Keep the heart healthy by eating apples daily: Study;

A small-scale study funded by the apple industry claims that an apple a day can, indeed, keep the cardiologist at bay.

Published in the Journal of Functional Foods, the research found that healthy, middle-aged adults who ate one apple every day for four weeks succeeded in lowering levels of ‘bad’ cholesterol by 40 percent -- a substance which has been linked to the hardening of the arteries.

To carry out their study, researchers from Ohio State University recruited 16 healthy adults between the ages of 40 and 60 who weren’t regular apple eaters – less than twice a month. Participants were instructed to eat either a Red or a Golden Delicious apple every day for four weeks.

Another 17 participants took oral capsules containing 194 mg of polyphenols for four weeks, and a third group of 18 people took a placebo.

While the polyphenol capsules also yielded measurable results, they weren’t as strong as consuming whole apples, researchers said.

“That could either be because there are other things in the apple that could contribute to the effect, or, in some cases, these bioactive compounds seem to get absorbed better when they're consumed in foods,” hypothesized lead researcher Robert DiSilvestro.

When oxidized LDL or low-density lipoprotein --also known as ‘bad cholesterol’ -- oxidizes after meeting free radicals, the cholesterol is more likely to promote inflammation and cause tissue damage, researchers explain.

DiSilvestro also claims that eating whole apples daily was found to be more effective in this particular capacity -- lowering bad cholesterol levels -- than other antioxidant-rich foods he’s studied separately, including turmeric, green tea and tomato extract.

The latest study builds on previous research vaunting the health benefits of apples. A Florida State University study likewise proved that eating an apple daily lowered ‘bad cholesterol’ levels by 23 percent while also increasing good cholesterol levels by 4 percent. Female participants also lost an average of 1.5 kg (3.3 lbs) during the year-long experiment.

10 Common Allergy Triggers

Uncover your allergy triggers

Nearly 20% of Americans suffer from allergies. Allergies are an abnormal response of the immune system where the body's defenses react to a usually harmless substance in the environment, such as pollen, animal dander, or food. Almost anything can trigger an allergic reaction, which can range from mild and annoying to sudden and life-threatening. Here are 10 of the most common triggers.

Pollen

Exposure to pollen from trees, grasses, and weeds can trigger hay fever or seasonal allergies. Symptoms include sneezing, runny nose, nasal congestion, and itchy, watery eyes. Treatments include over-the-counter products, prescription drugs, and allergy shots. Prevent symptoms by staying indoors on windy days when pollen counts are high, closing windows, and running the air conditioning.

Animal Dander

Proteins secreted by oil glands in an animal's skin and present in their saliva can cause allergic reactions for some. The allergy can take two or more years to develop and symptoms may not subside until months after ending contact with the animal. If your pet is causing allergies, make your bedroom a pet-free zone, avoid carpets, and wash the animal regularly. A HEPA filter and frequent vacuuming may also help. Allergy shots may be beneficial.

Dust Mites

Dust mites are microscopic organisms that live in house dust. They thrive in areas of high humidity and feed on the dead skin cells of humans and their pets, as well as on pollen, bacteria, and fungi. Help prevent dust mite allergies by covering mattresses, pillows, and box springs, using hypoallergenic pillows, washing sheets weekly in hot water, and keeping the house free of dust collecting-items such as stuffed animals, curtains, and carpet.

Insect Stings

People who are allergic to stings can have a severe or even life-threatening reaction. Symptoms include extensive swelling and redness from the sting or bite that may last a week or more, nausea, fatigue, and low-grade fever. Rarely, insect stings may cause anaphylaxis, with symptoms including difficulty breathing, hives, swelling of the face, throat, or mouth, rapid pulse, dizziness, or a sharp drop in blood pressure. For those severely allergic, epinephrine should be administered immediately after a sting; allergy shots are recommended to prevent anaphylaxis with future stings.

Molds

Molds produce allergens, irritants, and in some cases, potentially toxic substances. Inhaling or touching mold (magnified here) or mold spores may cause allergic reactions in sensitive individuals. There are many types of mold; all need moisture to grow. They can be found in damp areas such as basements or bathrooms, as well as in grass or mulch. Avoid activities that trigger symptoms, such as raking leaves. Ventilate moist areas in the home.

Food

Milk, shellfish, nuts and wheat are among the most common foods that cause allergies. An allergic reaction usually occurs within minutes of eating the offending food. Symptoms, which can include asthma, hives, vomiting, diarrhea, and swelling around the mouth, can be severe. Avoid offending foods altogether; but if exposed, treatment with antihistamines or steroids is recommended. In life-threatening situations, an epinephrine injection is needed.

