Fish with mercury content

LEAST MERCURY	MODERATE MERCURY	HIGH MERCURY	HIGHEST MERCURY
Anchovies Butterfish Catfish Clam Crab (Domestic) Crawfish/Crayfish Croaker (Atlantic) Flounder Haddock (Atlantic) Hake Herring Mackerel (N. Atlantic, Chub) Mullet Oyster Perch (Ocean) Plaice Pollock Salmon (Canned) Salmon (Fresh) Sardine Scallop Shad (American) Shrimp Sole (Pacific) Squid (Calamari) Tilapia Trout (Freshwater) Whitefish Whiting	(Eat six servings or less per month) Bass (Striped, Black) Carp Cod (Alaskan) Croaker (White Pacific) Halibut (Atlantic) Halibut (Pacific) Jacksmelt (Silverside) Lobster Mahi Mahi Monkfish Perch (Freshwater) Sablefish Skate Snapper Tuna (Canned chunk light) Tuna (Skipjack) Weakfish (Sea Trout)	(Eat three servings or less per month) Bluefish Grouper Mackerel (Spanish, Gulf) Sea Bass (Chilean) Tuna (Canned Albacore) Tuna (Yellowfin)	(Avoid eating) Mackerel (King) Marlin Orange Roughy Shark Swordfish Tilefish Tuna (Bigeye, Ahi)

The categories on the above list (from least mercury to highest mercury) are determined according to the following mercury levels in the flesh of tested fish:

• Least mercury: Less than 0.09 parts per million
• Moderate mercury: From 0.09 to 0.29 parts per million
• High mercury: From 0.3 to 0.49 parts per million
• Highest mercury: More than 0.5 parts per million

Source: Natural Resources Defense Council

 

 

Dark Chocolate Improves Vascular Health

In a recent study published in The FASEB Journal, Dutch researchers investigated the effects of dark chocolate consumption on vascular function and other measures of blood vessel health, including inflammation and leukocyte adhesion, in overweight men. The study included both flavanol-enriched (HFC) and normal flavanol (NFC) forms of dark chocolate for comparison.

After four weeks, it was found that chocolate consumption increased flow-mediated dilation by 1% and produced significant reductions in leukocyte adhesion and cell count. But there were no differences between the flavanol-enriched and normal chocolate groups in terms of vascular effects. However, flavanol enrichment adversely affected flavor and thus produced a negative effect on subjects’ motivation to consume the chocolate. 

Thus besides improving vascular function, chocolate also lowers the adherence capacity of leukocytes in circulation. 

More Vegetarian Diet, Lower Blood Pressure

It is a well known fact that high blood pressure is a major risk factor for heart disease. Hence, controlling blood pressure is a key for avoiding heart problems.

In a recent study, researchers conducted a systematic review and meta-analysis of clinical trials and observational studies examining the association between vegetarian diets and blood pressure.

In the seven clinical trials, it was found that a vegetarian diet was associated with a mean reduction in systolic blood pressure of 4.8 mm Hg and a mean reduction in diastolic blood pressure of 2.2 mm Hg.

In the 32 observational studies, vegetarian diets were associated with a reduction in mean systolic blood pressure of 6.9 mm Hg and a reduction in mean diastolic blood pressure of 4.7 mm Hg compared with an omnivorous diet.

This reduction is similar to the health benefits of a low-sodium diet or a weight reduction of 5 kg. In fact, reducing systolic blood pressure by 5 mm Hg is associated with a 9% lower risk of death from coronary heart disease and a 14% lower risk of death from stroke. Thus this should be a good news for the patients.

Then why is a vegetarian diet effective at reducing blood pressure?

A vegetarian diet has higher fiber and lower fat content and so vegetarians generally have lower BMIs and a lower risk of obesity. As body weight and blood pressure are linked, there is lowered blood pressure in vegetarians.

In addition, a vegetarian diet is usually proportionally lower than omnivorous diets in saturated fatty acids and higher in polyunsaturated fatty acids - characteristics that are associated with lower blood pressure.

Another reason is that a vegetarian diet is high in potassium and low in sodium. And vegetarians usually have lower blood viscosity. This could affect their blood pressure.  

How to deal with two health problems of high triglycerides – Cardiovascular and non-alcoholic fatty liver diseases

Triglycerides are the chemical form in which most fat in the body exists and, along with cholesterol, make up the plasma lipids.

 

High triglycerides are a common characteristic of metabolic syndrome.

 

Excess of it or hypertriglyceridemia, has been linked to the occurrence of coronary artery disease in some people.

 

Many people rely on fish oil supplements to ensure a healthy daily omega-3 intake. But another omega-3 source, krill oil, may be even more beneficial for people with high triglycerides.

 

In a study, subjects given krill oil had a calculated reduction in serum triglyceride levels of 10.2%. The reduction in triglyceride levels was nearly twice that using fish oil supplements. This might be due to the fact that much of krill oil’s omega-3 content is in the form of phospholipids, which are a more efficient delivery form by influencing cholesterol processing in the liver and cholesterol absorption in the intestines.

