Lowering Harmful LDL Cholesterol With Regular Diet Of Cashew Nut

Delicately sweet yet crunchy and delicious cashew nut is packed with energy, antioxidants, minerals and vitamins that are essential for robust health. Cashew, or “caju” in Portuguese, is one of the popular ingredients in sweet as well as savory dishes worldwide. Botanically, cashew is an average sized tropical evergreen tree belonging to the Anacardiaceae family, in the genus: Anacardium. Scientific name: Anacardium occidentale.

The cashew tree is native to Brazil’s Amazon rain forest. It spread all over the planet by Portuguese explorers and today, it is cultivated at commercial scale in Brazil, Vietnam, India and in many African countries. Cashew tree bears numerous, edible, pear shaped false fruits or “accessory fruits'” called "cashew apples." Cashew nut which actually is a “true-fruit”, firmly attaching to bottom end of cashew-apple, appearing like a clapper in the bell. Botanically, this tiny, bean shaped, grey “true fruit” is a drupe, featuring hard outer shell enclosing a single edible kernel known commercially as “cashew nut.” 

Cashews are high in calories. 100g of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phyto-chemicals that help protect from diseases and cancers. They are rich in “heart-friendly” monounsaturated-fatty acids like oleic, and palmitoleic acids. These essential fatty acids help lower harmful LDL-cholesterol while increasing good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.  

Cashew nuts are abundant sources of essential minerals. Minerals, especially manganese, potassium, copper, iron, magnesium, zinc, and selenium are concentrated in these nuts. A handful of cashew nuts a day in the diet would provide enough of these minerals and may help prevent deficiency diseases. Selenium is an important micronutrient, which functions as a co-factor for antioxidant enzymes such as Glutathione peroxidases, one of the most powerful antioxidants in the body.  

Cashews are also good in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). 100 g nuts provide 0.147 mg or 32% of daily-recommended levels of pyridoxine. Pyridoxine reduces the risk of homocystinuria, and sideroblastic anemia. Niacin helps prevent "pellagra" or dermatitis. Additionally, these vitamins are essential for metabolism of protein, fat, and carbohydrates at the cellular level. 

Cashews can be enjoyed as a snack as they are. They can also be eaten salted or sweetened. Cashews are nutty yet pleasantly sweet in taste. They can be relished as a garnish in various kinds of sweets and desserts. Cashews, along with almonds and other dry fruits, are being used in savory rice dishes hyderbadi-biriyani, rice-pulao etc, and in curry (kaaju-shahi-paneer) preparations in Indian, Persian, Pakistani, and Middle-Eastern regions. 

Split or crushed cashew along with almonds, pistachio is often sprinkled over desserts, particularly sundaes, and other confectionary to enhance flavor. The nuts are widely employed in the confectionery, as an addition to biscuits, sweets and cakes. "Cashew apples" are among popular fruits; eaten on their own in many regions around the world. They are also being used to prepare healthy drinks. 

Even though cashew nuts are considered as fats, it contains good cholesterol. So contrary to popular belief, those who eat cashews at least twice a week gain less weight when compared to those who eat less. Selenium, copper, magnesium etc. act as co-factors for many enzymes. Cashew nuts help in growth and development of nucleic acid synthesis and digestion. Cashew nuts are rich in vitamins like riboflavin, pantothenic acid, thiamin, niacin etc.  

Copper is the mineral which helps your hair get that color. So if you take cashews which are full of copper content, you can get that black hair that you always wished for. Like calcium, magnesium is also important for bone health which is the main content in cashew nuts. Magnesium is stored on the bones surface which prevents calcium from entering the nerve cells and thus keeps the blood vessels and muscles relaxed. Insufficient amount of magnesium can lead calcium to enter the blood vessels leading them to contract. It also leads to high blood pressure, migraine headache etc. 

Cashew nuts help our body to utilize iron properly and eliminate free radicals which cause health problems. Cashew nuts have the ability to filter Sun’s UV rays and protect us from macular degeneration. Now that you know the health benefits of Cashew nuts, ensure that you eat a few once every week I am sure you already love them.

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Faulty Sperm Could Cause Miscarriage

Researchers from the United Kingdom (UK) say multiple miscarriages may be linked to the poor quality of a man’s sperm. According to a new study published in the journal ‘Clinical Chemistry,’ compared to men whose partners had not experienced miscarriages, the sperm of those involved in the study had higher levels of DNA damage. 

