ROCHESTER, Minn.--(BUSINESS WIRE)--Here are highlights from the May issue of Mayo Clinic Health Letter. You may cite this publication as often as you wish. Reprinting is allowed for a fee. Mayo Clinic Health Letter attribution is required. Include the following subscription information as your editorial policies permit: Visit www.HealthLetter.MayoClinic.com or call toll-free for subscription information, 1-800-333-9037, extension 9771.
10 Tips for Better Health
ROCHESTER, Minn. -- With the wealth of information available, it can be hard to determine the most straightforward ways to improve health. The May issue of Mayo Clinic Health Letter does just that, offering 10 simple tips to improve health and well-being.
Eat fruit daily: Fruit offers a great source of antioxidants, which may help prevent cancer, cardiovascular disease, Alzheimer’s disease and macular degeneration. The berry family -- blueberries, blackberries, raspberries, strawberries and cranberries -- are good sources of antioxidants. So are cherries, oranges, and prunes.
Make high-fiber foods a staple: Whole grains, beans, fruits and vegetables are good sources, as is cereal with psyllium, which may help reduce low-density lipoprotein (LDL), also known as "bad" cholesterol.
Take a brisk walk: Brisk walking improves cardiovascular and bone health. Try to walk at least 30 minutes a day at a moderately intense level.
Make stretching and strength building a habit: Regular stretching and strengthening can enhance mobility and help prevent falls.
Pursue yoga and tai chi: These gentle mind-body practices combine five important types of exercise -- aerobic, strength training, core stability, flexibility and balance. Research suggests they help reduce blood pressure, reduce stress and improve mood and sleep.
Be optimistic: Research indicates that positive thinkers are more likely to feel better and live longer.
Develop an attitude of gratitude: Be thankful for every experience -- good and bad -- and recognize each is an opportunity to learn and grow.
Try volunteering: Research shows meaningful volunteer activities promote emotional and mental well-being.
Enjoy a pet: A small but growing body of research suggests pet ownership benefits health in several ways. One study found that among those who had a heart attack, dog owners were significantly more likely to be alive a year later than were those without a dog. Dog owners benefit from regularly walking Fido, too. They are less likely to be obese than non-dog owners.
Improve relationships: Take conscious steps to forgive those closest to you -- and yourself. Forgiveness is associated with improved mood and lower stress.
A New Way to Measure Cholesterol: Particle Size Indicates Risk
ROCHESTER, Minn. -- There’s a new way to measure the risk of heart disease and stroke: the size of low-density lipoprotein, also known as LDL or “bad” cholesterol, particles. The May issue of Mayo Clinic Health Letter explains how smaller particles may increase the risk of heart problems and what can be done about it.
Elevated LDL cholesterol is a major risk in narrowing, hardening or clogging of arteries, which can lead to heart attack, stroke or other forms of heart disease. LDL does its damage by penetrating the inner lining of artery cells. Smaller LDL particles appear to do more damage. When LDL particles are small, heightened risk remains even when overall LDL counts are at ideal levels.
The size of LDL particles can be measured indirectly, by a count of the number of LDL particles in the bloodstream. Higher counts indicate smaller particles. The number can be measured with a test called nuclear magnetic resonance. This test, a follow-up to the standard cholesterol blood test, isn’t widely available.
Even without this test, there are several strong indicators of higher risk of heart attack or stroke. High triglyceride levels (150 mg/dL or higher) and low high-density lipoprotein (HDL or “good”) cholesterol are associated with large numbers of LDL particles in the blood. So are high blood sugar levels, diabetes and being inactive, overweight or obese and eating a diet high in saturated fat and cholesterol.
The best way to reduce the amount of small-particle LDL is by improving diet, becoming active and maintaining a healthy weight. In addition, medications can help reduce small-particle LDL. Options are prescription niacin (Niaspan) and a class of medications called fibrates. These include fenofibrate (Lofibra, Tricor, others) and gemfibrozil (Lopid).
Chocolate that’s Good for You (in Small Amounts)
ROCHESTER, Minn. -- Chocolate has been linked with improved blood pressure and cholesterol levels and other heart benefits. The May issue of Mayo Clinic Health Letter covers which types are beneficial and how they help.
The raw cacao beans used to make chocolate products are a rich source of flavonoids -- antioxidants found in plants. Flavonoid compounds, especially flavanols, are concentrated in raw cacao beans. They appear to play a protective role in heart health.
But raw beans are so bitter they are virtually inedible. Sugar and processing make chocolate products tasty. But some of that processing removes the beneficial flavanols.
As a general rule, flavanol content mirrors the level of fat-free cocoa solids in a chocolate product. Milk chocolate, with its creamy texture and mild flavor, is low on flavanols with just 6 percent fat-free cocoa solids. Dark chocolate is better, at 23 percent fat-free cocoa solids. Unsweetened cocoa tops the list at 82 percent.
Usually, the best options for high flavanol content are dark chocolate that doesn’t list sugar as the first ingredient and unsweetened 100 percent cocoa powder that hasn’t been alkalized (in other words, Dutch processed). If a chocolate or cocoa has been Dutch processed, the ingredient list will say that it’s been processed with alkali.
The bottom line is the darker the chocolate, the better for heart health. But flavanols don’t cancel out high calories. Check labels for calorie counts and serving sizes.
Mayo Clinic Health Letter is an eight-page monthly newsletter of reliable, accurate and practical information on today’s health and medical news. To subscribe, please call 1-800-333-9037 (toll-free), extension 9771, or visit www.HealthLetter.MayoClinic.com.