Latex

Latex in gloves, condoms, and certain medical devices can trigger latex allergy. Symptoms include skin rash, eye irritation, runny nose, sneezing, wheezing, and itching of the skin or nose. Allergic reactions can range from skin redness and itching to anaphylaxis, a serious reaction which can cause difficulty breathing, hives. Those allergic should wear a MedicAlert bracelet and carry an epinephrine kit.

Medication

Symptoms of allergies to medications, such as penicillin or aspirin, can range from mild to life-threatening and can include hives, itchy eyes, congestion, and swelling in the mouth and throat. It's best to avoid the drug altogether; however, if exposed, treatment with antihistamines or steroids is recommended. For coughing and lung congestion, bronchodilators may be prescribed. For severe symptoms, epinephrine may be needed.

Fragrance

Fragrances found in products including perfumes, scented candles, laundry detergent, and cosmetics can have mild to severe health consequences. For most people, symptoms abate once the scent is out of range. For some, repeated exposures cause an increase in symptoms that occur more often and last longer. There's some debate as to whether fragrance reactions are a true allergy or simply a response to an irritant.

Cockroaches

Ick! Not only are cockroaches creepy, but a protein in their droppings can be a troublesome allergen. It can be difficult to eradicate cockroaches from your home, especially in a warm climate, or if you live in an apartment building where bugs can pass back and forth to a neighboring unit. Treat for roaches by using pesticides, keeping a clean kitchen, and repairing cracks and holes in floors, walls, and windows to prevent their entry into the home.

Air Pollution and Allergies: A Connection?

Does the "air we breathe" have an impact on the rising incidence of allergies and asthma? Hay feverwas rare in Japan before World War II. However, pollen allergy is now common and mostly affects those living in Japanese cities and near highways. Allergic disease is also more common in highly developed countries in North America and Europe and less common in Third World countries. This suggests that there must be something about modern, urban life that promotes allergy. Let us examine the impact of air pollution.
By far the most important indoor pollutant is tobaccosmoke, which is strongly associated with allergic sensitization, asthma, and other respiratory illnesses. Exposure to smoke results in the body's enhanced ability to produce IgE(the allergy antibody) that attaches to allergens (e.g. pollen, dust mites and dander). The IgE response is a key trigger of allergic reactions.
Parental smoking increases the risk of their children having many respiratory illnesses, including bronchitis, chronic cough, and asthma. Smoking during pregnancy and breastfeeding results in a higher risk for the children to develop allergic eczema (atopic dermatitis). The rate of asthma in an infant of a smoking mother is double that of a non-smoking mother. This is very important, since in North America, 25% of mothers smoke during pregnancy and 40% have a smoker in the home.

The increased rates of allergy and asthma in city environments and in those living close to highways has drawn attention to the role of outdoor pollution. Common air pollutants, such as ozone, sulfur dioxide, and nitrogen dioxide probably act more as irritants than as promoters of sensitization. These pollutants have been shown to be hazardous to adults and children with asthma. Recent studies suggest that prematurely born children are more sensitive to the respiratory effects of outdoor pollution. There may also be an association with diesel exhaust particles and the worldwide increase in respiratory allergies. Diesel exhaust has been shown to enhance the ability to make the allergy antibody, IgE, in response to exposure to allergens.
What is the bottom line? Tobacco smoke is by far the worst and most important air pollutant and it clearly promotes both allergy and asthma. Diesel fumes likely promote allergy, whereas other outdoor air pollutants act more as irritants that can aggravate allergies and asthma, rather than as true promoters of allergy or asthma.
 

Medical Author: Alan Szeftel, MD, FCCP
Medical Editor: William C. Shiel Jr., MD, FACP, FACR

Top 5 lifestyle changes to reduce cholesterol

Lifestyle changes can help reduce cholesterol, keep you off cholesterol-lowering medications or enhance the effect of your medications. Here are five lifestyle changes to get you started. 

 

High cholesterol increases your risk of heart disease and heart attacks. You can reduce cholesterol with medications, but if you'd rather make lifestyle changes to reduce cholesterol, you can try these five healthy lifestyle changes. If you're already taking medications, these changes can also improve their cholesterol-lowering effect.

1. Lose weight

Carrying some extra pounds — even just a few — contributes to high cholesterol. So losing as little as 5 to 10 pounds (about 2 to 5 kilograms) can help reduce cholesterol levels.
Start by taking an honest look at your eating habits and daily routine. Consider your challenges to weight loss — and ways to overcome them.
If you eat when you're bored or frustrated, take a walk instead. If you pick up fast food for lunch every day, pack something healthier from home. If you're sitting in front of the television, try munching on carrot sticks instead of potato chips as you watch. And, look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator. Take stock of what you currently eat and your physical activity level, and slowly work changes in.

