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Home Authors Posts by Dr. Marie Gabrielle Laguna

Dr. Marie Gabrielle Laguna

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Medical doctor-internist
https://www.eternusglobal.com

1798

Protein is a vital nutrient to your body, it is use to build and repair tissues. Though animal foods are usually highest in protein, some plants also comprise decent quantities.

Here are 7 healthy vegetables that contain a fair amount of protein:

  1. Watercress

Watercress is a cruciferous plant that breeds in water and has high protein content. One cup (34 grams) of chopped watercress covers 0.8 grams of protein and 100% of your RDI of vitamin K. It also has great quantities of B vitamins, calcium, manganese, potassium, vitamin A and vitamin C.

Moreover, watercress has been revealed to deliver antioxidant protection. It also covers phenolic compounds that may help prevent cancer.

Avoid boiling watercress in water, since this will lessen the antioxidant content. Instead, try consuming raw watercress in salads, stuff it in sandwiches or mix it in smoothies.

  1. Alfalfa sprouts

Alfalfa sprouts are very low in calories, but high in nutrients. One cup (33 grams) of alfalfa sprouts offers 1.3 grams of protein. This vegetable also has decent quantities of folate, B vitamins, iron, magnesium, phosphorus, zinc, copper, and vitamins K and C

Alfalfa sprouts have also been revealed to shrink inflammation, reduce symptoms of menopause and help cure and prevent osteoporosis.

  1. Spinach

Spinach is one of the most nutrient-solid leafy green vegetables you can consume. Protein accounts for 30% of its calories and it contains all the essential amino acids. A 1-cup (30-gram) serving offers 1 gram of protein and 181% of the RDI for vitamin K.

It also includes high quantities of folate, manganese, magnesium, iron, potassium, calcium, vitamin A and vitamin C.

Furthermore its high protein content, spinach comprises plant compounds that can increase antioxidant defense and decrease inflammation. Lastly, frequently consuming spinach has been associated to as much as a 44% lower risk of breast cancer.

  1. Chinese cabbage or bok choy

Chinese cabbage, also known as bok choy, is a good basis of vegetable protein. One cup (70 grams) of Chinese cabbage covers 1 gram of protein. It’s also an outstanding foundation of folate, calcium, potassium, manganese, iron and vitamins A, C and K.

A number of cell studies revealed that Chinese cabbage is high in compounds with antioxidant activity. Its outer leaves seem to comprise the most antioxidants. Plus, it has been displayed to have anti-inflammatory properties.

  1. Asparagus

Asparagus is a very popular vegetable with a rich nutrient content. A 1-cup (134-gram) serving covers 2.9 grams of protein. It is also an outstanding basis of B vitamins, folate, copper, manganese, phosphorus, magnesium, and vitamins A and K.

Asparagus is believed to have anti-inflammatory and anticancer properties. It also comprises fructooligosaccharides (FOS), which offer prebiotic benefits, stimulating the growth of friendly intestinal bacteria.

  1. Mustard greens

Mustard greens belong to the Brassica family and are very comparable to kale but with a different mustard flavor.

A 1-cup (56-gram) serving of mustard greens offers 1.5 grams of protein, as well as 348% of the RDI for vitamin K and 118% of the RDI for vitamin A. It is also rich in manganese, calcium, potassium, B vitamins, vitamin C and vitamin E.

Mustard greens, like other plants, cover phenolic compounds that give them antioxidant properties.

  1. Broccoli

Broccoli is a very popular vegetable that also happens to be rich in protein. It can be enjoyed raw or cooked.

A 1-cup (91-gram) serving of raw chopped broccoli can offer 2.6 grams of protein, including all the necessary amino acids. It also comprises plenty of folate, manganese, potassium, phosphorus and vitamins C and K.

Additionally, broccoli can help enhanced liver health by encouraging detoxification and the production of antioxidant compounds in the liver.

Do you want to know more about importance of protein? Chat with us now!

1572

Mother’s milk, contains a complex and continually changing blend of proteins, fats and sugars, helps shield babies against bacterial infections.

Why is mother's milk valuable?

