10 Surprising Facts About Cholesterol

Like most people, you probably think of cholesterol—if you think of it at all—and picture fatty foods and heart trouble. But if you think you’ve heard everything you need to know about this waxy fat, there may be a few surprises in store.

Heart risk and more
Like most people, you probably think of cholesterol—if you think of it at all—and picture fatty foods and heart trouble. Yes, elevated blood cholesterol is bad news, and 34 million Americans have levels that can increase their risk of all sorts of health problems, including a heart attack.

But if you think you’ve heard everything you need to know about this waxy fat, there may be a few surprises in store. For one, cholesterol can be so high that it shows up in fatty deposits in the skin. On the other end of the spectrum, cholesterol can even be too low.

Read on to find out a few more little-known facts about cholesterol.

High cholesterol inevitable for some
If you have sky-high cholesterol, it may be partly genetic. But for some families, it’s inevitable that LDL, or bad cholesterol, will be in the unhealthy zone. The disease, known as familial hypercholesterolemia, affects about 1 in 500 people and can cause total cholesterol levels from 300 mg/dL to 600 mg/dL, as well as heart attacks early in life.Some people with familial hypercholesterolemia inherit two defective genes (one from each parent)­, a much rarer condition that affects 1 in 1 million people; they can have total cholesterol over 1000 mg/dL. Such high cholesterol can cause early death, often before age 20.

Clogged arteries look like butter
Even if you can’t see xanthomas on the skin, high cholesterol can still build up in the body. LDL slowly builds up in artery walls, causing a thick plaque that can narrow arteries, restrict blood flow, and lead to blood clots.

Arteries thicken, become more rigid, and start to take on the yellow color of cholesterol. If you were able to take a look at the inside of cholesterol-clogged arteries, they would look as if they were lined with a thick layer of frozen butter!

You can see high cholesterol
Normally, you only know you have high cholesterol levels if a doctor tells you so. But it is possible for high cholesterol to be as plain as the nose on your face, showing up on the skin as reddish-yellowish bumps known as xanthomas.

The patches vary in size and can be found all over the body, including on the joints, hands, and eyelids (though not all eyelid xanthomas are caused by high cholesterol). They tend to occur in older people and in those with diabetes or other health problems.

Xanthomas are also more likely to be seen in people with familial hypercholesterolemia, who can even have them in infancy.

Cholesterol can be too low
Everyone knows that high cholesterol is bad, but very low cholesterol can be unhealthy too. Experts recommend that you keep your total cholesterol under 200 mg/dL, which is about the average for adults. However, below a certain level—generally 160 mg/dL—low cholesterol is associated with health risks, including cancer. Do the health problems cause low cholesterol, or vice versa? Are they even unrelated? It’s not clear.

Research shows that some pregnant women with low total cholesterol are more likely to give birth prematurely. Low total cholesterol and LDL levels have even been linked to anxiety and depression.

Our cholesterol is dropping
Finally some good news! While you may assume that cholesterol levels have blossomed along with the obesity epidemic, cholesterol has in fact dropped.

For example, 33% of people ages 20 to 74 had high cholesterol (defined as above 240 mg/dL) in the early 1960s, and the average was 222 mg/dL; in 2003 to 2006, about 16% of people in that age group had high cholesterol and the average was 200 mg/dL.

Elevated cholesterol, which was unrecognized as a serious health problem 50 years ago, is dropping mainly because of more awareness of its dangers, which has resulted in healthier diets, more cholesterol screening, and the widespread use of statin medications.

Exercise boosts good cholesterol
Doctors generally recommend exercise as a lifestyle change that can help lower cholesterol naturally. But a recent study in the Journal of Lipid Research suggests that exercise may affect cholesterol differently, depending on the patient’s race and gender.

Among the study participants, who were followed over nine years, physical activity equivalent to an extra hour of mild exercise or half hour of moderate exercise per week was associated with an increase in high-density lipoprotein (HDL), or good cholesterol, in each of the groups the researchers studied.

But LDL, the bad cholesterol, dropped only in women, and total cholesterol dropped only in African-American women.

