JANUARY 22, 2025 FOODS TO LOWER BP

The “silent killer,” is a pervasive health issue that can stealthily escalate into life-threatening conditions such as heart disease and stroke. Heart Disease can be reversible and prevented. We need to change some of lifestyles including dietary habits, exercise , water intake, and stress

There are many food that can be incorporated into our dietary lifestyle One of these are leafy greens. Rich in potassium, leafy greens such as kale, arugula, and spinach are crucial for maintaining a balanced blood pressure. Potassium helps mitigate the effects of sodium in your body, keeping your blood pressure in check. Regularly incorporating these greens into your meals can support vital bodily functions,

One such food that everyone can add to their dietary lifestyle are blueberries. If you don’t want to eat blueberries —get Blueberry Juice. Blueberries are a powerhouse of flavonoids, particularly anthocyanins, which have been shown to decrease blood pressure significantly.

One vegetable I love are beets. I love a good beet and goat cheese salad. Beets are loaded with nitrates, which the body converts into nitric oxide—a compound that helps relax and dilate blood vessels, thereby lowering blood pressure. Consuming beetroot juice, in particular, has been shown to have a rapid and substantial effect on blood pressure

The next food is Garlic ( Allium sativum ) Garlic is not only a culinary staple but also a powerful ally against high blood pressure. It contains allicin, a compound that promotes the widening of blood vessels, leading to reduced blood pressure. Incorporating garlic into your daily diet can be as simple as adding to your favorite dish Years ago I published an article in an Integrative journal n the benefits of garlic. It was written with Peter Bonjourno, ND

Start incorporating these foods into your dietary lifestyle to lower your blood pressure.

Until tomorrow…

JANUARY 21, 2025 WARM WATER

Many people start their day with a cup of  coffee or  tea. But you star with a glass of warm water

It can provide several advantages, especially when consumed first thing in the morning The organ sstem that benefits the most from warm water is the gastrointestinal system When food is digested properly, the nutrients are absorbed into the bloodstream and used by the cells to function properly. However, when food is not digested properly, it can lead to various health problems. Warm water helps to break down food and makes it easier for the body to absorb nutrients. In addition, it helps to keep the bowels moving regularly, which prevents constipation.

The second system that improves with warm water is the circulatory system. Most people are familiar with the feeling of improved circulation after a warm shower or bath. There is a good reason why this is such a common home remedy for minor aches and pains. When the temperature of the water is increased, it causes the blood vessels to dilate or widen. This allows more blood to flow through the vessels and can help to improve circulation.

There are manys to detoxify the body . I like warm water as a flush Detoxifying through warm water is a safe and effective way to remove toxins from the body and promote good health. This involves drinking plenty of fluids, preferably warm water, to help flush toxins out of the system. Warm water helps to improve circulation and promote sweating

We all want to look good. We want to glow We want to be young looking. Warm water helps to improve skin health in several ways. First, it helps to loosen dirt and debris that can clog pores and lead to breakouts. In addition, warm water increases blood flow to the skin, which helps to improve complexion and gives the skin a healthy glow.

Until tomorrow…

JANUARY 20, 2025 BENEFITS TO QUIT DRINKING

Are you thinking about quitting drinking? I thought about some 32 years ago, It was 1992 and I needed to get sober. I only thought about it It was not until March 1994 that I got serious and entered a Drug and Alcohol /Dual Diagnosis Rehabilitation.

One such benefit is improved heart health.For those that drink too much ( What is too much ? ) are more likely to suffer from cardiomyopathy, a condition in which the heart muscle weakens and enlarges. The treatment requires medications for life as well as a heart transplant f needed. Those with cardiomyopathy might also require a pacemaker and/or defibrillator device.

The second major body organ affected is the liver. The liver detoxifies all the toxins from our body. Alcohol is a toxin which can affect liver function and its ability to work. This could result in alcoholic cirrhosis This can result in death or even a liver transplant.

Then there are all the psychological The benefits are medical, emotional and psychological. Yes now there is more money in your bank, and your productivity improves. So does relationships- some end and some continue.

