Health News

Pistachios may help reduce diabetes risk

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For people who may be headed for type 2 diabetes, regularly eating pistachios might help turn the tide, according to a new trial from Spain.

People with so-called prediabetes have blood sugar levels higher than normal but not yet in the diabetes range. If they do nothing, 15 to 30 percent will develop diabetes within five years, according to the U.S. Centers for Disease Control and Prevention.

In the new Spanish study, people with prediabetes who ate about two ounces of pistachios daily showed significant drops in blood sugar and insulin levels and improvements in insulin and glucose processing. Some signs of inflammation also dropped dramatically.

Although the trial specifically involved pistachios, many previous studies have found encouraging evidence that eating nuts may be linked to a lower risk of heart disease and lower cholesterol, the authors write in Diabetes Care.

The study team divided 54 prediabetic adults into two groups. Both groups were instructed to keep to a calorie-regulated diet with 50 percent of energy from carbohydrates, 35 percent from fat and 15 percent from protein, using provided menus and seasonal recipes.

One group was given 57 grams of pistachios, about two ounces, daily to add to their diets. To match those calories, the comparison group added olive oil and other fats for the four months of the study.

By the end of the study, fasting blood sugar levels, insulin and hormonal markers of insulin resistance had decreased in the pistachio group while they rose in the comparison group.

Participants’ weight did not significantly change by the end of the study in either group. But glucose-use by immune cells involved in inflammation, as well as circulating inflammatory signaling molecules both dropped in the pistachio group, the authors note.

“Although pistachios were examined in this work, I believe that any beneficial effects on glucose metabolism are shared by all nuts, as they have a general composition with lots of bioactive compounds liable to beneficially affect biological pathways leading to insulin resistance and diabetes,” said Dr. Emilio Ros, director of the Lipid Clinic of the Endocrinology and Nutrition Service at Hospital Clínic in Barcelona. He was not part of the new study.

Researchers from the Universitari Hospital of Sant Joan de Reus, in Reus, and the Instituto de Salud Carlos III in Madrid collaborated on the trial, which was funded by American Pistachio Growers and Paramount Farms.

“The nut industry always supports clinical or experimental studies with their nuts, otherwise no such studies would be carried out,” Ros told Reuters Health by email.

He believes the evidence is strong enough for people with prediabetes to add pistachios, or other nuts like peanuts, to their diet, and recommends about “a handful” per day, or around one serving.

“This particular study builds on previous research on pistachios,” said Dr. Joan Sabate, professor of nutrition and epidemiology at the School of Public Health at Loma Linda University in California.

Sabate has also researched nuts, principally walnuts, but was not involved in the new study.

“There are some indications that eating pistachios on a regular basis lowers fasting glucose and lowers insulin and hormone ratio, which is particularly relevant in prediabetic subjects because unless they do a change in lifestyle they will end up being diabetic,” he told Reuters Health by phone.

“So the fact that eating nuts on a regular basis seems to improve some of the critical parameters is very relevant.”

Results with almonds and walnuts have been similar, he said.

Pistachio allergies are rare, but nut allergies generally would be the only deterrent to adding them to the diet, Ros said.

Typically people with prediabetes are adults so they already know if they have a nut allergy, Sabate said.

Pistachios are very rich in energy, he noted, so it would be better to incorporate the nuts into the diet without increasing your total calorie intake.

Source: foxnews.com

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New Age Stress Buster That Reduces High Blood Pressure

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Researchers have observed the new mindfulness-based stress reduction (MBSR) technique of reducing high blood pressure or hypertension has some positive changes on patients.

MBSR technique builds on recent research findings that a positive attitude towards life, keeping the mind free of too much stress, anxiety and following simple tips to de-stress and relax play a crucial role in curbing high blood pressure.

Traditionally hypertension and high blood pressure are treated with medication, lifestyle changes and diet.

According to a study by the Case Western Reserve University’s School of Medicine, the new MBSR technique was tried on a sample of about 100 patients aged between 30-60 years with pre-hypertension and high blood pressure, who were not under medication.

