2. Target your triglycerides.  Shoot for a level of 150 or lower.  Triglycerides are a better marker for high risk of diabetes and heart disease.  Triglycerides are also much more responsive to lifestyle changes than other types of blood fats.

3. Go for nuts and plant sterols.  Walnuts are rich in omega-3 fatty acids, which help to decrease inflammation in the arteries surrounding your heart, so they keep your heart functioning longer and better. Walnuts will also make you feel fuller faster so you are less likely to overeat at meals. You may want to give pistachios a try as well. A recent study shows that a serving or two of pistachios each day may help reduce levels of LDL cholesterol, as long as you are mindful of calories. One cup of pistachio nuts has about 700 calories!

Other nuts, such as peanuts, macadamia nuts, and almonds are a rich source of plant sterols, which block cholesterol absorption in the intestines. Studies have shown that eating foods enriched with plant sterols lowers LDL cholesterol. Eating 2-3 grams a day lowers LDL cholesterol by 6-15%, without affecting HDL cholesterol or triglycerides. Sterols are found in all plant foods, but the highest concentrations are found in unrefined oils, such as vegetable, nut, and olive oil. Some foods have also been fortified with plant sterols, including milk, yogurt, juices, and spreads.

4. De-stress your heart.  Unplug yourself from the news cycle and your email. It’s good for you and your ticker.  Stress raises blood pressure, heart rate, and levels of the stress hormone cortisol.  Consider swapping your BlackBerry for another handheld gadget — your iPod.  Put some relaxing music on your iPod, close your office door for 10 minutes, and listen and breathe.

5. Get heart healthy social support.  You know exercise improves heart health by keeping weight down and raising levels of HDL cholesterol, but doing it with a friend adds benefits. Finding an exercise buddy is really important because social support lowers your risk of heart disease and helps you stay motivated.   Build up to 60 minutes of exercise a day, but even 20 minutes is better than nothing.

In fact, being married and having a strong social network may help protect against heart disease, according to a study of nearly 15,000 men and women. It turns out that people who have a spouse, go to church, join social clubs, and have a lot of friends and relatives have significantly lower blood pressure and other heart disease risk factors than loners.

6. Take a heart-felt approach to quitting smoking.  Smoking is a major risk factor for heart disease, but kicking this nasty habit can be much easier said than done.  Secondhand smoke counts too. A recent study found that women who are exposed to other people’s smoke increased their risk of heart attacks by 69%, strokes by 56%, and peripheral artery disease (PAD) by 67%, when compared with women who did not hang out around smokers. Clogged arteries in the legs, abdomen, pelvis, arms, and neck are linked with PAD.

 7. Strengthen your heart with weight training.  Strength training reduces your percentage of body fat, keeps your weight down, and increases your muscle mass and endurance for aerobic exercise.

8. Reduce your blood pressure by reducing your salt.  High blood pressure is a major risk factor for heart disease, and reducing salt intake can help lower blood pressure. Cook with herbs in place of salt, and make sure you read food labels to see just how much salt is in prepared foods.

9. Sleep to your heart’s content.  People who sleep fewer than seven hours a night have higher blood pressure and higher levels of the stress hormone cortisol, making the arteries more vulnerable to plaque buildup. In fact, the latest research shows that people who do not get enough sleep are more than twice as likely as others to die of heart disease. Try to avoid caffeine after noon, and develop a stress-free wind-down ritual before bed. Hint? Take a bath, and don’t pay your bills right before bed.

Information found at WebMD

Many factors help determine whether your LDL-cholesterol level is high or low. The following factors are the most important:

-     Heredity                                              -     Age and Gender

-     What You Eat                                     -     Alcohol

-          Weight                                                -     Stress

-          Physical Activity/Exercise

Heredity. Your genes influence how high your LDL (“bad”) cholesterol is by affecting how fast LDL is made and removed from the blood. One specific form of inherited high cholesterol that affects 1 in 500 people is familial hypercholesterolemia, which often leads to early heart disease. But even if you do not have a specific genetic form of high cholesterol, genes play a role in influencing your LDL-cholesterol level.