In the past, scientists have focused their search for the source of its antibacterial properties on the proteins it contains. Though, an interdisciplinary team of chemists and doctors at Vanderbilt University have discovered that some of the carbohydrates in mother's milk not only have antibacterial properties of their own but also improve the effectiveness of the antibacterial proteins also present.

“This is the first example of generalized, antimicrobial activity on the part of the carbohydrates in human milk.” This said by Assistant Professor of Chemistry Steven Townsend, who directed the study. “One of the remarkable properties of these compounds is that they are clearly non-toxic, unlike most antibiotics.”

“We started to look for different methods to defeat infectious bacteria. For inspiration, we turned to one particular bacterium, Group B Strep. We wondered whether its common host, pregnant women, produces compounds that can either weaken or kill strep. Strep is a leading cause of infections in newborns worldwide,” Townsend said.

Instead of searching for proteins in mother's milk with antimicrobial properties, Townsend and his colleagues turned their attention to sugars. Focusing in sugars are considerably more difficult to study.

“For most of the last century, biochemists have argued that proteins are most important and sugars are an afterthought. Most people have bought into that argument, even though there’s no data to support it,” Townsend said. “Far less is known about the function of sugars and, as trained glycoprotein chemist, I wanted to explore their role.”

To do so, the researchers collected mother's milk carbohydrates, also called oligosaccharides, from a number of different donor samples. Then, they profiled them with a mass spectrometry technique that can classify thousands of large biomolecules instantaneously. Then they added the compounds to strep cultures and perceived the result under the microscope. This displayed that some of these oligosaccharides kill the bacteria directly. But some also physically break down the biofilms that the bacteria form to shield themselves.

In a pilot study, Townsend’s lab collected five samples. They found that the sugars from one sample approximately killed a total strep colony. In another sample, the sugars were discreetly effective while the remaining three samples displayed a lower level of activity. In a follow-up study, they are analyzing more than two dozen additional samples. So far, two broke down the bacterial biofilms and killed the bacteria. Four broke down the biofilms but did not kill the bacteria. And two killed the bacteria without breaking down the biofilms.

“Our results show that these sugars have a one-two punch,” said Townsend. “First, they sensitize the target bacteria and then they kill them. Biologist sometimes calls this ‘synthetic lethality’ and there is a major push to develop new antimicrobial drugs with this capability.”

By dosing strep cultures with a mixture of mother's milk sugars and antimicrobial peptides from human saliva, the researchers also exhibited that the sugars’ ability to break down biofilms can also improve the effectiveness of the other antimicrobial agents that mother's milk contains.

Do you want to know more about importance of mother's milk? Chat with us now!

1557

Something as simple as a feces sample reveals whether you can lose weight by following dietary approvals. Dietary approvals categorized by a high content of fruit, vegetables, fibers and whole grains. This is a discovery of a new study showed at the Department of Nutrition, Exercise and Sports at the University of Copenhagen, Denmark.

How do stools reveal whether you can lose weight?

The bacteria we all have in our gut may play a crucial part in personalized nutrition and development of obesity. This is shown by numerous studies that have probed into the significance of these bacteria.

The ratio between the two groups of intestinal bacteria is vital

A bond between two groups of intestinal bacteria is significant for whether overweight people lose weight on a diet. If they can follow the Danish national dietary recommendations and comprises a lot of fruit, vegetables, fiber and whole grains. In the study 31 subjects followed the New Nordic Diet for 26 weeks and lost an average of 3.5 kg. However, the 23 subjects consuming an Average Danish Diet lost an average of 1.7 kg. Thus subjects lose weight was on average 1.8 kilos greater in the subjects on the New Nordic Diet.

High proportion of Prevotella bacteria lead to weight loss

The subjects were distributed by their level of intestinal bacteria. They found that people with a high proportion of Prevotellabacteria in relative to Bacteroides bacteria lose weight 3.5 kg more in 26 weeks. That, when consumed a diet collected by the New Nordic Diet principles compared to those consuming an Average Danish Diet. Participants with low percentage of Prevotella bacteria in relation to Bacteroides did not lose weight on the New Nordic Diet. Overall, around 50 percent of the population has a high amount of Prevotella-bacteria in relation to Bacteroides-bacteria.

