It has been estimated that one-third of all babies born in the year 2000 will develop Type 2 diabetes at some point in their lives.
Diabetes and heart disease are, unfortunately, intimately linked. Most diabetics have high blood pressure and high cholesterol, two of the main risk factors for heart disease. According to the statistics, 65 percent of people with diabetes die from heart attack. But this is far from a foregone conclusion. By managing blood glucose levels, monitoring high blood pressure, and working to keep LDL cholesterol levels down, diabetics call reduce their risk. Along with exercise and stress management, a healthy diet for diabetic patients is a crucial component to preventing, controlling, and healing diabetes. This article takes a closer look at how food choices impact health for those with diabetes.
Diabetics are at an increased risk for heart disease as compared to the general population, so it’s important to control cholesterol levels. Since the body can manufacture all the cholesterol it needs, a healthy diabetes diet includes foods low in cholesterol, specifically LDL levels, which have been identified as the main cholesterol-induced risk factor. The LDL deposits in diabetics bond with the excessive glucose and stick to arteries more readily, increasing the chances of plaque deposits and damage to the arterial wall. A healthy amount of LDL in the blood is less than 100 mg/dL.
Aside from lowering the LDL levels, raising HDL cholesterol (the “good” cholesterol) also lowers the risk of heart problems, since HDL is responsible for moving cholesterol from all parts of the body back to the liver for eventual removal from the system. People with diabetes have lower HDL levels to begin with. According to the American Diabetes Association (ADA), an HDL level of 40 mg/dL and above for men, and 50 mg/dL and above for women, is considered protective against heart disease. Lowering triglyceride levels is also instrumental. Triglycerides are fats carried in the blood stream that are associated with low HDL levels. The triglycerides should be below 150 mg/dl for both sexes.
Since it is more difficult for the cells to interact with insulin in a person who is overweight, a low-fat diet is important for diabetics. The ADA makes some dietary recommendations for maintaining healthy cholesterol and triglyceride ranges:
· Eat less fat, especially less saturated fat (found in fatty meats, poultry skin, butter, 2% or whole milk, ice cream, cheese, palm oil, coconut oil, trans fats, hydrogenated oils, lard, and shortening).
· Choose lean meats and meat substitutes.
Health Benefits Of Garlic
Garlic does more than make our food taste good, it can aid in the healing and even prevention of certain medical conditions.
Garlic, for years, in movies, it has been keeping vampires at bay, but according to mountains of research, vampires aren’t the only things garlic can fend off. Joining the ranks are colds, cancer, heart disease, hypertension, infection and even impotence. Here we will take a look at the various benefits to our health of eating garlic.
Colds: One of the most common ailments garlic has been touted to treat is the cold.
Upon the onset of the sniffles, many people testify that consuming a clove or more of raw garlic takes them away. How can a clove of garlic possibly help? Studies have shown that garlic extract improves immune function, giving our natural defense , system a boost, and helping it conserve our levels of antioxidants in our system. It is this strengthening of the immune system that aids in its support for other health related conditions.
Cancer: For years research has been conducted on the effects of garlic on cancer. A healthy immune system is necessary to fight cancer, and we already know conclusively that garlic supports that system. Studies have been done on the population and in animals, as well as in test tubes. What is determined is that garlic has the ability to reduce the formation of cancerous cells. Garlic is shown to actually block cancer causing compounds from forming, and slow the growth of tumor cells. Garlic is especially helpful in blocking esophageal, breast, stomach, prostate and bladder cancer. Research has proven that compounds in garlic not only slow the rate of growth in a tumor, but can reduce the tumor size by half. When studying the effects on breast cancer, these compounds can actually prevent carcinogens from attaching to breast cells. What are these wondrous compounds? They are diallye disulphide and sallycystein. These compounds form when garlic is crushed. Among the sulfur components of garlic there are some called ajoenes, which are also noted for their “antitumor” abilities.