What You Eat. Two main nutrients in the foods you eat make your LDL (“bad”) cholesterol level go up: saturated fat, a type of fat found mostly in foods that come from animals; and cholesterol, which comes only from animal products. Saturated fat raises your LDL-cholesterol level more than anything else in the diet. Eating too much saturated fat and cholesterol is the main reason for high levels of cholesterol and a high rate of heart attacks in the United States. Reducing the amount of saturated fat and cholesterol you eat is a very important step in reducing your blood cholesterol levels.

Weight. Excess weight tends to increase your LDL (“bad”) cholesterol level. If you are overweight and have a high LDL-cholesterol level, losing weight may help you lower it. Weight loss also helps to lower triglycerides and raise HDL (“good”) cholesterol levels.

Physical Activity/Exercise. Regular physical activity may lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol levels.

Age and Gender. Before the age of menopause, women usually have total cholesterol levels that are lower than those of men the same age. As women and men get older, their blood cholesterol levels rise until about 60 to 65 years of age. After the age of about 50, women often have higher total cholesterol levels than men of the same age.

Alcohol. Alcohol intake increases HDL (“good”) cholesterol but does not lower LDL (“bad”) cholesterol. Doctors don’t know for certain whether alcohol also reduces the risk of heart disease. Drinking too much alcohol can damage the liver and heart muscle, lead to high blood pressure, and raise triglycerides. Because of the risks, alcoholic beverages should not be used as a way to prevent heart disease.

Stress. Stress over the long term has been shown in several studies to raise blood cholesterol levels. One way that stress may do this is by affecting your habits. For example, when some people are under stress, they console themselves by eating fatty foods. The saturated fat and cholesterol in these foods contribute to higher levels of blood cholesterol.

By Mayo Clinic staff

The holiday season, which begins for most Americans with Thanksgiving and continues through New Year’s Day, often brings unwelcome guests — stress and depression. And it’s no wonder. In an effort to pull off a perfect holiday, you might find yourself facing a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name a few. So much for peace and joy, right?

Actually, with some practical tips, you can minimize the stress and depression that often accompany the holidays. You may even end up enjoying the holidays more than you thought you would.

Recognize holiday triggers

Learn to recognize common holiday triggers, so you can disarm them before they lead to a meltdown:

• Relationships. Relationships can cause turmoil, conflict or stress at any time, but tensions are often heightened during the holidays. Family misunderstandings and conflicts can intensify — especially if you’re thrust together for several days. On the other hand, facing the holidays without a loved one can be tough and leave you feeling lonely and sad.
• Finances. With the added expenses of gifts, travel, food and entertainment, the holidays can put a strain on your budget — and your peace of mind. Not to mention that overspending now can mean financial worries for months to come.
• Physical demands. Even die-hard holiday enthusiasts may find that the extra shopping and socializing can leave them wiped out. Being exhausted increases your stress, creating a vicious cycle. Exercise and sleep — good antidotes for stress and fatigue — may take a back seat to chores and errands. To top it off, burning the wick at both ends makes you more susceptible to colds and other unwelcome guests.

Tips to prevent holiday stress and depression

When stress is at its peak, it’s hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

1. Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.
2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.
3. Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, emails or videotapes.
4. Set aside differences. Try to accept family members and friends as they are, even if they don’t live up to all your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression too.
5. Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts. Try these alternatives: Donate to a charity in someone’s name, give homemade gifts or start a family gift exchange.
6. Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.
7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
8. Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don’t go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and physical activity.
9. Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Take a walk at night and stargaze. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.

10.  Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Take control of the holidays

Don’t let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. With a little planning and some positive thinking, you may find that you enjoy the holidays this year more than you thought you could.

Pumpkins are great for a lot more than making jack-o’-lanterns. One cup of mashed pumpkin has only 49 calories and is loaded with vitamin A in the form of beta-carotene. It also has nearly 3 grams of fiber and 564 milligrams of potassium. Pumpkin also contains vitamin C, lutein and zeaxanthin (good for eye health), as well as iron and zinc.

