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Blog posts tagged with 'blood pressure'

Can You Guess Which Ordinary Fruit Is as Nutritious as the Trending ‘Superfruits’?

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Can You Guess Which Ordinary Fruit Is as Nutritious as the Trending ‘Superfruits’?Fruits have long been touted as a necessary staple of our daily diet and nutrition needs. But according to experts, we aren’t getting enough. The USDA recommended serving of fruit—depending on your age—is at least 2 cups a day. The benefits of natural fruits are nothing short of wondrous, but every month there seems to be a new “superfruit” trend being hailed as the best fruit around. Often forgotten is one of the go-to staples that we have relied upon for years: the apple. While it may not be as glamorous or exotic-sounding as the acai berry, pomegranate, papaya, or kumquat (all of which are nutritious in their own right) an apple contains just as many vitamins and nutrients to give you the boost you need from your daily fruit intake.

Plentiful Benefits from a Familiar Fruit

A simple apple has many nutritional benefits. As a handy and relatively inexpensive snack a medium apple contains around only 80 calories and is fat free, sodium free, and cholesterol free. It can also support a healthy immune system because of its vitamin C content. A single apple holds enough nutritional value to cover half of your daily recommended intake of fruit!

Nutrition is Skin Deep

Many of the nutritional benefits of an apple can be derived from its skin. The skin of an apple can contain up to 3.3 grams of fiber. This type of dietary fiber can help support healthy cholesterol levels, aid digestion, and keep you feeling fuller for longer. Apple skins also contain a high amount of the antioxidant, quercetin, which can help protect against free radical damage. Quercetin is a phytochemical possessing anti-inflammatory qualities that can be beneficial to your heart. Apples can be seamlessly integrated into your daily diet because they make for such a convenient and inexpensive snack that can last longer than most fruits. An apple kept in a bag in your refrigerator can stay fresh up to three weeks.

Covering the Crucial Areas of Your Daily Nutrition

The USDA guidelines for fruits and other food groups exist to help steer you towards making healthier food choices. Apples can be a tasty, nutritious way of complementing your daily intake of nutrients that your body needs for top performance and overall health maintenance. But if you’re on a diet that restricts the type of food you can eat, you don’t like a particular food group, or you simply don’t have time to eat healthy meals all of the time, you may not be getting all the nutrition you need. Supplementing your diet with the proper antioxidants, vitamins, and minerals is a perfect way to fill in the nutritional gaps regardless of your eating habits. Balance is always important and making sure you get sufficient levels of essential daily nutrients can be vital to supporting a healthier way of life.


Daily MultiChew
 

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Taking Control Over Your Cholesterol Leads to Healthier Heart Support, No Matter Your Age

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High Density Helpers and Low Density Cloggers

Taking Control Over Your Cholesterol Leads to Healthier Heart Support, No Matter Your AgeDid you know there are 2 types of cholesterol? And while they both can affect each other, one is good for you and one is bad? Cholesterol is a waxy substance produced by the liver for cells, membranes and metabolism and is needed in order to create hormones, vitamin D and the bile acid that helps you digest fat. The good cholesterol is known as high density lipoprotein or HDL. Your HDL cholesterol acts as the street sweeper of your blood vessels. They clean the walls of your blood vessels, and support a healthy heart and good circulation.

Low density lipoprotein (LDL) is the bad cholesterol flowing through the bloodstream that tends to deposit on the walls of arteries. Collecting in the blood vessels and accumulating over time, LDL cholesterol can contribute to poor circulation and is thought to be a significant contributor for many heart related concerns for adults as they continue to mature. HDL helps lower LDL levels by gathering up the bad cholesterol but overall the body only needs a limited amount of cholesterol, beyond that is a cause for further health issues.

Numbers Game

You can monitor your cholesterol levels by taking a cholesterol test or lipid panel. Looking at your genetics or family history can be an indicator as to your cholesterol, as well as looking at your diet, how active you are, and your habits (smoking, tobacco use, medications.) The average recommended cholesterol levels, range from 100-120 for HDL and around 60 or above for LDL. It is usually advised to keep your total cholesterol number around 200 or below. Ways to stay away from high cholesterol numbers include keeping a diet low in saturated fats, trans-fats, and sugars, as well as avoiding foods that are high in cholesterol content themselves - such as burgers and cheese fries - as these can all increase your LDL cholesterol.

Taking Action to Heart

While staying away from the bad, you can take on the good to help support healthier cholesterol levels. Fish, walnuts, almonds and other nuts that are rich in polyunsaturated fats are beneficial because of their omega-3 fatty acid content which has been proven to help support lower triglyceride levels and better HDL numbers. Fruits and vegetables that specifically contain plant sterols or stanols can help block your body’s absorption of cholesterol. But you can’t always get everything your body needs directly from your diet, supplementing your nutrition directly with fish oil, or flaxseed oil and borage oil as a vegetarian option, can help provide you with a healthy amount of omega-3 fatty acids. The B vitamin niacin can also provide support for healthy HDL levels and works best in junction with a low cholesterol-focused diet. Combining a healthy diet, proper supplementation, and at least 30 minutes a day of exercise can help support higher HDL levels and combat LDL cholesterol. The road to a healthy heart runs through your blood vessels. Help keep your heart’s highways clean by taking the necessary steps towards healthier levels cholesterol levels, no matter your age. Today is the perfect day to begin a healthier lifestyle!


