5 Ways to Boost Good Cholesterol

Bummer alert: Aortic aneurysms, a dangerous swelling of the aorta, affect 1 to 2 percent of women and kill around 13,000 Americans each year, according to the National Heart, Lung, and Blood Institute. They can only be repaired surgically and often go undiagnosed, but a new study shows hope for a treatment: The research, published in the journal Atherosclerosis Thrombosis and Vascular Biology, indicates that higher levels of HDL, or “good” cholesterol, can help protect you from developing an aortic aneurysm.

Researchers from St. George’s University of London gave a peptide called Ang-II to mice to increase their blood pressure and try to induce an aneurysm. They then injected one group of mice with HDL and another with a placebo. Researchers discovered that they were unable to create new aneurysms in the mice that received the HDL injections, and these mice also showed a significant reduction in the size of their existing aneurysms. “It’s good news for mice, but we do need to translate this,” says lead study author Gillian Cockerill, PhD, group leader of the Vascular Biology Research Unit.

That said, existing research shows boosting your HDL is good for heart health and may help prevent coronary disease, says Maja Zaric, MD, interventional cardiologist at Lenox Hill Hospital in New York City and a Women’s Health advisor. “HDL is a type of cholesterol that actually cleans the blood vessels, as opposed to the LDL cholesterol (aka, bad cholesterol), which clogs them,” she says.

Here, she shares a few strategies on how get more of the good stuff.

Work it out: Since regular exercise helps boost HDL production, Zaric recommends logging at least 30 minutes of any aerobic exercise three to four times a week.

Quit the cancer sticks: Whether you’re a regular smoker or a “just one puff” kind of girl, it’s time to ditch the bad habit. “Smoking even in small amounts can actually suppress the HDL release from the liver,” says Zaric.

Drop some pounds: If your BMI is higher than 25, losing weight isn’t just all-around good for you—it can also up your HDL levels. That said, people who are at a normal body weight shouldn’t try to drop pounds just to increase HDL production.

Fill up on good fats: Consumption of monounsaturated fats has been linked to higher HDL levels. Get your fill by incorporating more avocado, salmon, sardines, olive oil, and olives into your diet.

Consider a cholesterol booster: If you’re generally healthy but have a low HDL count and a family history of heart disease, you might want to ask your doctor about OTC cholesterol-boosting medications, says Zaric. One thing to keep in mind: They can have the side effect of facial flushing or redness, which might last anywhere from 5 to 10 minutes.

photo: iStockphoto/Thinkstock

More from WH:
18 Self-Checks Every Woman Should Do
What Your Blood Test Results Mean
Heart-Healthy Recipes
15 Min Belly, Butt & Thigh Workout
What’s the 15-Minute Fat Loss Secret? Find out here!

 

 

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Daily Dose: March 18, 2013

Check out the list of links that should be on your radar today:

Did you miss out on must-have clothing or accessories while they were in stores? There’s now a crop of websites designed to help you get your hands on them. [WSJ]

A cure for HIV might be in sight: New research shows that rapid treatment with antiretroviral drugs may effectively “eliminate” the virus for some people. [Fast Company]

Abused women just got more much-needed support: An increasing number of states are forcing employers to provide job protections for abused employees. [USA Today]

Doctors are more likely to dismiss complaints about pain when they come from women—even though females face a greater risk of suffering from chronic pain. [NY Times]

You really have to stop eating takeout while watching DVR’d episodes of New Girl: A recent review of previous studies confirms that people consume more calories during distracted eating (especially if it’s later in the day). [Today]

The North Dakota Senate just approved a “heartbeat” abortion ban, which would be the most restrictive anti-abortion law in the country if it’s signed into effect by the governor. One big problem: Fetal heartbeats can be detected as early as six weeks, but many women don’t even know they’re pregnant at that point. [Reuters]

First, headlines claimed that having sex in outer space could lead to life-threatening illnesses—but the latest articles say that, while reproduction might be tricky, getting it on recreationally shouldn’t be a problem. Guess we’ll have to wait until someone tries it to find out the truth. [Newser]

