Women_Health_and_Fitness_Magazine_October_2016

PHOTOGRAPHY: THINKSTOCK

CHOLESTEROL TWIST

The ‘good cholesterol’ health pros have long considered

that an ally in preventing stroke and heart disease

could increase premature death risk according to a

study at Washington University School of Medicine.

While at moderate levels HDL reduces risk of premature

death, too much is as bad as too little according to the

study research.

USE IT:Before you launch a mission to increase

HDL, get your levels checked. More is not better. If you

are low, load up on these HDL-friendly foods.

36

Ifyouwanttoreducesugar,

sodium and saturated fat

intake, tap water may help.

Inastudypublishedinthe

Journal of Human Nutrition

and Dietetics,peoplewho

increased their consumption

of plain water by one, two or

three cups daily decreased

dailyenergyintakeby68to

205 calories. Sugar intake

naturallyfellbyamassive

seven to 21 milligrams daily.

SUGAR

REHAB

They’ve been linked to flatter tummies, better skin

and balanced thinking, but now probiotics have

been pegged as heroes against hypertension. In an

analysis of nine studies, Griffith Health Institute

and School of Medicine researchers found that

consuming probiotics for at least eight weeks

correlated with modest declines in both systolic

and diastolic blood pressure.

USE IT:Findaprobioticwithadailybacteria

volume of at least 109 colony-forming units (CFU),

as probiotics with multiple bacteria lowered blood

pressure more than those with a single bacteria.

BREAKFAST FAIL

The classic milk, cereal and toast brekkie could be harder

on your kidneys than bacon and eggs according to

research implicating phosphates added to cereal products

with kidney stress. The phosphates added to flakes are

also added to milk, pancake and quick bread mixes, and

processed cheeses cause larger spikes in blood phosphorous

than naturally occurring phosphates such as those in fish,

researchers reported in the American Journal of Clinical

Nutrition. Too much phosphate stiffens blood vessels,

compromises bone strength and can enlarge the heart.

The percentage higher melanoma risk was in people who consumed citrus fruit or juice at least

1.6 times daily compared to less than twice a week in a study published in the Journal of Clinical

Oncology. The furocoumarins found in citrus fruits – fresh OJ and whole grapefruits in particular –

increase skin’s sensitivity to sunlight, including melanoma-causing ultraviolet (UV) rays, researchers

said. They advised avid citrus consumers to avoid prolonged sun exposure rather than ditch fruit.

PROBIOTIC

pressure

» HIGH-FIBRE FRUIT

» FATTY FISH

» FLAX

» NUTS

» CHIA

» OLIVE OIL

» BEANS AND

LEGUMES

» WHOLE

GRAINS

EAT

first word