Two Servings Of Fish A Week Add Two Years To Life!

 

The standard utilization of fish can put in at least two years in our lives, reducing the risk of death from heart attack, stroke and other cardiovascular problems, report scientists from Harvard University and the University of Washington.

 

A study conducted found that volunteers with higher levels omea-3 fatty acids in the blood were at a 25% lower risk of premature death from cardiovascular causes. The omega-3 fatty acids are a beneficial type of fat, which has been found to protect against heart disease.

The present study showed that these fats reduce by 33% the risk of coronary heart disease and a 27% risk of death from all cardiovascular causes. The best natural sources are “thick” (fatty) fish such as salmon, sardines, mackerel, herring and tuna, and fish oil. However, there are foods fortified with omega-3 fatty acids.

The study of American scientists concluded that people who eat more fish, live on average 2.2 years longer than those who eat what the least.”while fish consumption considered for decades an integral part of a healthy diet, few studies have examined the association of levels of omega-3 fatty acids in the blood with mortality in people aged over 65 years,” said lead researcher, associate professor in the Department of Epidemiology, School of Public Health Harvard. “Our findings substantiate the importance of cardiovascular health for adequate levels of omega-3 fatty acids in the blood and suggest that these levels may actually prolong life.”

While omega-3 fatty acids are essential for brain development in children and cardiovascular health in children and adults, studies have shown that nine out of ten children and two out of three adults do not eat enough fish. As the researchers explain in the journal “Annals of Internal Medicine”, analyzed data from 16 years about 2,700 Americans aged 65 and older at baseline.

The volunteers were generally healthy when they declared their participation in the study and underwent various tests and completed questionnaires about their lifestyle and medical history. They also gave blood samples to measure the levels of three omega-3 fatty acids. The researchers recorded the rates and causes of death among them until the completion of the study and, having taken into account all the other factors that could affect cardiovascular health, concluded that omega-3 fatty acids are highly protective.

That was associated particularly strongly with reduced risk of death from coronary heart disease: the decrease by 40%. Additionally, reduce by 45% the risk of death from heart rhythm disturbances such as aerial fibrillation. 

Overall, subjects who ate two or more servings of fish per week (each serving is approximately 140 grams) were at 27% lower risk of death from cardiovascular causes.”

 

via Two Servings Of Fish A Week Add Two Years To Life.

How To Lose weight?

 

Losing weight can be difficult but very much possible.

One needs to put in effort to ensure that unnecessary snacking is avoided. Eating the right foods and sticking to plan will ensure success. Regular exercising will also aid in reducing the weight.

Some easy steps!

1. Reduce your caloric intake.  Start with reducing intake of beverages like tea, coffee, aerated drinks etc. Stop or drastically reduce the intake of red meat and deep-fried food.

2. Eat more fruits and vegetables. These are low in calories and can be eaten frequently. The fiber present in them prevents constipation and also aids with weight loss.

3.  Avoid simple carbohydrates, such as white rice, white pastas, white breads and sugary snacks. Instead, choose complex carbohydrates, or whole grains, such as brown rice, brown pastas and brown breads.

4. Never miss your morning breakfast! Keep it healthy and simple. Fresh fruits, cereals like whole grains cereals, oats or muesli with milk make good choices.

5. Eat small frequent meals. Never remain hungry. This avoids over-eating and excessive binging on food when one is hungry.

 

Be patient in your attempt to lose lower weight and belly fat. Belly fat is the most difficult type of fat to lose. Keep your calories low and you will achieve the body type you desire.

Check with your doctor before making serious changes to your diet.

modified via How To Lose Lower Belly Fat With The Right Food | LIVESTRONG.COM.

Cholesterol, fats, lipids! what are they and what should be their levels?

What are the types of Fats in our body?

The human body contains different types of fats or lipids. Lipids are important chemicals present in the body and needed for various cellular functions. The fats in our body are of different types. They can simply be divided in Bad and Good fats.

Which are the Bad fats/ lipids? How do they harm us?

The Bad fats get deposited in our arteries thereby causing blocks. These blocks decrease the blood supply of the organs causing various serious illnesses like heart attacks (decrease blood supply to the brain), paralytic strokes (decrease blood supply to the brain), or gangrene of the limbs (decrease blood supply to the limbs). Thus it is important to keep our Bad cholesterol below the normal range.  There are 2 types of Bad Cholesterol in our body: LDL Cholesterol and Triglycerides. Higher levels of Bad Cholesterol can be harmful in the long run.

Which are the Good fats/ lipids? Do they harm us?

The Good Cholesterol is protective and higher levels are better. The Good Cholesterol in our body is HDL Cholesterol.

How do we know our fat/lipid level?

One needs to do a Complete lipid profile (blood test) after 12 hours of fasting.

What should be your LDL (Bad) Cholesterol level?

If one suffers from any of the below mentioned illnesses, then the LDL Cholesterol needs to be below 100 mg/dl. These disorders are

  1. Diabetes
  2. Heart attacks
  3. Blocks in your coronary artery causing angina (chest pain)
  4. Undergone angioplasty or bypass surgery
  5. Renal failure
  6. Blocks in any of your arteries: carotid artery or peripheral arteries
  7. dilatation of your aorta.

Does diet and exercise help to reduce Bad Cholesterol?

Yes, they do. Brisk walking every day for 30-45 minutes can help reduce your bad cholesterol and increase your good cholesterol. Avoiding foods rich in fats like fried food, cakes, sweets can also help reduce the bad cholesterol.

Are there medicines which reduce Bad Cholesterol and prevent heart attacks?

Statins are called the wonder drugs which reduce LDL cholesterol. These drugs are extremely safe and also decrease triglyceride levels and increase the good cholesterol! They have been proven to prevent heart attacks and in some cases reduce the blocks! These drugs need to be taken on a daily basis and need to be continued lifelong.