Pumpkin seeds are loaded with manganese, magnesium, iron, copper, vitamin K, zinc and protein. One ounce has 158 calories, 8.57 grams of protein, 1.7 grams of fiber and almost 25 percent of the recommend daily value for iron. Pumpkin seeds also have plant sterols that can help reduce the risk of heart disease and fight cancer. They are also a fantastic source of omega-3 essential fatty acids. Wash them, dry, and then toast them with garlic and onion powder and a bit of salt and pepper. They take about 30 to 40 minutes at about 300 degrees to toast.

According to Dr. Hark, food and healthy lifestyle choices boost your immune system, and that can prevent you from coming down with colds and flu. The key is not waiting until you get sick to make these changes; you need to revamp your diet and lifestyle before the cold and flu bugs get to you.

Here are Dr. Hark’s tips:

Rely on Real Food, Not Vitamins

Foods are better than dietary supplements for the prevention of colds and flu because you get the whole nutritional package. For example, Dr. Hark points out, eating an orange is better for you than just taking vitamin C because the orange offers you a combination of nutrients — magnesium, potassium, folate, vitamin B6, and antioxidant-rich flavonoids.

While we know that vitamin C is important for a healthy immune system, studies don’t show that taking massive doses of vitamin C helps to prevent colds and flu at all. However, we do know that eating fruits and vegetables high in vitamin C will help to keep your immune system strong. Your immune system is what protects you from viral infections, and the foods you eat have a major impact on your immune system’s ability to fight off colds and flu. The reason that fruits and vegetables do a better job of keeping your immune system ready is because they also contain vitamins A and E, as well as the flavonoids that work along side vitamin C to keep your immune system and your whole body healthy.

Eat More Fruits and Vegetables

So now that you know you need to eat lots of fruits and vegetables to keep your immune system strong, the next step is to actually make it happen. People tend to eat fewer fruits and vegetables in the winter, which is the opposite of what you should be doing. Everyone needs at least five servings of fruits and vegetables every day to get adequate vitamins, minerals, fiber and antioxidants — all things we need for a healthy immune system.

One way to increase your intake of fruits and vegetables is to incorporate juice into your diet. Not just any juice will do, though. Make sure you choose 100% juices, as other juice drinks contain extra sugar and empty calories. You can learn more about the benefits of 100% juice at the Florida Department of Citrus website.

For the best prices, be sure to browse your grocery store’s produce aisle for fresh fruits and vegetables that are in-season. Oranges and grapefruits are usually cheaper in the winter, so cold and flu season is the perfect time to load up on citrus fruits.

Dr. Hark assures us that eating frozen fruits and vegetables is another economical and convenient way to improve your diet and prevent colds and flu. Frozen vegetable selections range from very inexpensive bags of basic peas, corn and green beans to artfully combined fruits and vegetable dishes topped with delicate sauces that you simply pop in the microwave.

Make sure that fruits and vegetables are part of every meal. You can add berries or a sliced banana to your whole grain cereal at breakfast and drink a glass of 100% orange or grapefruit juice. Pack a bunch of grapes or an apple with your sandwich for lunch, and top that sandwich with tomato slices, avocado, sprouts and lettuce. Start dinner off with a salad or vegetable soup, or serve a big salad as a healthy dinner. Keep a bowl of oranges, apples and pears on your counter top to grab as quick snacks.

Keep Up Your Healthy Diet

While you want to focus on increasing the amount of fruits and vegetables you eat, don’t forget to choose other healthy foods to supply nutrients your immune system needs. A healthy balanced diet with lean meats, fish, poultry, low-fat dairy, legumes, whole grains, nuts and seeds provides your body with all of the nutrients you need for general health. A healthy body tends to have a healthier immune system.

Protein sources such as lean meats, dairy, eggs and legumes are especially important because they supply the amino acids that your body needs to build the components of your immune system. Lean meats also contain iron and zinc; deficiencies of these minerals can depress your immune system.