Triple Omega 3-6-9
 

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Clearing the Heart’s Highways for Healthy Blood Pressure Support

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Clearing the Heart’s Highways for Healthy Blood Pressure SupportYour veins and arteries are the highways of your heart, carrying fresh, oxygenated blood to the rest of your body while bringing deoxygenated blood back to the heart to be recycled. Blood pressure is the force in which blood flows through the arteries. It’s normal for your blood pressure to rise during strenuous activity, such as exercise, and fall when you’re resting or asleep. Consistently high blood pressure, however, means that your heart is working extra hard to pump blood around your body all the time, which can be stressful on the heart, veins, and arteries.

Under Pressure from Numbers

When the heart beats, the force it creates as blood flows through the arteries is called your systolic measurement. This is the first number you will see on blood pressure measurement (BPM) results, which is the higher number. The second number in BPM is called the diastolic measurement. This number represents the pressure exerted by blood flowing through your arteries when your heart is at rest or between beats. The average BPM should be below 120/80. Readings that are slightly higher do not necessarily mean that you have high blood pressure, but it does indicate that you have a higher risk of developing heart health challenges.

External Pressures Can Raise Your Internal Pressure

Tobacco use can contribute to an unhealthy heart and high blood pressure by narrowing the blood vessels, making it even more difficult for blood to circulate. Excessive alcohol intake (more than two drinks a day) can also raise blood pressure readings. The last factor affecting blood pressure is a big one: stress. Quitting smoking and curbing drinking habits can be manageable with the right assistance, but stress can be trickier to deal with. While avoiding all stress is impossible, relaxation techniques such as deep breathing, massage, and yoga may help ease your worries—and your heart.

Everyday Aids to Your Heart’s Roadways

There are many ways you can easily begin to protect your heart and support healthy blood pressure levels, and some tips are as easy as adding more fruit and vegetables to your meals. Fresh fruit and veggies are low in cholesterol and saturated fat, and high in potassium, magnesium, and fiber that have been linked to good heart health. The antioxidant, CoQ10, as well as omega fatty acids have also been found to promote healthy blood pressure levels and provide circulation support. Exercising is another top way to promote a healthy cardiovascular system. Gentle exercises such as walking, stretching, and swimming are all ways to keep you active and moving, which aids healthy circulation and helps the body utilize oxygen more efficiently. Check with your doctor before starting any new exercise program or ask your physician to help you find a suitable program that matches your level of fitness condition. The journey towards healthier blood pressure doesn’t require drastic measures—all it takes is better nutrition, regular exercise, and cutting back on bad habits. The benefits of consistent, healthy habits add up over time and can not only help you improve your current lifestyle, but can put you on the path towards overall better living throughout your lifetime.


Omega3Q10
 

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Perceived Stress May Indicate the State of Your Heart Health

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Perceived Stress May Indicate the State of Your Heart HealthStress has been linked to a number of negative health effects such sleeplessness, poor memory, and even poor appetite. Among the more serious health concerns it’s been associated with is heart health. A recent analysis of multiple studies found that people with higher stress had a higher risk of developing cardiovascular health challenges. Participants were asked questions such as “How stressed do you feel?” or “How often are you stressed?” Those who scored higher (i.e. those who felt very stressed and were stressed often) had a 27% increase in cardio health risks.

Stress Almost As Bad As Smoking

In their paper, published in the American Journal of Cardiology, Columbia University Medical Center researchers looked at six different studies that involved nearly 120,000 participants over a 14-year period. Their data indicated that the detrimental effects of stress were nearly as bad as smoking more than five cigarettes a day. Stress not only wears down a person emotionally; it can also raise blood pressure and LDL cholesterol levels. Elevated blood pressure forces your heart to work harder to circulate blood throughout your body while LDL cholesterol can narrow blood vessels, which also hinders circulation.

Risk Increases with Age

While gender didn’t appear to be a factor in who was more likely to be affected by stress, age did. Among the people who had higher stress levels, the older they were the greater their risk of heart health challenges. Researchers speculated that this was because these individuals may have been living with stress longer, so it had more long-term effects to their blood pressure and cholesterol levels. The mind can have a great influence over the body and how you feel about yourself can affect how you feel physically. If stress is getting to you, find a means to deal with it sooner rather than later so that the effects don’t lead up to negative consequences. Take up a new hobby, socialize with friends, and most important of all: relax.

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