Benefits of Supplementing With Creatine

What is creatine?
Creatine is an amino acid (amino acids are the building blocks of protein) which is made in the body by the liver and kidneys, and is derived from the diet through meat and animal products. Creatine (creatine monohydrate) is a colorless, crystalline substance used in muscle tissue for the production of phosphocreatine, an important factor in the formation of adenosine triphosphate (ATP), the source of energy for muscle contraction and many other functions in the body.

What does creatine normally do in the body?
In the body, creatine is changed into a molecule called “phosphocreatine” which serves as a storage reservoir for quick energy. Phosphocreatine is especially important in tissues such as the voluntary muscles and the nervous system which periodically require large amounts of energy.

Why do athletes take creatine?
Studies have shown that creatine can increase the performance of athletes in activities that require quick bursts of energy, such as sprinting, and can help athletes to recover faster after expending bursts of energy. Creatine is best for the serious bodybuilder. It helps increase muscle mass, rather than muscle endurance, so it’s not well suited for athletes participating in endurance activities. However, the increase in muscle mass may be due to water retention and not an increase in muscle tissue.

Why have I been hearing so much about creatine and neuromuscular disorders?
Two scientific studies have indicated that creatine may be beneficial for neuromuscular disorders. First, a study by MDA-funded researcher M. Flint Beal of Cornell University Medical Center demonstrated that creatine was twice as effective as the prescription drug riluzole in extending the lives of mice with the degenerative neural disease amyotrophic lateral sclerosis (ALS, or Lou Gehrig’s disease). Second, a study by Canadian researchers Mark Tarnopolsky and Joan Martin of McMaster University Medical Center in Ontario found that creatine can cause modest increases in strength in people with a variety of neuromuscular disorders. Beal’s work was published in the March 1999 issue of Nature Neuroscience and the second paper was published in the March 1999 issue of Neurology.

I want to start taking creatine — is it safe?
For the most part, athletes haven’t experienced adverse side-effects from taking creatine, although recently there have been a few reports of kidney damage linked to creatine usage. No consistent toxicity has been reported in studies of creatine supplementation. Dehydration has also been reported to be a problem while taking creatine.

Athletes generally take a “loading dose” of 20 grams of creatine a day for five or six days, then continue with a “maintenance dose” of 2 to 5 grams of creatine a day thereafter.

What are the side effects?
Little is known about long-term side effects of creatine, but no consistent toxicity has been reported in studies of creatine supplementation. In a study of side effects of creatine, diarrhea was the most commonly reported adverse effect of creatine supplementation, followed by muscle cramping.18 Some reports showed that kidney, liver, and blood functions were not affected by short-term higher amounts or long-term lower amounts of creatine supplementation in healthy young adults. In a small study of people taking 5–30 grams per day, no change in kidney function appeared after up to five years of supplementation. Muscle cramping after creatine supplementation has been anecdotally reported in some studies.

• increases athletic performance
• increases muscle mass
• beneficial for muscular disorders

Body Building Supplements


Bodybuilding supplements consists of various substances including proteins and amino acids, metal replacement products, prohormones, testosterone boosters and are taken by boy builders and sports persons to help building muscle or supplement fat loss. These bodybuilding supplements are also suitable for improving sports performance.

Amino acids, Branched chain amino acids, glutamine and protein:

Protein consumed by our body metabolizes into amino acids. The bodybuilders prefer most commonly three branched chain amino acids leucine, isoleucine and valine. Muscles metabolize these branched chain amino acids. Additionally these branched chain amino acids are assumed to have resistance towards muscle breakdown.

Although soy protein, a naturally occurring complete protein may sometime exhibit estrogenic activity and is therefore avoided by many of the bodybuilders, however egg protein is preferred as it is also a complete protein. Casein, another richest protein source of amino acid glutamine is preferred as it contains casomorphine additionally, which releases amino acids at regular intervals.

Bodybuilders prefer to take protein just after exercise or as a replacement of meal. Protein powders are available in the market and right quantity of these at recommended helps in making muscles, as muscles are primarily made of protein and protein also helps us in repairing and growth of muscles.