These patients were required to go through body scan exercises, meditation and yoga for a period of 45 minutes six days a week. The mindfulness-based stress reduction program also included discussions on stress related topics and assignments to track the patient’s mood and anxiety levels.

The researchers of the MBSR study noticed a considerable reduction in the primary conditions and resulted in a 4.8-mm Hg reduction in systolic blood pressure (SBP) and a 1.9mm Hg reduction in diastolic blood pressure (DBP).

Many more trials must be conducted to further evaluate the effectiveness of the mindfulness-based stress reduction technique, as it could have other applications for multiple maladies. Richard Josephson of Case Western Reserve University’s School of Medicine said, ‘This was one of the first prospective randomized trials of MBSR as a nonpharmocologic treatment option.’

Source : medindia.net

Top Ten Facts About Diabetes

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1. Diabetes is a silent epidemic and according to WHO there are 246 million people in the world living with diabetes. This is almost 6% of the world’s adult population.

2. Diabetes in Asians is five times the rate of the white population

3. India is the diabetes capital of the world. It is estimated that currently there are 40 million people with diabetes in India and by 2025 this number will swell to 70 million. This would mean every fifth diabetic in the world would be an Indian.

4.Central obesity or apple shape of the body and insulin resistance is the main reason for diabetes increase in Indians

5. Diabetes causes 6 deaths every minute and one in 20 deaths in the world is due to the condition. Every year it is estimated that 3.2 million people in the world die due to the diabetes or its related causes.

6. Diabetes is an important ‘silent killer disease’ as there is usually no early symptom of the disease. The commonest early symptom is feeling thirsty

7. Almost 90 to 95% of diabetes is of type 2 or maturity onset type; that affects people in their middle age. Type 1 or juvenile diabetes affects 70,000 children under the age of 15 years every year.

8. The major cause of increase in the incidence of diabetes is a sedentary lifestyle. Exercise and diet can either reduce or delay the incidence of diabetes by over 50%.

9. Diabetes is the number one cause of kidney failure in the world. Besides this every year it is responsible for 5% or 5 million blindness in adults and one million limb amputations. Diabetes is also an important cause of heart disease, stroke and cataract.

10. The current cost of treating diabetes and its complications in the world is estimated as US $ 215-375 billion. The disease is growing fastest in developing countries where there are more people in the lower and middle-income group.

Source: medindia.net

Amazing: Peach Kernels Kill Breast Cancer Cells

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American scientists came to this significant discovery after testing laboratory mice.

“First, we implemented cells infected with breast cancer under the skin of laboratory mice,then we tested them using peach extract. We noticed some positive effect in just few weeks, which means peaches destroyed the metastasis and stopped the disease”, said dr Luis Cisneros – Zevallos, who was leading the project.

Scientists calculated the doses used in mice, and used the same in people, which led to the conclusion that the consumption of two to three peaches each day would provide the same effect in people.

In western countries breast cancer is the most common cancer diagnosed in women, and according to the latest statistics, last year only in the US there were 232 000 women diagnosed with breast cancer.

“The importance of this discovery is huge, because it shows the power some natural compounds have in the fight against this life-threatening disease, in this case the phenolic compounds found in peaches”, explains Dr. Luis.

It Is Important To Eat The Whole Fruit, Not Just Its Juice

What is important is the fact that by consuming peach juice only you will not get the same effect.

“It is important to eat the whole fruit”, adds Ian Marber, nutritionist, and advices people to consume a variety of fruits and vegetables as much as they can.

Source : http://www.healthyfoodhouse.com

Constant Worrying Can Cause Short Term Memory Loss

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Constantly stewing over a problem can lead to excessive release of cortisol in the brain which can cause short-term memory loss or mental disability, says a study.

Cortisol, also referred to as ‘stress hormone’ is a steroid hormone produced by the adrenal gland. It is a hormone released in response to stress.  Cortisol at optimal levels is needed for survival, but an abnormal release of the hormone can lead to memory impairment and mental health problems.

