What Is Coconut Water
Coconut water is not the milky fluid you get when you crack open a whole coconut. The sort you purchase at the supermarket is a mature coconut, brown and hard with dry brown fibers across its rough surface inside there is a thick layer of coconut meat that can be eaten fresh or dried. Coconut water is extracted from young, green coconuts, long before they have reached maturity and the grocery store shelves. They are the fruit of the coconut palm tree, and are grown in most places that boast a tropical climate.
Naturally sterile from being housed in the fruit, coconut water is often drunk where grown by inserting a straw into a hole in the shell. In America, we can purchase coconut water in glass bottles, cans, Tetra-Paks and plastic bottles, and it has almost invariably been pasteurized. But are all the claimed benefits genuine?
Can Alcohol Affect Your Cholesterol
Consuming alcohol can raise cholesterol levels because alcohol is processed through the same organ that is responsible for making cholesterol. For example, studies show that excessive drinking may increase LDL levels, which is the bad type of cholesterol. In addition, alcohol is known to raise triglyceride levels.
Will quitting alcohol lower cholesterol?
What you have is a pretty average group of British people who would not consider themselves heavy drinkers, yet stopping drinking for a month alters liver fat, cholesterol and blood sugar, and helps them lose weight, Moore told the health publication.
Risks Of Drinking Alcohol
Drinking too much alcohol can actually increase your risk for heart disease and stroke, raise blood pressure, contribute to obesity, and increase the levels of fats called triglycerides in the blood.
Excessive drinking also can lead to heart muscle disease , irregular heartbeat , and stroke. Eventually, heavy alcohol use can leave the heart too weak to pump efficiently, a condition called congestive heart failure.
Because drinking alcohol also has other downsides, including increased risk of some cancers, cirrhosis of the liver, and an increased risk of accidents, the American Heart Association does not recommend that you start drinking wine or any other alcoholic beverages specifically to lower your cholesterol or improve your heart health. Instead, the organization advises watching your weight, eating a healthy diet, and exercising regularly to keep your cholesterol levels in check.
If you do plan to drink, check with your doctor first, and drink in moderation . Some people, especially pregnant women, and those who take certain medicines regularly, should avoid alcohol entirely.
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Eat Fewer Refined Grains Such As White Flour
Were a nation of white food eaters white bread, white rice, white pasta, and white-flour foods like muffins, croissants, bagels, crackers, dried cereals, tortillas, pretzels, and chips. Yes, more than half of many Americans typical diets are made up of hyperprocessed refined white flour, often injected with sugar, salt, and/or fat.
Thats a real problem in part because the more white, or refined, grains we eat, the fewer whole grains we tend to take in. Research has found that eating whole grains can help lower both total and LDL cholesterol, and improve heart health.
In Harvard Universitys Nurses Health Study, for example, women who ate two to three servings of whole-grain products each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than one serving of whole grains per week.2
When first starting to make the switch from refined to whole grains, many people often feel a bit confused. Where to begin? Whats whole? What isnt?
The registered dietitians at the Pritikin Longevity Center start with one very simple rule. When looking at products like breads and cereals, they recommend turning the package around and making sure the first word in the Ingredient List is whole. If you see the word whole at the top of the list, its a good bet that what youre buying is in fact 100% whole grain, or close to it.
How Do I Know If I Have High Cholesterol
Many Australians don’t know they have high cholesterol, because there are no symptoms. High cholesterol can only be detected through a blood test.
Some people have a condition called familial hypercholesterolaemia where a genetic problem leads to high cholesterol. About one in 500 Australians has this condition and many dont know they have it. If you have a family history of high cholesterol or of heart disease at a young age, ask your doctor about your risk.
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Ldl Hdl And H2o Dont Add Up
Can water intake be a factor in driving your cholesterol up or down? “Actually no,” Dallas-based Lona Sandon, PhD, RDN, registered dietitian nutritionist and associate professor at the University of Texas Southwestern Medical Center, says. “Fluid intake does not affect cholesterol levels.” On that note, it doesn’t sound like water helps to reduce your LDL levels or increase your HDL levels.
Though, Sandon acknowledges, “that theory is out there” adding that the notion is rooted in the idea that cholesterol acts “as a lubricant among cells.” But there is nothing in the research that supports “that we should tell people to drink more water to lower their cholesterol,” she says. “Nor is this in the Dietary Guidelines for Americans , for which experts have extensively reviewed the nutrition research to come up with recommendations for health promotion.”
The bottom line: “No one has shown that drinking more water or fluid in general to improve day-to-day hydration status does anything to lower cholesterol levels and decrease your risk for cardiovascular disease,” Sandon says.
Exercise As Much As You Can Whenever You Can
People who took up aerobic exercise such as jogging, running and biking for 12 weeks saw their HDL increase by 4.6 percent, their triglyceride levels fall by 3.7 percent and their LDL levels drop by 5 percent, a February 2014 review published in the journal Sports Medicine found.
