Tobacco And Your Heart: Can Weight Gain After Quitting Be Harmful?
This week I am sharing with you a guest post provided by Lisa Redmond.
If we’re all brutally honest there are perhaps certain habits we all have that we know are bad for us, yet continue to carry on with them regardless. It may be drinking to excess frequently, indulging in foods that we recognize aren’t the most healthy dietary choices, or it could be smoking, whether it is done socially or regularly, every day. May 31st saw in World No Tobacco Day and this may well have been the incentive for a lot of people to finally ditch nicotine and reduce their risk of a heart attack, stroke or cancer. What sometimes puts people off stopping is a worry that they will gain weight and not be able to successfully shed the pounds once they quit, but a new study published in the Journal of American Medicine has put that theory to bed once and for all.
Quit smoking for good
The study, carried out by JAMA was done intensively over a period of thirty years from 1981 to 2011 – with the results being published in March this year. It involved over three thousand participants. The results of the scientists’ work showed that people who had chosen to give up smoking and had successfully managed to keep off nicotine for four or more years reduced their risk of having either a heart attack or stroke by as much as 54%, significantly higher than those people who carried on smoking, but knowing the risks. Similarly, those smokers who had recently quit and had managed to keep away from cigarettes, cigars or pipes for up to four years also had a 53% decreased chance of suffering the same complaints compared to those who carried on.
These results were a surprise given that many of the participants of the study typically gained anything between 5-10lbs during the period they quit. Speaking of the results, Dr James Meig who is based at Harvard University and is one of the co-authors of the study commented that “We can now say without question that stopping smoking has a very positive effect on cardiovascular risk, even if they experience moderate weight gain”.
Weight gain, smoking and your heart health
Spices – 4 Natural Health Remedies in Your Kitchen
You don’t necessarily need mega doses of specific vitamins and minerals in pill form to treat an illness. Fruits and vegetables are one natural source high in both vitamins and minerals.
Today let’s discuss four spices linked to health benefits and why.
Cloves
Cloves are a natural way to reduce blood sugar, triglycerides, LDL cholesterol, and total cholesterol levels. This was clearly supported by a published 2006 placebo-controlled study that divided diabetics into four groups. Group 1 received a placebo supplement, group 3 received 1 gram of cloves daily, group 3 received 2 grams of cloves daily, and group 4 received 3 grams of cloves daily. All groups continued their daily supplement for 30 days. All participants receiving some level of cloves experienced improvements.
Cloves are rich in phenolic compounds that interfere with the artery clogging oxidation of LDL cholesterol.
Curry (Turmeric)
Curry is a powerful antioxidant and works to eliminate free radicals and inflammation. This means curry can be an effective tool for treating arthritis, heart disease, and cancer.
How to Stock a Heart Healthy Kitchen
If you keep heart healthy foods on hand and easily accessible you will be much more likely to see success in your efforts to lower cholesterol and blood pressure. If you keep unhealthy foods within reach you will make it much harder to achieve your heart health goals. Don’t rely on will power! Stock you kitchen for success. Here are some essentials to keep on hand:
Whole grains, such as barley, oats, rice, buckwheat, and quinoa, are rich in fiber, antioxidants, vitamins, and minerals. These nutrient dense grains promote a healthy heart.
Olive oil
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Heart Health: Are you selecting whole grains?
By selecting whole grains you consume more nutrient dense foods that provide higher fiber content . . . all of which equals a heart healthy choice. Whole grain products contain all layers of the whole grain – the bran, the germ, and the endosperm. When it comes to selecting whole grains, you have many more options than just being sure to grab 100% whole wheat bread when grocery shopping. There are many whole grain varieties available to you.
Oats
Oats almost never having the bran or germ removed during processing. This means when you read a food label and see oats or oat flour listed as an ingredient, it’s safe to know this is a whole grain ingredient. Oatmeal has been linked to lower cholesterol levels.
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5 Steps to Achieve a Healthy Heart
You don’t have to begin a drastic diet in order to achieve your heart health goals. Big results can be achieved by improving your daily habits one step at a time.
Here are 5 steps you can implement now for a healthy heart:
Step 1 – Add fruits and vegetables to your daily diet
That’s right, I’m not telling you to eliminate a food, but to add foods. Fruits and vegetables are essential. Add fruit and/or vegetable to every meal or snack to boost your intake of this necessary food group. It’s estimated that our intake of vegetables is usually only 59% of what it should be and fruit only 42%.
Step 2 – Switch processed grains for whole grains
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Choline and Your Health
Are you even familiar with the B vitamin choline? There is a good chance you are not. The Institute of Medicine didn’t even establish a dietary reference intake for this nutrient until 1998.
Choline, like magnesium, plays a role in just about every bodily system. Two compounds are derived from choline – acetylcholine and lecithin. Acetylcholine is a neurotransmitter for the peripheral and central nervous systems. Acetylcholine may protect again certain age-related dementias. Lecithin is a more generic term encompassing yellowish-brown fat tissue.
Choline Sources
The body can produce choline in small amounts, but not in large enough quantities to support good health. You must consume choline from dietary sources. Choline can be found in many foods, such as:
