Cranberry - The Fruit Everyone Loves

Although very small in size, Cranberry has a lot to give. Not only is cranberry a very delicious fruit or a dish on your dining table, but it also has many health benefits associated with it.

picture taken from uscranberries.com

Heart: Cranberry contains flavanoid and polyphenolic compounds which are proven to be good for the heart. These are antioxidants which prevent the oxidation of low density lipoprotein(LDL), which are your bad cholesterol. This would in turn reduce the risk of getting atherosclerosis, blocked arteries, which is due to the accumulation of the LDLs.

Gastric Ulcer: The presence the bacteria Helicobacter pylori is the main cause of many gastric ulcer. It neutralises the pH of the gastric lining which allows itself to the stomach wall and hence proliferates. However, Cranberry contains proanthocyanidins which undermines the bacteria's ability to stick on our stomach wall and hence preventing gastric ulcer.

Urinary Tract Infection: Similar to that of gastric ulcer, proanthocyanidins prevents the bacteria E. coli from clinging on the lining of the urinary tract. Since the E. coli cannot stay on the urinary tract, it gets flushed away and therefore less chance for an infection to occur.

Anti-inflammatory benefits: An infection on the gum may cause peridontal diseases which might damage the support for the teeth. However cranberry contains phytonutrients which has anti-inflammatory properties that is capable of combating such and infection. It also prevents inflammation along the gastro-intestinal tracts.

Choosing your cranberry is just as important as knowing the benefits of it. Jin's Health Tips suggests that you choose cranberries which are plump, deep red and firm. The firmness indicates the freshness of the fruit. The more red it is, the more nutritious it is.

Live well, Eat Well!

Should you have any questions, please email Jin's Health Tips at tanjinlin@gmail.com

Cut down your Cholesterol - Jin's Health Tips

Everyone knows that high cholesterol causes cardiovascular diseases and stroke. These diseases are life threatening and if you belong to a high risk group, a good understanding of cholesterol will definitely help you with your health. Are all cholesterol bad? Are there good cholesterol? In this article, Jin's Health tips will share with you what are the different types of cholesterol and tell you the kind of diet and lifestyle you can adopt to keep your cholesterol within acceptable levels.

If you go for health screening often, you would notice HDL counts and LDL counts on your results.

• HDL(The GOOD) is called High Density Lipoproteins. These are good cholesterols which removes cholesterol from the arterial walls. It also helps to reduce blood clots and constriction of blood vessels. Target Level: >1mmol/L
• LDL(The BAD) is called Low Density Lipoproteins. These are the sticky cholesterols which likes to stick onto the arterial walls. This is the cause for blockage(atherosclerosis) and heart attack. Target Level: <2mmol/l

Figure showing actions of HDL and LDL

Diet

Maintaining good cholesterol level requires a healthy diet. Jin's Health tips recommends a low fat, low cholesterol and high fibres diet.

• Eat plenty of fish, fruit, dark green and leafy vegetable, beans (sources of HDL)
• Avoid high fat food, fried food, pastries, sugared drinks (sources of LDL)

Lifestyle

In addition to a good diet, a healthy diet is required to combat High cholesterol levels.

Jin Health tips advices:

• Mild to moderate exercises at least 30mins a day
• No smoking
• Be more health conscious

Go for your health screening regularly and ensure that your cholesterol is within acceptable level. If you belong to the high risk group, it is time you start to change your diet and lifestyle as these two are the key to recovery.

If you do have any queries, do feel free to email Jin's Health Tips at tanjinlin@gmail.com

Preventing Hypertension - Jin's Health Tips

Hypertension, also know as High Blood Pressure has become one of the most pressing health issues especially in developed countries. Although there are several forms of treatment available, hypertension cannot be totally cured. As the old saying goes "Prevention is better than cure", therefore, Jin's Health tips would like to share with you ways on preventing high blood pressure.

Let me first give you a brief description on what is hypertension. Hypertension is the increase in blood pressure of the arteries. This increase in blood pressure opens up the Pandora's box of many other health problems such as atherosclerosis, heart attack, stroke, dementia, ischemic attack, kidney failure and even loss of vision.

Classification	Systolic pressure		Diastolic pressure
	mmHg	kPa	mmHg	kPa
Normal	90–119	12–15.9	60–79	8.0–10.5
Prehypertension	120–139	16.0–18.5	80–89	10.7–11.9
Stage 1	140–159	18.7–21.2	90–99	12.0–13.2
Stage 2	≥160	≥21.3	≥100	≥13.3
Isolated systolic hypertension	≥140	≥18.7	<90	<12.0
Source: American Heart Association (2003).[5]

This is a guide as to which category does your blood pressure falls under.

Symptoms

If you exhibit the following symptoms, please consult your doctor to check if you have hypertension:

1. Chest pain
2. Breathing problems
3. Dizziness
4. Irregular heartbeat
5. Blood in urine
6. Problems with vision
7. vomiting

How to Prevent Hypertension

1. Regular exercise
2. Reduce dietary sugar
3. Reduce dietary salt
4. Refrain from smoking
5. Reduce stress
6. Abstain from alcohol

Modern medication such as ACE inhibitors, ARB drugs, alpha blockers, beta blockers and diuretics works to reduce the blood pressure which lowers the risk of suffering from the effects of hypertension. However, Jin's Health tips strongly recommends that a healthy lifestyle with regular exercise and healthy diet to achieve the best result.

If you do have any queries, do feel free to email Jin's health tips at tanjinlin@gmail.com