My friend who suffers from high cholesterol was recently prescribed red yeast rice supplements by her doctor. She is very happy to be taking a natural supplement as opposed to a drug.

Historically, red yeast rice has been used in China as both for food and a medicine. The use of red yeast rice in China was first documented in the Tang Dynasty in 800 A.D. It is made by fermenting a type of yeast called Monascus purpureus over red rice. In Chinese medicine, red yeast rice is used to lower cholesterol, promote blood circulation and aid digestive problems.

People with high cholesterol are usually given statin medication to help lower their levels of bad cholesterol or LDL. Research indicates that red yeast rice contains substances that are similar to prescription statin medications. One of these substances, called monacolin K, has the same makeup as the drug lovastatin.

The University of Maryland Medical Center cites several studies that support the ability of red yeast rice to lower cholesterol:

• A 2008 study compared a group of people with high cholesterol who took fish oil and red yeast rice with a group who took a standard dose of simvastatin. The red yeast rice was purchased directly from the manufacturer and contained lovastatin, but at a lower dose than what you would find in the prescription drug. Both groups saw a similar reduction in cholesterol levels.

• One study by the UCLA School of Medicine involved 83 people with high cholesterol levels. Those who received red yeast rice over a 12-week period experienced significantly lower levels of total cholesterol, “bad” LDL cholesterol, and triglycerides (fats in the blood) compared to those taking placebo. “Good” HDL cholesterol levels did not change in either study group.

• A study presented before the American Heart Association also showed that red yeast rice lowered LDL cholesterol. In the first study, 187 people had mild-to-moderate elevations in total cholesterol and LDL cholesterol. The study showed that treatment with red yeast rice reduced total cholesterol by more than 16%, LDL cholesterol by 21%, and triglycerides by 24%. HDL cholesterol also increased by 14%.

• In another 8-week study of 446 people with high cholesterol, those receiving red yeast rice had a significant drop in cholesterol levels compared to those who took placebo. Total cholesterol fell by 22.7%, LDL by 31%, and triglycerides by 34% in the red yeast rice group. HDL cholesterol increased by 20% in the red yeast rice group as well.

In Traditional Chinese Medicine, the dosage of dietary or supplemental red yeast rice is as high as 6,000 – 9,000 mg per day. But the appropriate dosage for adults may vary, depending on the form of the supplement.

This is not something you should buy over the counter. Due to the 2001 FDA decision, only a doctor may legally prescribe standardized red yeast rice extract. As such, health-food stores now selling this product are doing so illegally. People suffering from high cholesterol and/or heart disease may not be able to use red rice yeast. People with liver disease and those at risk for liver disease should not take red yeast rice. Ask your doctor if red yeast rice if appropriate for your condition.

If you want to know what foods you can eat to help lower your cholesterol see our post Foods To Lower Cholesterol

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Blueberry Power Muffins with Almond Streusel

Here is a great recipe for “power” muffins from Cooking Light magazine. The muffin are loaded with B vitamins from whole wheat flour, calcium from milk and yogurt, antioxidants from the blueberries, and heart-friendly monounsaturated fat from almonds and canola oil. You can freeze the muffins for up to a month, then thaw them at room temperature, or microwave each muffin at High 15 to 20 seconds. I tested the recipe using greek yogurt instead of regular yogurt and the muffins came out great, very tender and tasty. When I made the recipe it actually made almost 60 mini-muffins so I had to make additional streusel topping.

Muffins:

1 and ½ cup all-purpose flour
1 cup whole wheat flour
1 cup quick cooking oats
1 cup granulated sugar
1 tablespoon baking powder
1 teaspoon baking soda
¼ teaspoon salt
2 cups vanilla low-fat yogurt (I used Greek yogurt which is a bit thicker than regular yogurt)
½ cup 2% reduced-fat milk
3 tablespoons canola oil
2 teaspoons vanilla extract
1 large egg
1 and ½ cup fresh blueberries (I used frozen and did not defrost them)
Cooking spray

Streusel:

¼ cup all purpose flour
¼ slivered almonds, chopped (I didn’t bother to chop them)
1 tablespoon brown sugar
1 tablespoon butter melted

!. Preheat oven to 400 degrees

2. To prepare muffins, lightly spoon flours into dry measuring cups; level with a knife. Combine 1 and ½ cups all-purpose flour, whole wheat flour, oats, granulated sugar, baking powder, baking soda, and salt in a large bowl, stirring with a whisk (you can use fork). Make a well in center of mixture. Combine yogurt, milk, oil, vanilla, and egg, stirring with whisk. Add yogurt mixture to flour mixture; stir until just moist. Fold in blueberries. Spoon 2 rounded tablespoons batter into each of 30 muffin cups coated with cooking spray.