This past June I celebrated 30 years drug and alcohol free I am happy joyous and free. I live life on life’s terms approaching each day as a sober human being. My outlook to life is very different . I have learned to meditate and pray daily. I make a gratitude list on most nights I appreciate the small things in life I have built a life around my sobriety. I made it through the rainy storm, and I have survived. My feelings are warm taken from the storm- The sun appears in my life daily and I came through shining through the lonely years. Thank you , AA

Until tomorrow…

JANUARY 16, 2025 REDUCE YOUR RISK OF MEMORY LOSS

Fruits and veggies are your friendly neighborhood superheroes in the nutrition world! Eating various fruits and vegetables can be a powerful way to protect your liver from damage. Loaded with antioxidants and vitamins, fruits and vegetables play an important role in the proper development and functioning of the liver

The disease that we worry about a lot is Alzheimer’s Disease The cause of Alzheimer’s is unknown, but it is believed to involve a combination of genetic, lifestyle, and environmental factors. There is no known cure for Alzheimer’s, but treatments are available to help manage the symptoms. Those with Apo E 4/4 are at risk. If you want to reduce your risk you need to eat a healthier diet, drink enough water, get enough sleep and decrease your stress. This is easier said than done. I try to do my best at this. We are not perfect but the alternative isn’t good at ALL.

I feel eating berries helps us tremendously. Blueberries are a good source of fiber, which can help to regulate digestion. Cranberries are rich in vitamin C, which is essential for immunity. And raspberries contain ellagitannins, which are powerful antioxidants that can help to protect against disease So why wouldn’t you eat all berries. There are other berries that have antioxidants as mulberries, blackberries, and even wolf berries. There are lots of research on consuming berries and decreasing your risk of AD. Another study that people who ate strawberries had a lower risk of cognitive decline.

Start eating those leafy greens. Leafy greens are packed with nutrients that are essential for good health. They are an excellent source of vitamins A, C, and K, folate, and other important minerals Studies have shown that people who eat a diet rich in leafy greens have a lower risk of developing Alzheimer’s than those who do not

There also studies like consuming almonds and walnuts decrease your risk of AD Studies have shown that eating nuts and seeds regularly can help improve heart health, lower blood pressure and cholesterol levels, reduce inflammation, and boost cognitive function

And then there is the consumption of Virgin Olive Oil. Olive Oil was always used in my household as a child. You didn’t do anything without olive oil.

Until tomorrow…

JANUARY 15, 2025 YOUR LIVER

One of the most vital yet underappreciated needs is a healthy liver. We only have one liver One of the foods that are bad on so many levels are fatty foods. Fatty foods can clog veins with trans-fats, increase cholesterol levels, trigger weight gain, and lead to hypertension Fatty foods put a strain on your liver

The second strain on the liver is very common—excessive alcohol intake Drinking too much affects the liver especially by long-term alcohol abuse. Excessive alcohol consumption impacts the form and action of organs in the body, particularly those responsible for metabolizing toxins like the liver. Long term abuse can lead to liver fibrosis or cirrhosis

Red meat consumption has been linked to liver damage. Is this due to the high sodium content or the hormones that are used in our meat We need more studies or grass fed meat vs non grass meat Compounds like lipid hydroperoxide are produced during cooking with high temperatures and grilling, leading to an increased intake of carcinogens that may harm your liver.

So you need to eat fruits, vegetables, nuts and fish Fruits and veggies are your friendly neighborhood superheroes in the nutrition world! Eating various fruits and vegetables can be a powerful way to protect your liver from damage. Loaded with antioxidants and vitamins, fruits and vegetables play an important role in the proper development and functioning of the liver

There are herbs that protect your liver as milk thistle, dandelion and globe artichoke. I can recall at the Sunday dinner table a bottle of bitters used afterwards for better digestion. Protect this vital organ at all costs.

Until tomorrow…

JANUARY 14, 2025 ZINC

 Zinc, though required in trace amounts, plays an extraordinarily pivotal role in human health. This essential mineral takes part in a myriad of metabolic functions, reinforcing the immune system, aiding in cellular division, and even assisting in the sense of taste and smell.