Heart Disease: Just as there are many factors that cause heart disease, there are many benefits of garlic that aid in preventing and treating it. So how can gallic help keep our heart in check? First, it helps lower our cholesterol levels. It raises our HDL (good) cholesterol levels, prevents LDL (bad) cholesterol from building up on arterial walls. This reduces the chances of plaque forming in our arteries. It has also been shown to lower cholesterol levels by 9% in people who ate 2 cloves of garlic per day.
Recent studies have also shown it to protect the aorta. The aorta is the heart blood vessel that maintains blood pressure and flow while the heart is pumping. Age, poor diet and environmental factors such as smoking can damage the aorta, causing it to stiffen. Studies have also shown that regular consumption of garlic slows the aging of the aorta and helps keep it flexible.
Hypertension: Another heart benefit of garlic is its ability to help control our blood pressure by thinning our blood. Once again the chemical found in garlic, called ajoene, thins the blood and keeps clots from forming. Studies done with general populations have shown that where there is more garlic consumed in a population, there is also a reduced incidence of hypertension and heart disease. Although garlic’s heart healthy benefits may be new to some, for centuries Chinese herbalists have been using garlic to treat people with angina attacks and circulatory disorders.
Infection: Since 1858 garlic has also been known for its anti-bacterial properties. At this time Louis Pasteur discovered that bacterial cells died when they were saturated with garlic. Other cases of its use as an antibiotic in history include WW II, when British doctors used it to treat those wounded in battle, and Albert Schweitzer used garlic to treat typhus and cholera. Garlic is known to have not only antibacterial but antiviral and antifungal abilities as well. It is effective against intestinal parasites, recurrent yeast infections and the growth candida albicans is slowed by garlic. With this in mind, it should be considered only as an aid to antibiotics in fighting infections, as it is not enough to replace them. Garlic can help by stimulating T-cells that help fight infection.
Impotence: Garlic has also been found to be helpful to those dealing with impotence. Folklore dating back centuries has hailed garlic as an aphrodisiac, and now studies have proven this legend to be true. We know that garlic aids in blood circulation and keeps veins and arteries youthful, but that is only one way it helps with impotence. According to researchers, to obtain an erection an enzyme is required called nitric oxide synthase, and compounds in garlic stimulate the production of this enzyme in people who suffer from low levels of it.
Pregnancy: One can also benefit from garlic during pregnancy. According to a study done by doctors in a London hospital, garlic supplementation may help weight-gain for babies that may be at risk for low birth weight. The study also found that the chance of other at-birth risk factors could be reduced, such as pre-eclampsia, which is associated with hypertension.
The list of studies involving garlic and our health could go on and on. Continuous research is being done showing the association between garlic and improved memory and learning function, as well as findings that show it can help prevent the onset of “stress-induced hyperglycemia”. Recently, it has also been studied and found to help in detoxification of bodily systems, by increasing the levels of antioxidants in the body and decreasing the formation of toxic compounds.
So we see the many areas that garlic can help us, but what should we do now? Begin ingesting six cloves a day? First of all, one should never make changes to their lifestyle in regards to their health without consulting a physician first. Your doctor needs to know if you plan to begin supplementing garlic. If you are taking medication for high blood pressure or are scheduled for surgery, garlic intake can affect both of these things, due to its blood thinning and anticoagulative properties, so it is a must to consult with your physician before making any changes or additions.
Irish Potatoes As Ideal Diets
Weight Gain: Potatoes are mounds of carbohydrates and contain little proteins too. This makes it an ideal diet for those lean and thins Who want to put on weight Thevitamins1ike vitamin-C and B-complex also help in proper absorption of this carbohydrate. That is why they make an inevitable part of the diet of Sumo Wrestlers.
Digestion: Since potatoes predominantly contain Carbohydrates, they are easy to digest and facilitate digestion. This property makes them a good diet for patients, babies and those who cannot digest hard food but need Energy. But you must remember that eating too much of potatoes regularly may cause acidity in the long run.
Potatoes also contain considerable amount of fiber or roughage, more in raw potatoes and cold ones than boiled or hot ones.