“The study indicates only about half of the population will lose weight if they follow the Danish national dietary endorsements. And if they eat more fruit, vegetables, fibers and whole grains. The other half of the population doesn’t seem to gain any advantage in weight from this change of diet.” Stated by Assistant Professor Mads Fiil Hjorth at the Department of Nutrition, Exercise and Sports at the University of Copenhagen. He continues: “These people should effort on other diet and physical activity endorsements until a strategy that works especially well for them is recognized.”

Personalized weight loss management

The results show those biomarkers, e.g. fecal samples, blood samples, or other samples from our body. Those results says something about our state of health, should play a far greater part in nutritional management.

“This is a key step forward in personalized nutritional guidance. Management based on this information of intestinal bacteria will most probably be more active than the “one size fits all.” This approach often characterizes dietary recommendations and dietary management,” says Assistant Professor Mads Fiil Hjorth.

At present it is mainly research units at universities and other academic institutions that study the composition of intestinal bacteria. But, as an effect of this discovery the University of Copenhagen has licensed a company in Boston, USA. This to develop and publish an idea based on this research that will be of benefit to obese people.

Do you want to know more about how to lose weight? Chat with us now!

1798

Passing a kidney stone is often labeled as one of the most painful things a person will ever experience. As many as 1 in 10 people will grow kidney stones in their lifetime. Kidney stones are small, hard deposits that form in the kidneys when there is a decrease in urine. Kidney stones also grow when an increase in certain substances, such as minerals and salts. Luckily, dietary changes as laid out in the kidney stone diet can help prevent kidney stones from growing or cycling.

What are kidney stones?

Kidney stones are a formation of minerals that may be caused by a variety of factors. When urine reduces and certain minerals in the kidneys are abundant, the minerals stick together and form stones.

There are several types of common stones. Common kinds of kidney stone include the following:

  • calcium oxalate stones
  • calcium phosphate stone
  • struvite stones
  • uric acid stones
  • cystine stones

A range of factors can cause kidney stone, including the following dietary factors:

  • high oxalate intake from certain foods
  • a high protein diet
  • too much sodium
  • dehydration or low fluid intake

Foods that may prevent kidney stones

Because kidney stone vary bestowing to what they are made of, the foods to include in a diet will differ. A person should talk to their doctor about which food cause stones. This is to help them determine what they should and should not eat to help avoid the formation of stones.

The following are some recommendations on what to include in a diet to avoid the formation of kidney stone:

  1. Calcium and oxalate-rich foods

Foods rich in calcium, such as milk-based products, are recommended to help shrink kidney stones. A person should include foods rich in calcium, predominantly if consuming foods that are higher in oxalate. The calcium and oxalate drag together in the intestines, reducing the formation of stones.

Some foods to include are:

  • milk-based products
  • calcium fortified foods, such as cereal, bread, and juices
  • beets on a spinach salad with low-fat cheese
  • yogurt with berries

  1. Fruits and vegetables

Fruits and vegetables are essential part of any diet. Increasing the amount of vegetables in their diet can help a person stop stone formation. Fruits can be dried, frozen, or fresh. Fruits abundant in citric acid have also been shown to have a positive effect in avoiding kidneys stones. Get to know the specific fruits and veggies that have high oxalate content and try to limit them. Also, be sure to eat them in mixture with calcium-rich foods.

  1. Water

Including extra water in the diet can help avoid the formation of both uric acid and cystine stones. Including other liquids in addition to water is adequate. Nevertheless, it is essential to check sodium levels in the beverage.

  1. Plant-based protein

Small amounts of animal-based proteins are good. Yet, too much animal protein can increase the risk of forming kidney stones. Plant-based protein sources, however, are promoted. Examples include beans, peas, and lentils. People should discuss their individual protein needs with a doctor or dietitian, as needs will differ from person to person.

Do you want to know more about kidney stones? Chat with us now!

2075

There is a record of herbal tea being used as a beverage in China since 2,000 B.C.E. Besides water, it is consumed more than any other drink worldwide. The four main types of herbal tea are black, green, white, and oolong.