Oysters are one of nature’s most potent sources of zinc. Just a serving of six medium-sized oysters can exceed an adult’s daily zinc requirements. Beyond their incredible zinc content, oysters are a source of high-quality protein, vitamins, and other minerals

Legumes, including lentils, chickpeas, and beans, are a cost-effective and widely available source of zinc. They are particularly important in vegetarian and vegan diets as meatless sources of this essential mineral. In addition to being high in zinc, legumes are rich in fiber and protein

Legumes, including lentils, chickpeas, and beans, are a cost-effective and widely available source of zinc. They are particularly important in vegetarian and vegan diets as meatless sources of this essential mineral. In addition to being high in zinc, legumes are rich in fiber and protein

Greek yogurt contains more zinc per serving compared to regular yogurt, making it a healthy and delicious way to increase daily zinc intake. It’s also packed with protein, probiotics, and essential nutrients such as calcium and vitamin B12.

While not as high in zinc as some animal products or nuts, dark leafy greens such as spinach and kale provide a non-negligible amount of this mineral. They are especially significant for vegetarians and vegans, who need to rely on plant-based sources for their zinc intake. In addition to zinc, dark leafy greens are packed with fiber, antioxidants, and a range of vitamins

Until tomorrow…

JANUARY 9, 2025 NUTS, NUTS AND MORE NUTS

Nuts, nature’s compact troves of energy and nutrition, have carved a niche in both culinary and health worlds. Nuts contain antioxidants to essential fatty acids, nuts encapsulate a range of nutrients that can seamlessly complement any diet

Almonds are often referred to as a superfood, and for good reason. Packed with  vitamins, minerals, and protein, these nuts boast a nutritional profile that can rival many other health foods. The presence of vitamin E, magnesium, and monounsaturated fats in almonds makes them a favorite They also contain flavinoids which makes them reduce oxidative stress.

For me cashews are not to my liking However cashews offer a wide range of benefits. High levels of magnesium in cashews contribute to a myriad of health benefits, including bone health and improved metabolic function. They are also a good source of copper, an often-overlooked mineral that plays a critical role in energy production and maintaining the health of connective tissues.

Then there are walnuts which are overlooked by most individuals. Walnuts, with their unique brain-like appearance, are often linked to brain health benefits—and rightly so. These nuts are one of the few plant sources rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which is known to benefit brain health

Who eats hazelnuts ? I like hazelnut coffee Hazelnuts is vitamin E, a potent antioxidant that aids in protecting the body’s cells from damage. This nut is also a commendable source of fiber, promoting better digestive health and potentially aiding in weight management due to the satiety it provides. It produces satiety due to its fiber . Most nuts make us full faster, thus we do not overeat.

Until tomorrow…

JANUARY 13, 2025 FOODS USED TO LOWER CHOLESTEROL

Cardiovascular disease is the number one cause of death in the Uniuted States Maintaining healthy cholesterol levels is essential for cardiovascular health. High cholesterol is a major risk factor for heart disease and stroke, two leading causes of death worldwide. Diet plays a crucial role in managing cholesterol levels. Foods rich in healthy fats, fiber, and antioxidants can help lower bad cholesterol (LDL) and increase good cholesterol (HDL).

Avocados are renowned for their heart-healthy monounsaturated fats. These fats aid in lowering LDL cholesterol while maintaining levels of HDL cholesterol. Additionally, avocados are rich in potassium, a nutrient that helps in regulating blood pressure.

Another food that helps cholesterol are grape Grapes, especially the darker varieties, are a rich source of antioxidants, including resveratrol, which is known for its cholesterol-lowering properties. These antioxidants help reduce the oxidation of LDL cholesterol, a process that contributes to plaque formation in arteries.

Lastly I feel oatmeal hekps cholesterol tremendously. I eat gluten free ( steel cut oatmeal) at least twice a week. Oatmeal is a powerhouse of soluble fiber, which plays a key role in cholesterol management. Soluble fiber reduces the absorption of cholesterol into the bloodstream, thereby lowering LDL levels. Oats also contain beta-glucan, a type of fiber that has been shown to effectively reduce cholesterol levels.

Change your dietary lifestyle to help lower cholesterol and LDL ( bad cholesterol)

Unti tomorrow…