According to the results of a new survey, Chicago’s O’Hare is the most stressful airport in the country. Pretty sure that the most stressful airport in the country is actually…whichever airport you happen to be traveling through at the moment.  [Daily Mail]

Apparently designer vaginas are a trend, according to the American Academy of Cosmetic Surgery. When will the plastic surgery madness stop? [USA Today]

photo: Brand X Pictures/Thinkstock

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Eat THIS for a Healthy Stomach

Researchers have discovered a new way to quit your bellyaching: Eating green cruciferous vegetables like broccoli may boost digestive system health, according to a new study from the Walters + Eliza Hall Institute of Medical Research in Australia.

The researchers discovered a gene called T-bet that lives in the gut, where it triggers the growth of special cells that promote good bacteria, protect you from bad bacteria, and may even ward off digestive system conditions such colorectal cancer and food allergies. Even better? Previous research has shown that a certain compound in green cruciferous vegetables activates this gene and amps up the immune system to help it function at full force.

In light of these new findings, study author Gabrielle Belz, PhD, laboratory head in the division of immunology at the Walter and Eliza Hall Institute of Medical Research in Melbourne, Australia recommends eating a balanced diet with sufficient green veggies—that’s about two and half cups a day for most women, according to USDA recommendations. Examples of green cruciferous vegetables include broccoli, Brussels sprouts, bok choy, and kale. Need some inspiration on how to up your intake? Check out these tasty recipes:

Winter Kale Salad

Photo:Kang Kim

Roasted Brussels Sprouts and Red Onions with Balsamic Vinegar
Photo: Catherine Sears

Stir-Fried Bok Choy

Photo: Kate Mathis

Cheddar Broccoli Chicken
Photo: Mitch Mandel

Collard Greens with Pork Chops and Apples

Photo: John Kernick

photo: iStockphoto/Thinkstock

More from WH:
The Healthiest Vegetables Ever
23 Ways to Eat Better
The Best Packaged Produce
Body Reset Diet Slim down in 15 days! Expert Harley Pasternak offers a proven program to shed pounds without sacrificing health or convenience in The Body Reset. Order now!

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Look Your Best This Allergy Season

Hiding a pimple is easy. Masking a red nose, dry skin and puffy eyes during allergy season is a full-time job. In fact, a survey commissioned by Zyrtec found that 50 percent of women have missed parties and dates because their symptoms made their beauty routine so much longer.

Researchers surveyed 1,000 women about allergies (both indoors and outdoors) and their effects on makeup habits. Most women said their go-to products to hide allergy symptoms include concealer, foundation, and mascara. “Women think that when they’re dealing with allergies, the best way to cover it up is to throw on a lot makeup,” says Rebekah George, the beauty expert for the survey. “But a lot of the time, that can make it look worse.”

If you dread allergy season, heads up: experts say it’ll only be worse this year. You don’t need to be a makeup magician to look your best this spring, though–just take some beauty cues from Jennifer Lawrence. You’d never guess she was battling a cold when she attended the Screen Actors Guild Awards show back in January.

photo: iStockphoto/Thinkstock

More from Women’s Health:
Anti-Allergy Gear
Fight Seasonal Allergies
Your Body’s Best Defense Against Allergies

Body Reset Diet Slim down in 15 days! Expert Harley Pasternak offers a proven program to shed pounds without sacrificing health or convenience in The Body Reset. Order now!

