The body makes 80% of the cholesterol it needs for essential health, so there is no need to add cholesterol in the diet.  There are two types of cholesterol:

• harmful cholesterol known as LDLs
• beneficial cholesterol known as HDLs

High LDL cholesterol levels may indicate cardiovascular problems later in life.  A high ratio of HDL to LDL will protect against arteriosclerosis and cardiovascular disease.

Dietary tips to lower cholesterol:

• Increase fibre through fruit, vegetables and complex carbohydrates to remove harmful LDL.
• Apples and kidney beans are high in the soluble fibre pectin which can reduce cholesterol levels.
• Add cholesterol-lowering foods, such as margarines that contain plant sterols.
• Vitamin C, vitamin E and other antioxidants are anti-cholesterol because they destroy harmful free radicals that could turn LDL cholesterol toxic.
• Eat no more than three servings of meat each week.  Choose skinless chicken or turkey. Leg, loin and arm of lamb are lean.  Lean pork includes tenderloin, loin chops and center cut ham. All cuts of veal are lean except veal cutlets and breast.  Wild game that is lean includes venison, rabbit and pheasant. Remove all visible fat before cooking.
• Focus on having more fish, such as salmon which is high in polyunsaturated fats and low in total fat.
• A supplement such as Cholesto-Rite supports the body in its ability to maintain healthy levels of LDL and HDL cholesterol.
• Switch from white breads and regular pastas to whole-wheat varieties
• Choose low fat milk and cheese, and low fat versions of foods such as salad dressings.
• Increase intake of polyunsaturated essential fatty acids to boost HDL.

TIP:  Regular exercise helps reduce high levels of LDL cholesterol and increase HDL.

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May 17 is World Hypertension Day (World Hypertension League). Some tips to help lower high blood pressure:

Supplement recommendations

• L-Arginine
• A daily multivitamin
• Vitamin C
• Vitamin E (magnifies vitamin C’s blood pressure-lowering effect)
• Omega-3s
• Co-enzyme Q10

Helpful herbs: Cats Claw,  chamomile flowers, motherwort, saffron, black cohosh, parsley, golden seal and ginger (together) fennel seed, rosemary.  Hawthorn blocks an enzyme that can cause arteries to constrict.  Linden  blossom is often combined with hawthorn for blood pressure.  Consult a herbalist before taking any herbs.

Further tips

•   Evidence shows that garlic lowers hypertension 2%-7%. Onions help too.
•   If you are overweight, a 10% reduction in total body weight might normalize blood pressure.
•   Reduce or eliminate: salt and sodium-rich foods, alcohol, refined foods, caffeine, saturated fat, soft drinks.
•   Increase: wholemeal and granary  bread, jacket potatoes, new potatoes, wholegrain cereals, wholemeal pasta and brown rice, beans, lentils and peas, fresh and dried fruits, vegetables, low-fat meats, whole oats, low fat milk, bilberry, carrot juice (cleans arteries).  Studies suggest that the isoflavones in soy, tofu, tempeh and miso make arterial walls more elastic.  Cook with cayenne (contains capsicum which slows arteriosclerosis causing hypertension).
•   Taking 55 mg of concentrated reishi mushroom extract three times a day was found to reduce moderately high blood pressure after 1 month.

IMPORTANT: Do not come off or alter your blood pressure medication before consulting your GP.

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… then move to the South West says the Daily Mail today. Apparently the good folk of East Dorset have the highest life expectancy in the country – with men having a 78% chance and women an 86% chance – of living until 75. If you are a man living in Manchester then you may want to think about moving – your chances of reaching 75 are only 52% in comparison. Alternatively you could just stop smoking, eat healthily and take plenty of exericise! It’s well documented that the reason for these fluctuations usually reflects the life style differences of different demographic regions. It has been shown that those areas with poor education, less wealth and more working class are more likely to eat poorly, smoke and generally indulge in self-harm of the body. Of course stereotypes are there to be contradicted so even if you don’t fall into any of these bands it doesn’t mean you can’t choose a healthy lifestyle for you and your family. And the good news is – even if you don’t take the healthy route the chances of reaching 75 have markedly risen for all of us in the last two decades

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