(I didn’t bother to coat them with cooking spray and they didn’t stick too badly to the paper when they cooled off. Also, I found the recipe made more like 60 mini-muffins so I froze about half of them)

3. To prepare streusel, combine ¼ cup all-purpose flour, almonds, brown sugar and butter. Sprinkle evenly over batter. (I found I had to double this part because there were so many more muffins) Bake at 400 degrees for 15 minutes or until muffins spring back when touched lightly in center. Cool in pans 10 minutes on wire rack; remove from pans. Serve at room temperature. Yield: 15 servings (serving size 2 muffins.

Calories 244 (23% from fat)
Fat 6.1g (sat 1.3g,mono 2.9g,poly 1.4g )
Protein: 6.1 g
Carbohydrate: 42.3g
Fiber: 2.5g
Cholesterol: 18mg
Iron: 1.5mg
Sodium: 260mg
Calcium: 136mg

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Foods to Help Lower My Cholesterol

People eating roughly 25 ounces of chickpeas per week for four weeks – that’s a little more than 3 ounces a day – saw their total cholesterol and Bad LDL decrease and Good HDL levels increase.

Insulin levels also improved, and people in the study lost a small amount of weight without dieting or exercise.

Chickpeas have more than 5 grams of fiber and 6 grams of protein per half cup. You can eat hummus which is a chickpea dip. Hummus is good on crackers, pita, or vegetables. You can toss chickpeas in a salad, soup or pasta dish. Chickpeas are low in carbohydrates also. You can buy fried chickpeas in a market that carries Middle Eastern Food and snack on them like you would chips or pretzels.

Vitamins for Better Skin

If you want to lower your cholesterol and look younger – make a salad with chickpeas, spinach, broccoli, zucchini,corn, and green and orange bell peppers. According to Dr. Oz this mixture will help your skin maintain its elastic quality. These vegetables contain high levels of lutein, zeaxanthin and carotenoids. Women who took these supplements had improved elasticity and better hydration in their skin.

Want to know what foods to eat to keep your digestive system in good working order and prevent colon cancer? See our post 15 Foods to Help Your Digestive System

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Dr. Oz just posted an article talking about the benefits of cranberries. Though we think of them of as a holiday treat Dr. Oz says for the following reasons we should eat them all year round:

They’re high in antioxidants -
Cranberries have more of these disease-fighters than do apples, red grapes, strawberries, oranges, bananas, pears, grapefruit, pineapples and peaches. Cranberries all contain resveratrol, the heart protector in red wine, which is now being tested against breast, skin, prostate and liver cancer.

Cranberries are heart healthy –

Cranberries have antioxidants, anti-inflammatories and anticlotting agents, a combo that helps prevent fats and cholesterol from sticking to artery walls and seems to lower bad LDL cholesterol and boost good HDL cholesterol.

Cranberries help protect your teeth -

Compounds in cranberry juice appear to reduce decay-causing mouth bacteria and dissolve clusters of unhealthy germs. Just be sure to buy sugar-free juice or rinse well with water afterward. Do the same with any sweetened drink.

Cranberries help prevent ulcers and soothe upset tummies -

Scientists suspect that the berries keep ulcer-causing H. pylori bugs from hanging around the stomach and flush other harmful bacteria out of your digestive system.

Cranberries help fight UTIs -

Urinary tract infections (UTIs) are responsible for 8.3 million doctor visits each year. But drinking cranberry significantly cuts the rate of UTIs and may even cure those that are already under way. The antioxidants—in this case proanthocyanidins—fight bacteria.

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Want to get healthy product samples for FREE. This is a great way to try new products with no investment on your part. Many companies just want you to try their products out and are willing to let you have a free sample. Just click on picture above and get started. I love getting free stuff in the mail or coupons for free stuff.

Healthy Herbs

Just found in Parade Magazine a list of healthy herbs. If you can incorporate these herbs into your weekly menus you will be doing a lot toward preventing some of today’s common illness such as diabetes, high blood sugar, high blood pressure, cancer, cardiovascular disease and Alzheimer’s disease.

Parsley – Parsley is a good source of vitamin C, iron and flavonoids, which the American Institute for Cancer Research says may help protect cells from cancer. Fresh parsley can be added to salads and fresh or dried parsley is a good addition to chicken and fish dishes. Chimichurri sauce used on beef uses a whole cup of fresh parsley.

