Cutting back on soda directly improves a person's blood pressure. Over time, the benefits of this practice will also continue to increase.

Today, the average American consumes 28 fl. oz. of sodas and other sugary drinks everyday – an alarming fact considering that new research has discovered the vital link between these sugary drinks and blood pressure.

According to research done by Dr. Liwei Chen from the Louisiana State University, cutting back on your consumption of sugary beverages has a direct impact on your blood pressure.

The 3-point difference

In the randomized study involving 810 adult Americans (aged twenty five to seventy nine), Dr. Chen observed that halving the usual consumption of sodas produced a 3-point reduction in blood pressure. What does this mean?  Well, a 3-point reduction in blood pressure also reduced the incidence of a heart attack by a hefty eight percent.

Mortality associated with cardiovascular incidents was also reduced by five percent.  During the study, the 810 respondents were given beverages that had been sweetened with corn syrup – the most common sweetener used in the beverage and food industries today.

According to Dr. Chen, if a person were to gradually reduce his or her soda consumption over a long period of time, then the benefits to a person’s heart is also for the long term.  And that’s not all, a person who reduces his consumption of soda also protects himself more efficiently from stroke – one the greatest silent killers in medical history.

Soda & blood pressure?

But many people are still wondering: what does soda consumption really have to do with blood pressure?  There are two theories supporting the move to reduce the intake of sodas and sugary drinks: the sodium theory and the uric acid theory.

You see, many commercial beverages are loaded with sodium, the same stuff that we use to season food. Sodium has the capacity to directly raise a person’s blood pressure.

Also, the sweetener used for these beverages also contributes to the increase of a person’s uric acid, which is also directly associated with high blood pressure.  In addition to high blood pressure, increased uric acid can also contribute to a higher probability of developing gouty arthritis – a very painful form of arthritis.

Tips for lowering your blood pressure

1. Avoid eating too much fast food and processed food – foodstuffs developed by most food sectors are loaded with at least 40% more sodium than what is considered safe by the US FDA.

2.If you can, use spice substitutes when cooking. Avoid using too much salt when cooking.  Your blood pressure can progressively increase through time.

3. You don’t have to spend a cent to exercise – start getting fit today.  Five minutes of brisk walking, done everyday, can do wonders for your blood pressure.

4. Cut down on smoking – cigarettes and cigars have been shown to raise blood pressure.  If you stop smoking for just 1 to 2 hours, your blood pressure begins to go down.

References:
webmd.com
disease/article32650.html
rd.com
rd.com

Pistachios are a great way to start the day – because it protects the heart and lowers bad cholesterol.

Pistachios are well-loved nuts, not just in the United States but around the globe. We have even more reasons to love this health nut: researchers from Pennsylvania State University  concluded that pistachios are ideal for controlling cholesterol levels because it’s natural packed with nutrients and good fats which helps the cardiovascular system work more efficiently.

The study involved 28 respondents (adult males and females) who were given pistachios during the research period. The nuts had a marked effect on the LDL or bad cholesterol level of the test respondents.

Other benefits of pistachios

Pistachios are packed with lutein and other organic compounds that serve as anti-oxidants. Anti-oxidants reduce cell damage and further protects cells from the ravages of free radicals.

Coupled with the right diet and exercise, a heart-healthy meal plan consisting of pistachios, vegetables and lean meat can significantly contribute to decreasing cardiovascular problems and even cancer. It’s all about synergy – the components of a fitness plan must be synergistic with each other to work well.

In addition to being loaded with anti-oxidants, pistachio nuts are also great sources of vitamins and minerals. Minerals like iron, which are present in pistachios, are heart protectors. In the long term, eating foods similar to pistachios will enhance the protective effect of a heart-healthy diet.

Tips for lowering LDL cholesterol

1. As much as possible, stick to lean, white meats and avoid red meats. Red meats are packed with bad cholesterol (LDL) and only make things worse.

2. Moderate consumption of red wine (and other wines with resveratrol) may reduce LDL and protect your heart, too. Note that a small quantity of wine, drank regularly every week is sufficient. Do not overdo alcohol consumption.

3. Eat foods high in fiber like fruits, vegetables, grains and legumes

4.Cold water fishes packed with omega-3 fatty acids are also ideal in combating high cholesterol levels.

5. 42.5 grams of healthy nuts like pistachios and even walnuts can help lower your cholesterol over the long term.

Summary: Pistachios are a great way to start the day – because it protects the heart and lowers bad cholesterol.

Sources:
webmd.com
mayoclinic.com
cholesterol.about.com

Exercise doesn't just benefit people by reducing weight and making muscles stronger – it can also help cancer patients by reducing the side effects of cancer treatment.

According to Eleanor Walker, a division director from the Henry Ford Hospital, exercise may well be the missing ingredient in cancer care for the longest time.

According to Dr. Walker, introducing exercise alongside the usual cancer care offered to patients offers both physical and psychological advantages.  It appears that exercise also reduces the side effects commonly associated with cancer treatment.

ExCITE-ing

In addition to reducing the side effects of the various treatments for cancer, exercise is also a great energizer and is also capable of combating nausea – an all too common problem for cancer patients undergoing treatment.  The testing was done using an program called ExCITE, which was designed by researchers from the Cancer Center at the Henry Ford Hospital.

The patients were given the usual tests and specific diets and exercise programs were recommended to them, based on the initial test results.  One of the respondents, a breast cancer patient, reported that the usual side effects of treatment like nausea and even vomiting were eliminated after she joined the ExCITE program.

According to the patient, Cheryl Fallen, the ExCITE program is a very holistic approach to mitigating problems associated with cancer treatment because the exercise routines are able to strengthen the immune system and also improves the blood circulation of the patients.  Fallen also views the program as a positive aid for cancer patients; and it makes her feel good, too.

…And even more reasons to exercise

1. Exercise lowers your blood sugar levels, energizes you and improves your physical and psychological condition.  It’s all a matter of investing time and energy into it; the rewards of finally becoming physically fit are endless.

2. Exercises increases the capacity of cells to utilize sugar.  During exercise, the muscles in the body are forced to pump out energy and utilize the raw substrate used for work – glucose.  If you exercise on a daily basis, the cells in the body use sugar more efficiently, effectively lowering insulin resistance.

3. Exercising is a great way to deal with stress. Stress isn’t just a frame of mind. It’s the body’s reaction to worries and anxieties. Resting is not the best solution to stress- exercise is.  The more you exercise, the more the body heals and recovers from the physical and mental burdens of stress.  With less stress, you will be able to perform better at work or school and you will instantly feel better. After a workout (like walking or running), the body releases endorphins, the body’s natural painkillers. Endorphins allow the body to cool down and relax – naturally.

Sources
rd.com
exercise.about.com
sciencedaily.com