2. Eat heart-healthy foods

Even if you have years of unhealthy eating under your belt, making a few changes in your diet can reduce cholesterol and improve your heart health.

• Choose healthier fats. Saturated fats, found in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. As a general rule, you should get no more than 10 percent of your daily calories from saturated fat. Instead, choose leaner cuts of meat, low-fat dairy and monounsaturated fats — found in olive, peanut and canola oils — for a healthier option.
• Eliminate trans fats. Trans fat can be found in fried foods and many commercial baked products, such as cookies, crackers and snack cakes. But don't rely on packages that are labeled "trans fat-free." In the United States, if a food contains less than 0.5 grams of trans fat per serving, it can be labeled "trans fat-free." Even though those amounts seem small, they can add up quickly if you eat a lot of foods that have a small amount of trans fat in them. Instead, read the ingredients list. You can tell if a food has trans fat in it if it contains partially hydrogenated oil.
• Limit the cholesterol in your food. Aim for no more than 300 milligrams (mg) of cholesterol a day — less than 200 mg if you have heart disease. The most concentrated sources of cholesterol include organ meats, egg yolks and whole milk products. Use lean cuts of meat, egg substitutes and skim milk instead.
• Select whole grains. Various nutrients found in whole grains promote heart health. Choose whole-grain breads, whole-wheat pasta, whole-wheat flour and brown rice.
• Stock up on fruits and vegetables. Fruits and vegetables are rich in dietary fiber, which can help lower cholesterol. Snack on seasonal fruits. Experiment with veggie-based casseroles, soups and stir-fries. If you prefer dried fruit to fresh fruit, limit yourself to no more than a handful (about an ounce or two). Dried fruit tends to have more calories than does fresh fruit.
• Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids can help lower your LDL ("bad") cholesterol. Some types of fish — such as salmon, mackerel and herring — are rich in omega-3 fatty acids. Other good sources of omega-3 fatty acids include walnuts, almonds and ground flaxseeds.

3. Exercise on most days of the week

Whether you're overweight or not, exercise can reduce cholesterol. Better yet, moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. With your doctor's OK, work up to 30 to 60 minutes of exercise a day. Remember that adding physical activity, even in 10-minute intervals several times a day, can help you begin to lose weight. Just be sure that you can keep up the changes you decide to make. Consider:

• Taking a brisk daily walk during your lunch hour
• Riding your bike to work
• Swimming laps
• Playing a favorite sport

To stay motivated, find an exercise buddy or join an exercise group. And remember, any activity is helpful. Even taking the stairs instead of the elevator or doing a few sit-ups while watching television can make a difference.

4. Quit smoking

If you smoke, stop. Quitting can improve your HDL cholesterol level. And the benefits don't end there. Just 20 minutes after quitting, your blood pressure decreases. Within 24 hours, your risk of a heart attack decreases. Within one year, your risk of heart disease is half that of a smoker. Within 15 years, your risk of heart disease is similar to someone who never smoked.

5. Drink alcohol only in moderation

Moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't already drink. If you choose to drink, do so in moderation. This means no more than one drink a day for women, and one to two drinks a day for men. Drinking too much alcohol can lead to serious health problems, including high blood pressure, heart failure and stroke.

If lifestyle changes aren't enough ...

Sometimes healthy lifestyle changes aren't enough to lower cholesterol levels. Make sure the changes you choose to make are ones that you can continue, and don't be disappointed if you don't see results immediately. If your doctor recommends medication to help lower your cholesterol, take it as prescribed, but continue your lifestyle changes.


Credit : Mayo Clinic Staff

Top 5 foods to lower your Cholesterol

Diet can play an important role in lowering your cholesterol. Here are five foods that can lower your cholesterol and protect your heart. 

Can a bowl of oatmeal help lower your cholesterol? How about a handful of walnuts or even a baked potato topped with some heart-healthy margarine? A few simple tweaks to your diet — like these, along with exercise and other heart-healthy habits — may be helpful in lowering your cholesterol.

1. Oatmeal, oat bran and high-fiber foods

Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad," cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber. To mix it up a little, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran.