Whenever you purchase a protein packet, you must look for total serving in the pocket and gram protein, gram carbs, gram sugar and gram fat per servings. If you are lactose intolerant, you should select a protein packet, which does not contain lactose. On the basis of all these information you must select the right product suitable for you.

Metal Replacement Products:

The metal replacement products are either available in powder form or in bar form. Powder form can be mixed with water, milk or juice and can be taken thereafter, however bars can be consumed straight away.

These are made available for complete meal replacement and contains high amount of proteins, moderate amount of carbohydrates and also contains various vitamins and minerals.

Various manufacturers of metal replacement products claim to have added soy protein, egg albumin, whey protein or micellar casein as source of protein. For replacement of carbohydrates ingredients derived from oat fiber, wheat flour or maltodextrin have been added. Some may contain essential fatty acids substitute and other mineral substitutes. Some other products such as glutamine peptide and additional amino acids are also added by some of the manufacturers.

Creatine Monohydrate:

Creatine monohydrate is one of the essential organic acids. It is one of the few products suitable for making healthy muscles. Creatine monohydrate is useful for sports persons engaged in weight lifting and short-range sprinters. Creatine monohydrate works in our body and plays a vital role in making and replenishing of ATP. It is also occurs naturally in beef, pork, and salmon.

If you are on creatine, you may notice a weight gain as creatine has a volumizing effect and draws water and various other nutrients to muscle cells.

Some of the common and minor side effects associated with intake of creatine include stomach upset and gastrointestinal distress. Although, some of the recent studies on creatine shows that it has a positive influence on our heart health and it lowers our lipid profile.

Prohormone Supplements:

Prohormones are precursors to both male and female hormones. Body builders are only interested in the supplements capable to increase male hormone testosterone as at elevated level testosterone will lead to improved muscle growth. Studies carried out on various prohormone have not given the desired results. Some of the horhormone are not significant and effective and may have side effects.

Vacation Rentals Can Make Vacations Truly Memorable

A get-away is something that everybody longs for following quite a while of drudge and diligent work. It is that time when one overlooks all his/her stresses and goals to unwind and appreciate. With high trusts in a flawless occasion one must pick between numerous lovely traveler areas and settle on one specific area. Notwithstanding, choosing an incredible area is only one component in the entire procedure of get-away arranging. Choosing the best convenience, its area, the coveted comforts, and the cost is likewise and essential piece of the excursion arranging process. While lodgings have generally been the favored decision for some voyagers, these rentals are quick turning into a well known decision for facilities around the globe.

It can be anything from leased homes, houses, lodges, estates or apartment suites. Regardless of what kind of rental settlement you pick, it will normally be more open than a lodging room and are offer a moderate cost. These rentals extend from natural lodges to rich homes or apartment suites. Extravagance get-away rentals offer gourmet kitchens, home theaters, saunas, hot tubs and spas, chimneys, beguiling patio nurseries, alert frameworks, books and substantially more. A few rentals likewise offer house keeper administrations, staple conveyance, providing food and clothing administrations. Some rental directors or proprietors can likewise mastermind access to private clubs, for example, golf or exercise offices.

Most excursion rentals are arranged close prime areas and mainstream vacationer ranges of the get-away goal. These awesome areas give get-away rental visitors the chance to effectively investigate the range. These rentals fill in as a moment home situated in the core of your get-away goal and give every one of the solaces that one longings while on a get-away.

It can be safely reserved online with a charge card through get-away rental destinations or you can connect straightforwardly with the property proprietor or director. Utilizing the assistance of expert rental chiefs can demonstrate helpful on the off chance that you are searching for a redone bundle to meet your necessities. They may likewise offer reduced rates for a minute ago rentals or off-season rentals periods.

These rentals normally offer preferred an incentive over inns, particularly on the off chance that one is on an occasion with the family or gathering. One get-away rental can oblige at least one families which would normally require a few lodging rooms. This can prompt critical cost reserve funds and give conveniences and adaptability that is not accessible in inns.