A new study by the University of Iowa researchers has associated high levels of cortisol with slow and steady synapses loss in the prefrontal cortex, the brain region responsible for short-term memory.

Synapses are the connections between neurons that help us in processing, storage and recall of information. Prolonged and constant exposure to cortisol causes shrinkage and eventual disappearance of these synapses.

“Stress hormones are one mechanism that we believe leads to weathering of the brain,” according to Jason Radley, assistant professor in psychology.

Besides, chronic stress also stimulates chemical imbalance in the brain which makes it more prone to mental ailments, such as short-term memory loss and dementia. White matter structure defects can also cause depression, bipolar disorder, schizophrenia, obsessive-compulsive disorder and post-traumatic stress disorder.

Neuroscientists have also identified a link between anxiety and brain defects.  While low anxiety levels can affect memory recalling capacity of the brain, high anxiety levels can lead to white matter development that can in turn result in brain defects.

A study published by the National Institutes of Health called “White Matter in Learning, Cognition and Psychiatric Disorders” features the brain’s production of white matter and how it influences the development of a variety of disorders.

According to Rachel Anderson, the research lead, and Radley, short-term memory disabilities linked to cortisol start arising around age 65.

However, researchers reminded that cortisol is only one of the many factors responsible for memory loss and mental decline as we grow old.

Brain degeneration is also linked to sleep deprivation in older adults and drinking in excess of two and a half drinks per day can cause more memory loss and cognitive impairment than in people who drink within limits or who don’t drink at all.

Although, the study is only preparatory, the findings have laid the groundwork for treating short-term memory loss by decreasing levels of cortisol.

Source: medindia.net

Amazing Benefits and Uses Of Kiwi

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Kiwi is a rare fruit that has countless health benefits. Kiwi or Chinese gooseberry is a native fruit of China. In China, people use Kiwi for several nutritional and medicinal uses. However, the fruit became popular in New Zealand and the people of this country started cultivating the fruit in large quantities. It is also said that the fruit got its name Kiwi from the land of New Zealand.

Benefits Of Kiwi For Skin

1.Kiwi is a delicious fruit that contains several rare nutrients. It is a rich source of antioxidants, Vitamin C, and E. These nutrients are essential for a healthy and glowing skin.

2.Kiwi contains antioxidants and dietary fibers. The fruit act as a natural laxative that helps the body in removing all the wastes and toxins. This in turn makes the skin clearer and more beautiful.

3.Kiwifruit contains lots of Vitamin E which helps in keeping the skin soft and moist. Vitamin also aids in regeneration of cells which in turn makes the skin youthful and flexible.

4.The fruit is a rich source of Vitamin C which helps in the formation of collagen. Collagen repairs the skin and helps it to recover from cuts and wounds. It also makes the skin soft, supple and moist.

5.Kiwi contains omega-3 fatty acids which protect the skin from a wide range of disorders. It also protects the cell membranes of the skin.

6.A mixture of kiwi pulp and lemon juice can act as a nutritious face pack. Apply this mixture and let it stay for 10 to 15 minutes. This treatment is excellent for reducing sebum production.

7.For a glowing skin prepare a blend of avocado (1/2), kiwi and honey (1 teaspoon). Mix these ingredients and apply the mixture on your skin. After 10 to 15 minutes rinse off with cool water.

8. The antioxidants in kiwi kill the free radicals and reduce the intensity of aging signs like dark spots, wrinkles and fine lines.

9. Kiwi is a rich source of anti-inflammatory agents and AHAs. This prevents the skin from acne, boils, pimples, zits and abscess.

10.Kiwifruit contains amino acids that protect the skin from sun damage.

11.The vitamins and nutrients in kiwi help the skin in renewing its cells. Hence, eating kiwi can make your skin moist and youthful.

12.Make a pulp of a ripe kiwi fruit and add some yoghurt to it. Mix it well and gently rub it on your face. Wash your face after 15 minutes. This will allow the nutrients to penetrate into your skin and nourish it from within.

