HDL cholesterol: How to boost your 'good' cholesterol
Your doctor says you need to lower your low-density lipoprotein (LDL) cholesterol. You're working hard at that goal but now your doctor says it's important to raise your high-density lipoprotein (HDL) cholesterol. You're not sure whether you're coming or going. It might sound like a mixed message, but this one-two punch — reducing LDL cholesterol and increasing HDL cholesterol — is the best way to lower your risk of heart disease.
Understanding HDL cholesterol
Cholesterol is carried through your blood attached to proteins. The cholesterol-
protein package is called a lipoprotein.
- Low-density lipoproteins. LDL, or "bad," cholesterol carries cholesterol throughout your body, depositing it along the walls of your arteries. Cholesterol buildup forms plaques that make arteries hard and narrow — ultimately increasing the risk of coronary artery disease.
- High-density lipoproteins. HDL, or "good," cholesterol picks up excess cholesterol in your blood and takes it back to your liver for disposal. The higher your HDL cholesterol, the less bad cholesterol you'll have in your blood.
The message to lower LDL cholesterol is loud and clear — but it might not be enough for people at high risk of heart disease. So doctors are beginning to turn their attention to HDL cholesterol.
In one study, every 1 percent increase in HDL cholesterol was linked to a 2 percent reduction in the development of coronary artery disease. In the same study, participants with the highest HDL levels had half the risk of developing coronary artery disease as did those with the lowest HDL levels.
Set your target
Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood. When it comes to HDL cholesterol, think high. Most people should aim for an HDL level of 60 mg/dL or above. An HDL level below 40 mg/dL increases the risk of heart disease.
For the average man, HDL cholesterol ranges from 40 to 50 mg/dL. Thanks to female sex hormones — which have a positive effect on HDL cholesterol — the average woman fares better, with HDL cholesterol ranging from 50 to 60 mg/dL. But both men and women can benefit from increasing those averages.
If you don't know your HDL level, ask your doctor for a baseline cholesterol test. If your HDL value isn't within a desirable range, your doctor may recommend lifestyle changes to boost your HDL cholesterol.
Make your lifestyle count
Your lifestyle has the single greatest impact on your HDL cholesterol. Even small changes to your daily habits can help you meet your HDL target.
- Don't smoke. Smoking lowers HDL cholesterol and increases your blood's tendency to clot. If you smoke, quit. To increase your odds of success, you might want to try more than one strategy at a time. For example, combine medication to reduce nicotine cravings with a support group or individual counseling. Talk with your doctor about your options for quitting.
- Maintain a healthy weight. Excess pounds take a toll on HDL cholesterol. But there's good news. If you're overweight, losing even a few pounds can improve your HDL level. For every 2 pounds you lose, your HDL may increase by .35 mg/dL. That's about 1 mg/dL for every 6 pounds. To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits. Motivate yourself by remembering the benefits of losing weight, such as a healthier heart, more energy and improved self-esteem.
- Get more physical activity. In one study, regular aerobic exercise increased HDL cholesterol by 3 percent to 9 percent in otherwise healthy sedentary adults. Try to get at least 30 to 60 minutes of aerobic activity on most days of the week. Better yet, exercise every day. Take a brisk daily walk. Ride your bike. Swim laps. If you can't fit in a long workout, break it up into smaller sessions spread throughout the day.
- Choose healthier fats. A healthy diet includes some fat, but there's a limit. In a heart-healthy diet, up to 25 percent to 35 percent of your total daily calories can come from fat — but saturated fat should account for less than 7 percent of your total daily calories. Avoid foods that contain trans fat, which raises LDL cholesterol and lowers HDL cholesterol. This includes many margarines, most commercial baked products and anything that contains partially hydrogenated vegetable oil. Monounsaturated fat — found in olive, peanut and canola oils — is a healthier option. Nuts, fish and other foods containing omega-3 fatty acids are other good choices.