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Daily Dose: March 15, 2013

Check out the list of links that should be on your radar today:

Like: 

City-dwellers, rejoice: Air pollution won’t increase your risk of developing rheumatoid arthritis, despite some previous research that suggested the contrary. [Fox News]

Get ready to go snap-happy: An Instagram-esque camera from Polaroid is apparently in the works! [Fast Company] 

A new drug approved by the FDA will help doctors locate lymph nodes in patients with skin cancer and breast cancer. [FDA] 

Researchers found more proof that acupuncture can reduce the stress hormone response, according to a new animal study. That is, unless tiny needles are what stresses you out. [ScienceDaily]

Dislike: 

In totally unfair news, breast cancer survivors who eat even one serving of high-fat dairy per day have a 49 percent higher risk of dying from the disease than women who eat little or none of those foods. [Huffington Post] 

A New Jersey bakery is facing serious consequences after the FDA and state officials tested muffins and snack cakes from the store over several years and found that they were incorrectly labeled “sugar-free.” Meanwhile, if you were wondering what the FDA has been up to for the last few years, now you know. [FDA] 

A whopping 69% of Americans admit to talking on their cell while driving in the last month. Come on people, put the phones down. [NBC News] 

Skeptical: 

Sexcereal, a new breakfast cereal claiming to boost your sexual health, was recently introduced in Canada. No word yet on how this will spice up your morning commute. [TIME] 

The U.K. is getting a new Sprite recipe from Coca-Cola, which will combine stevia (a no-calorie sweetener) and sugar to cut 30 percent of the calories. Just remember, making something less unhealthy doesn’t make it actually healthy. [Huffington Post] 

The new ePad Femme is a tablet that comes pre-loaded with “feminine” apps, like ones for yoga, cooking, and weight loss. “Finally, a tablet just for us!” –No woman, ever. [TIME]

A new website called InstaSham supplies you with fake photos to upload to Instagram to make people think you had a seriously epic weekend. Because a filtered photo is all the proof your friends need to believe that you took a day trip to Fiji yesterday… [AdWeek] 

photo: iStockPhoto/Thinkstock

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Work Out for Free This St. Paddy’s Day

Here’s some news that will make you want to do a jig: MySportsClubs locations in New York City, Boston, Washington, D.C., and Philadelphia are offering free St. Patrick’s Day-themed classes this Sunday, March 17. From 9 a.m. to 11 a.m., select gyms in each city will hold a series of 30-minute “ShamRock Your Body” classes set to Celtic music. The routines, which are based off of the chain’s CrossFit-inspired UFX classes, will also incorporate movements that are reminiscent of Irish dance steps.

“It’s a really great way to get in a high-intensity workout before you go out and indulge,” says Geri-Nikole Love, a master trainer who helped develop the UXF classes for New York Sports Club. ” With the tools that we use like kettlebells, the TRX suspension system, and Dueling Ropes, you’re constantly using your core and glutes. It’s a total body workout, but it’s also good core training.”

The participating gyms will also be giving away assorted St. Patrick’s Day-themed prizes.

Check out the full list of locations offering “ShamRock Your Body” classes:

New York Sports Club
7th & 10th (Sheridan Square)
23rd & 8th
23rd & Park
41st & 3rd
73rd & Central Park West
76th & 1st
80th & Broadway
86th & Lexington
125th Street – Harlem USA
Astoria
Cobble Hill
Forest Hills
Garnerville
Marlboro
Mercer Street
New Rochelle
Varick Street
White Plains City Center

Boston Sports Club
Wellington
Wellesley

Washington Sports Club
Fairfax
Silver Spring
South Bethesda

Philadelphia Sports Club
Rodin Place

photo: iStockphoto/Thinkstock

Body Reset Diet Slim down in 15 days! Expert Harley Pasternak offers a proven program to shed pounds without sacrificing health or convenience in The Body Reset. Order now!

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Re-usable containers for on-the-go meals

With various-sized containers to control portions, these bento-style boxes are good for your planet, wallet, and diet ($ 28, laptoplunches.org).

Each section has its own lid, and all five fit in a portable case. Suzanne Farrell, R.D., of Cherry Creek Nutrition in Denver, suggests these pack-’em options:

1 oz hummus or yogurt, for dipping

3/4 cup mozzarella salad

2 hard-boiled eggs, sliced

1/2 cup quinoa salad

1 cup sliced veggies or fruit

 

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What Is “Processed Meat” Exactly?

You might want to toss that package of sliced turkey sitting in your fridge right now: New research shows a link between processed meat consumption and premature death, according to a study published in BMC Medicine.