13.Kiwi fruit contains Vitamin C that helps in lightening your skin tone. You can make a natural scrub by mixing kiwifruit pulp, lemon juice, oatmeal and kiwi seed oil. This scrub can help your skin in getting an even tone.

14.Kiwifruit peels can be used as a natural exfoliating agent. You can scrub your face with kiwi peels to get a flawless skin.

Benefits Of Kiwi For Hair:

1.Kiwifruit is rich in minerals like zinc, magnesium and phosphorus that improves hair growth and enhances blood circulation. It also contains Vitamin C and E which helps in reducing hair fall.

2.The vitamin C in the fruit helps in the formation of collagen. This enables the scalp to absorb more nutrients.

3.Kiwi seed oil contains omega-3fatty acids that prevent the hair from losing its moisture.

4.Kiwifruit is rich in copper. This helps the hair in preserving its natural color. It also protects the hair from premature greying.

5.Kiwifruit is rich in iron which helps in nourishing the hair. It promotes proper blood circulation in the scalp and thus it strengthens the hair from their roots.

6.Eating kiwi can help you in strengthening the hair and also the skin on your scalp. This in turn prevents the occurrence of dandruff and eczema. It also protects the scalp from inflammation.

Health Benefits Of Kiwi:

1.Fights Against Free Radicals: Kiwi contains Vitamin C which fights the free radicals and protects our body and skin from various diseases. Free radicals increase the risk of cancer and it also causes aging signs. Vitamin C neutralizes these free radicals and renders them useless.

2.Collagen Production: Vitamin C results in more collage formation. This makes the skin more elastic. Elasticity keeps the skin tight and intact. Thus kiwifruit prevents sagging of the skin.

3.Pre-Biotic Properties: Kiwi acts as a pre-biotic agent that nourishes the body and promotes easy digestion.

4.Weight Management: Kiwi contains lots of dietary fiber that promotes fullness. Kiwi is also a low-calorie fruit and hence it is best for people who are on a weight-loss regiment.

5.Prevents Asthma: Kiwi fruit can reduce the chances of getting asthma.

6.Pre-Natal Nutrition: Kiwifruit is good for pregnant women. The fruit contains certain ingredients that help in transferring the nutrients and vitamins from the mother to the child. This makes the baby healthy and well-nourished.

7.Regulates Diabetes: Kiwifruit has a low glycemic index. Hence, it is beneficial for diabetic people. Kiwi supplements are also recommended in this case.

8.Reduces Eye Disorders: Kiwifruit is helpful in reducing the instances of eye disorders caused due to muscular degeneration.

9.Anti-Oxidants: Kiwifruit contains lots of anti-oxidants that help our body in cell re-building.

10.Fiber Boost: Kiwifruit contains lots of dietary fiber. This helps in cleansing our system by promoting digestion.

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Supplements

If you cannot find kiwi fruits you can opt for kiwi supplements. Kiwi fruit supplements are available in capsule form. When kiwi fruits are heated and processed some of their nutrients are lost. However, the supplements contain 80% of the actual ingredients and hence they are effective.

Facts About Kiwi

Kiwifruits are harvested during the months of August to November. Kiwi is not a big fruit. It weighs around 4 ounces. Its fleshy part is creamy and has an invigorating flavor.

When you are buying kiwifruits check whether they are ripe enough. The outer part should be rough but it should yield to some gentle pressure. Avoid the fruits that have stains or cuts on them.

If you are purchasing raw kiwi fruits, you can store them along with bananas in order to ripen them quickly.
Kiwifruits would remain fresh in room temperature for around 4 to 5 days. However, if they are fully ripe then they won’t last so long. Ripe fruits should be kept in the refrigerator.  If you want the fruits to last for 5 to 6 months then wrap them in plastic bags that are perforated for ventilation. You can also get frozen kiwi, if you store it using ascorbic acid and sugar syrup. For making frozen kiwi, you should peel off its skin and store them in freezer.  Frozen kiwi would remain fresh for 7 to 8 months.