Drinking Water Scams Revealed

(free to publish)

Read this article before you consider paying for your drinking

Wouldn’t it be nice to stop poisoning ourselves with polluted or unhealthy drinking water? I, for one, felt that I would love to find a source of safe inexpensive drinking water. (Ideally, I’d love to turn on the tap, and out it would flow!)

Whether it’s curing cancer with magnets or herbal wonder-remedies or Vioxx, we’ve all seen the fantastic claims people make about their health products AND about how your whole life will be changed! I can tell you right now that 90% are frauds. You may even have fallen prey to some of these scams, selling you the latest fad. Me too. I’ve bought so many kinds of drinking
water, I can’t recall. (If a lie is repeated often enough, it becomes “the truth”).

Finally, after many disappointments I got FED UP. I decided to get to the bottom of this desire we all have to make sure that our most basic nutrient — water — will keep us healthy, not make us sick.

I checked out endless commercial websites and a number of university and government sites; and I was dismayed at what I repeatedly found:

–Outdated information or info repeated from other websites
–Wild and sensational claims
–No research
–No refunds, etc.

I already knew that we can’t trust our tap water because of the presence of up to 2000 contaminants.

Specifically, I found:

a) Bottled Water: a real mish-mash of quality, often no more than filtered tap water sold at outrageous mark-ups and at quite an environmental cost.

b) Reverse-osmosis and distilled water: completely ignored the medical evidence of the dangers in the ongoing drinking of water that is void of minerals, acid in nature and oxidizing.

I quickly realized that these products were either useless, overpriced or potentially harmful long-term. And the companies were smiling all the way to the bank.

Nevertheless I was able to find products that were well-researched and legitimate: water ionizers and certain filters. I found two websites providing comparisons of reliable water purifiers: and (While the first of these sites does not address the problem of acidity in drinking water, it is straightforward in its assessment of what various water filters do.)

I hope that you’re not misled by false claims, and take a look at these resources, for the sake of your health.

Acupuncture Treatment To Quit Smoking – Does It Actually Work?

Acupuncture is an alternative medical method that originated from China. This method is based upon the old Chinese assumption that there are invisible energy point scattered across the human body. Theses energy points are called Meridians. during an Acupuncture treatment, tiny needles are inserted into the Meridians, causing he energy flow through them to change. This principle is used for quit a few benefits:

* It can “open up” energy blocks that will relieve pain and stress
* It can reduce cravings
* It can strengthen your energy and vitality

In the past years, Acupuncture has been used, among other uses, to help people stop smoking. The treatment included inserting the needles to specific points (among them, a few points in the outer ear). This treatment was supposed to reduce the cravings to another cigarette and help those people on their way to quit smoking. In the first few years of using this method, it was quit popular and gained a lot of followers that recommended it. That was mainly because the method is not invasive and is very suitable for people who can’t, or won’t take medicine and other “strong stuff”. But, for the last few years, the use of Acupuncture in smoking cessation has reduced significantly. This happens because of the following reasons:

* The percentage of people who actually stooped smoking while using Acupuncture was small. This indicated that Acupuncture is not the best choice for people who want to quit smoking.

* New solutions were introduced to the scene, such as laser treatment, and shots treatment. This article does not discuss these methods, so let’s just say that they proved to be by far more effective than Acupuncture.

To conclude, It is clear that Acupuncture has it’s place as an alternative method, and many people report getting results with it. If you want to give it a shot in your efforts to stop smoking, it is advised that you find a therapist with a proven back record of success with helping people stop smoking. However, I would say that as a means to help smoking cessation, there are much better solutions out there, so Acupuncture is in my opinion not the best choice.

Find Florida Vacation Rentals

Florida excursion rentals make going by Florida more fun, from the highest point of the state toward the southernmost of the Keys. You can appreciate every one of the solaces of home while going to Florida, by remaining in completely outfitted excursion rentals. Pick an extravagance estate, shoreline house, excursion apartment suite, or home rental close immaculate sunny shorelines or in the activity of zones like Miami, or South Beach. There are energizing goals for the entire family to appreciate wherever you go in Florida, starting from the top.

