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Tuesday, March 4, 2008

Kitchen Makeover for a Low Cholesterol Diet

Follow these 9 steps for a kitchen that makes it simpler to stick to your low cholesterol diet.

Let's say you've decided to get serious about reducing your cholesterol. You've committed to exercising more regularly, losing some weight, and starting a low cholesterol diet. But your kitchen, alas, is still full of the not-so-healthy foods you love.

It's time to make over your kitchen -- and you don't have to knock out walls, replace appliances, or even paint the cabinets. Instead, dieticians recommend:

  • Getting rid of as much unhealthy food as you can.
  • Replacing it with heart-healthy food.
  • Learning how to store and prepare those foods properly.

Low Cholesterol Diet Tip 1: Throw out the 'Bad' Fats.

Sometimes the easiest way to make sure you stick to a low cholesterol diet is to just get unhealthy foods out of the house. So grab a trash bag, open the cabinets, the fridge, and the pantry, and start tossing.

Look for the most obvious villains first -- processed foods containing trans fatty acids. These ''trans fats'' have been linked to increased levels of the so-called "bad cholesterol'' (low-density lipoproteins or LDLs), which are associated with heart-disease. Trans fats have also been linked to decreased levels of "good cholesterol" (high-density lipoproteins or HDLs).

As of January 2006, the FDA ruled that all nutritional labels must list trans fat content. But if you have products in your cabinets or freezer that pre-date 2006 and contain ''hydrogenated'' or ''partially hydrogenated'' ingredients (such as vegetable shortening, margarine, non-dairy creamer, or commercial baked goods) -- toss them. The American Heart Association recommends that Americans get no more than 1% of their calories from trans fats.

Low Cholesterol Diet Tip 2: Stop Buying Saturated Fat.

After you've used up the last hamburger in the meat drawer and the last gallon of whole milk, vow to buy better. The American Heart Association recommends that we get only 7% of our daily calories from saturated fats, as they have been linked to higher levels of LDLs.

The best way to keep saturated fat levels down is to avoid animal products (beef, pork, cold cuts, bacon, and whole-milk dairy products like milk, cheese, butter, and yogurt). Instead, buy low-fat dairy products and low-fat sources of protein (like skinless chicken breasts, cod, tuna, and legumes).

And go ahead -- throw out the bacon grease you've been keeping in the refrigerator.

Low Cholesterol Diet Tip 3: Stock Up on Heart-Healthy Oils and Fats.

One key to a low-cholesterol diet is using unsaturated fats instead of saturated fats.

Polyunsaturated fats, such as those found in nuts and seeds (sunflower, peanut, and walnut oil) have been shown to reduce LDLs. Monounsaturated fats, like olive, peanut and canola oils, have been shown to reduce the "bad" LDLs and increase HDLs.

Low Cholesterol Diet Tip 4: Replace Refined Grains with Whole Grains.

The white flour used in white pasta, cake mixes, many crackers, and some breads doesn't have as much nutritional value as whole-grain flour. These commercially baked products may also contain trans fats and/or saturated fats.

Low Cholesterol Diet Tip 4: Replace Refined Grains with Whole Grains. continued...

Instead, buy products made from whole grains or flours.

Whole grains (such as oatmeal, brown rice, whole wheat flour, and barley) can bolster a low cholesterol diet in several ways. First, the grains themselves have no cholesterol or saturated fat. Second, oatmeal has lots of soluble fiber, which actually helps bind cholesterol and get it out of your body. Whole grains also have nutrients that help the heart (as well as the rest of your body) and, as complex carbohydrates, provide long-lasting energy to keep you going through the day.

The fiber in whole grains can keep you feeling full longer, too. That can help you avoid bingeing on unhealthy foods. It can also help keep your total calorie consumption down, a key factor in controlling weight.

Low Cholesterol Diet Tip 5: Hide the Remaining Goodies Well.

Sure, you can put the packaged chocolate chip cookies for your kids on a high shelf in the kitchen. But if you can put them up there, it's probably pretty easy to get them down again.

Consider making not-so-healthy food even less accessible. Try storing it on a shelf in the garage, in the recesses of your freezer, or behind the pots and pans.

''The idea is that if it's harder to get to it, you'll be that much less likely to eat it,'' says Christine Gerbstadt, MD, a registered dietician and practicing physician at Altoona Regional Medical Center in central Pennsylvania.

Low Cholesterol Diet Tip 6: Bring on the Fruits and Vegetables.

Clean the leftovers out of the vegetable bins, and stock up on a variety of fruits and vegetables, in all colors of the rainbow. Fruits and vegetables are rich in soluble fiber, as well as phytochemicals, which have been shown to help prevent heart disease.