Skin Care: Vitamin-C and B-complex and minerals like potassium, magnesium, phosphorus and zinc are good for the skin. Apart from that, pulp obtained from crushed raw potatoes, mixed with honey, can serve as excellent skin and face packs. This helps even curing pimples and spots on the Skin Again, this pulp, if applied externally on burns, gives a quick relief and heals fast. Smashed potatoes, even water in which potatoes are washed, are very good for softening and cleaning skin, especially around elbows, back of the palms etc.
Scurvy: The vitamin-C present can help prevent this dreaded deficiency disease caused due to lack of vitamin-C. It is characterized by cracked lip corners, spongy and bleeding gums, frequent viral infections like cold etc. Rheumatism: There are two aspects of this factor. Vita-mines, calcium and magnesium in potatoes help relief rheumatism. Water obtained from boiled potato gives relief in rheumatism.
But due to high starch or carbohydrate content it tends to increase body weight which may have adverse effects on rheumatic people.
Inflammation: Potato is very effective in inflammation, internal or external. Since it is soft, easy digestible and has a lot of vitamin-C (very good anti-oxidant and repairs wears and tears), potassium and vitamin-B6, among others, it relieves inflammation of intestines and the digestive system. It is very good diet for those who have, mouth ulcers.
Health Benefits Of Walnuts
Walnut is a rich source of vitamins and minerals that are important to life. It is also rich in fat which is healthy to the heart thus considerably reduces cardiovascular diseases and heart attacks. Studies have shown that aside improving cardiovascular health to boosting our immune system and metabolism, walnut has other health benefits. The health benefits in the nut are same as those got from an unrefined walnut oil. A 35 gram serving of walnut oil has the same nutritional value as a 50-gram of walnut.
Walnut is a rich source of Omega – 3 essential fatty acids. Which improve cardiovascular health and provide anti-inflammatory benefits to persons suffering from asthma, rheumatoid arthritis, eczema and psoriasis.
The ellagic acid in walnut is antioxidant compound that boost the immune system while the anticancer properties also help in fighting the dreaded disease.
Research has proved that walnut is effective in preventing gallstones in women.
Walnut contains melatonin which is a powerful antioxidant and induces a good night sleep. A handful of walnuts before going to bed helps one in getting a sound sleep, nutritionists have recommended. Taking walnut increases the amount of HDL cholesterol and lowers the LDL cholesterol level in the blood. Beside Omaga – 3 fatty acid that prevents erratic heart rhythms, it regulates plague formation in blood vessels and the essential amino acid 1- arginine in the nut improves the elasticity of the blood vessels thus ensuring proper supply of blood to various organs.
It is an excellent source of proteins, fiber, vitamins B and mineral such as iron, magnesium, phosphorus, copper and manganese and due to its laxative effects it helps in easing constipation.
It is also called the brain food because of its high level of Omega – 3 fatty acids content. According to science, nearly 60 percent of the brain is structural fats which is primarily Omega – 3 fatty acids.
Studies have revealed that walnut reduces the amount of LP (a), a lipid compound that increases blood clothing which leads to the risk of arthrosclerosis and health diseases.
Walnut also promotes healthy bones and may reduce the risk of alzheimer’s disease by arresting the formation of the amyloid plaques that are found in the brains of patients who suffer from this debilitating disease, research indicates.
Also called the imperial nut by the Romans, the health benefits of black walnut include prevention of heart burn, high blood pressure and various skin disorders. Taking walnut helps in getting rid of intestinal parasites and tapeworms and ensures proper functioning of the thyroid gland.
To have a healthy life, a ratio of omega – 6 to Omega – 3 fatty acids should be maintained at 4:1 and walnut is one natural food that provide this ratio. Walnut should serve as substitute for food with high level of saturated fats on daily basis. 1.5 0z of walnuts every day are enough to make the most health benefits of the wonderful nuts. Despite its high calory-content, walnut is believed to aid weight loss as it is filling and reduces the cravings for food when hungry.
According to research, the weight gained in the consumption of walnuts in moderate amount is insignificant when compared to its other health benefits. So ensure you have a grab of a handful of walnuts daily to make the most of the numerous health benefits to stay healthy.
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