Avocados are high in fat; however, they contain heart healthy monounsaturated fats providing anti-inflammatory and antioxidant protection. The avocado inner flesh is a good source of the fatty acid alpha-linoleic acid. Avocados are rich in vitamin B6, pantothenic acid, folic acid, and vitamin E. They also provide the minerals magnesium (important for lower blood pressure!), copper and iron. Avocados also contain the anti-carcinogenic antioxidant glutathione, as well as the beta-sitosterols to promote lower cholesterol levels.

Avocados and Potassium

Now, here’s something I bet your didn’t know – Avocados have more potassium than bananas. Half a medium avocado contains 549 mg potassium, while one medium banana provides 451 mg.

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Arteries are made of muscle and tissues that allow them to be elastic and stretch. As blood pressure rises arteries are required to expand further to accommodate blood flow. High blood pressure leads to many health complications, including damage to blood vessels, the heart, and kidneys. If not treated, high blood pressure may contribute to a heart attack and death.

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Exercise, especially aerobic exercise, is beneficial for your cardiovascular system.

Here are 5 reasons to add physical activity to your everyday routine:

1. Decrease risk for breast and colon cancer

A study has found a 35% reduced risk of getting breast cancer in women who are regularly active. Physical activity also increases survival rate in women diagnosed with breast cancer. The Harvard Nurses’ Health Study shows walking three to five hours each week to decrease risk of death 50 percent. Physical activity has also been linked to reduced risk for colon and rectal cancers.

2. Increase your life span

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Blood pressure measures the force pushing against your artery walls when your heart beats and when it rests. The systolic pressure (top number) measures the pressure against your artery walls when your heart beats (contracts) and pushes blood throughout circulation. The diastolic pressure (bottom number) is the pressure against your artery walls when your heart relaxes (in between beats). High blood pressure is diagnosed when the pressure against artery walls is higher than normal. Another term for high blood pressure is hypertension.

4 Blood Pressure Categories

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Mushrooms are low in calories, low in fat, and rich in calcium and B vitamins.

Shiitake Mushrooms

A shiitake mushroom provides thiamin, riboflavin, niacin, 8 amino acids, and fiber. This mushroom also contains ergosterol, lentinan, lentinula edodesmycelium, and eritadenine, all of which are linked to potential health benefits.

Ergosterol is converted by sunlight to vitamin D.

Lentinan is a polysaccharide with an apparent link to block tumor growth, reduce cholesterol levels, and lower blood pressure.

Lentinula edodesmycelium has potential in the prevention and treatment of cancer, high blood pressure, hepatitis, and heart disease.

Eritadenine is believed to reduce cholesterol and fat levels by increasing their removal from the body.

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Two new studies showing contradictory results when it comes to omega 3 fatty acids and cardiovascular disease risk.

Study #1

Researchers compared the heart health and exercise capacity of 98 patients randomly divided between a control group receiving a placebo supplement and the test group supplementing 850-882 milligrams of the omega 3 fatty acids DHA and EPA. All study participants were diagnosed with early stage heart failure.

Continue reading ‘Omega 3′s – Do Omega 3′s Really Help Lower Cholesterol and Blood Pressure?’ »

As you work to lower high blood pressure, it’s important to limit the sodium in your diet. Current recommendations are to limit your sodium intake to 2300 mg per day or less. The new 2010 Dietary Guidelines will be released this year and it looks like sodium recommendations are going to be reduced even further to 1500 mg per day for all Americans (not just those with high blood pressure!).

Many studies repeatedly find significant decreases in systolic and/or diastolic blood pressure with a reduction in sodium intake.

Surprising sodium sources

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A study published in the Journal of Strength and Conditioning Research evaluated the impact of resistance training versus aerobic training on arterial blood flow.

Research to date has shown a significantly lower arterial distensibility (AD) after resistance training, but a higher AD after aerobic exercise. Arterial distensibility (AD) is a measure of blood vessel elasticity. For heart health it’s important that blood vessels are able to expand and contract to maintain a consistent healthy blood pressure.

The Study

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Quinoa (pronounced KEEN – wah) has become a hot commodity the past few months according to a National Restaurant Association survey.

What is quinoa?

Quinoa is not technically a grain, but the seed of a large plant called Chenoposium quinoa or Goosefoot plant. Quinoa is available in many colors (ivory, pink, red, white, brown, black) and forms (grains, flakes, cereals, pastas).

Nutrient Analysis

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Here are three simple tests to gauge your current flexibility level:

1. Lower Body Flexibility

• Sit on a chair with your back straight.
• Keep one foot on the floor and raise the other leg to be parallel to the floor.
• If you can raise your leg to thigh height without shift position or raising your other foot you have a decent range of motion in your lower body.

2. Upper Body Flexibility

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