St. Augustine, New Smyrna Beach, Northern Atlantic Coast Beach summer Vacation rentals

Start your visit on the Atlantic Coast North. Extending south from the Georgia outskirt to Cape Canaveral, this territory has prime vacation spots. You can watch a dispatch of one of the space transports or audit NASA history at Kennedy Space Center, on Merritt Island. Take photographs of regular fauna, for example, crocs, the withdrawn manatee, or bald eagles when you visit the neighboring National Wildlife Refuge or Canaveral National Seashore Park.

White sands, safe swimming, and angling are close when you pick summer rentals or a home rental excursion in the New Smyrna Beach zone. Appreciate intracoastal waterfront rentals at family situated Ormond Beach, north of Daytona. Palm Coast is another quickly developing channel group. Country estates, apartment suite rentals, and house rentals here put you appropriate in the swing of things with a portion of the best fairways to be found in Florida.

For a lackadaisical take a gander at history, pick Florida get-aways and Florida rentals in notable St. Augustine. There are more than 144 squares of memorable destinations and structures to see, and by picking a nearby excursion rental you will have the capacity to genuinely appreciate living history.

Orlando, Disney World and Central Florida Vacation Resort Rentals

Another exceptionally well known region for excursion rental homes, apartment suites, and proprietor rentals is the energizing Disney/Orlando/Central Florida area. Orlando and Walt Disney World best the rundown for no particular reason and family get-away enterprise in everybody’s book. The biggest city in Florida, Orlando, is adjacent to the world’s best known family amusement stop and resort, Walt Disney World, and the instructive experiences at Sea World, and Universal Studios. This is one place for family fun, and when you have house rentals, estates, and other investment property in abundance to browse, it makes your get-away most moderate and less demanding to deal with due to the home-like climate and comforts of home that you have available to you.

2 Simple Steps To Ripped Summertime Muscles

Summer is on the horizon, and the time has come to kick back and relax under the sun. It’s time for beach days, barbecues and pool parties, and for any serious weightlifter these activities also mean one thing: it’s time for the shirts to come off and to showcase that rock-solid physique they’ve been working on all year. No one wants to be walking around with a soft, smooth and flabby body, and for the next month or two, all of those serious lifters will be shifting into “get ripped” mode.

How do they usually go about this?

They lighten up the weights and perform higher reps.

This has always been a widely accepted method of “cutting down” and if you ask most trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle”.

Do you want to know the reality behind the “light weight and high reps” method of obtaining a ripped and defined physique?

It is completely, totally and utterly DEAD WRONG.

It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamt up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym.

Let me clear this up once and for all: you CANNOT spot reduce. In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.

Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to become more “ripped”.

Training with weights builds muscle mass, end of story.

So how exactly do you “define” a muscle?

The only way to “define” a muscle is by lowering your body fat level in order to make your muscles more visible. Body fat reduction can be achieved in two ways:

1) Modify your diet.

You should lower your overall caloric intake to around 15x your bodyweight and focus on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state. Limit your intake of saturated fats and simple sugars, and focus instead on consuming lean sources of protein and low glycemic carbohydrates. It is also very important to keep your water intake high at a level of around 0.6 ounces per pound of bodyweight.

2) Perform proper cardio workouts.

Let go of the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your body’s fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter cardio workouts performed at a high level of intensity. These types of workouts will shoot your resting metabolism through the roof and will allow you to burn maximum amounts of fat even when you are at rest. I recommend 3-5 high intensity cardio sessions per week, spaced at least 8 hours away from your weight workouts.

That’s all there is to it, folks. Take the notion of “light weight and higher reps” and throw it right out the window, down the street and around the corner. Following this misguided method will only cause you to lose muscle mass and strength, and will not assist you in burning fat or defining your physique.

All you need to do to mold those rock-solid muscles for the summer time is this:

1) Train with heavy weights and low repetitions to build maximum muscle mass.

2) Modify your diet and implement cardio workouts to eliminate body fat and create visibly harder and more defined muscles.

End of story.

I’ll see you at the beach!