You should eat the kiwifruit after washing and peeling it nicely. However, the skin is considered to be an edible part that contains lots of fiber and nutrients. The inner fleshy part is quite smooth and it can be scooped out with a spoon. Alternatively, you can slice the fruit into pieces before serving. Once you peel the fruit, it should be taken without much delay. If you leave the fruit for too long it would become quite soft and watery. For this reason, if you are adding kiwi to salads, then add it just before serving.

Uses of Kiwi:

Kiwi fruit doesn’t look attractive and it has a rough and hairy exterior. However, inside the fruit lies its emerald green pulp that tastes somewhat like pineapples or strawberries. The fruit is quite delicious. Listed below are few ideas on different ways to serve this amazing fruit.

1.Kiwi fruit looks quite appealing with its emerald green flesh and small black seeds. Hence, it would look quite decorative when used alongside salads.

2.You can add kiwi fruit while preparing cereals, oatmeal, couscous and brown rice.

3. To add a bit of sweetness you can mix some pieces of kiwi to special cuisines of chicken or turkey. Kiwi can also be used as an additive for savory dishes.

4.Kiwi is often used in preparations like cheesecake, cake, jam, muffins, juice, jellies and syrup.

5.You can add well-cut pieces of kiwi to items like yoghurt, ice cream and custard.

6.Kiwi can be used with cantaloupe in order to prepare chilled soup.

7.Acitinidin is a compound found in kiwi which has the ability to tenderize certain meat products. For instance, you can marinate chicken pieces in kiwifruit juice for around 20 minutes in order to soften them.

8.Kiwifruit is used in New Zealand for making a delicious dessert known as Pavloa.

9.You can use kiwi fruit for making smoothie along with strawberries and yoghurt.

10.Add some sliced kiwifruit alongside grilled chicken, mixed greens, vinegar, olive oil and fat free feta to prepare a delicious salad.

11.Kiwifruit can be used as an additive to salsa sauce and chutneys that are often used as side-dishes to fried fish.

Are you concerned about your dry and saggy skin? Are you looking for a permanent remedy for your hair fall? If you are here to find a healthy solution for all your health and cosmetic problems, start with a fresh serving of kiwifruit. Kiwi is a rich source vitamin C and a wide range of rare nutrients that can make your skin healthy and bright. Kiwifruit also has countless health benefits including its role in strengthening hair and preventing hair fall.