Oolong tea accounts for only 2 percent of tea consumption all over the world. Though less popular, oolong tea still has a range of benefits.

What is oolong herbal tea?

Oolong tea is usually consumed in China and Taiwan. Although all true tea comes from the same plant, the variances befall in the harvesting and processing. Oolong tea is moderately fermented, while black tea is fully fermented.

Tea can also vary in quantities and types of antioxidants. Green tea is rich in a class of antioxidants known as catechins. Antioxidants in black tea are theaflavins and thearubigins, oolong tea falls in the middle, concerning the antioxidant amounts.

Potential health benefits of oolong herbal tea

  1. Heart disease

Researchers in China studied the connection between drinking oolong tea and cholesterol levels. High cholesterol levels can be linked with an increased risk for heart disease.

They discovered that people who drank at least 10 ounces of oolong tea per week had lesser risks of having high total cholesterol. They have also lower risks of having high triglyceride, and LDL or “bad” cholesterol levels. The same was also true of people who drank comparable quantities of green and black teas.

  1. Weight loss

A study in overweight and obese Chinese adults observed at the outcome of oolong herbal tea consumption on body weight. Study subjects drank 300 milliliters (mL) of oolong tea four times per day. After 6 weeks, more than half of the subjects had lost more than 1 kilogram.

  1. Cancer

Researchers in Taiwan studied the relation between drinking tea and the risk of head and neck or throat cancer.

Each cup of oolong herbal tea drank per day associated to 4 percent lower risk, but the result was not noteworthy. Each cup of green tea drank per day equated to a 6 percent lower risk for head and neck cancer.

  1. Diabetes

Some studies have shown that drinking 3 or more cups of tea per day is linked with a lower risk of type 2 diabetes. Though, studies explicitly looking at oolong tea have had varied results.

In one study, healthy men consumed almost 6 cups per day of oolong herbal tea. At altered intervals, they consumed oolong tea that comprised supplemental antioxidants, which were in the form of catechins or polyphenols. Each of the teas drank for 5 days. Researchers found that consuming oolong tea did not enhance blood sugar or insulin levels.

  1. Dental health

Fluoride is a component that is often added to drinking water, toothpaste, and mouthwash to help stop dental cavities.

Tea leaves naturally comprise fluoride, so drinking oolong herbal tea could aid prevent cavities. Additional fluoride can be damaging, but drinking less than 1 liter of oolong tea per day is safe for adults.

Do you want to know more about the health benefits of consuming herbal tea? Chat with us now!

1772

High salt intake is linked with a doubled risk of heart failure. The statement is according to a 12-year study in more than 4,000 people existing today at ESC Congress.

Does high salt intake double the risk of heart failure?

“High salt (sodium chloride) intake is one of the key causes of high blood pressure and an independent risk factor for coronary heart disease (CHD) and stroke,” said Prof Pekka Jousilahti, research professor at the National Institute for Health and Welfare, Helsinki, Finland. “In addition to CHD and stroke, heart failure is one of the major cardiovascular diseases in Europe and globally but the role of high salt intake in its development is unknown.”

This study evaluated the relationship of salt intake and the development of heart failure. Assessment of individual salt intake is systematically demanding and therefore suitable population-based cohorts are rare. This study used 24 hour sodium extraction, which is deliberated the gold standard for salt intake assessment at individual level.

This was a follow-up study of 4 630 unsystematically selected men and women aged 25 to 64 years at baseline. Baseline data collection comprised a self-administered questionnaire on health behavior, measurements of weight, height and blood pressure. It also includes a venous blood sample for laboratory analysis, and collection of a 24 hour urine sample.

At the study site, nurses sedate urine volume and took a 100 ml sample for laboratory analysis. One gram of salt intake was calculated as equal to 17.1 mmol sodium excretions.

The study cohort was followed up for 12 years through computerized register linkage to National Health Records. Cases of instance heart failure were identified from the Causes of Death Register, the Hospital Discharge Register and drug reimbursement records. The association of salt intake in quintiles and the risk of an incident new heart failures event were assessed.