Until recently, recurrent miscarriage was thought to be caused by health issues with the mother, such as infection or immune problems, but the lead author of the study said sperm health may also have a role. The lead author of the study came from Imperial’s Department of Medicine in the UK Dr. Channa Jayasena, said: “Traditionally, doctors have focused attention on women when looking for the causes of recurrent miscarriage.

The men’s health — and the health of their sperm, wasn’t analysed. “However, this research adds to a growing body of evidence that suggests sperm health dictates the health of a pregnancy. For instance, previous research suggests sperm has an important role in the formation of the placenta, which is crucial for oxygen and nutrient supply to the foetus.”

The study team hoped these findings may open new avenues to finding treatments to reduce the risk of miscarriage. A miscarriage is an event that results in the loss of a foetus during early pregnancy. It’s also called a spontaneous abortion. It typically happens during the first trimester, or first three months, of the pregnancy. Miscarriage, typically happens during the first trimester, or first three months, of the pregnancy.

Symptoms include fluid, blood or tissue passing from the vagina and pain in the stomach or lower back. It’s also common to feel sadness or grief. 

Unfortunately, the miscarriage process can’t be reversed once it has started. However, medication or procedures such as a dilation and curettage can prevent certain types of complications. In addition, counselling and support are widely available. 

The researchers investigated the sperm quality of 50 men whose partners had suffered three or more consecutive miscarriages.

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Do Calories Matter On A Keto Diet?

Do calories really matter on a keto diet? The following article from HVMN gives insights  into the nature of calories, how they are used by the body and the relationship between calories and keto diets amongst other related issues.

The ketogenic diet first gained fame through its effectiveness for weight loss. The high-fat, low-carb diet promotes nutritional ketosis–a normal metabolic state marked by moderate levels of ketones in the blood. The idea with carb restriction in terms of weight loss is that it prompts the release of body fat to be burned or converted to ketones for energy (extra dietary fat also contributes to ketone production).

For decades, much of dieting focused on counting caloric intake. But not keto.

Let’s explore why you should be paying more attention to the types of food consumed instead of that little number on the back of a nutrition label.

Are All Calories Created Equal?

The question sparking hot debates in scientific circles!

The first law of thermodynamics (or the law of conservation of energy) states that energy cannot be created or destroyed. When applied to weight control, this law translates to the basic formula:

weight gain = energy (calories) in - energy (calories) out

This traditional viewpoint argues that the food eaten is unimportant–a calorie is a calorie. To lose weight, create a calorie deficit by either eating less or burning more. To gain weight, increase calorie intake.

The opposing viewpoint maintains that calories still count, but the type of food consumed has a trickle-down effect on the amount of energy expended, and what foods the body craves. It takes way more energy to process and store protein than it does carbohydrate or fat–this is called the thermic effect of food. Essentially, one burns more energy dieting protein because it requires more energy for the body to process. In one study, twice as much energy was expended after meals on a high-protein diet versus a high carbohydrate, low-fat diet.

Another study compared the effects of three diets differing in macronutrient (carb, fat, protein) composition on energy expenditure during weight loss maintenance. Weight loss causes resting energy expenditure (metabolic rate) to go down, which predisposes to weight regain. Results of the study showed that the very low-carb (and highest protein) diet had the LEAST effect on reducing resting energy expenditure following weight loss.

The loss of energy as heat through the thermic effect of food is consistent with the second law of thermodynamics, which states that some energy is always lost in any chemical reaction. The idea that “a calorie is a calorie” defies this law.

Hormonal changes associated with different types of food are also important. Diets high in carbs cause increased secretion of insulin, meaning elevated insulin levels, meaning more fat storage. Low insulin promotes fat burning.

It seems obvious that the type of food consumed can affect energy expenditure and fat loss. Staying away from processed foods made with refined starches and added sugar is, “the road map to reducing the obesity epidemic in the United States,” said Dr. Dariush Mozaffarian, a cardiologist and dean of the Friedman School of Nutrition Science and Policy at Tufts University.

