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Learn the Basics of a Successful Low Cholesterol Diet

If you’ve just found out that you have high cholesterol and need to go on a low cholesterol diet, then here is an outline on what you should and should not eat in order to help you lower your cholesterol levels. 
 
Alternatively, you might have just decided that you should eat more healthily in order to prevent yourself from getting high cholesterol. Either way, this is a recommended healthy diet strategy to follow. 
 
Understanding What a Low Cholesterol Diet is 
 
Basically, in order to lower your cholesterol, you will have to follow a diet that is 
 
• low in saturated fat and 
• low in cholesterol 
 
This is absolutely essential in helping you to lower your cholesterol. You must understand that although cholesterol lowering medications can be prescribed by your doctor, you will still need to follow a controlled diet specifically to help reduce your high blood cholesterol levels. 
 
Cholesterol is found in eggs, dairy products, fish, meat and poultry. Be aware that many foods contain both high in saturated fat and cholesterol, such as diary products (especially egg yolks) and red meats. Therefore, it is important to limit the amount of such high-fat foods. It is also recommended to opt for the ‘low fat’ versions of any type of food, especially dairy products (low fat yogurts, cheeses, etc.) 
 
Basic Foods of a Low Cholesterol Diet 
 
Foods to eat: 
 
• lean meats 
• skinless poultry 
• fish 
• low fat dairy products 
• complex carbohydrates: pasta, rice, potatoes, bread, cereals, fruits, vegetables 
• low calorie fizzy drinks (limit to one a day) 
• drink plenty of water 
 
How to cook: 
 
• grill or roast meats 
• steam or boil vegetables 
• steam fish 
• microwave 
• use low fat oils 
 
Foods to avoid: 
 
• crisps, biscuits, chocolate, sweets 
• don’t add whole milk, butter, rich sauces or cream to pasta dishes or any other meal 
• try avoiding white bread 
• alcohol 
• fizzy drinks 
 
Tip: If you love pasta dishes with sauces, try low fat versions such as adding a tin of tomatoes with a dash of garlic and Worcester sauce as a tomato-based sauce, low-fat cream for a cream-based sauce or a cheese sauce packet-mix made with skimmed milk for a cheese-based sauce. Get used to experimenting with herbs and spices to add different and exotic flavors to your meals. 

Can Flaxseed Cure Heart Diseases?

One of the EFAs in flaxseed oil–alpha-linolenic acid–is known as an omega-3 fatty acid. Like the omega-3s found in fish, it appears to reduce the risk of heart disease and numerous other ailments. 

Flaxseed oil is an excellent source of omega-3s: Just 1 teaspoon contains about 2.5 grams, equivalent to more than twice the amount most Americans get through their diets. Flaxseeds also contain omega-6 fatty acids in the form of linoleic acid; omega-6s are the same healthy fats found in vegetable oils. 

According to the American Heart Association, about 62 million Americans have some form of cardiovascular disease, which can include high blood pressure, coronary heart disease (heart attack and chest pain), stroke, birth defects of the heart and blood vessels, and congestive heart failure, and close to a million die from such conditions every year. 

Heart disease is by far the #1 killer in the U. S., although 1/3 of those deaths could be prevented if people exercised more and followed better diets, the American Heart Association said in an annual report. 

Cardiovascular disease kills more Americans than the next 7 causes of death combined – including cancer – the AHA report states. Overall, slightly more females than males have cardiovascular disease. Heart disease accounted for 40% of all deaths in the U. S. in 1999. 

Perhaps the greatest evil connected with the problem of heart disease is that certain powerful drug interests deliberately suppress the truth – these are the groups which stand to benefit the most from your illness from heart disease. There is nothing as profitable to a drug company as a patient who is forced to take some drug for the rest of his life – heart medications fit in that category. 

The truth is that although the odds of surviving bypass surgery have improved since the operation was introduced, bypass surgery kills anywhere from 2% to 4% of the patients on the operating table, and more within a few months. The truth is that even respectable medical journals are now carrying articles that say that life expectancy does not increase after bypass surgery. 

Congenital Heart Disease – A Conundrum

To reduce your chances of heart disease, you can eat a low-fat diet high in Omega 3, take regular exercise, lose weight and do all those other things the doctors tell us. That said, consider this family:  

 
Paternal Grandfather – first heart attack in his fifties, eventually died of a stroke at the unripe age of 67. 
 