Of course, avoiding unhealthy food is important too. Stay away from excess sugar and unhealthy fats, such as saturated fat and trans fats. Dr. Hark suggests being prepared by keeping healthy snacks handy so you won’t be so tempted to eat less healthy options. Try dried fruit or trail mix.

What If You Do Get Sick?

Good nutrition is still important if you catch a cold or influenza. Dr. Hark says that even when you are sick, you need to eat when you can. Focus on getting three meals per day, and don’t forget to keep eating lots of fruits and vegetables. It is important to get enough energy from the foods you eat while you are recuperating — you may not be running around and exerting much, but your body is working hard to get better. Hark also stresses the importance of preventing dehydration. Drink fluids throughout the day such as water and 100% juices. Tired of plain water? Add a splash of juice to water or seltzer for a little variety.

What Else You Can Do to Prevent Colds and Flu?

Eating a healthy diet is just part of the picture. Dr. Hark has other tips to help you stay healthy:

Wash your hands. Your hands come in contact with germs throughout the day. The best way to get rid of them is by washing your hands thoroughly. This is an important part of food safety, too. Wash your hands before preparing meals, after handing raw meats and before serving foods. Make sure everyone at the table has washed their hands, as well.

Get enough rest. The National Sleep Foundation tells us that most kids don’t get enough sleep, and many adults don’t either. When you don’t get enough sleep, you are more likely to get sick.

Get your flu shots. Dr. Hark says that it doesn’t matter whether you are young or old; getting a flu shot is a good way to prevent the flu. Vaccination is even more important for the elderly and people with respiratory conditions.

Get some exercise. There is strong evidence that people who exercise don’t get sick as often. Exercise is important all year, even in the dark and cold of winter. Dr. Hark suggests having a plan to keep active in the winter, such as walking on a treadmill, using exercise videos, jumping rope, or going to the gym. And don’t forget to bring your workout gear when you travel; many hotels have workout rooms and swimming pools.

Thanks to Dr. Hark’s suggestions, getting a cold or flu doesn’t have to be an inevitable part of winter.

Research shows that foods high in vitamin E (like almonds) and vitamin C (like strawberries) may help slow aging on a cellular level.

How Long Are Your Telomeres?
In a study, a vitamin C- and E-rich diet was associated with having longer telomeres. Telowhats? Telomeres. Those are the vital protective coverings on the ends of the DNA strands in all of your cells. They naturally shorten with age until, eventually, cells stop reproducing and die. Enter aging and disease. But the good news is that you can slow down how fast your telomeres shrink. .

Slow It Down
Chronic inflammation and oxidative stress can hasten telomere shrinkage. Which may be why vitamins C and E are so handy for longevity: They help diminish both conditions. Try these other steps for adding extra mileage to your cells:

• Load up on vitamin D.
• Keep it clean.
• Make your body last longer.

RealAge Benefit: Taking vitamins C and E daily for their antioxidant and antiaging power can make your RealAge up to 1 year younger.

 Next time you’re yearning for something rich and creamy, here’s an almost guilt-free indulgence your ticker will love: peanut butter.

Grab a spoonful. Not only will you be enjoying rich and satisfying taste, but also you could be helping to lower both your bad cholesterol and your risk of heart disease.

Spread a Little Joy
In one long-term study, women with type 2 diabetes enjoyed an almost 45 percent lower risk for cardiovascular disease and heart attack when they gave in and ate at least five servings of peanut butter and mixed nuts each week. This was compared with women who noshed less often on nutty snacks. And those five weekly 1-ounce helpings seemed to knock down the women’s total and LDL cholesterol levels, too. Are your cholesterol levels putting your heart in danger? Find out here.

Nuts for All Hearts
Nutrients in peanuts and nuts may help hearts in a couple of ways. They may minimize inflammation — something your heart really could do without — and they may help your body use insulin better. Because of this, women with type 2 diabetes probably aren’t the only ones who can benefit from eating nuts and peanut butter. In fact, research suggests that nuts may lower heart disease risk for everyone — regardless of gender, age, ethnicity, or health status. Try these other heart-healthy changes, too:

Bonus: Nuts may stave off diabetes, too.

