Unclog Arteries Without Medication and Reduce Cholesterol Fast – Does Exercise Really Prevent Death?
The Physical Activity Guidelines for Americans, which appeared in the journal JAMA in 2018, proposed one of two ideal programs: either a weekly total of 150 minutes of light to moderate aerobic exercise combined with two strength training sessions, or 75 minutes of vigorous aerobic exercise combined with two strength training sessions.
But till now, there has been little scientific scrutiny of these specific guidelines.
This is the gap that the new study intended to fill. And the results were quite surprising.
The authors of the new study decided to examine whether adherence to these two exercise schedules was associated with a reduction in death from all causes and death from eight specific causes: cardiovascular disease, diabetes, Alzheimer’s disease, cancer, lower respiratory tract diseases, pneumonia and flu, kidney diseases, and accidents and injuries.
They first consulted the National Health Interview Surveys from 1997 to 2014 in which people reported their weekly aerobic and muscle strengthening activities.
They then compared this data with information obtained from the National Death Index records that stretched across nine years.
Overall, the authors used the information that 479,856 people provided and categorized the results into four groups: insufficient activity, aerobic activity only, muscle strengthening only, and both types of activities according to the 2018 Physical Activity Guidelines for Americans.
Unsurprisingly, only 16 percent (or 76,384) of the participants met the exercise guidelines, and 59,819 of them died during the study period.
Compared to participants who engaged in insufficient exercise, those who did sufficient muscle strengthening activity had an 11 percent lower risk of all-causes death, and those who performed sufficient aerobic activity had reduced their risk of all-causes death by 29 percent.
Even better, the risk of all-causes death of those who performed both types of activity according to the guidelines managed to reduce their all-causes death risk by 40 percent.
The surprise wasn’t that exercising helps, but rather, it was just how much exercising helps.
But exercising is only one piece of the puzzle. Here are more tips on avoiding the diseases addressed in the study:
Written by Julissa Clay
Unclog Arteries Without Medication and Reduce Cholesterol Fast – Can Beef Improve Cholesterol Levels?
Medical scientists have been telling us for ages to avoid meat because it contains saturated fat that supposedly increases our cholesterol levels and, subsequently, the risk of clogged arteries, heart attack, and stroke.
A study in the latest edition of the Journal of Nutrition analyzed the effects on cholesterol, blood pressure, and insulin resistance of substituting lean beef for some of the carbohydrates in a healthful American diet.
The United States Department of Agriculture (USDA) recommends that American adults obtain no more than 20 percent of their daily energy from protein; for Americans, daily protein sources are most often animal products.
According to these guidelines, the bulk of Americans’ energy needs should be satisfied with carbohydrates because animal products, which can be rich in saturated fat, may cause high cholesterol and diabetes.
But because lean beef actually contains fairly little saturated fat, a team of researchers decided to establish what would happen if lean beef were added to a relatively healthful American diet in the place of carbohydrates.
Their subjects were 7 men and 26 women with an average age of 44.4 years; all were overweight or obese, with an average body mass index of 31.3 kg/m2. The subjects had all been diagnosed with metabolic syndrome or prediabetes, but those with excessively high cholesterol and blood pressure were excluded.
They split them into two groups:
1. A group who ate the conventional diet recommended by the USDA (the “USDA-CON group”). They obtained 16–18 percent of their daily energy from protein and 52–58 percent from carbohydrates.
2. A group who replaced some of the carbohydrates of the USDA-recommended diet with 150 grams (5.21 ounces) of lean beef (the “USDA-LB group”).
Each group consumed its diet for seven days, after which the subjects were told to resume their normal diets for 14 days. The groups then swapped and ate the other group’s original diet for another seven days.
Before and after each seven-day dietary period, the scientists tested the subjects’ cholesterol, triglycerides (blood fats), blood pressure, insulin resistance, and a marker of inflammation called C-reactive protein.