Maternal Grandfather – first heart attack in his forties and died of a heart attack again aged 67. 
 
Father – died very suddenly at the tender age of 65 – you guessed it – from a massive heart attack having never shown any sign of heart trouble until that point. 
 
Mother – suffered from acute angina since her late forties. She is now 60 and takes a cocktail of drugs daily to control the symptoms 
 
Maternal Uncle – suffered a heart attack at the age of forty and has been effectively disabled ever since. 
 
There is nothing we can do about any of these factors. and yet hereditary factors are thought to play a significant part in the development of the disease. After the death of the father in 2002, this person really began to question their lifestyle and turned into a health-obsessed individual. The stress of this took their blood pressure to 140 over 90 and they was doing more harm to my body than good. They had to re-examine the whole situation. 
 
The big question is this: Should we eat ultra-sensibly, exercise rigorously, cut out the alcohol, and eat our way through a forest of plant sterols and generally be miserable? Or should we bow to the inevitable and enjoy whatever time we have left before our hearts pack in? 
 
Most doctors say we should be sensible and do the former, but many of us are more inclined to live our lives to the fullest. The trick is to strike a balance with what you’re comfortable with and what your doctor recommends.  
 
Take heart! Be sensible not obsessive. Get checked regularly. 

Another Nutrient You’re Probably Not Getting Enough Of

We all know we don’t get enough of some key nutrients. From vitamin B-12 to Potassium, Calcium to Iron, most of us have some work to do when it comes to eating a wholesome diet. Unfortunately, new research has added yet another nutrient to that list. In this case, it’s one you may not have heard of. 

It’s called choline, and we’re apparently pretty bad at consuming it. 

Choline was recognized by the Institute of Medicine as an essential nutrient in 1998. The nutrient is present in eggs, dairy, and meat. For the past 12 years, the Institute of Medicine has left the recommended daily choline intake at 550mg per day for men and 425mg per day for women. That amount of choline isn’t too difficult to achieve – one egg has around 115mg of choline, and it is abundant in other animal products.  

However, recent data from the National Health and Nutrition Examination Survey show that around 90 percent of children, pregnant women, and adults are not getting enough. Go figure.  

What is Choline Good For? 

Choline is essential to brain and nervous system function, as it helps regulate essential functions like memory, mood, and muscle control. The nutrient is also needed to form membranes in the body’s cells. Human bodies naturally produce choline, specifically in the liver, but most choline we need comes from the food we eat. 

Where is Choline Found? 

Choline occurs naturally in egg yolks, fish rich in Omega-3 fatty acids (like salmon), most meats, and dairy. Eggs are often cited as the best source of the nutrient, as one large egg can provide around 25 percent of the daily recommended dose of it in adults. 

So, What’s the Problem? 

In the recently published data, the rise of plant-based diets has worsened the choline deficiency, especially in children and pregnant women. Choline is transported to the fetus in utero, and it aids in the development of the brain and spinal cord. Without it, the cognitive development of a fetus may be affected. The body does not produce enough choline on its own to supplement the growing child. This is kind of a big deal; recent research finds that less than 9 percent of pregnant women meet the minimum daily choline requirement.  

What to Do 

If you’re reading this as a vegan or vegetarian, you’re probably freaking out. Don’t worry – there are other ways to get choline besides animal products. Cruciferous vegetables, like brussels sprouts, broccoli, and cauliflower, as well as wheat germ, peanuts, and many types of beans, include choline. Half a cup of broccoli has just over 30mg of the nutrient. It’s not great, but it’s something.  

There are also nutritional supplements on the market to aid in achieving your daily recommended dose. If you are a vegan, be sure to find a supplement that is plant-based. However, it is not a very common ingredient in multi-vitamins, so double-check to ensure it’s present. 

Everything You Need to Know About Milky Oats

If you spend any time in the natural health space, you’ve probably heard the term “milky oats.” If you’ve spent any time in the Instagram natural health community, the term is likely accompanied by a picture of bright green and white wild oats. This plant, Aneva sativa, is known to have many benefits in the natural health world, but how much stock should you place in this trendy remedy?  

As it turns out, quite a bit. 

To introduce you, we’ve put together this “milky oats guide” to answer any and all questions you may have. The plant makes an excellent salve for itchy skin and can help with anxiety. However, if you experience any of these conditions chronically, we recommend seeking out a health professional to better control symptoms.  