Cholesterol-free food can still raise cholesterol
Watch out for cholesterol-free food. Cholesterol is made by the liver of animals, and it will only be found in animal-based foods, such as meat, milk, and eggs. Certain products can honestly state that they have little or no cholesterol—however, that doesn’t mean they are good for your cholesterol levels.

Many fried foods and commercial baked goods contain cholesterol-raising trans fats, most commonly in the form of partially hydrogenated vegetable oils. Trans fats, along with saturated fats, are the main culprits of high cholesterol from food, but they won’t be listed as cholesterol on packaging.

Read ingredient lists and nutrition labels carefully, looking at fat content as well as the cholesterol content, before deeming a purchase a healthy choice.

High cholesterol may cause erectile dysfunction
Sure, it’s bad for your heart. But high cholesterol can cause a host of other health problems. A 2005 Swedish “study” found that men with total cholesterol of about 270 mg/dL and above were 4.5 times more likely to develop testicular cancer than men with cholesterol levels of 220 or below (though the authors cautioned that the link between the two conditions was probably complicated by other factors).

What’s more, high cholesterol has been linked to a greater risk of erectile dysfunction, kidney failure, and even Alzheimer’s disease.

And a 2009 study found that diets high in dietary cholesterol are associated with an increased risk of developing liver cirrhosis or liver cancer.

You do need some cholesterol
Cholesterol gets a bad rap, but the truth is that cholesterol is essential for cell structure, healthy brain development, and dozens of other important things in your body. However, you don’t need to eat it; your liver churns out enough every day.

The liver produces about 1,000 milligrams of cholesterol per day, which is technically all we need for healthy functioning. However, we add cholesterol to our bodies by eating certain foods like red meat and eggs.

One egg a day is OK
According to the American Heart Association (AHA), the average American man and woman eat 337 milligrams and 217 milligrams, respectively, of cholesterol each day. The AHA recommends limiting your daily cholesterol intake to less than 300 milligrams.

That’s just a little more than one large egg, which has about 213 milligrams of cholesterol.

When having eggs for breakfast, keep in mind that you’ll need to cut back on other sources of cholesterol throughout the rest of the day. Eggs are also in many foods, such as baked goods, that you may not consider sources of cholesterol.

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Apricot – Nutrition Facts and Health Benefits You Should Know

Apricot are the yellowish-orange fruits that belong to the family of Rosacea or Prunus. In appearance and size, Apricots are small in size and a fully matured fruit can be between 1.5 cm to 2.5 cm. They are covered in a velvet-like skin that is smooth and soft to touch owing to a beautiful hairy cover. It is available and consumed in both fresh as well as dried form. Both are equally nutritious in their content.

Apricot were first grown in China, but due to international trade and exchange, they spread to Europe via Armenia. This explains the scientific name of the plant – Prunus Armenaica. They came to America in the eighteenth century. The weather conditions of the United States are well-suited for the growth of Apricots.

Not only are they consumed in their fresh and dried forms, but they are also used in making pastries, jams, and marmalade. They also find usage in liquor industry where they are used in making brandy and liqueur.

A rare form of oil is distilled from the pit of the peach fruits and is known as bitter almond oil or oil of almond.

Nutritional Value of Apricot Fruit
Apricots are rich in nutritional content. It is closely related to peach and plum in the way it tastes. The following chart gives a detailed story of its rich nutritional value per 100 grams serving.

• 100 grams serving of fresh apricot provides you with
• 12% of Vitamin C
• 12% of Vitamin A
• 6% of Potassium
• Just 48 Kcal!

It is a low-fat fruit and contains a high amount of sugar

• Energy 48 Kcal
• Carbohydrates 11 gms
• Dietary fiber 2 gms
• Fats 0.4 gms
• Protein 1.4 gms
• Vitamin A 96 ug
• Beta Carotene 1094 ug
• Lutein Zeaxanthin 89 ug
• Vitamin B1 0.03 mg
• Vitamin B2 0.04 mg
•  Vitamin B3 0.6 mg
•  Folate 9 ug
• Vitamin B5 0.24 mg
• Vitamin B6 0.054 mg
• Vitamin C 10 mg
• Vitamin E 0.89 mg
• Vitamin K 3.3 ug
• Calcium 13 mg
• Magnesium 10 mg
• Iron 0.4 mg
• Phosphorus 23 mg
• Potassium 259mg
• Sodium 1 mg
• Manganese 0.077 mg
• Zinc 0.2 mg

Apricot Health Benefits

1. Apricot Can Get You Rid Of Eye Health Issues

Many studies have shown that consuming apricots are highly beneficial for your ophthalmic health.

