Health Benefits of Olive Oil

Olive oil is called the healthiest of all cooking oils and is present in different variants like extra virgin oil etc. The variants have different properties and used differently. Olive oil is primarily unsaturated fat and just 12% of saturated fat and improves heart health and increases good cholesterol. It has a lot of vitamins E & K with essential fatty acids and antioxidants. In addition to bolstering the immune system and helping to protect against viruses, olive oil has also been found to be effective in fighting against diseases.

Here are the some health benefits of Olive oil:

Maintains Good Cholesterol Levels: One of the important health benefits of olive oil is to reduce the bad cholesterol. Olive oil contains a potent mix of antioxidants that can lower your “bad” (LDL) cholesterol but leave your “good” (HDL) cholesterol untouched. 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.

Good for stomach: Another health benefit of olive oil is its good for your stomach. Olive oil is most tolerated by the stomach due to its high oleic acid content. Since ancient times, olive oil has been ingested to treat gastritis and gastroduodenal ulcers. Feeling a little constipated? Take two tablespoons of olive oil in the morning on an empty stomach.

Fortifies Your Bones: Olive oil does wonders for your child’s bone development. Studies support that when eaten in normal amounts, olive oil provides a relatively low amount of essential fatty acids with the highest linolenic ratio similarly found in human milk. To keep our bones strong, consume foods like olive oil, which are high in oleic glycerides but low in polyunsaturated fats.

Aids Digestion: Aiding digestion is another benefit of olive oil. Extra virgin olive oil aids in digestion and in the absorption of minerals and vitamins. It even acts as a mild laxative! For best results, eat your olive oil fresh and in its raw state. Remember, extra virgin olive oil is lowest in acidity and highest in anti-oxidants, minerals and vitamins. So use high quality olive oil and a lot of it!

Reduce Cancer: The phytonutrient in olive oil, oleocanthal, mimics the effect of ibuprofen in reducing inflammation, which can decrease the risk of breast cancer and its recurrence. Squalene and lignans are among the other olive oil components being studied for their possible effects on cancer.

Oxidative Stress: Reducing stress in also another health benefit of Olive oil as It is rich in antioxidants, especially vitamin E, long thought to minimize cancer risk. Among plant oils, olive oil is the highest in monounsaturated fat, which doesn’t oxidize in the body, and it’s low in polyunsaturated fat, the kind that does oxidize.

Reduce the risk of Diabetes: It has been demonstrated that a diet that is rich in olive oil, low in saturated fats, moderately rich in carbohydrates and soluble fiber from fruit, vegetables, pulses and grains is the most effective approach for diabetics. It helps lower “bad” low-density lipoproteins while improving blood sugar control and enhances insulin sensitivity.

Reduce Obesity: Although high in calories, olive oil has shown to help reduce levels of obesity.

The health benefits of olive oil are extensive with new positive attributes discovered all the time. One prominent cardiologist recommends at least two tablespoons of extra virgin olive oil each day to enjoy the many ways olive oil can be beneficial to your health and well being.

 

Being Thin Does Not Mean Being Healthy

Increased body fat percentage and being overweight result in lifestyle disorders that cause heart disease, hypothyroid, diabetes, obesity and high blood pressure. Excessive saturated fat consumption increases the cholesterol levels in the body. Certain types of fat are bad for health and some are  equally important which are commonly referred to us essential fat without which the body will fail to absorb and process nutrition in the body. Read here to know more about this.

The distribution of fat varies between gentics and gender. Women tend to store more subcutaneous fat which is under their skin. Distribution of fat in women is generally in their hips and thighs area while men tend to store more fat in the middle area or the abdomen. Once the person enters adolescence the fat cells don’t increase in number instead they only increase or decrease in size. Its the male and female hormone that decide the fat deposit destination in the body. For example women with big bellies are considered  to have higher levels of testosterone ( male hormone) in their system that causes fat accumulation on the stomach. While if men have large hips its due to the high levels of estrogen (female hormone) in that body part.

We presume that fat people are more prone to metabolic disorder ( also known as lifestyle disorders) but a study by Ruth Loos at the Medical Research Council in the U.K. found that lean people with a specific genetic variant were equally at risk of diabetes, heart disease even though the reports confirmed lower fat percentage in the body. Read more

Flaxseed and its health benefits

The tiny seeds add not much of calories to the body and are low in carbohydrates but are full of vitamins, minerals, essential omega fatty acids and antioxidants that keep many health problems away keeping you healthy.

You could include flax seed in your diet on cereals and salads and include it in yogurt and shakes. You could eat it directly or eat in combination.
Flaxseeds contain health fighting properties and is beneficial for weight loss. Below are health benefits of flaxseed.