Turmeric – The University of Arizona College of Medicine says curcumin, the active ingredient in this Indian spice, helps prevent joint inflammation associated with rheumatoid arthritis. Ruthers University researchers say turmeric may also slow the spread of prostate cancer. Turmeric is typically used in Indian dishes.

Sage – A University of Georgia study suggests that sage can prevent tissue damage caused by hgih blood sugar and may even offer protection against cardiovascular disease. Sage is great on chicken and turkey dishes.

Rosemary – Scientists from Burnham Institute for Medical Research found that rosemary can help protect brain cells from the aging process and from damage caused by the free radicals that lead to Alzheimer’s. Rosemary, olive oil and garlic is wonderful brushed on potatoes before roasting. Rosemary and lemon is very tasty on chicken.

Cinnamon – The U.S. Department of Agriculture says cinnamon may lower cholesterol, reduce blood sugar, and slow the proliferation of cancerous cells in people with leukemia. Cinnamon tastes good in coffee, oatmeal, applesauce and many baked good.

Want to get healthy product samples for FREE. This is a great way to try new products with no investment on your part. Many companies just want you to try their products out and are willing to let you have a free sample. Just click on picture above and get started. I love getting free stuff in the mail or coupons for free stuff.

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Weight Loss – Five cups of green tea every day could help you shed twice as much weight – most of it around your stomach, according to a Journal of Nutrition study. Researchers also found that people who had sports drinks with green tea for 12 weeks lowered their levels of triglycerides, a blood fat linked to heart disease.
Catechins (the antioxidants in the tea) are thought to boost energy and enhance fat-burning.

Prevent Cancer – Studies have shown that people in green-tea consuming countries-mainly Japan and China-have very low rates of cancer.

Prevent Colds and Flu -A recent study published in the Journal of the American College of Nutrition looked at the effect of green tea on health during the flu season. The study followed 118 healthy adults for three months during flu season; the participants took a capsule twice per day.

The green tea group when compared with the placebo group experienced 32.1% fewer cold and flu symptoms. The green tea group reported 22.9% fewer illnesses which lasted two or more days. Other studies have also shown that gargling with green tea can aid in the prevention of cold and flu.

Improve Heart Health – Green tea has been shown in some studies to help lower total cholesterol levels, promote cardiovascular health, reduce risk of dental caries, stimulate the immune system and fight bacteria.

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More about tea – see our posts on Benefits of Peppermint Tea and Benefits of Red Tea

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I was always told to avoid grapes in my diet. Nutritionists routinely warned people off of grapes because of their high sugar content. Then it was discovered that red grapes were very high in anthocyanins. Anthocyanins are defined as flavonoid pigments found in many varieties of vegetables and fruits. They’re a good source of antioxidants. You probably heard about anthocyanins in relation to the Acai Berry.

Anyway I just saw a blurb in our paper (in the Dr. Mehmet Oz section) that says eating grapes can help prevent clogged arteries. A study showed that just three hours after eating the equivalent of 1 and 1/4 cups of grapes, people had better blood flow through their arteries than did people who drank a sugar solution. Blood-flow benefits were even better after three weeks of daily grape-eating.

Grapes have only 75 calories in a 1 and 1/4 cup serving.

Grapes may even help protect your blood vessels from fatty meals – something that normally does immediate damage. Early research suggests that grapes may help protect your blood pressure from salty foods too.

See our related post on Acai Berry.The concentration of anitoxidants (which helps combat premature aging) is 10 times higher in acai than it is in red grapes.

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Digestive Health

“It is estimated that 25 to 50 percent of all digestion-related ailments can be prevented and/ or modified by proper eating, exercise, natural medicines, and lifestyle modifications” says Dr. Anil Manocha, writing in her book Natural Stomach Care. Here is her list of foods that are high in nutritional value, provide medicinal benefits, and help promote sound and healthy digestion:

1. Yogurt

2. Rice - Unrefined rice comes loaded with fiber, gentle on your gut and is good when you have diarrhea, nausea, or sour stomach. Drinking the water the rice was boiled is also good for stopping diarrhea.

3. Tofu - Tofu is rich in protein and viamins and is reputed to contain a number of anticarcinogenic nutrients. Most people easily digest tofu.

4. Dandelion greens – A great source of vitamin C, dandelion greens and a traditional blood purifier and digestive aid.

5. Sunflower seeds – Sunflower seeds have protein, as well as phosphorus, potassium, and omega-6 fatty acids. Purchase fresh-hulled varieties from natural food stores.