What Makes Milky Oats So Special? 

The entire plant is rich in silica, magnesium, phosphorus, chromium, iron, alkaloids, protein, iron, several vitamin Bs, vitamin A, and vitamin C. If this sounds like a plant designed to calm nerves and aid in sleep and digestion, you’re right! Oats are considered to be one of the best remedies for “feeding” the nervous system when experiencing anxiety and general exhaustion. Milky oats help mellow your mood, ease anxiety, and resolve sleeplessness. It’s almost like a better-researched CBD alternative. 

However, milky oats are for more than ingestion. The white sap inside is an excellent relief for itchy skin conditions, like poison ivy and chicken pox. That said, if you have a more intense skin condition, like eczema, this might not be strong enough.  

Milky oats and oatstraw, the green stem oats grow from, are safe for almost everyone, including babies, expecting parents, and the elderly. However, if you have celiac disease, this might not be the natural medicine for you. 

How to Identify Genuine Milky Oats 

Milky oats are the oat tops harvested while in their “milky” stage, or when the oat tops release a white, milky sap when squeezed. The stage lasts only about one week and often occurs after the oat begins to flower but before the seed hardens into the grain we know so well – the one that goes into breads and oatmeal.  

While milky oats are only harvestable for a week out of the year, tincturing the plant while fresh will preserve its potency. The oats can also be dried and used in tonics and tea blends. 

Growing and Harvesting Oats 

One of the best things about milky oats is the ease with which you can grow them at home. Spring is the best time to sow the plant; oats planed in the spring do well for a mid-to-late summer harvest. Here’s a quick, step-by-step guide to getting your little oat plot up and running. 

  1. Rake the soil to loosen the dirt. 
  2. Plant the oat seeds by hand. Keep the seeds very close together to suppress weed germination. 
  3. Rake the seeds into the soil and/or cover them with one inch of soil. This will protect them from birds. 
  4. Water regularly. 

When seed heads begin to appear, squeeze their tops daily to ensure you don’t miss the milky stage. To harvest, simply pinch the stem between two fingers and slide up; the grains will pop off one at a time.  

Winter is Coming… So Stock Up on Primrose

Winter is on the horizon, which means it’s time to start preparing for a few long months of darkness, cold, and itchy skin. Eczema, also known as atopic dermatitis, impacts around 35 million Americans each year, and harsh, dry winter weather tends to only exacerbate the rash. The condition makes the skin red and itchy, and it is often chronic with periodic flares.  

Eczema can be very difficult to treat because its cause is unknown. However, it is thought to be linked to an overactive immune system response to an unknown irritant, sometimes a food, household product, animal dander, or stress. The condition is also common in families with histories of other allergies and eczema. Unfortunately, there is no cure, but there are several treatments, including medication, specific moisturizers, and ointments.  

If you experience eczema, you might be on the hunt for a natural medicine to calm symptoms. Studies suggest that primrose oil can calm the rash. Here’s what to know about the natural remedy and how – if at all – you should incorporate it into your eczema care routine. 

A Brief History 

Primrose has a long history of medicinal uses. People native to North and South America used the stem of the plant, juices, and leaves to sooth everything from skin inflammation to swelling and bruises. The use of the oil as a remedy for eczema began in the 1930s, then later for psoriasis and acne. Primrose has also been linked to treatment for arthritis, osteoporosis, breast pain, diabetic neuropathy, and menopausal symptoms, but the research is pretty spotty. As for soothing eczema, a 2013 study found that doses between 160 mg and 360 mg given to children and teenagers were effective.  

How Does it Work? 

Primrose oil is rich in fatty acids, which can help the body grow and develop. These fatty acids are also known to soothe irritated skin, hence the eczema application. The fatty acids typically found include gamma linolenic, linoleic, oleic, palmitic, and stearic. 

How to Incorporate 

Most doctors don’t suggest treating eczema with primrose on its own. Rather, they suggest incorporating primrose oil into a regimen that includes cream moisturizers and/or corticosteroid cream. If you decide to go with a heavy cream moisturizer, we recommend adding primrose oil directly to the moisturizer container before application.  

Primrose oil can be taken orally or topically. If you are pregnant, do not take primrose oil orally, as it can lead to birth complications. 

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