During the follow-up, 121 men and women established new heart failures. In an age, sex, study year and area adjusted model, danger ratios in the 2nd, 3rd, 4th and 5th salt consumption quintiles, compared to the 1st one, were: 0.83, 1.40, 1.70 and 2.10. After further alteration for systolic blood pressure, serum total cholesterol level and body mass file the hazard ratios. The hazard ratios were: 1.13, 1.45, 1.56 and 1.75, respectively.

Prof Jousilahti said: “The heart does not like salt. High salt intake markedly upsurges the risk of heart failure. This salt-related upsurge in heart failures risk was independent of blood pressure.” “People who consumed more than 13.7 grams of salt daily had a two times higher risk of heart failure. Compared to those consuming less than 6.8 grams,” he continued.

“The prime daily salt intake is probably even lower than 6.8 grams. The World Health Organization endorses a maximum of 5 grams per day. And the physiological need is 2 to 3 grams per day.”

Prof Jousilahti finished: “Studies in larger, pooled population cohorts are needed to make more detailed estimations of the increased heart failure risk associated with consuming salt.”

Do you want to know more how to prevent risk of heart failure? Chat with us now!

 

1432

For kids and adults with food allergies, a restaurant outing can be an anxious experience. Even when care is taken, freshly prepared or packaged meals can unintentionally become cross-contaminated with an offending food and activate a reaction. Now, researchers report in the journal ACS Nano the development of a new portable food allergen detection system. Food allergen detection systems that include keychain analyzer that could help avert trips to the emergency room.

What is a food allergy?

Food allergy is an abnormal reaction to a food activated by your body’s immune system.

In adults, the foods that most often activate allergic reactions include fish, shellfish, peanuts, and tree nuts, such as walnuts. Problematic foods for children can include eggs, milk, peanuts, tree nuts, soy, and wheat.

The allergic reaction may be minor. In rare circumstances it can cause a severe reaction called anaphylaxis. Symptoms of food allergy include:

  • Itching or swelling in your mouth
  • Vomiting, diarrhea, or abdominal cramps and pain
  • Hives or eczema
  • Tightening of the throat and trouble breathing
  • Drop in blood pressure

Your health care provider may use detailed history, elimination diet, and skin and blood tests to detect a food allergy.

You can only avert the symptoms of food allergy by avoiding the food. After you and your health care provider have recognized the food you're sensitive with, eliminate them from your diet.

Why is key chain food allergen detector really helpful?

A portable food allergen detection system with a keychain analyzer could greatly help people with food allergies test their meals.

Most people with food allergies copes their condition by avoiding the specific nuts, fish, eggs or other products that cause a reaction. Consuming food products that have food allergen can range from a mild rash to life-threatening anaphylaxis. But avoidance isn’t always promising because food can be mislabeled or cross-contaminated. Conformist methods to detect these hidden triggers either require bulky laboratory equipment, or don’t pick up on low concentrations. Ralph Weissleder, Hakho Lee and colleagues wanted to create a more practical, consumer-friendly option.

The researchers established a $40 portable food allergen detection system called integrated exogenous antigen testing, or iEAT.  The integrated exogenous antigen testing (iEAT) consists of a handheld device to extract allergens from food. It is also an electronic keychain reader for detecting allergens that wirelessly communicates the results to a smartphone. In less than 10 minutes, the prototype could detect five allergens. The prototype can detect one each from wheat, peanuts, hazelnuts, milk and egg whites. It can also detect at levels even lower than the gold standard laboratory assay.

Using iEAT to test on samples of menu items from restaurants showed some food allergen in unexpected dishes and beverages. Example of food allergens that are detected are gluten in salad and an egg protein in beer. Though the prototype was intended to sense five allergens, the researchers say the device could be expanded to test for additional compounds. The prototype can be expanded by containing other allergens and non-food contaminants such as pesticides.

Do you want to know how to detect food allergen? Chat with us now!

1669

Diarrhea is a common condition with several probable causes. Some cases of diarrhea are due to contaminations. Sometimes it happens as a side effect of medication, or as a indication of other conditions.

Six foods that may contribute to diarrhea

  1. Sugar and sugar substitutes

Foods that are rich in sugar can cause diarrhea. When people consume foods that cover a lot of sugar, water enters their intestines, which can result very loose stools.