How much apricot we should to get healthy eye?

Consuming two or three servings of apricots in a day has proved to be beneficial in preventing age-related Macular Degeneration. Macular degeneration is a disorder of the eye and is one of the major causes of loss of sight in older people.

Consuming apricot helps in strengthening the optic nerves in our eyes. It also lowers the risk of another major eye-related illness called Neovascular ARMD.

The carotenoids and other vitamins especially Pro-Vitamin A and Beta Carotene present in apricots are responsible for reducing the risk of developing such disorder. Vitamin A with Carotene and Lutein prolongs vision in people suffering from retinitis pigmentosa and delays the loss of peripheral vision.

It is also considered an excellent remedy for alleviating dry eyes symptoms. In younger people it has been found to slow the progression of Stargardt’s disease- an inherited eye disease.

Wrap up: Vitamin A and Beta Carotene in Apricots strnethens optic nerves of eyes and protect from macular degeneration and other eye diseases that result in complete or partial loss of vision.

2. Rich Antioxidants In Apricot Make It Superfood

Apricot, when ripened naturally, are a rich source of antioxidants. Antioxidants are required by the body to aid the body’s natural functioning. Higher the amount of antioxidants in the body,  higher is the rate of elimination of toxins from it.

Toxins are harmful substances that accumulate in the intestines and the digestive tract. Anti-oxidants also get rid of free radicals that are produced naturally in the body due to exposure of oxygen. Free radicals if not scavenged regularly, can damage the body on a cellular level.

The Best Part?

Apricots are also rich in carotenoids and other strong antioxidant phytonutrients. They are rich in vitamin A content due to the presence of high levels of beta-carotene in them which is a precursor of Vitamin A.

Vitamin A is a strong antioxidant. Its presence is useful for the growth of cells in the body and helps in improving the immune system.  By optimizing the immune function, it leads to an overall improvement in the health of the human body.

Wrap up : Apricot are rich in antioxidants and help in eliminating free radicals and toxins thereby strengthening the immune function.

3. Apricot Fiber Is Bonus For Digestive Health Booster

Dried and fresh apricot are one of the best sources of dietary fiber. Though fiber is good for the human body, apricots contain a special kind of fiber that is, even more, beneficial. Rich soluble fiber dissolves quickly in the body;it helps in absorbing essential nutrients. It melts into a gel-like substance and helps in breaking down fatty acids. Once fatty acids are broken down, they help in the excretion of digested food particles and easy bowel movement.

The high amount of dietary fiber also helps in keeping you safe from gastrointestinal disorders. It ensures a regular emptying out of intestines and protects from constipation and constipation induced piles.

Wrap up: Apricots have a high amount of soluble fiber which aids digestion function and protects from constipation and other gastrointestinal disorders.

4. Rich In Fiber and Other Essential Heart Health Nutrients

The high amount of soluble fibers is also beneficial to the heart health. The high fiber content is useful in reducing the LDL or bad cholesterol content in the body, thus lowering your risk of developing cardiovascular diseases. At the same time, it also helps you increase the levels of HDL or good cholesterol.

Consuming just half a cup of apricots every day is useful and beneficial for your heart.

What’s more

Potassium in Apricots further balances the electrolyte and ensures that the muscles of your heart work to the best of their ability and remain healthy. The antioxidants stunt the age-related heart diseases and weaknesses.

Wrap up: The antioxidants, potassium and fiber in Apricots optimize the health of entire cardiovascular system including heart.

5. Potassium Makes It Healthiest Food Of Choice

Fruits like apricots and those belonging to the same family are high in potassium content. Optimum levels of potassium are extremely beneficial to our body. When potassium combines with sodium or salt, it regulates the water levels within and between cells. This water or fluid is called electrolyte and is responsible for carrying neuro-transmissions.