The two diets did not differ in any of these heart disease and diabetes risk factors, meaning that the substitution of lean beef for carbohydrates makes no difference when it comes to heart disease and diabetes risk for people who are already overweight/obese and prediabetic.
This should be good news for people who love lean meat; this finding basically means that they can eat two servings of it per day. This excludes fat and processed meats like ham, bacon, sausages, and mincemeat.
The study lasted over a short period of one week and didn’t reveal anything about the long-term effects of eating lean meat, but the study did show that cutting out carbohydrates did nothing to improve type 2 diabetes and other health factors.
But there is another ingredient that has nothing to do with protein or carbs but that is piling up cholesterol plaque in your heart—and you don’t even know you’re consuming it. I’ll explain this in detail here…
Unclog Arteries Without Medication and Reduce Cholesterol Fast – The “Heart-Friendly” Vitamin You Should STOP Taking IMMEDIATELY!
We need to talk. There is a vitamin that just about everyone says is great for your cardiovascular health. Even most respected natural health experts agree on the wonders of this vitamin.
But in reality, this vitamin can damage your cardiovascular system—severely—by hardening your blood vessels, for example, along with all the resulting complications.
Most unfortunate of all is that half of all patients over 60 are strongly encouraged to stock up on this vitamin.
The investigation group from Johns Hopkins Medical School looked at data from the National Health and Nutrition Examination Survey from 2001 to 2006, which collected data from 15,000 participants.
None of the survey participants had cardiovascular-related conditions, but rather, all had fairly low amounts of vitamin D.
The results of the survey brought to light an interesting connection between vitamin D levels and CRP, a known marker for cardiovascular inflammation associated with stiffening of blood vessels.
Researchers found that study participants who had what were considered “normal” levels of vitamin D had significantly lower levels of inflammation.
However, the researchers also discovered that any additional increase of vitamin D in blood levels was related to a significantly heightened risk for CRP (a marker of cardiovascular inflammation).
Nevertheless, it is important to understand that vitamin D is crucial to our cardiovascular health, and many studies proved that optimum vitamin D levels reduce the risk of heart disease, lower blood pressure, and even reduce mortality.
However, there can be too much of a good thing, and vitamin D supplements may pose unnecessary health risks to people.
Health care providers should be aware of the potential risks of overloading on vitamin D and recommend the vitamin only when there is an obvious need for it.
Remember that the best source of vitamin D is sunshine. A daily walk outside for at least 20 minutes in the morning will ensure that you have the optimal levels of vitamin D in your system.
And you can never overdose on vitamin D from sunlight; your body will just stop absorbing it.
However, if you are not sure if you lack or have too much of this vitamin, talk to your physician and ask for a blood test to determine your vitamin D levels.
The generally accepted recommended blood levels of vitamin D are 50–70 nanograms per milliliter (ng/ml).
However, if you do need to supplement with vitamin D, at least make sure that you are using vitamin D3 (cholecalciferol) and NOT Vitamin D2 (ergocalciferol). Vitamin D3 is the same type of vitamin D as produced in our bodies in response to sunshine, while vitamin D2 is a synthetic form of vitamin D that is typically prescribed by doctors.
These 3 exercises could help save your life by lowering your blood pressure. Click this link and say “good riddance” to high blood pressure…
Unclog Arteries Without Medication and Reduce Cholesterol Fast – Stop your high cholesterol dead in its tracks by cutting out this one common ingredient you didn’t even know you were consuming…
This post is from the Oxidized Cholesterol Strategy Program. It was created by Scott Davis. Because he once suffered from high cholesterol, so much so that he even had a severe heart attack. This is what essentially led him to finding healthier alternatives to conventional medication. Oxidized Cholesterol Strategy is a unique online program that provides you with all the information you need to regain control of your cholesterol levels and health, as a whole.
To find out more about this program, go to Unclog Arteries Without Medication and Reduce Cholesterol Fast.