Changing Your Eating Habits

Because all of us have been brought up eating junk food, well most of us, it is not easy to change our eating habits. Your eating habits have developed since childhood based on what your mothers or fathers cooked and what your psychological make-up was during that time.

The foods you eat and crave help keep pass trauma and present anxiety in check. Food helps make you feel good when you start to feel bad. Eating is a natural defense mechanism that the brain-body uses to keep you from going crazy.

So, you see, it is very difficult to change our eating habits. When we do, we start to feel bad. We start to feel uncomfortable, we feel pain, we have withdrawal symptoms, and we may feel sick. Is it any wonder that any of us ever succeed in changing our eating habits?

I consider every thing that has been packaged to be junk food. There are a few exception and you need to read ingredient labels carefully. Very few food manufacturers and even restaurants prepare food with your health in mind. Of course, they want to satisfy you, but they don’t use foods that are in your best interest.

Most people eat junk food 85% of the time and then eat good food the other 15%. It should be the reverse of this – eat good food 85% and junk food 15% of the time.
To have better health, here are some foods to stop eating. Eliminate these foods over the next two to three weeks.

· Milk (non-fat or no-fat also) – is a mucus and acid forming food. Milk creates mucus in the body and makes the lymph liquid (we will talk about lymph later) in your body acidic, which attracts parasites and other pathogens. (In the place of milk almond milk or goats milk)
Cancer thrives in a body that is acidic.

o Bread – white bread is also acid and mucus forming. It is also more difficult to pass through the colon and gives rise to constipation.
Sugar the #1 food additive. Sugar is in most of all the products that you buy.

· Sodas (regular or diet)- are extremely high in sugar or artificial sugar – 7 teaspoons per can. Most people drink over 35 gallons per year. Sugar is a body poison and leads to many disease – diabetes, obesity, tooth decay and osteoarthritis and so on.
o Sugar, also, depletes your B-vitamins and calcium and magnesium from your bones and teeth.

o In addition, since sodas are in aluminum cans, aluminum can go into the soda because most sodas contain phosphoric acid. Aluminum has been associated with senility and Alzheimer disease.

o Calcium is also leached from your body to neutralize the phosphoric acid. (Its healthier to drink juices of all kinds)

There is just no way around it. Sodas suck health right out of your body.

· Regular salt (NaCl) – excessive salt intake is related to high blood pressure, edema, and imbalances in the minerals in your lymph liquid. Sodium, Na, in salt attracts water so the more sodium you eat that more water your body will hold. (Use sea salt, it has 25% less sodium, use low salt soy sauce, and herbs to flavor your food)

o Most people eat too much salt – over 10,000 milligrams per day. We only need around 200-300 mg per day.

o Excess salt is also in involved with kidney problems, cardiovascular disease, stomach cancer, and excess sensitive to stress.

o Get your Sodium from eating vegetables that are high in sodium. When you get your salt from vegetables it is organic salt, which does not have the same effect in your body as inorganic salt from a shaker. You need a lot of organic salt or Na in your body. Your stomach is a Na organ. It needs organic salt, Na, to keep its lining from being eaten by the hydrochloric acid in your stomach – an ulcer.

o Foods high in organic sodium are apples, apricots, asparagus, greens, red cabbage, carrots, celery, dulse, egg yolks, figs, fish, raisins, prunes, and lentils.

For the next two weeks try adding the following foods to your eating habits.

· lecithin – is 30-40% choline, which is used throughout your body. This is why you want to include it in your diet.
o choline is one of the main chemicals in our cell membrane.
o It is used in our brains to create the neurotransmitter acytlcholine, which is required for thinking and memory. Consider lecithin brain food.
o It is used by the liver, which helps to prevent a fatty liver. A fatty liver prevents you from losing weight around your belly.
o it helps to break up fats into tiny goblets so that they are easily digestible and will reduce your cholesterol.
o it helps to keep cholesterol from clinging to your artery walls.