Potassium is also required to keep the blood pressure levels stable. Deficiency of potassium is known to be deterrent to the body as it increases the possibility of developing hypertension. Hypertension, in its most severe forms, can lead to the possibility of heart attacks.

Note:

Eating half a cup of apricots is enough to give you a whopping 21% of your required potassium intake every day.

Wrap up: Potassium in Apricots maintains electrolyte balance, optimizes the blood pressure and reduces the chances of hypertension led stroke.

6. Non-heme Iron & Vitamin C Fight Anemia For You

All the plant items that contain iron include Non-heme iron. Most of the dry fruits contain this type of iron. The specialty of this iron is that the body does not readily absorb it. This way the amount of unabsorbed iron stays for a longer period in the body and is more efficient when absorbed slowly.

For better absorption, however, one can consume it with any other sources of Vitamin C. The iron content in apricots is helpful in preventing you from developing anemia.

Anemia is a common blood-related condition wherein blood contains a lower level of Red Blood Corpuscles and hence, a lower level of hemoglobin content in the body. It is often characterized by dizziness, weakness, fatigue, nausea and inability to carry out day to day activities due to persistent tiredness.

Why does this matter?

According to the World Health Organization, it is one of the most severe forms of nutritional disorders in the whole world.

Young girls and especially the women are more prone to developing anemia than men because they lose blood every month during menstruation. Loss of blood also indicates loss of iron content and nutrients.

Wrap up: Apricot contains non-heme iron which gets absorbed slowly, gradually and much more effectively thus protecting from Anemia.

7. Apricots Build Shields Against Our Worst Enemy – Free Radicals & Cancer

Free radicals in the body are harmful and attack the DNA structure at cellular level causing abnormal growth of cells.  Free radicals inhibit the natural course of cell growth and in long term invade the healthy cells and destroy them as well. The production of free radicals is a direct result of some molecules’ reaction with oxygen.

Antioxidants are body cleansing compounds that control these free radicals. The rich levels of antioxidants in apricots are helpful in lowering your risk of developing cancer. In fact apricot kernels better known as its seeds have been found to kill cancerous growths without apparent side effects. Antioxidants in the body keep it clean from free radicals. It thus saves the body from many different types of cancers, including cancers of the lungs, esophagus, and the larynx.

Wrap up: Rich content of antioxidants in apricots lend it cancer inhibiting properties that controls and prevents the growth of cancerous cells in the body.

8. Apricot Provide Benefits To Skin

The high level of antioxidants like Vitamin A , Vitamin C and phytonutrients in apricots are highly recommended for maintaining skin health. The antioxidants in apricots slow down the process of aging by facilitating faster cell production that replaces the layer of dead and worn out cells.

It renews the skin layers and removes the fine wrinkles giving your skin a taut appearance. Vitamin A also ensures that the skin is free from acne and other such general skin problems.

Wrap up: The antioxidants in apricot make skin youthful, healthy and delay the appearance of ageing on face.

9. Apricot Is Best Weight Loss Food

The high amount of dietary fiber that the apricot fruit is gifted with is useful for those people who are looking at losing a few kilos. High fiber content improves the digestive and excretory systems in the body and helps improve the rate of metabolism. To add fantastic character, apricot also contains an extremely small amount of calories.

Consumption of apricots makes for a healthy snacking if you are following a dietary regime to lose excessive weight and working out as well. Apricots can restore the electrolyte balance and fill your stomach without adding the calories that eventually build up the weight of the body.

Wrap up: Fiber, low calories and mineral content of apricot make them an ideal snack for people on strict diet and facilitates the weight loss as well.

10. Strengthens Your Bones & Protect From Osteoporosis

Apricots are rich in calcium and potassium content. The body requires calcium in bone formation and bone development. Lack of calcium leads to a disorder of the bones called Osteoporosis. The high calcium content is thus useful in the keeping of bone health and saves you from brittle bones.