Food reward regions in the brain programmed much of this physical dependence on processed foods and refined starches. But the body can reverse it. Acute bouts of aerobic exercise have been shown to significantly suppress appetite and hunger while increasing satiety and fullness. Exercise in the form of resistance (weight) training can enhance insulin sensitivity, which results in reduced insulin secretion. Less insulin helps bodies favor fat burning over fat storage.

At its core, weight loss results from burning more calories than you consume. But the macronutrient composition of those calories is also vital. Different foods have substantially different metabolic and hormonal effects on the body. So what’s eaten (and how calories are expended) can change how much you eat and whether those calories are burned or stored.

Not all calories are created equal.

Keto and Weight Loss

It almost sounds counterintuitive at first; can a high-fat diet promote weight loss?

A review of 13 randomized controlled trials (1,415 patients) found that people on the ketogenic diet lost significantly more weight than people on low-fat diets. They also kept the weight off for 12 months or more. While the diets in these studies contained no more than 50 grams of carbohydrate (a typical keto diet plan), low-carb diets with more generous amounts of carbohydrate (≥ 120 gm/day) showed similar results (more weight loss with low-carb than low-fat) in a review of 17 randomized controlled trials. More recently, type 2 diabetics lost 12% of their body weight after one year in diet-induced ketosis.

Untold secrets of the keto diet

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“Weight loss from low-carb diets is mostly water weight,” some will argue. Initially, there’s definitely water loss from glycogen depletion, but studies have demonstrated that weight loss from a keto diet lasting a few weeks or longer is predominantly fat.

So how is the keto diet so effective at promoting major weight loss?

There are two theories.

Metabolic Advantage

According to one hypothesis, low-carb diets have a distinct “metabolic advantage” over diets with higher carbohydrate content when the amount of calories consumed are the same. This metabolic advantage is essentially an increase in the expenditure of energy (calories) on the low-carb diet. Factors that may account for this higher rate of calorie burning include:

1. Higher energy costs associated with high thermic effect of protein. Greater protein intake on the keto diet is more energetically costly. When carb intake is low, protein is used to make glucose via a process called gluconeogenesis. The energy cost for this is estimated to be ~ 400 to 600 calories/day from a simple diet change.
2. Increased ability to burn fat. Keto-adaptation more than doubles the rate of fat burning compared to a high-carb diet. In addition, lower levels of insulin trigger fat burning, reduce fat storage, and increase lean mass.

Published studies established the metabolic advantage of low-carb diets^. A recent pilot study–though flawed and biased against low-carb eating–showed a significant increase in energy expenditure (100-150 calories/day) associated with a ketogenic diet. If sustained, this would lead to ~ 10 to 15 pounds of fat lost, or not gained, over a year.

Appetite Suppression

A common symptom of the ketogenic diet is appetite suppression. This feeling of fullness associated with the state of nutritional ketosis may be linked to a higher intake of protein and fat.

Ketosis suppresses ghrelin–a hormone that increases hunger, while high levels of the ketone beta-hydroxybutyrate may act directly as a satiety signal. Exogenous ketosis induced by HVMN Ketone, a ketone ester drink, also decreases appetite and ghrelin. If you're looking for a fasting aid, HVMN Ketone is the perfect tool. Our flagship product puts you into nearly immediate ketosis without the need to diet or fast for weeks–try it here.

While both appetite suppression and higher energy expenditure likely play a role in low-carb weight loss, they may not always act independently. For example, the increase in body temperature resulting from the greater energy cost of higher protein consumption translates into feelings of satiety.

Should You Count Calories on Keto?

It’s more about the type of calories than the amount.

Long-term underlying metabolic issues, such as insulin resistance, have not been resolved with calorie-counting diets. This failed, traditional approach of calorie deprivation has been used for decades while obesity rates continue to soar. The vast majority of overweight people are unable to lose weight and keep it off.

Counting calories does have some benefits. It may be useful on keto for people who are still not getting results. These individuals may be unknowingly consuming too many fats, such as coconut oil, in order to increase ketones. Tracking calories may offer a reality check on what normal portion sizes look like.

In general, strict control of calorie balance is unnecessary on the ketogenic diet. The keto diet is consistent with the foods we were designed to eat. A diet low in starchy/sugary carbs and favoring proteins and fats, along with fiber-rich vegetables, was the mainstay for humans for thousands of years.