Fructose is an element of table sugar and is also found obviously in fruits. Some fruits comprise more fructose than others. Some examples of foods rich in fructose include:

  • apple juice
  • grapes
  • agave
  • soda

The body can only digest a definite quantity of fructose at one time. Ingesting more fructose than the body can captivate, may cause diarrhea.

Sugar alcohols, including sorbitol, mannitol, xylitol, and erythritol, are usually used to sweeten foods branded “sugar-free” or “no sugar added.” These sugar alcohols are not well engrossed by the body and can cause diarrhea in some people, particularly if consumed in large quantities.

  1. Caffeine

Drinks and foods that comprise caffeine can cause diarrhea in some people. Caffeine is a stimulant and increases the degree that food moves through the intestines.

Common dietary sources of caffeine contain:

  • chocolate
  • coffee
  • soda
  • tea

  1. High-fat and spicy foods

Fried foods and other foods that comprise a lot of fat can cause diarrhea. This is because they are hard for the body to process.

Though it is no longer usually used by the food industry, a fat substitute known as Olestra can cause diarrhea. People should check labels of fat-free products, such as potato chips, to see if it contains Olestra as an ingredient.

Spicy foods, such as those that comprise hot peppers, are another usual cause of diarrhea.

  1. Lactose

People who are lactose intolerant may experience diarrhea, in addition to other symptoms, after they ingest dairy products.

Some people with lactose intolerance may be able to tolerate small quantities of dairy products. These products contain yogurt, kefir, and hard cheeses.

  1. FODMAPs

Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols are a group of carbohydrates called FODMAPs. High-FODMAP foods are hard for some people to digest and may cause diarrhea.

The list of high-FODMAP foods is wide, but a few other examples contain:

  • artichokes
  • beans
  • garlic
  • onions

A low-FODMAP diet can be perplexing to follow due to a large number of constrained foods. If someone thinks that FODMAPs may be the cause of their diarrhea, a registered dietitian can offer education and direction.

  1. Gluten

Gluten is the protein in wheat, rye, and barley. And many of the people who have difficulties digesting it have a serious illness, such as celiac disease. When someone has celiac disease, their immune system responds to gluten and activates harm to the small intestine.

People that do not have celiac disease may still have problems enduring gluten. If someone suspects that gluten may be accountable for their diarrhea, it is essential that they see a doctor for proper testing before starting a gluten-free diet.

How to tell if diarrhea is due to food

Diarrhea could be food-related if a person has lately made changes to what they consume. It could also be associated to food if a person notices that a specific food or type of food, such as dairy products, causes diarrhea.

Before accrediting diarrhea to food, it is also essential to check recent medication changes. Diarrhea is a usual side effect of many drugs, such as antibiotics and medicines that contain magnesium.

Diarrhea is unlikely to be linked to food intolerance if it:

  • contains blood or pus
  • is accompanied by a fever
  • occurs for an extended period

These are signs that may indicate a more serious condition.

Do you want to know more about food that cause diarrhea? Chat with us now!

1429

Consuming four cups of coffee each day can be part of a healthy diet in healthy people, new research suggests. Higher coffee consumption is linked with a lower risk of early death, according to research presented today at ESC Congress. The observational study in nearly 20,000 participants recommends that coffee can be part of a healthy diet in healthy people.

Does higher coffee consumption helps lower risk of early death?

“Coffee is one of the most extensively consumed beverages around the world.” The statement is said by Dr. Adela Navarro, a cardiologist at Hospital de Navarra, Pamplona, Spain. “Previous studies have recommended that drinking coffee might be inversely associated with all-cause mortality but this has not been investigated in a Mediterranean country.”

The purpose of this study was to test the association between coffee consumption and the risk of mortality in a middle-aged Mediterranean cohort. The study was conducted within the context of the Seguimiento Universidad de Navarra (SUN) Project. A long-term potential cohort study in more than 22 500 Spanish university graduates which started in 1999.

This examination included 19,896 participants of the SUN Project, whose average age at enrollment was 37.7 years old. On entering the study, participants completed a previously authenticated semi-quantitative food frequency questionnaire to collect information on coffee consumption. The participant also completed the lifestyle and sociodemographic characteristics, anthropometric measurements, and previous health conditions.