· flax seed oil – is an essential oil, omega 3. This means your body does not make it and it is necessary for you to eat it so that you can live without illness or pain.
o it helps to detoxify the liver
o it stimulates the production of bile. Remember that bile helps to breakdown fat so that the liver can better metabolize it.
o stimulates the body to burn fat.

o apple juice and apples – are high in vitamin A, in Potassium and have other minerals that strengthen the blood. They contain malic and tartaric acids, which keep the liver healthy and promote good digestion. Apples help you to lose weight by providing fiber and keeping you regular.

o fiber – you need 30-35 grams of fiber every day. Most people only get up to 10-15 grams. Fiber is one foods that reduce your transient time in the colon. Fiber helps to keep your colon clean, reduce cholesterol, remove toxins from your body and eliminate constipation.

There you have it. If you can accomplish these changes in one year, you will notice a big difference in the way you feel and the health that you have.

Dieters Need More Calcium

Women on diets need more calcium than normal to avoid bone loss, say Rutgers University researchers.

Studies showed a weight loss diet of 1.5 pounds a week for 6 weeks cuts absorption of calcium. In 57 postmenopausal dieters it was discovered that those women who took 1,800 mg of calcium a day absorbed 78 percent more calcium than those who took only 1,000 mg a day. To prevent bone loss, women dieting after menopause should get 1,700 mg of calcium a day, the experts say.

For people on low-fat, high fiber diets calcium requirements are also higher. Studies show that 19 percent less calcium is absorbed. It is theorized that the healthier diet moves food faster through the gastrointestinal tract.

While it is common knowledge that calcium is necessary for bone-growth research shows that calcium also fights fat absorption. Studies reveal that calcium blocks fat storage in fat cells. A minimum of 1,000 mg. of calcium daily improves total cholesterol and good HDL, but lowers bad LDL.

Despite the publicity of the importance of calcium for healthy bones research shows that consumption has gone down over the past 30 years.

Experts recommend 1,000 mg of calcium and 400 IU of vitamin D daily for people under 50, and 1,500 mg of calcium and 800 IU of vitamin D for those over 50. The safe upper limit for calcium intake has been set at 2,500 mg a day. Experts think going above that on a daily basis may invite kidney stone formation.

Once started, never stop taking calcium/vitamin D supplements daily. USDA researchers found that after a 3- year study over one-third of participants stopped taking the supplements. Within one year women lost all bone-density gains and men lost their gains in two years.

For those who are lactose intolerant calcium and vitamin D supplementation is even more important because it will be difficult to get the daily requirement through diet alone.

For those allergic to cow’s milk. Drink enough soy milk to give you 500 mg of calcium per glass as compared to 300 mg in cows milk. Studies at Creighton University in Omaha, NE, showed that 25 percent less calcium is absorbed from soy milk as cows milk.

For more information on calcium and coral calcium:

Combatting Atherosclerosis With Good Nutrition

Imagine hundreds of cars zooming down an eight-lane highway. One lane disappears, and then another, until the same cars crawl bumper-to-bumper along a one-lane country road. That’s sort of what happens when you have atherosclerosis. Your arteries, the highways for your blood, harden and narrow, and the same amount of blood has to make its way through a much tighter space. This traffic jam in your arteries leads to all sorts of trouble, including heart attack and stroke.

Atherosclerosis occurs when cholesterol, fat, and other substances in your blood build up in the walls of your arteries. The process can begin when you’re a child, but it may not become a problem until you’re in your 50s or 60s. As this muck gathers in your arteries, it forms plaque. Plaque can clog or completely block arteries, cutting off blood flow to your heart or brain. That’s when you have a heart attack or stroke.

Too much cholesterol and triglycerides – types of fat – in the blood, high blood pressure, and smoking cause the most damage to your arteries. Other risk factors for atherosclerosis include diabetes, a family history of the condition, stress, obesity, and an inactive lifestyle. Men, in general, are at greater risk, as are people who have an “apple” body shape – with the fat gathering at the belly rather than the hips and thighs.

You can fight atherosclerosis by making good food choices. Cut back on saturated fat and cholesterol from meat and whole-milk dairy products, and look for the following foods that lower cholesterol, bring down blood pressure, and keep your blood flowing smoothly.