- Drink alcohol only in moderation. In some studies, moderate use of alcohol (particularly red wine) has been linked with higher levels of HDL cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't drink already. If you choose to drink alcohol, do so in moderation. This means no more than one drink a day for women, and one to two drinks a day for men.
What about medication?
Some medications used to lower LDL cholesterol may also increase HDL cholesterol, including niacin, fibrates (Lopid, others) and statins (Lipitor, Zocor, others).
A study on a promising HDL-raising drug called torcetrapib was halted in late 2006 because more people than expected died while taking the experimental medication. But, while researchers continue to study other options, lifestyle changes will help you on your way to an optimal HDL level.
If your doctor prescribes medication to help control your cholesterol, take it as directed while you continue to focus on a healthy lifestyle.
Friday, February 8, 2008
HDL cholesterol: How to boost your 'good' cholesterol.
Wednesday, February 6, 2008
The Highly Esteemed Sidr Honey
To appreciate this highly revered honey, one has to understand the story behind its tree.
The Sidr tree, (also known as Lote tree, Christ's Thorn, Jujube or Nabkh tree. Botanical name: Ziziphus spina-christi) is an ancient tree. The Jujube fruit was the first thing Prophet Adam (pbuh) ate when he was made to descend to earth. The tree was used during the time of King Suleiman (pbuh) and the Pharaohs to build palaces and temples.
This highly resilient tree is also sacred as it is mentioned four times in the Qur'an. In Sura Saba, it is mentioned as an earth tree while in other Suras, it is mentioned as a paradise tree (Sidrat al-Muntaha). Allah has mentioned this tree to emphasize its beauty, strength and grandeur (Saba 15,16; Waqia 27-33; Najm 7-18).
It is a sturdy and deep-rooted tree which has withstood the devastating floods of Eram at Ma'arib with two other trees: the Tamarisk and the Mustard Tree. (Saba 15,16).
All of its parts have medicinal values. Its leaves are used as a herbal shampoo, to treat dandruff, head lice, swollen eyes, abscesses, furuncles and counter obesity. Mixed with warm water the leaves are used to clean the body since they are a disinfectant and the oil from the resin is deodorant. Its wood ash is used for the treatment of snakebites. Its fruits are found to have a very high energy value. Its seeds are rich in protein; its leaves rich in calcium, iron and magnesium. The root, stem bark are also used in various medicinal preparations. Other known medicinal uses include as a stomachic, an appetizer, an astringent and also as a cough medicine.
Not many are aware that different honeys differ. They differ in their composition, they differ in their nutritional values and they differ in their therapeutic properties.
Research done on different honeys confirmed that floral source, climate when the honey is being harvested and soil composition are all key factors in determining not only its flavor, colour or aroma but also its quality and effectiveness for medicinal or health-promoting purposes.
Another important factor affecting a honey's curative qualities is purity. Only crude, unprocessed honey has shown to be effective.
According to the UN Food and Agriculture Organization (FAO), Yemeni's Sidr honey is a hundred times more expensive than the other kinds of honey on the global market because of differences in their medicinal and nutritive benefits.
Some of the extraordinary qualities of the Sidr Honey
ORGANIC - the Sidr trees are grown wild and uncultivated in the desert areas of Yemen.
RAW & PURE - in Yemen, the method of beekeeping has always been a traditional one. No chemicals or drugs allowed (in modern agriculture, chemicals and antibiotics are widely used to control mites and other bee diseases in the hives). No machinery used. All are done using their hands, a little smoke (from dried camel skins) and knives. The honey is then poured, unheated and raw, into containers, thus preserving its vital live enzymatic constituents.
NATURAL APHRODISIAC - mixed with carrot seeds, it becomes an aphrodisiac. A blend of the honey with certain combination of nuts, ginseng and herbs are claimed to be better than Viagra, with no side effects.
MEDICINAL - every drop of honey holds the spark of life. Our forefathers had understood honey's remarkable healing gift and had used it successfully in curing most diseases. Sidr honey has been reported to be good for liver problems, stomach ulcers, respiratory infections, diseases resulting from malnutrition, digestive problems, constipation, eye diseases, infected wounds and burns, surgical wounds (incl. caesarian), promote speedy recovery after childbirth, facilitates menstruation, (with various plants) it can be used against epilepsy, strengthened the immune systems, to promote general health and vitality.