Source: http://www.myhealthtips.in

30 ways to save your heart

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There aren’t too many ways to survive a bullet hurtling toward your heart. You could be wearing a Kevlar vest (unlikely), possess bona fide Matrix moves (even more unlikely), or watch in stunned silence as the hand of God reaches down and miraculously plucks the projectile out of the air (not gonna happen unless you’re in a Monty Python movie).
But there’s an upside to this depressing scenario. Actually, make that two. First, the lethal round you need to worry about moves quite slowly: It’s called heart disease. Second, you can count on at least 30 ways to survive it.
We’ve collected a whole slew of simple, effective strategies for safeguarding your heart health. You don’t have to adopt all of these lifesavers, but give each one a try to see if you can stick with it for the long haul. Who knows? You just might dodge a bullet.
Love Her Two Times
Men who have sex once a month or less have a risk of developing heart disease that’s 45 percent greater than that of guys who do it two or three times a week, a study in the American Journal of Cardiology reveals. Sex may protect your cardiovascular system like a clothed workout does, the researchers say.
Cross these 7 lustful experiences off the list to Improve Your Sex Life in 2014!
Work In Some Walnuts
They’re the alpha nuts in terms of alpha-linolenic acid, an omega-3 fat that fights inflammation, says Dr. Larry Santora, medical director of the Dick Butkus Heart and Vascular Screening Center in Orange, California. Yale researchers report that eating about a half cup of walnut halves a day can improve blood vessel function.
Keep the Beat
Tomorrow morning, before you fumble to find your slippers, find your pulse. Then log your beats per minute (bpm), says cardio-thoracic surgeon Dr. Pierre Theodore, vice chairman of the medical advisory board at Grand Rounds. Healthy guys should be at or below 70 bpm. If your rate rises higher for a week or more, call your doctor.
Heart disease is America’s No. 1 killer. But know what’s fact and fiction with these 5 Heart-Health Myths to Stop Believing.
Avoid Dirty Air
Inhaling ultrafine pollution particles can thicken the wall of your carotid artery, predisposing you to heart attacks, say University of Washington researchers. Particle levels peak in the early morning in winter, a study in Atmospheric Environment reports, so save outdoor runs or rides for the afternoon.
Be a Bean Counter
Pass on the potatoes and spoon out the legumes. People who ate 1 cup of fiber-rich lentils, beans, or chickpeas a day reduced their systolic blood pressure by 4 mm Hg after three months, according to a study in Archives of Internal Medicine. Add black beans to salads, cook lentils into a curry, or scoop an extra serving of pinto beans into chili.
Even if you have the will to eat more fiber, you almost certainly don’t have the way. Use this plan for smuggling more roughage into your life.
Come to Grips with BP
As little as four weeks of handgrip training can lower your blood pressure by about 10 percent, a meta-analysis in the Journal of Hypertension reports. The researchers say the exercise creates “shear stress,” which improves blood vessel function. Try four two-minute contractions with each hand. Rest for about a minute in between.
Start Scrambling. . .
. . .and stop thinking that eating eggs raises your LDL (bad) cholesterol. In fact, Brazilian research suggests a link between egg consumption and clearer coronary arteries. One guess is that the yolk’s payload of vitamins E, B12, and folate may be the key. Just stop at four eggs a day to limit the calories.
Research finds that weight-training improves the quality of your “good” HDL, lowering heart attack risk. Find out how to improve your cholesterol today.

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Run the Numbers
Choose an exercise to do weekly—say, a 2-mile run—and just afterward, log your time and your heart rate. Call your doc if you notice major changes—for instance, a heart rate of 185 bpm after a workout that typically takes you to 165 in the same time. That can signal an issue, like clogged arteries or a weakened heart, Theodore says.
Be a Breath Man
Stop and take a long, slow breath. Better yet, take six breaths in 30 seconds. Doing this can lower your systolic blood pressure by as much as 4 mm Hg within minutes, a study in Hypertension Research found. Some research suggests that if you practice this deep breathing consistently, the pressure-lowering effects can last over time.
Give your airways a break by avoiding these 5 Health Threats to Your Lungs.
Sweat Out Burnout
Don’t let your job be the death of you: Work-related exhaustion increases your heart disease risk, a study in Psychosomatic Medicine shows. So hit reset: In a Swiss study, men suffering from burnout slashed their symptoms by up to 57 percent by doing cardio exercise just two or three days a week.
Say F.U. to the Flu
On top of its virus-fighting powers, the flu vaccine nearly halves your risk of heart attack, suggests a study in the journal Heart. That may be because influenza triggers an autoimmune response that battles the virus but also produces inflammation that can clog arteries. Visit flushot.healthmap.org to find vaccination sites in your area.
Hit the Sack. . .
Compared with solid sleepers, insomniacs face a 45 percent increased risk of heart attack, according to a study from Norway. Just 30 minutes of exercise three times a week can boost your sleep. But be patient—the benefits can take months to kick in, say Northwestern University researchers.
. . .but Don’t Sleep In
There is such a thing as too much sleep: People who log 10 or more hours a night have an elevated risk of heart disease, according to a study in the journal Sleep. One explanation: Snoozing too much may be linked to weight gain and poor mental health. If you can’t keep your z’s in the healthy range (seven to nine hours), see your doc.
Go on a Trans Fat Fast
Columbia University scientists say you can significantly reduce your LDL-particle number (a marker of cardio risk) by cutting your trans fat intake by just 1 percent for a year. These fats are being phased out of many products, but they’re not gone. For example, they’re in butter-flavored Pop Secret popcorn and Land O’Lakes margarine.
Pig Out on Potassium
A CDC study found that consuming an extra 1,000 milligrams of potassium every day can reduce systolic BP. Bananas pack about 420 milligrams, and you can also find the mineral in sweet potatoes (540 milligrams per baked medium spud) and cooked yellowfin tuna (450 milligrams in a 3-ounce serving).
Charge Solar Cells
Scientists in Scotland found that 20 minutes of UV exposure can increase your body’s production of nitric oxide, which lowers blood pressure. You can soak up some sun for 10 minutes twice a week, but check with your dermatologist first if you’re fair-skinned or have had skin cancer, says Dr. Joshua Fox, of Advanced Dermatology P.C.
Try the Silent Treatment
For each 10 decibels of traffic noise near your home, your heart attack risk rises 12 percent, say scientists in Denmark. At night, use earplugs, such as the Howard Leight Quiet Multiple-Use Earplugs ($5 for 10, howardleightconsumer.com).