Low Cholesterol Diet Tip 7: Make Healthy Foods Accessible.

Wash and chop fruits and vegetables and store them in plastic containers in the refrigerator, so you can grab them whenever you're hungry. You can also put out bowls or baskets of fruits (such as apples, pears, and plums) for easy access.

''If you make it easier to eat, you'll eat it,'' Gerbstadt says. ''No one wants to pull a melon out of the refrigerator and cut it up. So just do it ahead of time.''

Low Cholesterol Diet Tip 8: Get a Few Good Tools.

Having nonstick frying pans allows you to cook with less butter and oil. Buying your own oil pump allows you to make ''cooking spray'' from the oil of your choice. Good knives (that is, sharp ones) make chopping easier. A steamer lets you to cook vegetables without oil, while still keeping them crisp.

Low Cholesterol Diet Tip 9: Keep a Friendly Kitchen.

If your cooking space is clean, well-organized, and attractive, you're more likely to want to be in the kitchen -- and out of the fast food drive-in lane or the snack aisle at the grocery store.

Keep your herbs and spices fresh and alphabetically organized, so you can easily flavor your food without resorting to high-fat sauces. Keep your plastic containers organized so you can easily store healthy snacks in the refrigerator.

And keep your kitchen and dining room tables cleared of clutter, so family members can sit down and enjoy a real meal together, rather than snacking from cabinets or the fridge.


Adult Stem Cells May Treat Many Diseases

Study Suggests Benefits for Patients With Autoimmune Diseases and Heart Disease



Feb. 26, 2008 -- Adult stem cells harvested from either blood or bone marrow hold promise for the treatment of a wide range of autoimmune diseases and heart disease, a research review shows.

Since the late 1990s, adult stem cell therapy has been used experimentally to treat multiple sclerosis (MS), type 1 diabetes, rheumatoid arthritis, and several other diseases of the immune system, as well as heart disease.

Northwestern University researcher Richard Burt, MD, and colleagues summarize results from roughly 60 of these studies involving about 2,400 patients in a review published in tomorrow's edition of The Journal of the American Medical Association.

Burt pioneered the research on adult stem cells for the treatment of autoimmune disease. He tells WebMD that the potential uses for stem cell therapy are only now beginning to be understood.

"Traditional medicine is about three approaches -- drugs, surgery, and radiotherapy," he says. "Stem cell therapy represents a fourth arm of treatment that in some cases will be combined with other treatments and in other cases will stand alone. We are seeing the tip of the iceberg right now."

Stem Cell Patients Tell Their Stories

Barry Goudy, 48, and Tom Van Lieshout, 76, are both believers. Both are Burt's patients.

Goudy had battled multiple sclerosis for eight years before having a transplant of stem cells taken from his own blood five years ago this summer.

"I played hockey and racquetball and had always been very athletic, but I just couldn't do it anymore," he says. "I got to the point where I couldn't walk up the stairs without dragging my leg."

Goudy spent a month in the hospital, including five days of chemotherapy to knock out his immune system. But he tells WebMD he has been free of MS symptoms ever since.

He says he's now playing hockey and racquetball again, and is "living my life."

"I've had five good years that I wouldn't have had," the Detroit automobile sales representative says.

Tom Van Lieshout was facing the amputation of his right leg due to circulation complications from diabetes when he had a stem cell transplant in January 2005.

He says he was in such excruciating pain before having the treatment that he could only walk 50 to 100 yards at a time.

"When I went into the hospital I walked from the parking ramp to the entrance, which was a couple hundred yards, and I had to stop three times," he tells WebMD. "Just a few days after [the transplant] I was able to walk three blocks to the drugstore and back."

Stem Cell Therapy

Much of the attention and all of the controversy surrounding stem cell therapy has focused on embryonic stem cells -- cells harvested four to five days after an embryo is fertilized.

Stem Cell Therapy continued...

Adult stem cells exist to replace damaged or aging cells, and they are found in tissue throughout the body of adults and in the blood and bone marrow, where cells are much easier to harvest.

Stem cell therapy has been used for many decades to treat leukemia and other cancers, but the treatment-related death rate is high due to the aggressive chemotherapy and/or radiation used to dramatically suppress the immune system and kill cancer cells.

This type of treatment has generally been considered too dangerous for less life-threatening diseases, and in the review by Burt and colleagues the treatment-related death rate was 13% among patients with autoimmune diseases who had the most aggressive, bone-marrow suppressing treatments.

In contrast, the death rate among patients who had a less aggressive treatment known as a non-myeloablative transplant -- or "transplant light" -- was less than 1%.

