Tag Archives: arteries

Can strawberries Lower Cholesterol?

Strawberries are known for their flavour, flashy red colour and pleasant aroma. It’s favourite among all age groups and geographies. It is probably the most desired fruit in the world. The strawberry flavour is incorporated into various sweets and delicacies across the world. This delicious and healthy fruit can be easily incorporated in salads, healthy desserts, smoothies and other healthy snacks.

Strawberries contain many vitamins, minerals and antioxidants such as flavonoids, anthocyanins and ellagitannins. These antioxidants have anti-inflammatory properties which can prevent certain cancers and heart ailments. Additionally, strawberries also help control blood sugar level.

A recent research study has also examined the effect of strawberry consumption on cholesterol levels, and the results of these studies appear to show a promising link between the two.

The research team set up an experiment in which they added 500 grams of strawberries to the daily diets of 23 volunteers over the duration of a month. They took blood samples before and after this period to compare data.

Researchers found that the total amount of bad cholesterol level, that is the level of low density lipoprotein (LDL or bad cholesterol) or triglycerides fell by 8.78%, 13.72% and 20.8% respectively. The high-density lipoprotein (HDL or good cholesterol) remained unchanged.

The reason behind this was the presence of anthocyanins, which are a sub-class of flavonoids that can help dilate arteries and prevent plaque build up, thus improving heart health and cholesterol levels.

Strawberries also contains soluble fibre, which is known as pectin. Fibre lowers the blood cholesterol by interfering with the re-absorption of bile salt in the intestine. The bile gets excreted in the faeces. To make up for this loss of bile, the liver produces more bile salts. The body require cholesterol to make bile salts. So in order to obtain the cholesterol necessary to make more bile salts, the liver increases its production of LDL receptors, thus eating into the body’s bad cholesterol levels.

Not only bad cholesterol level, but strawberries even improve other parameters like plasma lipid profile. Strawberries contain antioxidants like vitamin C that has anti aging properties and helps in wound healing, apart from playing a role in collagen formation. Strawberries even contain antihemolytic factors, which prevents breakdown of Red Blood Cells.

Fresh strawberries are available only seasonally, so indulge in them when they’re available to derive maximum benefit. But their benefits are only limited to the consumption of the actual strawberry, not the unhealthy sugary desserts and cakes that just have their flavour and none of strawberry’s actual benefits.

— this article is written by a dietitian @ FitHo
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How to Build Muscles

Muscular man

If building muscle is what you want then here is some basic information on muscles and how to exercise them effectively to get the size or definition you are looking for.

What is the most basic function of muscle. Muscle apart from physical appearance is important for movement, to maintain posture and is known as the source of power in the body.

They take care of everything from walking to keeping the blood flowing. The best part about muscles are that they are  long-lasting, they are self-healing and are able to grow stronger with exercise.

There are three types of muscles in the body. Cardiac muscles in the heart take care of the pumping and functioning of heart, second type are the smooth muscles that are found in the walls of the arteries and intestines and lastly the skeletal muscles which cover our outer body, and are often exercised strength and physical shape.

The skeletal muscle is what we want to develop and not the other two smooth and cardiac muscles. Here are tips to build stronger muscle. (more…)

— this article is written by a dietitian @ FitHo

Food With Fat For Health Benefits

Fatty Foods

Fat has an important role to play in the smooth functioning of body just like how protein is important for muscle building, carbohydrates for energy and vitamins and minerals for other nutrition. The minimum requirement of essential fat for men is 2-5% and women is 10-12%, anything below which physical and psychological health would be effected. When one consumes fat more than the daily requirement it then it gets stored in the belly, thighs and all over the body. Fat helps in healthy cell function and keeps the skin healthy and stores energy in the body and provides 9 calories per 1 gm of fat.

Essential fat is required for brain functioning, bone marrows, central nervous system muscles and healthy functioning of the body

It provides cushion to internal organs of the chest and abdomen.  These essential fats are often confused with the bad fats that increase the LDL bad Cholesterol. Essential fats actually increase the HDL good cholesterol levels improving heart health and improves the flow of blood in the arteries.

Here is a list of Fatty foods for good health

 

(more…)

— this article is written by a dietitian @ FitHo

Fiber for Optimum Health

Fiber is an essential nutrient in your diet. Fiber is in the form of soluble fiber as well as insoluble fiber. The soluble fiber binds with the fatty acids in the stomach and the arteries. This helps to regulate blood sugar and reduces the over all cholesterol. The insoluble fiber removes toxins from your colon and balance intestine acidity.

Research has shown that people who consumed the highest amount of fiber were 22 percent less likely to develop heart and health related risks. Fiber helps in controlling diabetes and heart disease risks because it improves cholesterol levels, blood pressure, inflammation and blood sugar levels. Besides it, fiber also has the property to bind along with the toxins and remove it from the body quickly. Read on to find out how much fiber your need, and best sources of fiber for your body. (more…)

— this article is written by a dietitian @ FitHo

Fatty, unhealthy diet negatively affects your sex life

We’ve told you how fitter people have better sex, but an unhealthy diet can affect your sex life too in more ways than one! And not in ways that thrill your partner.

A fatty diet can lead to cholesterol build up in your arteries, reducing blood flow to all parts of your body including your privates, and thus reducing arousal. Every 1 point increase in your total cholesterol correlates to an 1.5 times greater risk of erection problems.

Photo – zemzelett@flickr

If you are on an unhealthy diet, then you probably have more fat deposits in your body. This is more bad news for men, since higher fat deposits in the male body is correlated to lower testosterone production- the male sex hormone. A substantial increase in fat deposits can affect the hormonal balance and can increase estrogen in the male body. Increase of estrogen production in the male body is related to growth of male breasts and other feminine features.

Did you know that drinking alcohol also lowers testosterone? And it promotes the production of estrogen, the female hormone in the male body.

In our next article, we will tell about what you can do to get fit to improve your sex life. Till then, start watching your diet and alcohol intake.

— this article is written by a dietitian @ FitHo