In the group taking 4 grams per day of krill oil, the omega-3 index increased from 3.7 to 6.3%, this associated with a 90% reduced risk for cardiac arrest and an 80% reduced risk for sudden cardiac death.

Krill oil is the oil from a tiny, shrimp-like animal. Some brand name krill oil products indicate that they use Antarctic krill. This usually refers to the species of krill called Euphausia superba.

Besides linking to cardiovascular disease and diabetes, high triglycerides have also been implicated in another pervasive health problem - non-alcoholic fatty liver disease, or NAFLD, the world's most prevalent cause of liver injury.

NAFLD affects up to one fourth of the US population and it is the build-up of extra fat in liver cells. It tends to develop in people who are overweight or obese or who have diabetes, high cholesterol or high triglyceride levels, but it can occur in people with none of these risk factors.

 

According to a study, cinnamon may be a valuable supplement for people with non-alcoholic fatty liver disease. It was found that subjects taking cinnamon demonstrated significant decreases in enzymes used as markers for liver function as well as blood glucose, total cholesterol, triglycerides and high-sensitivity C-reactive protein (a marker for inflammation). The study authors concluded that “taking 1500 mg cinnamon daily may be effective in improving NAFLD characteristics.”

Although cinnamon is best known as a spice, it has been used traditionally as medicine throughout the world.

In fact, numerous studies show that cinnamon regulates blood sugar, making it a great choice for diabetics and hypoglycemics alike. It reduces LDL cholesterol levels and so it may help reduce the risk of cardiovascular disease. And it has natural anti-infectious compounds. 

Iron deficiency increases stroke risk

Besides causing anemia, according to a recent study conducted in the UK, iron deficiency may also increase the risk of stroke by making blood platelets stickier. 

Researchers at Imperial College in London conducted a study following 497 patients with pulmonary arteriovenous malformations for over 14 years. 

After adjusting for other risk factors, it was found that subjects with low serum iron levels were twice as likely to suffer a stroke compared with subjects whose iron levels were within the normal range. Iron-deficiency enhances platelet aggregation. And this heightens the stroke risk.

In fact, iron is a mineral much needed by our bodies. Iron is a part of many enzymes and is used in many cell functions. For example, iron (as part of the protein hemoglobin) carries oxygen from our lungs throughout our bodies. And many enzymes help our bodies digest foods and also help with many other important reactions that occur within our bodies. When our bodies don't have enough iron, many parts of our bodies are affected.

Mediterranean Diet Reduces Heart Disease Risk

What is “Mediterranean Diet”? Let’s show an example.

Taramosalata is a very well known in the Mediterranean Diet. It is a meze or mezze. Its ingredients include the following:

• Slices of dried bread without the crust 
• Tarama (preserved fish roe)
• Table spoons of Onion very finely chopped
• Fine olive oil or corn oil
• Lemon juice
• Spring onions, finely chopped
• Black olives for the garniture

You can see that it is rich in olive oil, fruit and onions, which are all good for our health. To illustrate this, we can use olive oil as an example.

In the past, the benefits of olive oil consumption have been attributed primarily to its oleic acid content. Now, it was found that its another constituent, hydroxytyrosol, might help protect against many of the usual manifestations of metabolic syndrome.

Already, the Mediterranean diet has been shown in a number of studies to lower the risk of cardiovascular disease (CVD). A new study led by researchers from the Harvard School of Public Health and the Cambridge Health Alliance to follow the diet patterns of 780 male firefighters in the Midwest found that the diet can dramatically reduce the CVD risk in healthy young adults. 

After adjusting for other variables, higher adherence to a Mediterranean-style diet was inversely related to weight gain, body fat percentage, triglycerides, and total cholesterol to HDL ratio. 

Adherence to a Mediterranean diet was also independently associated with higher HDL levels. Subjects with the greatest adherence to the Mediterranean diet had a 35 percent lower risk of metabolic syndrome and a 43 percent lower risk of weight gain compared with subjects with the lowest level of adherence.

More egg yolks, Higher cholesterol level?

There are many controversies over the health affects of consuming eggs.

Some studies found that the reality about heart disease is that it is free flowing acids in our blood and free radicals that "scar" our arteries. As a repair mechanism, our liver secretes cholesterol to patch up the damage – a kind of repairing like healing a cut on our skin.

And so if  you want to lower your cholesterol, stop eating processed sugar (like white sugar) and junk foods!

Whenever you want to eat eggs, make sure to eat the whole egg - the way it is supposed to be eaten.
When the egg yolk and egg white are eaten together, its nutrients are better absorbed because all the nutrients are working synergistically.

However, according to the view of Dr. Christopher, a well-known herbalist, on the Mucusless Diet, eggs should not be eaten in any form, not because they can cause heart disease, but because as they are extremely mucus forming. An overproduction of mucus in our body can occur, causing poor digestion, congestion in nasal passages, sinuses, throat and lungs or asthma.