However, one essential mineral that regulates the absorption, distribution and excretion of calcium in our body is Potassium. Without potassium, all calcium that you consume and calcium contained in the bones would be released in blood stream eventually getting evicted from the body. It will not only affect the bone health but will also choke the bladder that purifies the blood.

Wrap up: Apricots maintain strong and healthy bones owing to their calcium and potassium content.

11. Electrolyte Content Maintains Better Connection Between Brain And Body

Proper functioning of the cells requires a good balance of the electrolyte levels in the body. The electrolyte is required for transporting ions and neurotransmission from brain to rest of the body and back.

It also maintains a stable fluid level that is necessary for proper expansion and contraction of the muscles. Apricots contain a healthy level of potassium and a moderate quantity of sodium. These are essential minerals required by the body to optimize the electrolyte levels in the body.

Wrap up: Electrolyte levels in the body are maintained by Potassium and sodium amongst other minerals and both of these are contained in apricots in ideal quantities.

Plant Compounds That Make Apricot Special
Antioxidants are crucial nutrients that plays a vital role in development and protection from diseases. The major role of antioxidants is to protect from free radicals. Free radicals are responsible for many health issues like cancer, heart disease and many more.

Apart from it, they possess unique benefits that you should consider. These are the top antioxidants present in apricots. Know more about them in detail.

• Quercetin: Quercetin is flavonoid possess anti-cancer property.
• Proanthocyanidins: It possesses inflammatory property. Along with it protect from cardiovascular disease by vessel relaxation and LDL oxidation inhibition. Inhibit tumor growth and improve diabetes complication.
• Catechins: Apricot contain catechins in low quantity compared to tea. But you can benefit from cardiovascular diseases (coronary heart disease and stroke), cancer, neurodegenerative diseases (Alzheimer’s disease and Parkinson’s disease) and also in weight loss.
• Epicatechins: Studies has shown that epicatechin plays protective role like insulin and significantly lowers diabetes type 2. It also relaxes heart muscles for better heart health. (34)
• Hydroxycinnamic: Numerous studies support it’s benefits from diabetes, Alzheimer’s disease, cardiovascular diseases and chronic lung disease.
• Galli cacid: Gallic acid has multiple properties like antimutagenic, antiangiogenic, anti-inflammatory and anticarcinogenic. It is used in treating diseases like cancer, depression, microbial infection, etc.
• Caffeic acid: It protects from DNA cell damage and maintains cells vitality. Also, it prevents heart failure by strengthening and preventing damage due to oxidative stress.
• Coumaric acid: It is top scavenger of Reactive Oxygen Species(ROS) thus protect from their side-effects.
• Ferulic acid: Protect skin from UV rays and slow down the aging.
• Lutein:  Many Research has found that Lutein  protects from age-related macular degeneration(AMD) and cataracts.
• Zea-xanthin: Zea-xanthin protects eyesight from degenerative diseases.
• Beta-cryptoxanthin: It is a potent antioxidant that protects from free radicals and degenerative diseases. It studies it is found to protect smokers from lung cancer. Also it promotes healthy bone development.

Apricot Guide for Pregnant Women
There is a though of concern for pregnant women while eating apricot. Many time it is said that consuming apricot is not good for pregnant women!

Apricot tends to be healthy fruit option due to its high nutrient content. It contains a perfect balance of vital nutrients that are required during development of child. It is a good source of essential nutrients like calcium, silicon, potassium, iron and phosphorus.

It is also a good source of calorie required for proper nourishment. So it tends to be highly beneficial. Eating too much apricot can cause interference in reaping its benefits. It can also cause allergic reaction, if you are sensitive to sulphites.

Unripe apricot can cause stomach upset.

Tip:

• Eat fully ripe apricot
• 2-3 per day is enough or eat 2-3 times a week
• Remove seed tip as it contain chemical laetrile 

A few After Words
Orange or yellow is the natural shade of the apricot fruit but if you come across apricots that have an additional reddish tinge, be careful before buying. The reddening of the apricot fruit is due to the presence of sulfur dioxide which is a preserving agent. It is inorganic and is harmful to the human body upon consumption.