Patients were followed-up for an average of ten years. Information on mortality was acquired from study participants and their families, postal authorities, and the National Death Index. Cox regression models were used to estimate hazard ratios (HR) and 95% confidence intervals (CI) for case mortality according to baseline total coffee consumption adjusted for possible confounders.

During the ten year period, 337 participants died. The researchers found that participants who consumed at least four cups of coffee per day had a 64% lower risk. Participants had lower risk of all-cause mortality than those who never or almost never consumed coffee. There was a 22% lower risk of all-cause death for each two additional cups of coffee per day.

The researchers studied whether sex, age or adherence to the Mediterranean diet had any effect on the association between baseline coffee consumption and mortality. They observed a major collaboration between coffee consumption and age (p for interaction=0.0016). In those who were at least 45 years old, drinking two additional cups of coffee per day was associated with a 30% lower risk of mortality during follow-up (adjusted HR, 0.70; 95% CI, 0.58-0.85). The association was not major among younger participants.

Dr. Navarro said: “In the SUN project we found an inverse association between drinking coffee and the risk of mortality. Particularly in people aged 45 years and above. This may be due to a stronger protective link among older participants.”

She concluded: “Our findings suggest that drinking four cups of coffee each day can be part of a healthy diet.”

Do you want to know more about health benefits of coffee consumption? Chat with us now!

 

1718

High-density lipoprotein (HDL) is often denoted to as the “good” cholesterol. Having high HDL levels helps transmit cholesterol from your arteries to your liver, where it can be used or defecated.

Having high levels of HDL also has antioxidant and anti-inflammatory effects, and is associated to lessen risk of heart disease. Most health experts endorse least blood levels of 40 mg/dl in men and 50 mg/dl in women.

While genetics certainly play a part, there are numerous other factors that affect HDL levels.

Here are 5 healthy ways to increase your HDL cholesterol.

 Consume olive oil

Olive oil is one of the healthiest fats around. There was a large analysis of 42 studies with more than 800,000 participants. They discovered that olive oil was the only basis of monounsaturated fat that appeared to decrease heart disease risk.

Research has presented that one of olive oil’s heart-healthy effects is an increase in HDL cholesterol. This effect is thought to be caused by antioxidants it comprises called polyphenols. Extra virgin olive oil has more polyphenols than more processed olive oils.

Follow a low-carb or ketogenic diet

Low-carb and ketogenic diets offer number of health benefits, comprising weight loss and reduced blood sugar levels.

They have also been shown to increase HDL cholesterol in people who tend to have lower levels. This covers those who are obese, insulin resistant or diabetic.

In one study, people with type 2 diabetes were divided into two groups. One monitored a diet eating less than 50 grams of carbs per day. The other monitored a high-carb diet. Although both groups lost weight, the low-carb group’s HDL cholesterol improved almost twice as much as the high-carb group did.

Exercise habitually

Being physically active is essential for heart health. Studies have displayed that several different types of exercise are active at raising HDL cholesterol. These include strength training, high-intensity exercise and aerobic exercise. However, the biggest increases in HDL are normally seen with high-amount exercise.

Add coconut oil to your diet

Studies have revealed that coconut oil may decrease appetite, increase metabolic rate and help shield brain health, among other benefits.

Some people may be alarmed about coconut oil’s effects on heart health due to its high saturated fat content. Yet, it seems that coconut oil is actually quite heart healthy.

Coconut oil inclines to increase HDL cholesterol more than several other types of fat. In addition, it may enhance the ratio of low-density-lipoprotein (LDL) cholesterol to HDL cholesterol. Improving this ratio decreases heart disease risk.

Stop smoking

Smoking raises the risk of many health problems, containing heart disease and lung cancer. One of its negative effects is a destruction of HDL.

In a one-year study of more than 1,500 people, those who quit smoking had twice the raise in HDL. This result compared to those who resumed smoking within the year. The number of large HDL particles also increased, which added lessen heart disease risk.

Do you want to know more about increasing your HDL cholesterol? Chat with us now!

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