Twenty-six studies involving 854 patients with various autoimmune diseases were included in the review.

Most of the studies involved patients with MS, who fared best when they were treated with non-myeloablative regimens.

The same thing appears to be true for patients with type 1 diabetes. The less aggressive and dangerous treatment also shows promise for the treatment of rheumatoid arthritis, Crohn's disease, lupus, and other autoimmune diseases.

Seventeen studies involving just over 1,000 heart attack patients and 16 studies involving just under 500 patients with coronary artery disease suggested a "modest benefit" for the treatment in cardiovascular disease, the researchers conclude.

Many important questions remain about the use of stem cell therapy in non-malignant disease. And only time will tell if patients like Goudy and Lieshout are cured of their diseases.

"We don't yet know what role this therapy will play in the treatment of MS," National MS Society Vice President for Biomedical Research Patricia O'Looney, PhD, tells WebMD. "We just don't have enough data."

Stem cell researcher Stanton L. Gerson, MD, of Case Medical Center's Ireland Cancer Center, says the therapy may hold the key to better treatments or even cures for a wide range of diseases.

Whole Grains Fight Belly Fat

Study Shows Whole-Grain Diet Good for the Waistline and the Heart


Feb. 25, 2008 -- A diet rich in whole grains may help fight your belly bulge while lowering the risk of heart disease.

A new study shows people who followed a weight loss program incorporating whole-grain breads, cereals, and other foods lost more body fat from the abdominal area than those who ate only refined grains like white bread and rice.

In addition, those on the whole-grain diet experienced a 38% drop in C-reactive protein (CRP), an indicator of inflammation in the body linked to heart disease.

Researchers say the results suggest that incorporating whole grains into weight loss plans may help burn fat as well as reduce the risk of heart disease.

The results appear in the American Journal of Clinical Nutrition.

Whole Grains vs. Refined Grains

In the study, Heather I. Katcher of Pennsylvania State University and colleagues divided 50 obese adults with metabolic syndrome into two groups. Metabolic syndrome is a collection of risk factors that increase risk for heart disease and diabetes.

Both groups were instructed to cut calories for 12 weeks. But one group was told to eat only whole-grain products while the other group was asked not to eat any whole-grain foods.

By the end of the study, both groups had lost weight, an average of 8 pounds among the whole-grain group and 11 pounds in the refined-grain group.

Both groups experienced a decrease in body fat, but the whole-grain group lost significantly more body fat from the abdominal region than the refined-grain group. Excessive fat around the midsection is linked to an increased risk of heart disease.

The whole-grain group experienced other benefits. For example, CRP levels dropped by 38% among those who followed a whole-grain diet. No decrease was found among the refined-grain group.

Those in the whole-grain group also increased their intake of dietary fiber and magnesium.

Sources of Whole Grain

Looking for food that is a good source of whole grain? Here are some examples of whole grains:

  • Whole wheat
  • Whole oats/oatmeal
  • Whole-grain corn
  • Popcorn
  • Brown rice
  • Whole rye
  • Whole-grain barley
  • Wild rice
  • Buckwheat
  • Triticale
  • Bulgur (cracked wheat)
  • Millet
  • Quinoa
  • Sorghum

You can add whole grains at meals and snacks:

  • Snack on ready-to-eat, whole-grain cereals such as toasted oat cereal.
  • Add whole-grain flour or oatmeal when making cookies or other baked treats.
  • Try a whole-grain snack chip, such as baked tortilla chips.
  • Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.

Whole Grains on Food Labels

When trying to select foods with whole grains, choose foods that name one of the following whole-grain ingredients first on the label's ingredient list:

  • Brown rice
  • Bulgur
  • Oatmeal
  • Whole-grain corn
  • Whole oats
  • Whole rye
  • Whole wheat
  • Wild rice

Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products.

Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain. Use the Nutrition Facts label and choose products with a higher % Daily Value (%DV) for fiber. The "%DV" for fiber is a good clue to the amount of whole grain in the product.


Night Noise Boosts Blood Pressure

Sounds of Airplanes, Traffic, Even Snoring Can Raise Blood Pressure During Sleep.The din of modern life may be harmful to your health.


The sounds of an airplane flying overhead, a car passing by, even sleeping next to a loud snorer may not be enough to wake you, but these night noises could be giving your blood pressure an unwelcome boost, a new study appearing in the European Heart Journal shows.

The study included 140 healthy men and women living near four European airports with night flights, including London's Heathrow. The volunteers ranged in age from 45 to 70 years old.The researchers measured the volunteers' blood pressure using a remote device at 15-minute intervals and then examined how it related to the noises recorded in their bedrooms.