RealAge Benefit: Lowering your bad (LDL) cholesterol can make your RealAge 3.3 years younger if you are a man and 0.6 years younger if you are a woman.

Cholesterol, a soft, fat-like substance, is a building block of your cells, hormones and nervous system, and is necessary for metabolism. In moderate amounts, it is essential to good health. Studies show that both high and low cholesterol levels can be harmful. The key seems to be making sure your body has enough–not too much, not too little.

Cholesterol comes from two sources:

1. Serum (blood) cholesterol flows through the bloodstream. Your body manufactures most of its blood cholesterol, but it absorbs some from the foods you eat. When your doctor conducts a cholesterol test, he is testing your serum cholesterol levels. A total blood cholesterol level of less than 200 mg/dL is a healthy goal. The amount of cholesterol you have in your blood is partly genetic, but your habits (smoking, diet, exercise, etc.) affect the level of cholesterol in your blood too.
2. Dietary cholesterol is found only in foods of animal origin, such as meat, fish, eggs, and dairy products. This source is easier to control than the naturally-occurring cholesterol in your body. Individuals should limit their intake of dietary cholesterol to less than 300 milligrams daily. But as you’ll soon learn, limiting your dietary cholesterol intake is only part of the cholesterol-lowering picture.

“My health has changed a great deal since I’ve started caring. My weight has gone from 245lbs. to 220lbs in 6 months. My cholesterol has gotten back to normal and I feel better than I’ve felt in 20 yrs. My 6 yr. old grandson and his 1yr. old sister have given me a great incentive to live and live much more healthy than before. I have a workout routine and use it everyday. Thank you for being in my life just when I needed it the most!”

6 Reasons to Drink Green Tea

The steady stream of good news about green tea is getting so hard to ignore, that even java junkies are beginning to sip mugs of the deceptively delicate brew. You’d think the daily dose of disease-fighting, inflammation-squelching antioxidants — long linked with heart protection — would be enough incentive. But wait . . . there’s more! Lots more.

1. Cut Your Cancer Risk
Several polyphenols — the potent antioxidants that green tea is famous for — seem to help keep cancer cells from gaining a foothold in the body by discouraging growth and then suppressing the creation of new blood vessels that tumors need to thrive. Study after study has found that regularly drinking green tea reduces the risk of breast, stomach, esophagus, colon, and prostate cancer.

2. Soothe Your Skin
Got a cut, scrape, or bite, and a little leftover green tea? Soak a cotton ball in it. The tea is a natural antiseptic that relieves itching and swelling. Try it on inflamed blemishes, sunburns, or puffy eyelids. But that’s not all. Green tea has been shown to help block sun-triggered skin cancer, whether you drink it or apply it directly to the skin — which is why you’re seeing green tea in more and more sunscreens and moisturizers.

3. Steady Your Blood Pressure
Having healthy blood pressure — meaning below 120/80 — is one thing. Keeping it that way is quite another. But people who sip just half a cup of green tea a day are almost 50% less likely to wind up with hypertension than nondrinkers. Credit goes to the polyphenols again (especially one known as ECGC); they help keep blood vessels from contracting and raising blood pressure.

4. Protect Your Memory
Green tea may also keep the brain from turning fuzzy. Getting-up-there adults who drink at least two cups a day are half as likely to develop cognitive problems as those who drink less. Why? It appears that the tea’s big dose of antioxidants fights the free-radical damage to brain nerves seen in Alzheimer’s and Parkinson’s.

5. Stay Young
The younger and healthier your arteries are, the younger and healthier you are. So fight plaque buildup in your blood vessels; the sticky stuff increases the risk of heart disease and stroke, adds years to your RealAge, and saps your energy. How much green tea does this vital job take? About 10 ounces a day, which also deters your body from absorbing artery-clogging fat and cholesterol.

6. Lose Weight
Oh yeah, one more thing. Turns out that green tea speeds up your body’s calorie-burning process. In the every-little-bit-counts department, that’s good news!