The European Prospective Investigation into Cancer and Nutrition (EPIC) study looked at health effects of eating processed meat on more than half a million men and women in 10 countries. Researchers collected data on people ages 35 to 69 who didn’t have cancer or a history of heart attack or stroke and followed them over the course of at least a decade. At the end of the study, about 26,000 men and women had died. The researchers found a link between processed meat consumption and increased chance of early death, especially from cardiovascular disease and cancer. They estimate around 3 percent of premature deaths could be prevented annually by limiting processed meat intake to less than 20 grams per day on average—that’s equivalent to a piece of sausage about the size of a matchbook cover, one slice of bacon, or a little less than a slice of lunchmeat.

So, what is “processed meat” exactly? “Typically, it means anything more manipulated than cut or ground,” says dietician Lisa Cashman, RD. “This includes most lunchmeats found in deli counters, anything with a casing or in sausage form, and, of course, anything smoked or cured like bacon.”

Don’t panic—not all of your sandwich filling choices are off the table. Cashman recommends these alternatives for lunchmeat addicts:

White-meat chicken
According to the study, poultry like chicken and duck won’t up your odds of cancer or cardiovascular disease. Slice white-meat chicken for your sandwich instead of buying it pre-packaged (those meats may still have added chemicals). If you can’t live without a grab-and-go option, Cashman recommends Applegate Farms, which offers hormone- and nitrate-free products.

Fresh-roasted turkey breast
Buy a turkey breast and roast it at home as a cost-effective option to processed meats. You can also look for fresh-roasted turkey at the deli. It should look similar to the turkey breast you’d have on Thanksgiving and will usually be labeled “cooked in-house.” If it looks more like thin, sliced bologna than what you had last November, it’s likely been manipulated. When in doubt, Cashman suggests asking a deli manager, who should be able to give you the details.

Egg salad
Use extra whites and fewer yolks for a slimmed-down version, and don’t go overboard with mayonnaise. Opt for Smart Beat lite mayo, which is lower in calories, saturated fat, and cholesterol. Then load your sandwich or wrap with veggies for added nutrition.

Meat-free options
While you should scale back on processed meats, be careful not to skimp on protein. While they may not all be as sandwich-friendly, foods like lentils, beans, nuts, nut butters and soy or tofu will help you up your intake.

photo: Brand X Pictures/Thinkstock

More From Women’s Health:
6 Reasons to Eat Less Meat
Read It and Eat It
Go-To Roasted Chicken

Body Reset Diet Slim down in 15 days! Expert Harley Pasternak offers a proven program to shed pounds without sacrificing health or convenience in The Body Reset. Order now!

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5 Money Lies Your Boss Is Telling You

The number of calories in a carrot versus a Big Mac. The price of a Jason Wu dress compared to a Jason Wu for Target dress. The hotness quotient of Ryan Gosling…or Meatloaf. There are some things that you don’t expect to be equal. One thing you do? The amount of money you and a male coworker earn—for doing the same exact job.

According to a recent study from the Institute for Women’s Policy Research, women working full-time in 2012 made 80.9 percent of what men took home in weekly pay—a drop from 82.2 percent in 2011. In terms of annual salary, women lagged even further, earning just 77 percent of what men raked in, a half a percentage point down from 2011. That means women made an average of $ 691 a week in 2012 (less than in 2011), while men earned about $ 854, a small gain over their 2011 pay.

Part of the reason for the discrepancy is that women often don’t negotiate as much as men do. It’s intimidating—especially given a lot of the lines bosses like to dole out, like “You’ll get fired if you tell any of your coworkers what you make” or “We can only give cost of living increases.” The thing is, these statements—and several others your boss may make to stand in the way of you and a pay increase—just aren’t true. Business coach Lisa Gates, cofounder of She Negotiates, a company that provides negotiation training for women, debunks some of the most common whoppers—and explains savvy ways to get around them.