“Exercise also has the benefit of increasing your HDL, which is very hard to do either through other lifestyle changes or through medications,” Dr. Steinbaum explains.
The AHA recommends at least 150 minutes of moderate physical activity a week. But to get even better results, you need to ramp it up a bit. One study cited in the Sports Medicine review, for example, found that while people who got moderate exercise lowered their LDL, the best results were seen in those who stepped it up a notch and jogged about 20 miles a week.
It’s also important to add resistance training into the mix . Women between the ages of 30 and 60 who did two one-hour weight-training sessions a week for three months showed a reduction in total cholesterol, triglycerides and a boost to HDL cholesterol compared to a control group, according to a small March 2015 study published in Revista médica de Chile.
If you have time to add some yoga or meditation into the mix, do so. People who regularly practiced yoga had lower LDL cholesterol and higher HDL cholesterol than those who didn’t say “ommm,” a December 2014 meta-analysis in the European Journal of Preventative Cardiology found.
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Nutritional Value Of Lemon Juice
Lemon juice not only quenches your thirst but offers a load of nutrients. A single cup delivers 187 percent of the RDA of vitamin C, 8 percent of the RDA of folate, 9 percent of the RDA of potassium and 2 percent of the RDA of calcium. It also provides vitamin A, vitamin E, thiamin and manganese.
This refreshing beverage is loaded with antioxidants that protect your cells and tissues from free radical damage. Flavonoids, for instance, exhibit anti-inflammatory properties and strengthen your immune system. According to the Journal of Nutritional Science, these compounds modulate the brain’s enzyme and receptor systems, reducing the risk of neurodegenerative diseases. They have also been linked to lower rates of cardiovascular disease, hypertension, stroke and diabetes.
The vitamin C in lemon juice reduces free radical levels in your body, which may help slow the aging process. Free radicals contribute to heart disease, cancer and inflammation, so this nutrient may lower your risk of developing these conditions. Furthermore, it plays a key role in iron absorption, tissue repair, wound healing and skin health. Even the slightest deficiency can lead to bleeding gums, anemia, gingivitis and impaired immune function.
Which Alcohol Is Best For Cholesterol
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What is the best drink to lower cholesterol?
Drinks That Can Help You Lower High Cholesterol
- Tart cherry juice. PR Newswire notes a study published in Food & Function found tart cherry juice may help cholesterol levels and cardiovascular health in general.
- Cranberry juice.
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Fuss About Cholesterol And Triglycerides
Cholesterol is a fatty substance found in your blood and your cells. Your body makes what it needs, but cholesterol levels increase when you eat foods high in saturated and trans fat. Low-density lipoprotein is known as the “bad” cholesterol because it combines with fats and other substances and sticks to your arteries, which leads to narrowing and clogging and increases your risk of having a heart attack or stroke.
High-density lipoprotein is known as the “good” cholesterol because it carries the bad cholesterol away from your arteries and protects against heart attack and stroke.
People who have high cholesterol also tend to have high triglyceride levels, according to the American Heart Association. High triglycerides are often seen in people who are overweight, those with diabetes and people with heart problems.
Serum Glucose Lipid Lipoprotein And Cellular Adhesion Molecule Concentrations
The total serum cholesterol concentration of the subjects was 6.8% lower at the end of the carbonated mineral water treatment period, compared to the control water period . Serum triacylglycerol levels did not differ at the end of the 2 periods. After the carbonated water period, serum LDL-cholesterol decreased markedly , whereas HDL-cholesterol increased significantly , compared to the control water period. Both CVD risk indexes were significantly lower after the carbonated water period . Apolipoprotein A-1 and apolipoprotein B levels did not differ at the end of the 2 periods. Soluble ICAM-1 and sVCAM-1 levels were lower after the carbonated water period than after the control water period, with reductions of 8.4% and 14.8% , respectively. The serum glucose concentration was 6.7% lower after the carbonated water period than after the control water period.
Serum lipid, adhesion molecule, and glucose concentrations and CVD risk indexes of 18 postmenopausal women who consumed control and carbonated water for 2 mo each1
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Ways To Lower Cholesterol
Check your own cholesterol level and if it’s high, ask to have your kids’ levels checked.
Here are 5 ways to help keep your family’s cholesterol in control:
It’s important to make healthy living a family effort. The steps you take to improve your family’s lifestyle will have a positive effect on your family’s health now and far into the future.
Do Triglycerides Fluctuate Daily
Triglycerides fluctuate widely, even during a single day, because they exhibit diurnal variation. Triglyceride concentration is lowest at 3 a.m., rises until mid-afternoon and decreases thereafter. Cholesterol and LDL cholesterol are not subject to diurnal variation, but are affected by seasonal variation.