ANTIOXIDANT - Some honeys are found to have as much as 75-150 mg ascorbic acid per 100g while others, less than 5mg per 100mg. Antioxidants are important in counteracting the damage caused to the body by free radicals which play a role in the aging process and in triggering diseases such as arterial disease and cancer. Research has found that darker honeys have higher antioxidant properties.
ANTIBACTERIAL - medical science is rediscovering the effectiveness of honey in the use of alternative therapies in areas where the development of antibiotic-resistant bacteria (the "superbugs") spreads. Honeys may differ in the potency of its antibacterial activity thus affecting its healing abilities. Some honeys are no more antibacterial than sugar, while others can be diluted more than 100-fold and still halt the growth of bacteria.
The honey that is harvested during winter is best, followed by spring, autumn then summer.
The Sidr honey of Yemen tastes delicious, different from those of other regions because the soil of Yemen is richer and this influences the flavor.
Brunei
Pahang
Maklumat pengedar sedang dikemaskini harap maaf
Johor
Maklumat pengedar sedang dikemaskini harap maaf
Negeri Sembilan
Melaka
Maklumat pengedar sedang dikemaskini harap maaf
Selangor
Perak
Maklumat pengedar sedang dikemaskini harap maaf
Local Price in Ringgit Malaysia (RM)
Sebarang perubahan harga di Kelantan, Terengganu, Sabah dan Sarawak (termasuk Labuan) akan disemak setiap 3 bulan bergantung kepada peningkatan permintaan. Gambar dan harga di bawah adalah untuk negeri-negeri Barat Semenanjung sahaja
Any price changes made due to the market demand for the Kelantan, Terengganu, Sabah and Sarawak (Labuan included) states below will be revised every 3 months ahead. Catalogues below shows West Peninsular price only
Current market price for Sidir Hadhrami (in Ringgit Malaysia $)
( cent 0.34 per gram )
_________________________________________________
RM 85.00 ++ Perlis
RM 85.00 ++ Pulau Pinang
RM 85.00 ++ Kedah
RM 85.00 ++ Perak
RM 85.00 ++ Melaka
RM 85.00 ++ Selangor & Wilayah Persekutuan
RM 85.00 ++ Pahang
RM 85.00 ++ Johor
RM 85.00 ++ Kelantan
RM 85.00 ++ Terengganu
RM 85.00 ++ SabahBND 48.25 ++ Brunei
SGD 50.00 ++ Singapore
_________________________________________________
Current market price for Salam Tihami (in Ringgit Malaysia $)_________________________________________________
RM 65.00 ++ Perlis ....................................( cent 0.26 per gram )
RM 65.00 ++ Pulau Pinang
RM 65.00 ++ Kedah
RM 65.00 ++ Perak
RM 65.00 ++ Melaka
RM 65.00 ++ Selangor & Wilayah Persekutuan
RM 65.00 ++ Pahang
RM 65.00 ++ Johor
RM 75.00 ++ Kelantan...............................( cent 0.30 per gram )
RM 75.00 ++ Terengganu
RM 75.00 ++ Sabah
RM 75.00 ++ Sarawak
BND 35.00 ++ Brunei
SGD 36.00 ++ Singapore
Price updated on 1 August 2009
_________________________________________________
Current market price for Sumur Hadhrami (in Ringgit Malaysia $)
_________________________________________________
RM 60.00 ++ Perlis ....................................( cent 0.24 per gram )RM 60.00 ++ Pulau Pinang
RM 60.00 ++ Kedah
RM 60.00 ++ Perak
RM 60.00 ++ Melaka
RM 60.00 ++ Selangor & Wilayah Persekutuan
RM 60.00 ++ Pahang
RM 60.00 ++ Johor
RM 70.00 ++ Kelantan...............................( cent 0.28 per gram )
RM 70.00 ++ Terengganu
RM 70.00 ++ Sabah
RM 70.00 ++ Sarawak
BND 34.00 ++ Brunei
SGD 35.00 ++ Singapore