2. Fish and omega-3 fatty acids

Eating fatty fish can be heart healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil — or omega-3 fatty acids — reduces the risk of sudden death.
The American Heart Association recommends eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in:

• Mackerel
• Lake trout
• Herring
• Sardines
• Albacore tuna
• Salmon
• Halibut

You should bake or grill the fish to avoid adding unhealthy fats. If you don't like fish, you can also get small amounts of omega-3 fatty acids from foods like ground flaxseed or canola oil.
You can take an omega-3 or fish oil supplement to get some of the benefits, but you won't get other nutrients in fish, such as selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.

3. Walnuts, almonds and other nuts

Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy.
Eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat aren't salted or coated with sugar.
All nuts are high in calories, so a handful will do. To avoid eating too many nuts and gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds.

4. Olive oil

Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched.
Try using about 2 tablespoons (23 grams) of olive oil a day in place of other fats in your diet to get its heart-healthy benefits. To add olive oil to your diet, you can saute vegetables in it, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread. Olive oil is high in calories, so don't eat more than the recommended amount.
The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants. But keep in mind that "light" olive oils are usually more processed than extra-virgin or virgin olive oils and are lighter in color, not fat or calories.

5. Foods with added plant sterols or stanols

Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol.
Margarines, orange juice and yogurt drinks with added plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce (237-milliliter) servings of plant sterol-fortified orange juice a day.
Plant sterols or stanols in fortified foods don't appear to affect levels of triglycerides or of high-density lipoprotein (HDL), the "good" cholesterol.

Other changes to your diet

For any of these foods to provide their benefit, you need to make other changes to your diet and lifestyle.
Cut back on the cholesterol and total fat — especially saturated and trans fats — that you eat. Saturated fats, like those in meat, full-fat dairy products and some oils, raise your total cholesterol. Trans fats, which are sometimes found in margarines and store-bought cookies, crackers and cakes, are particularly bad for your cholesterol levels. Trans fats raise low-density lipoprotein (LDL), the "bad," cholesterol, and lower high-density lipoprotein (HDL), the "good," cholesterol.
In addition to changing your diet, keep in mind that making additional heart-healthy lifestyle changes are key to lowering your cholesterol. Talk to your doctor about exercising, quitting smoking and maintaining a healthy weight to help keep your cholesterol level low.

Credit: Mayo Clinic Staff

Brain Foods

Want to keep your mind sharp and nourished? Here are 10 highly effective brain foods that improve memory, mood, concentration, and overall clarity.



1.    Blueberries—Blueberries serve a wide range of functions for improving mental function. Most notably, regular blueberry consumption has been shown to improve memory function. Furthermore, blueberries are rich in antioxidants, helping to prevent free radical damage. Still not convinced? Research has found that blueberries can also reverse age related declines in motor function, balance, and coordination.
2.    Salmon—Rich in Omega-3 fatty acids, salmon helps your brain develop tissue for increasing your brain power. Furthermore, salmon also plays a key role in fighting Alzheimer’s and other age-related cognitive disorders.
3.    Flax seeds—Flax seeds are crammed with ALA- a healthy fat that aids the cerebral cortex in functioning better. This is the portion of the brain responsible for processing sensory information. Keeping it sharp is vital.
4.    Coffee—Regular coffee drinking has been shown to reduce the risk of Alzheimer’s, Dementia, and other mental disorders. That’s because caffeine is good for the brain (in moderation), and it contains antioxidants. The important thing to note is you shouldn’t add in all the other junk to your coffee (the ridiculous Starbucks drinks crammed with sweeteners and fatty products).

5.    Mixed nuts—Peanuts, walnuts, pecans, and other nuts contain properties that help with everything from fighting insomnia to promoting mental clarity and strong memory. Walnuts are rich in Omega-3 fatty acids while almonds contain natural mood-enhancing neurotransmitters.
6.    Avocados—Don’t let the avocado’s fat content fool you. It’s a healthy fat that promotes blood flow, keeping your mind functioning at its peak. That’s not all: Avocados have also been shown to reduce blood pressure.
7.    Eggs—Egg yolks are rich in choline, an essential nutrient to improving memory function.
8.    Whole grains—From oatmeal to whole grain bread, whole grains are excellent brain foods as they improve circulation and contain essential fibers, vitamins, and even some Omega-3. Just make your sandwiches from whole grain breads to enjoy the benefits.
9.    Chocolate—For me, this is the yummiest brain food of all. Dark chocolate is antioxidant-rich, and it also improves focus and concentration. Milk chocolate, on the other hand, improves memory and reaction time.
10.    Broccoli—Broccoli has been shown to improve memory function as well as slow the aging process. This means a broccoli-rich diet will keep you young and sharp.

Which brain foods do you enjoy?

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