6. Sea Vegetables – Sea vegetables such hijiki, nori, arami, wakame, dulse, and kombu come with almost the entire spectrum of mineral elements needed for human nutrition. They also contain almost all major vitamins, including B vitamins.

7. Miso – A fermented soybean paste that is easily digested. Miso includes powerful digestive agents such as lactic acid bacteria, fermentation molds, and enzymes, its action in the bowels also helps break down foods in a fast and efficient way.

8. Flaxseed oil – Flaxseeds and flaxseed oil strengthen the immune system, regulate blood pressure and stabilize cholesterol. Flaxseed oil helps lubricate the intestines and increases the ease of bowel movements.

9. Tempeh – Because of its high protein content and some vitamin B12, tempeh makes an excellent meat substitute. Unlike tofu, it causes very little intestinal gas.

10. Papaya – Papaya extract is sold at health-food stores and is taken by many people for its healing and stimulating qualities. If you suffer from a bloated or queasy feeling after eating a large meal, eat a papaya and see how fast the feeling goes away.

11. Garlic – In Chinese medicine garlic is used to combat infectious diarrhea, chronic cough, asthma, pneumonia, indigestions, intestinal gas, and skin rashes. Ayurvedic doctors use it for colds, asthma, heart disease, high blood pressure, arthritis and nervous conditions.

12. Turmeric – Turmeric’s antiseptic and antitoxin properties are believed to do their good work without altering the healthy balance of intestinal flora.

13. Bananas - Bananas are highly effective in people with diarrhea, ehlping tilt the balance in the colon in favor if helpful “friendly” bacteria. Dr. Lohsoonthorn and Dr. Danvivia, as reported in the Asian Pacific Journal of Public Health (1995) claim that eating bananas on a regular basis lowers the risk of developing cancer by half. Bananas are also believed to help prevent stroke.

14. Basil – Basil is valued for its anti-infection and soothing properties, and is widely prescribed for coughs, colds, indigestion, diarrhea, arthritis, colic, stress and food poisoning. Dr. S. Singh, in the Indian Journal of Experimental Biology (1999) tell us that the fixed oil of basil posesses significant anti-ulcer properties, especially the type of ulcers produced by aspirin and alcohol abuse. Basil has also been shown to be effective against diarrhea-causing bacteria such as Aeromonas, Escherichia coli, Salmonella, and Shigella.

15. Sage – Sage leaves contain antioxidants and antinflammatory properties, and are expecially useful for relieving menopausal symptoms. Studies show sage combined with alfalfa eliminated hot flashes and night sweating in 2/3 of test subjects.

If you suffer from digestive pain your digestive system can also be improved by eating certain foods together. Here is a FREE REPORT titled “What Your Doctor Won’t Tell You About Digestive Pain.” The report explains a science-based 4-day eating plan, including snacks that will help alleviate digestive pain. There are 13 mouth-watering breakfast, lunch and dinner recipes everyone in your family will love for years. Plus you will get FREE daily tips for Pain-Free Living that covers many health topics, stories from former digestive problem sufferers, FAQs, recipes & more.

If you are interested in getting this very informative FREE REPORT Click Here! or click on one the banners at the top or bottom of this post.

For more information aboutColon Health see our related post on Colon Cleansing Products

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The latest research suggests to lose weight you need to eat “good” fat. What is “good” fat? Docosahexaenoic acid or DHA is short is the fat found in fish-oil capsules and in salmon, trout, herring and mackerel. Good for protecting hearts against irregular beats, lowering depression risk, cooling inflammation and helping babies grow healthy brains, DHA has been show recently to boost fat-burning, discourage excess padding inside the abdomen and promote weight loss.

In one study, overweight men who took daily fish-oil capsules or ate fish three times a week lost 2.2 more pounds more in four weeks than those who didn’t. Also, in another study, in which fish or sunflower oil was added to a regular diet triglycerides fell 14 percent and HDL (good cholesterol) rose 10 percent.

Taking drug store brand fish oil capsules or DHA capsules will give the same benefit.

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Rooibos is an herbal tea, made with the leaves and stems of the rooibus plant. It has been used for centuries in South Africa, where it is grown, as an anti-inflammatory. Research has shown that rooibus tea is a unique mix of healthy antioxidants, including a few rare ones. Human studies are currently being conducted to test whether or not rooibos is helpful in preventing heart disease. Rooibos contains rutin and quercetin both thought to protect the cardiovascular system.

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