Proteins and fats promote satiety and help control blood sugar to reduce cravings. Resting metabolic rate increases somewhat, and does not continue to spiral downward as the body sheds excess fat. As you become more keto-adapted, calories burn at a higher clip. Elevated levels of ketones (beta-hydroxybutyrate) even reduce inflammation, whether introduced endogenously through diet or exogenously through HVMN Ketone.

Body weight is self-regulated on the keto diet by emphasizing the types of food over quantity of food consumed. This is the best approach to reducing obesity, as well as related disorders such as diabetes and cardiovascular diseases. 

HVMN is an organization that  researches and presents articles discussing health, nutrition and diet among other topics related to human optimization.

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Regulate Your Blood Pressure With Regular Diets Of Watermelon

Despite popular belief that watermelon is made up of only water and sugar, watermelon is actually considered a nutrient dense food, a food that provides a high amount of vitamins, minerals and antioxidants for a low amount of calories. Watermelons have become synonymous with summer and picnics, and for good reason. Their refreshing quality and sweet taste help to combat the heat and also provide a guilt-free, low maintenance dessert for kids and adults alike to enjoy.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like watermelon decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.

The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is vitamin C, found in many fruits and vegetables including watermelon. A study published by the American Journal of Hypertension found that watermelon extract supplementation reduced ankle blood pressure, brachial blood pressure and carotid wave reflection in obese middle-aged adults with prehypertension or stage 1 hypertension and that watermelon extract improved arterial function.

As an excellent source of the strong antioxidant vitamin C as well as other antioxidants, watermelon can help combat the formation of free radicals known to cause cancer. Lycopene intake has been linked with a decreased risk of prostate cancer prevention in several studies. Watermelon, because of its water and fiber content, helps to prevent constipation and promote regularity for a healthy digestive tract.

Made up of 92% water and full of important electrolytes, watermelon is a great snack to have on hand during the hot months to prevent dehydration. Choline is a very important and versatile nutrient in watermelon that aids our body in sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

Watermelon and watermelon juice have been shown to reduce muscle soreness and improve recovery time following exercise in athletes. Researchers believe this is likely do to the amino acid L-citrulline contained in watermelon. Watermelon is also great for your skin because it contains vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

One cup of diced watermelon (152 grams) contains 43 calories, 0 grams of fat, 2 milligrams of sodium, 11 grams of carbohydrate (including 9 grams of sugar) and 1 gram of fiber. One cup of watermelon will provide 17% of vitamin A, 21% of vitamin C, 2% of iron and 1% of calcium needs for the day. Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine.

Look for a watermelon that is firm, heavy and symmetrical without soft spots or bruising. Place diced watermelon and a few ice cubes in a blender for a cold refreshing treat that's perfect for rehydrating after exercise or a day in the sun. Jazz up a boring salad by adding watermelon, mint and fresh mozzarella to a bed of spinach leaves. Drizzle with balsamic.

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health. Have you enjoyed reading about the potential health benefits of watermelon? It would be wise to consider using watermelon as your "snacks," especially during hot seasons.

Watermelon is easily available in almost every part of the world. Even in Asia and Africa, where it is not grown by pizzant farmers for their daily diets, Watermelon could be found in cities. Over the years, Watermelon has come to be the much needed fruit that is almost equivalent to water in terms of helping the body to regain water after a hot exposure.

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How Christmas Can Raise Risk Of Heart Attack

For those who do not know the real essence of Christmas, there is a possible risk of heart attack due to unnecessary emotional attachment to the celebration which ironically does not have a Christian foundations. As the yuletide season approaches, researchers in Sweden have alerted the world community about numerous events around Christmas and New Year, saying that acute experience of anger, anxiety, sadness, grief, and stressful activities associated with Christmas increase the risk of a heart attack.

According to the findings of an observational study published in the ‘British Medical Journal (BMJ), a person’s risk of heart attack spikes during most holidays and peaks at around 10p.m on Christmas Eve. Compared with days in the two weeks before and after Christmas, the risk of heart attack was 15 per cent higher on Christmas Day and 37 per cent higher on Christmas Eve.

Similarly, the study found a 20 per cent increased risk for heart attack on New Year’s Day, and a 12 per cent increase during Midsummer, a mid-June Swedish holiday with vaguely pagan overtones during which the drinking and dancing never stop and the sun never sets.