Best Part:

The best way to consume apricots is in its dry form as it is most natural and safe this way. Moreover, the dried variety of apricots is available in the markets throughout the year, and, therefore, you need not go looking for it.

Caution:

Those suffering from asthma or have known to have sulfur-sensitivity should be extra cautious when consuming apricots. Sulfides are often added to preserve the fruit by preventing oxidation.

Oxidation is the process, when the iron contents of the fruit react with the oxygen in the environment and begin to rot.

So next time when you feel hungry any time of the day, you can try Apricots!

Cut it, slice it, squeeze it in the form of juice or add it to your dessert, but make sure you consume apricots some way or the other and bask in its incredible health benefits.

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8 Awesome Facts That You Never Knew About Coffee

It is nice if you can explain how you like your coffee. Do you add milk?

But, how much do you actually know about this delicious drink that is part of your morning routine? Make yourself a nice cup of coffee and read these interesting facts.

Coffee Lovers Should Be Grateful to a Herd of Goats
Legend says an Ethiopian goatherder noticed that every time his goats ate some of the red beans in the yard they become euphoric and full of energy. When this men tried some of the beans he became the happiest goatherder in Arabia.

Coffee Was First Chewed
Coffee was not always consumed as a drink. According to the historical records, the first African tribes collected these beans, added some animal fat and made tiny chewing balls.

People Did Efforts To Drink Beer Instead Of Coffee in The Morning
In Prussia the authorities were concerned that the consumption of coffee may interfere with their beer drinking habit. In 1777, Frederick the Great announced to his people that they should drink beer and not coffee for breakfast.

Instant Coffee is 250 Years Old
Instant coffee first appeared in 1771, in England. The process had evolved for years until 1910, when it was largely produced in America.

Finland is the realm of Coffee
Which is the most caffeinated country in the world? Finland! Even though this country does not produce the beans, Finns drink a looot of coffee. Norway, Denmark, and Germany are in the top five on the list of countries by coffee consumption per capita.

Beethoven Was The Nightmare Of Every Barista
Beethoven was a great coffee lover, but he knew exactly how he liked it. He strictly demanded that his coffee had 60 coffee beans.

Balzac Liked His Coffee Prepared in Any Way
The French writer Honoré de Balzac was not too demanding when it comes to coffee. He drank 50 cups of coffee a day.

‘Mocha’ is More Than Just An Interesting Word
Mocha is a town in Yemen. By the 17th century, coffee was produced only in the Middle East, and Mocha was the most famous place with the greatest production.

source: http://www.healthyfoodhouse.com

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Amazing Facts About Banana Peel And Its Great Health Benefits

You all throw away the banana peel without a second thought, but probably none of you knows how useful it can be. Namely, banana peel can provide many beneficial effects on your health and beauty.

The peel contains three to four times more fiber than the fruit itself, and the fiber is important when it comes to cleansing the body from the toxins, says the world famous nutritionist Kimberly Snyder.

The peel is rich in vitamins and antioxidants that can help you prevent premature aging. In addition to this, it is also low in calories and contains small amounts of fat and sugar.

Banana peel increases the level of serotonin, known for its effect on the good mood. Bananas are a good source of potassium, but Snyder says that the peel contains much more soluble fiber that will keep you full for longer and will also help you reduce bad cholesterol. It is rich in insoluble fiber, which is great for the digestive tract.

In some parts of the world, like India and Asia, it is quite common to fry or boil the banana peel, as an important ingredient for different desserts. Add some to your smoothie or your favorite cookies. The peel gets thinner and more delicious as the banana ripens.

Also it is good to know about the peel of some citrus fruits, such as orange, contains more vitamin C than the juice, and it is also rich in vitamins A and B, and some important minerals such as zinc, calcium, selenium and manganese. Zest some to your salad dressings or desserts.

And let’s not forget that the watermelon rind is rich in vitamin C, B6 and citrulline, an amino acid that protects the blood vessels and improves the blood circulation. Remove the green parts of the rind and process the remaining white part in a juicer or a blender, together with the juicy pink fruit.

You should always have on mind that the peel can be used only if the fruits have not been treated with chemicals and pesticides.

source: http://www.healthyfoodhouse.com

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