Collar Cardiac Trouble
Dog owners tend to have lower blood pressure than Fido-free folks, according to a study in Circulation. Not ready to commit? Walk a friend’s pooch a few times a week, says Dr. Richard Krasuski, a Cleveland Clinic cardiologist.
Join the Breakfast Club
In a recent Harvard study, men who typically skipped breakfast had a 27 percent increased risk of coronary heart disease, possibly because of greater fluctuations in their blood sugar and higher levels of blood triglycerides.
Kick the Can
Energy drinks may be enemy drinks. Research from the University of the Pacific showed that these caffeine-charged beverages can spike BP even in healthy guys. Stick with coffee.
Pour Some Milk
French research found that people who consumed the most low-fat dairy were least likely to have high LDL. The calcium in dairy may help boost fecal fat excretion from your body, which may help lower cholesterol, the scientists say.
Take Your Squats Lower
While any strength training raises your HDL (good) cholesterol, squats will supersize it, since they work your biggest muscles. But do full squats; they activate more small-muscle fibers than half or quarter squats, says Santora.
Rock the Karaoke Bar. . .
. . .and be the Ed Sheeran to her Taylor Swift. Researchers in Sweden found that people who sing together have better heart-rate variability, or the interval of time between beats. And the more variable your heart rate, the better your odds of surviving a heart attack.
Follow the Spice Route
Cinnamon may look like dirt, but it acts like a drug. Two teaspoons of it, consumed with food, can tamp down postmeal blood sugar surges, according to a study published in the Journal of the Academy of Nutrition and Dietetics.
Shack Up
Scientists in Finland say a single guy has up to a 168 percent higher risk of dying of a heart attack than a married man who lives with his mate. Alone? Join a Meetup group; socializing can cut heart-harming stress, Theodore says.
Shun Salad Dressing
Every glug can add about 2 teaspoons of sugar to your salad, triggering spikes in blood sugar and LDL cholesterol, says Janet Bond Brill, author of Blood Pressure Down. Dress greens with olive oil, vinegar, and lemon juice.
Cook Up Some Kale
In a study from Harvard, men who averaged about 1 1/2 servings of leafy greens a day were 12 percent less likely to develop heart trouble than those who ate just one serving a week.
Grin at the Reaper
A sunny outlook may cut your coronary artery disease risk by up to half, say Johns Hopkins researchers, possibly because positivity helps fend off stress and inflammation. For more on this, see “The Price of Pessimism” in this issue.
Color Yourself Healthy
If it’s orange, eat it. (Except Cheetos.) A Finnish study found that men with the lowest blood levels of beta-carotene were about three times as likely to develop congestive heart failure as those who had the highest levels.
Go. Nowhere Fast
Hop on a stationary bike. Warm up for five minutes, and then alternate 15 to 30 seconds of fast pedaling with equal amounts of slow recovery. Do this for 10 minutes, rest four minutes, and repeat. This routine can help improve your lipid ratio, a Canadian study found.

Source : foxnews.com