The senior author, Dr. David Erlinge, who is head of the Cardiology Department at Lund University in Sweden, said that the holidays have special stresses — travel, difficult relatives or friends, complicated preparations for guests, extra physical activity and, of course, eating and drinking too much. According to Erlinge: “Every heart attack for 16 years in the whole country is in it. It’s reality,”, he said, adding that it was a big study, not a sample.

The scientists believe Christmas Eve (and other holidays) are times when people experience emotional stress, and that likely affects heart health — although they are only speculating. “We do not know for sure but emotional distress with acute experience of anger, anxiety, sadness, grief, and stress increases the risk of a heart attack.

Excessive food intake, alcohol, long distance traveling may also increase the risk,” Erlinge said. The researchers said people could avoid unnecessary stress, take care of elderly relatives with risk of heart problems and avoid excessive eating and drinking during this period. The research team studied 283,014 heart attacks between 1998 and 2013 that were documented in a registry that included the date and time when symptoms started.

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Grapes: Natures Formidable Defence Against Cancer

From red, green and purple grapes to seedless grapes, grape jelly, grape jam and grape juice. And don't forget wine and raisins! This popular fruit's history goes back as far as 8,000 years, when grape vines were first cultivated in what is now the Middle East. It may surprise you to hear that the humble grape is actually considered to be a berry. Seventy-two million tons of these berries are grown each year worldwide, with most of them being used to produce wine - 7.2 trillion gallons of wine per year, to be exact.

The portability, texture, flavor and variety of grapes have made them a popular finger food in countries all over the world. The potential health benefits of consuming grapes are numerous, with past studies associating them with prevention of cancer, heart disease, high blood pressure and constipation. Though not as sweet tasting to the buds as their relatives - oranges and tangerines - grapes are consumed by most people in the world chiefly for their health benefits. 

Grapes contain powerful antioxidants known as polyphenols, which may slow or prevent many types of cancer, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon. The resveratrol found in red wine famous for heart health is a type of polyphenol found in the skins of red grapes.

The flavonoid quercetin is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol in animal studies. Quercetin may have the additional bonus of anti-cancer effects; however more studies are needed using human subjects before these results can be confirmed. The high polyphenol content in grapes may also reduce the risk of cardiovascular disease (CVD) by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms.

The fiber and potassium in grapes also support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, MD, MS, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St Thomas Hospital in Tennessee. In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).

Potassium has many benefits for the body. It may be that a low potassium intake is just as big of a risk factor in developing high blood pressure as a high sodium intake. Because of their high potassium content, grapes are recommended to those with high blood pressure to help negate the effects of sodium in the body. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation for potassium.

Eating foods that are high in water content like grapes, watermelon and cantaloupe can help to keep you hydrated and your bowel movements regular. Grapes also contain fiber, which is essential for minimizing constipation. Because of the anti-inflammatory effects of quercetin, consuming grapes may help to alleviate symptoms of allergies including runny nose, watery eyes and hives. There have been no human studies done to prove this theory. 

A few studies have shown promise that resveratrol can protect against diabetic neuropathy and retinopathy, conditions caused by poorly controlled diabetes where vision is severely affected. One study in which diabetic rats were treated with resveratrol for two weeks found that it reduced the effects of neural changes and damage associated with diabetic neuropathy.

The average serving size for grapes is about one cup, or 32 grapes. As a useful measure, you can use the size of your fist to estimate the proper portion size for grapes. One cup of red or green grapes contains 104 calories, 1.09 grams of protein, 0.24 grams of fat, 1.4 grams of fiber, 4.8 milligrams of vitamin C, 10 micrograms of vitamin A, 288 milligrams of potassium, 0.54 milligrams of iron and 3 micrograms of folate.

Grapes are high in water content and good for hydration. High water-content fruits and vegetables are nutrient dense, meaning they provide a large amount of essential nutrients while containing few calories. Grapes contain 70 mgs of fluid per cup. Grapes are high in antioxidants important for eye health such as lutein and zeaxanthin, and red grapes contain the phytochemical resveratrol in their skins, the antioxidant synonymous with wine known to lend protection from several chronic diseases and conditions.

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