“We don’t have the budget for raises this year.”
First, research how your employer’s faring. For public companies, go to Google.com/finance, enter the name of the organization, click on it, and then go to the “financials” link on the left-hand side of the screen to see a summary of profits and losses. If you work for a private company, scan their website for an annual report, or check business journals in your area—they often publish special issues detailing local financial statements. If you find out income is up? “Tell your boss that you know the organization’s doing x percent better than last year, and explain how you’ve contributed to the bottom line,” Gates says. Another tip: Your company might have a separate budget for bonuses versus salaries, so brainstorm with your boss about whether there are any extra pockets of money to tap into. On the other hand, if your workplace is legitimately under financial stress, request other incentives instead—like more vacation, working from home once a week, a nicer office, or an assistant.

“Sharing compensation information is prohibited.”
It’s actually against the law to forbid staffers from discussing salaries—it violates the National Labor Relations Act. And since knowing where you rank helps you gauge whether the raise you’re requesting is reasonable, it’s worth asking trusted colleagues. “That said, if you’re only talking to female coworkers, you’re not getting a clear picture of the pay scale across genders,” Gates points out. Instead, see if you’re underpaid at sites like GlassDoor.com or GetRaised.com. Then you can go to your boss armed with accurate info to help you achieve salary parity.

“There’s a pay structure we need to keep in place so you won’t be making more than your higher-ups.”
BS alert: If sharing compensation information is “forbidden,” how would your coworker know you’d surpassed her? In any event, the best retort is to propose being given a new title that better reflects your job description. Gates suggests having a conversation with your boss about the job you were originally hired for, and how what you’re actually doing goes above and beyond that. And what goes great with a promotion? A raise, of course.

“It’s not time for raises.”
“Typically, budgets are established at a certain date,” Gates agrees, “But this could also be corporate code for, ‘I just don’t want to give you more money.’” Respond by asking your boss, “When will that time be, and what do I need to do to put myself in line for a raise?” Frame it like a discussion, not a demand: Tell her what you’ve accomplished, and ask her to help you fill in any blanks so you know what goals you need to meet to ensure you make bank in the future.

“Corporate doesn’t allow raises bigger than the standard cost of living increase.”
Compensation almost always has some wiggle-room, but your boss may have to go to bat for you by asking her higher-up for more money. Since she’s probably reluctant to rock the boat, you need to prove it’s worth her while. “Using specific examples, lay out what you’ve done to boost profits and productivity, and explain that your salary should correlate with those results,” Gates says. If she still gives you pushback, say something like, “In my research, I’ve discovered that the market value of my position is x. I want to continue to help you hit your targets and exceed them, to be as valuable to you as I possibly can. In return, I’d like you to value my contribution, too. Can we brainstorm ways we can meet each other’s needs?” Calling out the fact that you’ve done your homework shows her you know what you’re talking about, and emphasizing how your getting a raise is also beneficial to her softens things.

“You’re already at the top of the pay scale.”
If your company uses a pay scale (a tiered salary system commonly used in union, government, and public jobs to ensure equal compensation for everyone with a certain level of experience), find out whether the salaries they offer are in line with the rest of the market by checking websites like GlassDoor.com or the Bureau of Labor Statistics. Making less than your peers in a similar line of work? Print out those reports, bring them to your boss, and say, “It seems there’s a disparity in the salary range for my position, and I’d like to talk about re-benchmarking the pay scale. Can we review the classification so that it’s more in line with what my research shows me?” If possible, have the conversation over lunch to set a relaxed tone. “Starting off with small talk, like asking about her kids or vacation plans, releases the bonding hormone oxytocin, which makes her more receptive,” Gates says. “Plus, it’s hard to be contentious when you’re enjoying delicious food.”

photo: Photodisc/Thinkstock

More From Women’s Health:
4 Steps to Make More Than Your Coworkers
Money Rules That’ll Make You Rich
Love Your Job: Meaning Is the New Money

Body Reset Diet Slim down in 15 days! Expert Harley Pasternak offers a proven program to shed pounds without sacrificing health or convenience in The Body Reset. Order now!

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