Aircraft noises caused an average increase in systolic blood pressure (top number of blood pressure reading) of 6.2 points and an average increase of diastolic blood pressure of 7.4 points (bottom number). But it wasn't only airplane noise that raised blood pressure; road traffic and snoring also increased it.


How loud is too loud?


Any sound louder than 35 decibels was deemed a "noise event" by the researchers. The researchers note that the higher the decibel level, the louder the noise and the more blood pressure rose. People with high blood pressure, also called hypertension, have an increased risk of developing heart disease, stroke, and kidney disease. Blood pressure of 140 over 90 or higher is considered high blood pressure.

According to the American Speech-Language-Hearing Association, the average decibel levels for everyday sounds are:

* Quiet room: 40 decibels

* Vacuum cleaner: 70 decibels

* Rock music: 110 decibels

* Air-raid siren: 140 decibels

Caffeine-Alcohol Combo vs. Stroke

Feb. 21, 2008 (New Orleans) -- A new drug that packs a wallop of caffeine and alcohol may be the latest weapon in the war on stroke.

In a small study, 60% of stroke patients who were given the drug, called caffeinol, had no or minimal disability when they were discharged from the hospital.

In contrast, only 26% of stroke survivors given standard therapy with tissue plasminogen activator, or tPA, fared that well, says researcher Sheryl Martin-Schild, MD, PhD, a neurovascular fellow of the University of Texas Health Science Center in Houston.

"Caffeinol contains about as much caffeine as five to seven cups of good, strong New Orleans coffee and the equivalent of two shots of alcohol," she tells WebMD.

The research was presented at the American Stroke Association's International Stroke Conference 2008.

How Caffeinol Works

The study involved 100 people who had suffered an ischemic stroke. All received intravenous tPA; 10 also were given an infusion of caffeinol.

Ischemic stroke, the most common type of stroke, occurs when blood flow to an area of the brain is compromised by a blood clot. This leads to the death of brain cells and brain damage.

TPA breaks up the clot, restoring blood flow to the brain. But it's not a cure-all; it only works in about 40% of patients. Plus, it has to be administered in the first three hours after symptoms strike.

Caffeinol allows cells to tolerate reduced blood flow longer, thereby giving tPA a longer opportunity to do its thing, says Jeffrey Saver, MD, vice chairman of the American Heart Association's Stroke Council and a professor of neurology at UCLA.

"It appears to be a promising add-on for patients who get tPA," Saver tells WebMD.

Martin-Schild says that caffeinol was generally well tolerated. Ten percent of patients in both groups had brain bleeds, "which is what you would expect with tPA alone," she says.

"Most patients said they felt nothing, although a few elderly persons said they got a buzz," Martin-Schild adds.

The next step will be a larger and longer study pitting tPA alone against tPA plus caffeinol in patients with ischemic stroke.

10 Ways to Control Your Blood Pressure

Small and usual lifestyle changes make a difference in Health.


1. Lose weight. Get your BMI (body mass index, a measurement of weight in relation to height) into the range of 18.5-24.9, and you will be doing your heart and blood pressure a favor.

Think of it this way:

Extra weight you carry around is like bricks in a backpack, putting pressure on every part of your body.

2. Eat plenty of whole grains. Have seven to eight servings per day of grains and grain products (these can include breakfast cereal, whole grain bread, rice, pasta, etc.)

3. Eat plenty of fruits and vegetables. Having at least eight to 10 servings of a variety of colorful fruits and vegetables will ensure you get all the healthy antioxidants, vitamins, minerals, and fiber you need.

4. Dairy up. Consuming two to three servings daily of low-fat or nonfat diary foods will also help build strong bones and teeth, and enhance weight loss.

5. Limit meat, fish, and poultry to two servings a day. Move the meat off the center of your plate, and enjoy more grains and produce. When you do have meats, fish, and poultry, always chose lean varieties.

6. Go nuts. Incorporate four to five servings a week of nuts, seeds, and legumes into your diet. They provide plenty of protein and healthful fats.

7. Limit fats and oil to two to three servings per day. Fats are the most concentrated source of calories. Limiting them will help you control your weight.

8. Hold the salt. Limit your sodium intake to approximately 2,400 milligrams a day (a moderate level). This means eating fewer canned and processed foods, and more fresh foods.

9. Get off the couch. Exercising at least 30 minutes per day can significantly reduce blood pressure. Any form of physical activity, done most days of the week, will do the trick.

10. Drink in moderation. If you do it at all limit yourself to two drinks per day.


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VijaY
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Thank You - Welcome Once again

Then, once you make the change in your life, see if it was beneficial. You have nothing to lose and everything to gain!!

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