Nutritional blockbusters that fight atherosclerosis

Fish. Reel in a big, fat fish and wriggle off the hook of atherosclerosis. Omega-3 fatty acids, the polyunsaturated kinds found in fatty fish like tuna, mackerel, and salmon, protect your arteries from damage.

First, omega-3 takes out triglycerides, the fats that build up on your artery walls. It also stops your blood’s platelets from clumping together. That way, your blood remains smooth instead of sticky. Sticky blood can clot and block blood flow. Lastly, omega-3 might lower blood pressure.

No wonder so many studies show that eating fish can reduce your risk of heart disease. The American Heart Association recommends eating at least two fish meals a week.

You can find a form of omega-3 called alpha-linolenic acid in walnuts, which lower cholesterol. Other sources of omega-3 include flaxseed, wheat germ, and some green, leafy vegetables, like kale, spinach, and arugula.

Garlic. Anything fish can do garlic does, too. The sulfur compounds in this amazing herb not only lower cholesterol and triglycerides, but they also go after only the LDL or “bad” cholesterol and leave the HDL or “good” cholesterol alone.

Garlic can also lower blood pressure so your arteries don’t take as much of a pounding. Thanks to a substance called ajoene, garlic keeps your blood from clumping and clotting. One study even showed garlic helps your aorta, the body’s main artery, remain elastic as you age.

Experts recommend getting 4 grams of garlic – about one clove – into your diet each day.

Fiber. During the course of a day, you should eat about 25 to 35 grams of fiber. If you do, you’ll boost your general health and give atherosclerosis quite a battle.

Certain types of soluble fiber, such as the kind in oats, barley, apples, and other fruits, shrink your cholesterol levels. It works by slowing down your food as it passes through your stomach and small intestine so your “good” cholesterol has more time to take cholesterol to your liver and out of your body. Eating more than 25 grams of fiber every day might also cut your risk of developing high blood pressure by 25 percent.

Fiber comes with an added bonus – it fills you up. After a fiber-rich meal, you feel full, so you’re less likely to overeat and put on unwanted pounds. Because being overweight increases your risk of atherosclerosis and other heart problems, eating fiber could be part of an effective strategy to guard your arteries.

You’ll find fiber in fruits, vegetables, and whole-grain breads and cereals.

Antioxidants. An unarmed intruder poses less of a threat than one with a weapon. By stopping free radicals from oxidizing LDL cholesterol, antioxidants remove much of the danger. Once oxidized, LDL cholesterol makes a beeline for your artery walls much faster. In fact, some scientists believe LDL cholesterol only harms you once it has been oxidized.

Vitamin C, vitamin E, and beta carotene are antioxidants. Peppers, oranges, strawberries, cantaloupe, and broccoli give you vitamin C, while carrots, sweet potatoes, spinach, mangoes, and collard greens are full of beta carotene. Sources of vitamin E include wheat germ, nuts, seeds, and vegetable oils.

While you munch on those fruits and vegetables, you’ll get the added benefit of antioxidant substances called flavonoids. Resveratrol in grapes, anthocyanins in cranberry juice, and quercetin in onions, apples, and tea are some of the flavonoids that help your heart and arteries.

Monounsaturated fat. To keep your blood running smoothly, maybe you need an oil change. Olive oil, the main source of fat in the heart-healthy Mediterranean diet, has mostly monounsaturated fat. This type of fat slashes the “bad” cholesterol without harming the “good” cholesterol. It also prevents clotting, giving your arteries even more protection.

Like fiber, monounsaturated fat also fills you up so you’re less likely to overeat.

Think about switching from soybean or corn oil to olive oil. After all, the Greeks – even while enjoying a rather high-fat diet – rarely develop atherosclerosis.

Besides olive oil, sources of monounsaturated fat include avocados, nuts, and canola oil.
Ginger. Make your dinner a little bit tastier and your arteries a little bit healthier with this ancient spice. Ginger contains phytochemicals called gingerol and shogaol, which give it its antioxidant power.

Animal studies show ginger not only lowers LDL cholesterol and triglycerides, it also prevents LDL oxidation. On top of that, ginger also keeps your blood from clotting by reducing the stickiness of your platelets.