- Cardio-protective: Due to presence of high content of alpha linolenic acids (ALA) a type of plant-derived omega-3 fatty acid, flax seed is known to have cardio-protective benefits Flax seeds aid in lowering total cholesterol, LDL cholesterol levels and may also keep platelets from becoming sticky therefore reducing the risk of a heart attack.

- Controls Blood Glucose Levels: Fiber present in flax seed helps stabilize blood sugar. A recent study demonstrated Lowering of blood sugar levels by 28% an hour after eating flax seed.

- Cancer Fighting: Flaxseeds are high in lignans, (a phytoestrogen) and in alpha linolenic acid (ALA) which are found to be promising as a cancer fighting agent. Flax seed’s high fiber aspect is also beneficial in the fighting against colon cancer. Lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer Lignans are known to promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer.

- Prevents Constipation: Flax is high in both soluble and insoluble fiber. Flaxseed promotes regular bowel movements and helps to absorb water, thereby softening the stool and allowing it to pass through the colon quickly.

-  Boost Immunity: A study in Nutrition Journal stated that eating flax daily favorably affects immunity, the body’s ability to defend itself successfully against micro-organisms. Lignans and ALA (alpha-linolenic acid), affect immune cells and compounds that control immune reaction.

- Mood-Enhancer: Flaxseed has a mood boosting ingredient: docosahexaenoic acid (DHA) which is essential for the proper function of brain cells. Flax seed decreases risk of Alzheimer’s due to presence of Omege-3 fatty acids.

How Pasta Can Be Healthy

There have been health myths whether pasta is healthy for the diet or not. It could be healthy with the right ingredients and cooking it to the right temperature and softness. Pasta can be made into a complete nutritious meal.

Here are tips on how to cook healthy pasta.

Ingredients:

Go for whole wheat pasta: When you pick your raw pasta opt for whole wheat grain pasta or multi grain pasta which will keep the calorie intake low and provide the body with fiber and absorb the excess water from the body.

Cooking Style:

Do you cook the pasta ‘Al Dente’ ?Pasta when cooked Al dente has a lower glycemic index when overcooked. Pasta when cooked al dente is soft but not too soft and holds the shape and feels just perfect to the mouth while chewing it. Basically, what that mean is that pasta should not be cooked till it is completely soft. When it is ‘al dente’ Read more

Diabetes and Exercise

Most people focus on diet to manage diabetes. But to really manage diabetes well, you need a proper diabetes management plan that focuses both on diet and exercise. We’ve already told you how to manage your diet with diabetes. Here, you can see the benefits of exercise to help you manage diabetes.

Glucose is metabolized better in the body, when you exercise. More glucose is forced out of the blood stream and into the cells where it is used for producing more energy. Exercise increases the body’s efficiency, because it increases the tissue sensitivity to insulin in patients suffering from Type-2 Diabetes. When you are exercising, your muscles are in use, so they use up more blood glucose, helping to reduce blood sugar levels.

See how exercise helps in lower blood sugar levels:

- You lose calories when you exercise which helps in weight loss, and helps improve insulin sensitivity.

- Exercise will increase the circulation of blood in your arms and legs, the problem area with diabetics.

- Exercises helps in increasing HDL (good cholesterol) which helps in reducing the bad cholesterol, reducing the risk of heart attacks.

So, try to manage your diabetes effectively. If you need help, Fitho provides a great diabetes management plan. See how we helped Suresh get rid of his diabetes, and now he looks 10 years younger.

Tips to improve your health, fitness and sex life

In our previous article, we talked about how an unhealthy diet can negatively affect your sex life. Here, we will tell you all about how you can improve it

- Watch the Fat: The daily fat content of your diet should not be more than 30%. That’s the stipulated guideline for fat content in your diet. If you go over, you risk increasing fat storage in your body, along with cholesterol build up. High cholesterol reduces blood flow to all parts of your including your genitals for sexual arousal.

- Eat lots of fiber: Soluble fiber help to clean cholesterol build up in your arteries. With cleaner arteries, more blood can flow to all parts of your body, including your privates. Common sources of soluble fibre are legumes, oats, rye, barley, broccoli, carrots, onions, potatoes, apples and other fruits, etc.

- Do your Cardio: Cardiovascular exercises like cycling, running keep bad cholesterol down and raises good cholesterol. They also improves blood flow and circulation in your body, again benefiting sex life. Need some help to start running?- Here are tips to start running

So, keep the alcohol under control with these low calorie alcoholic drinks, follow these tips and improve your sex life.