have at least three of the following risk factors:

• A large waistline. This is called abdominal obesity or "having an apple shape." Having extra fat in the waist area is a greater risk factor for CHD than having extra fat in other parts of the body, such as on the hips.
• A higher than normal triglyceride level (or you're on medicine to treat high triglycerides).
• A lower than normal HDL cholesterol level (or you're on medicine to treat low HDL cholesterol).
• Higher than normal blood pressure (or you're on medicine to treat high blood pressure).
• Higher than normal fasting blood sugar (or you're on medicine to treat diabetes).3

Gout

Gout is a disease that affects the joints. It happens when you have too much uric acid in your blood. The extra uric acid can form crystals that deposit in the joints. Gout is more common in overweight people. The more you weight, the more likely you are to get gout.

Over the short term, sudden weight changes may lead to a flare-up of gout. If you have a history of gout, check with your doctor for the best way to lose weight.

Cancer

Cancers of the colon, breast (after menopause), endometrium (the lining of the uterus), kidney, and esophagus are linked to obesity. Some studies have also reported links between obesity and cancers of the gallbladder, ovaries, and pancreas.

Fatty liver can cause liver cancer

Osteoarthritis

Osteoarthritis is a common joint condition that most often affects the knee, hip, or lower back. Carrying extra weights places extra pressure on these joints and wears away the cartilage (tissue cushioning the joints) that normally protects them.

Obesity cause Osteoarthritis

Weight loss can ease stress on the knees, hips, and lower back and may improve the symptoms of osteoarthritis.

Sleep Apnea

Sleep apnea is a common disorder in which you have one or more pauses in breathing or shallow breaths while you sleep.

A person who has sleep apnea may have more fat stored around the neck. This can narrow the airway, making it hard to breathe.

Can cause Death while sleeping

Obesity Hypoventilation Syndrome

Obesity hypoventilation syndrome (OHS) is a breathing disorder that affects some obese people. In OHS, poor breathing results in too much carbon dioxide (hypoventilation) and too little oxygen in the blood (hypoxemia).

Hypoventilation Syndrome

OHS can lead to serious health problems and may even cause death.

Reproductive Problems

Obesity can cause menstrual issues and infertility in women as well as sperm quality in men.

Gallbladder Disease

Gallstones are hard pieces of stone-like material that form in the gallbladder. Gallstones can cause stomach or back pain.They're mostly made of cholesterol. People who are overweight or obese are at increased risk of having gallstones. Also, being overweight may result in an enlarged gallbladder that doesn't work well.

Ironically, weight loss itself, particularly rapid weight loss or loss of a large amount of weight, can make you more likely to get gallstones. Losing weight at a rate of about 1 pound a week is less likely to cause gallstones.

Overweight and Obesity-Related Health Problems in Children and Teens

Overweight and obesity also increase the health risks for children and teens. Type 2 diabetes once was rare in Malaysian children, but an increasing number of children are developing the disease.

Also, overweight children are more likely to become overweight or obese as adults, with the same disease risks.

Obesity in Children is getting more serious

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