Price updated on 1 August 2009
_________________________________________________
Current market price for Herbal Aphrodisiac (in Ringgit Malaysia $)
_________________________________________________
RM 100.00 ++ Perlis ....................................( cent 0.4 per gram )RM 100.00 ++ Pulau Pinang
RM 100.00 ++ Kedah
RM 100.00 ++ Perak
RM 100.00 ++ Melaka
RM 100.00 ++ Selangor & Wilayah Persekutuan
RM 100.00 ++ Pahang
RM 100.00 ++ Johor
RM 110.00 ++ Kelantan...............................( cent 0.44 per gram )
RM 110.00 ++ Terengganu
RM 110.00 ++ Sabah
RM 110.00 ++ Sarawak
BND 53.00 ++ Brunei
SGD 55.00 ++ Singapore
Price updated on 1 August 2009
_________________________________________________
Monday, February 4, 2008
Recipe column-kothusu
1 onion cut into small pieces, 2 tomatoes cut into small pieces, 5 Brinjal or Capsicum cut into small pieces,Fry all this one by one in a little oil. Add tarmarind paste and add 1 cup of water.Allow it to cook.Add Sambar powder and salt.Allow it to cook for 3 minutes and remove it from the flame.
Goes well with Idlies, Pongal, Adai, Upuma and also with rice.
For the Sambar powder look into the Curry powder column
Recipe column- vathal kulambu
Same as puli kulambu (look into side dished column) and add 1 teaspoon of vathal kulambu powder before removing from flame.Instead of vegetable try with onions, tomatoes,or vathals.
Recipe column- Easy to make Kootu
Cook the 1 cup of Moongdal and 1 cup of the vegetable of your choice cut into small pieces in a pressure cookerAdd salt and 1/2 teaspoon of sambar powder and 1 teaspoon of kootu powder.Add 2 teaspoon of coconut or grind it in a mixer or a coffee grinder and add(optional- avoid coconut when dieting).Add 1/2 to 1 cup of water if needed to maintain the consistency.Allow it to boil for 2 minutes in low flame.Tastes well with Rice and Roti and when had as a meal in a bowl during dieting regime.
Recipe column-Puli kulambu
Heat oil in a kadai add mustard seeds and allow it to splitter. Add 1/2 cup of the vegetable of your choice cut into small pieces and fry for 1 minute. Add tarmrind paste,a pinch of hing and water.Allow it for 3 minutes to cook well.Add the Sambar powder and salt.Allow it to boil and when the gravy is thick remove it from the flame. Garnish with corriender leaves.
Goes well with Rice, Appams and Idyappams.
For Sambar Powder look into Curry Powder Column
Recipe column-Puli kulambu
Heat oil in a kadai add mustard seeds and allow it to splitter. Add 1/2 cup of the vegetable of your choice cut into small pieces and fry for 1 minute. Add ginger and garlic cut into small pieces or 1 teaspoon paste(optional).
Add tarmrind paste,a pinch of hing and water. Allow it for 3 minutes to cook well. Add the Sambar powder and salt.Allow it to boil and when the gravy is thick remove it from the flame. Garnish with corriender leaves.
Goes well with Rice, Appams and Idyappams.
For Sambar powder Look into the curry powder column
Easy to make and Simple Madras Sambar
Cook the 1 cup of Toordal and 1/2 cup of the vegetable of your choice cut into small pieces in a pressure cooker.Add tarmarind paste and salt.Add water if needed.Allow it to boil for 1 minutes.Add the Curry powder and allow it boil for 3 more minutes.Grind 2 teaspoon of coconut and add it before removing from the flame(optional)
Delicious Sambar is ready to have with rice,idly,Upuma,Pongal or dosa.