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Distilling Down Fact From Fiction
Direct studies on the correlation between coconut water and cholesterol levels, because they are highly specific, are rare general studies on the health benefits of drinking coconut water are increasing by the day as the popularity of the drink with health-conscious consumers grows. Its tricky to separate the hype from the facts, but here are facts about the nutrients and properties of coconut water:
There is no evidence at this time to suggest that coconut water will hydrate any better than regular tap water, but the major national soft drink makers have put serious money behind it and their advertising agencies are out to make you believe differently.
How Can Water Affect Blood Pressure And Cholesterol
Since our bodies are mostly comprised of water, regular hydration is critical for warding off an array of dangerous ailments. Insufficient water intake can quickly result in dehydration, which leads to several adverse physical reactions that can negatively impact our long-term health.
Waters Impact on Cholesterol
When our bodies are dehydrated, they increase the production of cholesterol, which helps to keep cell membranes pliable and moist, allowing tissues to efficiently exchange waste and nutrients. Unfortunately, too much cholesterol can have a negative effect on our health by accumulating in our arteries and restricting blood flow.
In addition to increasing cholesterol levels, low hydration can also reduce blood flow, which could increase the risk of blockages in the arteries. While further research is needed to determine exactly what level of dehydration can negatively impact our bodies cholesterol, its clear we can reduce our risk by drinking more water.
Waters Impact on Blood Pressure
Hydration can also impact blood pressure in two very different ways. Some research indicates that regular dehydration could increase hypertension, although the reasons arent completely understood. Likewise, because some blood pressure medications act as diuretics, they can force our bodies to use more water, resulting in a pattern of dehydration that could trigger other health issues.
Promoting Good Health
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Consider Plant Sterols And Stanols
Multiple types of supplements show promise for managing cholesterol.
Plant stanols and sterols are plant versions of cholesterol. Because they resemble cholesterol, they are absorbed from the diet like cholesterol.
However, because parts of their chemistry are different from human cholesterol, they do not contribute to clogged arteries.
Instead, they reduce cholesterol levels by competing with human cholesterol. When plant sterols are absorbed from the diet, this replaces the absorption of cholesterol.
Small amounts of plant stanols and sterols are naturally found in vegetable oils and are added to certain oils and butter substitutes.
A research review reported that clinical studies show that taking 1.53 grams of plant sterols/stanols daily can reduce LDL concentration by 7.512%. Researchers said taking it with a main meal twice per day allows for optimal cholesterol-lowering .
Although research has established the cholesterol-lowering benefit of plant stanols and sterols, it has not yet proved that they decrease the risk of heart disease. Numerous clinical trials have suggested that plant sterols supplements and enriched foods may lower heart disease risk, but hard data is still lacking .
summary
Plant stanols and sterols in vegetable oil or margarines compete with cholesterol absorption and reduce LDL by up to 20%. They are not proven to reduce heart disease.
How Much Alcohol Is Safe To Drink
To stay in good health and avoid illness, the government recommends drinking no more than 14 units of alcohol per week, for men and women.
To keep the risks down:
- spread your units out across the week
- have some alcohol-free days
- avoid drinking more than six units in six hours, which counts as binge drinking thats less than three 175ml glasses of wine or three pints of beer.
If you have high cholesterol or FH, it should be OK to drink alcohol within these limits. There are some health problems and treatments which can mean its safer to avoid alcohol all together. Speak to your doctor or nurse about whats safe for you.
In the past, it was thought that drinking in moderation was good for your heart. Its now believed that the only possible benefits are for women over 55 when drinking 5 units a week or less, and the benefits are modest.
We dont recommend drinking alcohol to improve your health, as you will improve your health more by eating well and being active. With alcohol, the cons could out way the pros.
How much is a unit of alcohol?
A unit of alcohol is roughly the amount your body can clear from your blood in one hour. Its the equivalent of 10ml or 8g of pure alcohol.
Different drinks contain different amounts of alcohol, as some are stronger than others. For example, a 175ml glass of wine can contain anywhere between 1.9 and 2.4 units. It can be surprising how many units are in your favourite drinks, and how quickly they add up.
14 units is roughly:
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How Does Alcohol Raise Your Cholesterol
- When you drink alcohol, its broken down and rebuilt into triglycerides and cholesterol in the liver. So, drinking alcohol raises the triglycerides and cholesterol in your blood.
- If your triglyceride levels become too high, they can build up in the liver, causing fatty liver disease. The liver cant work as well as it should and cant remove cholesterol from your blood, so your cholesterol levels rise.
- Alcohol can lead to the combination of a high triglyceride level along with low HDL cholesterol. This can lead to heart disease.
Alcohol can affect your health in other ways too:
- it can lead to weight gain, raising your risk of heart disease
- it can raise your blood pressure, which also raises your risk of heart disease
- it can lead to some types of cancer, liver disease, pancreatitis, depression and dependency.