For Sambar powder look into Curry powder column
Recipe column- Curry powder-Vathal kulambu
Spices: 1 portion of Urad dal, 1 portion of toor dal, 1 portion of gram dal, 1 teaspoon of fenugreek/methi seeds, 1 handful of Dried curry leaves, 2 teaspoon of sesame/dil, 1 teaspoon of black pepper, 1/2 portion of Red chilies approximately 10 nos.
Roast all the ingredents and cool it. Grind it to a fine powder.
Recipe column- Curry powder-Kootu
Spices: 1 cup of Urad dal, 2 teaspoon of cummin, 1 teaspoon of black pepper,
Roast it in 1 teaspoon of oil.Do not allow cummin to burn do it carefully.
Allow it to cool and grind it in a mixer or a coffee grinder.Store it in an airtight container.
Shelf life for more than 1 month, but refregirate it for the aroma to last long.
Recipe column- Curry powder
Spices: 1 cup of corriender seeds, 1/2 cup of gram dal, 1 teaspoon fenugreek/methi seeds, 2 cups of red chilies approximately 25-30, 1 handful of dried Curry leaves(optional)-
To prepare dried curry leaves clean it and keep it in an open container in the refrigerator for 5 days.
Dry Roast all the ingredents seperately in a kadai or in an oven.Grind it into a fine powder in a mixer or a coffee grinder.Add 1 teaspoon of turmeric powder.Store it in an airtight container.
Shelf life for more than 1 month, but refregirate it for the aroma to last long say 6 months.
Sunday, February 3, 2008
Obesity can lead to diabetes and other serious health implications. So watch out
Ami tabh Baxi
I STUMBLED upon an interesting terminology at recent interaction with a leading endocrinologist of the Capital. He was talking about ‘diabesity’ — a term derived after studying the role of obesity in the spread of diabetes, in the backdrop of the fact that
The linkage evoked my curiosity. Not because it’s something new. Far from it. Traditional wisdom always had it that ‘You are what you eat’. What intrigued me was the conscious choice we prefer to indulge in: Putting taste before health, we first spend money buying greasy, fatty junk food, land ourselves with a host of health-related problems, including obesity, and then spend money on how to lose it by going to gyms and health clinics.
That’s no logic, folks. But a hard reality. Stats spell out the bulging problem: The prevalence of obesity in
So, what’s the bottomline, you may ask. Well, obesity is bad news as it causes a high risk of diseases such as diabetes, stroke and heart disease, among others. Studies also indicate that the likelihood of developing cancer is greater among those who weigh more than 35% above their ideal body weight.
Dr Ambrish Mithal, senior consultant, endocrinology at
Put simply, obesity is defined as the excess storage of energy in the body, in the form of fat. Overweight implies weighing more than a given standard level of height and weight. Body fat results from many factors such as diet, hormonal balance, genetic predisposition, physical exercise, basal metabolism and others. The condition, interestingly, strikes both young and old alike and children who are obese are at greater risk of becoming obese adults. Which means that the risk of falling prey to lifestyle diseases like diabetes is much higher in them.
Doctors already note a doubling of the prevalence of obesity, and diabetes, among children and describe it as the twin epidemics presenting the biggest public health challenge in the 21st century. Explaining the concept of Syndrome X — a condition where poor lifestyle and obesity make an individual vulnerable to diseases — Dr Mithal cautions that overweight people (body mass index of 25 and above) are also at an increased risk for diseases such as high blood pressure, hypertension, high blood cholesterol, dyslipidemia, insulin resistance, coronary heart disease, stroke, gout, osteoarthritis, obstructive sleep apnea and respiratory problems and poor female reproductive health. Another little known fact is that obesity may lead to psychological disorders such as stress which, in turn, makes people over-eat. This gives rise to social factors such as teasing and isolation which may contribute to depression and lead to loss of selfesteem. In fact, several studies conducted in
WHO has formulated an index for defining obesity. Known as the body mass index (BMI), it is based on a person’s height in meters and weight in kgs. This classification works for all persons except those at the extremes of height or muscle mass, where body proportions affect the calculation.
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