Mindfulness Based Stress Reduction and You

Posted on February 3, 2013 by buzz

Written by: Joshua MacAran

A professionally dressed woman meditating on top of her desk

What is the most effective way to mitigate the chronic stress of today’s world?

Chronic stress has become the American Way. According to an American Psychological Association report in 2009, 69 percent of employees report that work is a significant source of stress and 41 percent say they typically feel tense or stressed out during the workday. A 2001 Bureau of Labor Statistics report cites that the median number of days away from work due to anxiety, stress, and other similar disorders was four times the median for all other nonfatal injury and illness cases. Houston, we have a problem. While a significant reduction in workload and/or increase in pay doesn’t seem likely to happen in the immediate future for most people, you can increase your happiness by taking care of yourself – eating right, sleeping well, and engaging in mindfulness based stress reduction.

MBSR is a multifaceted approach that incorporates hatha yoga, meditation, and body-scan (a guided awareness practice). Yoga addresses the prevalence of disuse atrophy that is at the root of so much chronic pain and illness, while awareness practices such as meditation and body-scan train the mind to focus. MBSR has been found to have a high rate of participation after the program is finished, even three years afterward, according to studies in the 80s and 90s. This is in part because each of the practices are unique and work well for different people and each person is free to continue with the practices that work best for them.

MBSR was pioneered by Jon Kabat-Zinn at the University of Massachusetts Medical Center in 1979. Today, MBSR is offered as an eight week intensive course for medical students and professionals in over 200 medical centers, hospitals, and clinics throughout the world. It is a useful tool for students and professionals dealing with the intensity and pace of the medical profession. Many of these professionals share it with patients to help them cope with the stresses of illness.

There have been several studies conducted to verify the efficacy of the MBSR program. Findings as recent as 2008 still come to the same conclusions as studies in the previous two decades; “MBSR studies with varied populations have found significant decreases in anxiety/depression, mood disturbance, somatic symptoms of stress, and present-moment pain. Other mindfulness studies have demonstrated improvements in quality of life, health-related quality of life, general health, sleep quality, immune function, and decreases in psychological distress and physical symptoms and conditions.” Each of the MBSR practices is at its core an awareness practice, and perhaps that is why they are so successful.

Awareness is a skill seldom taught by the public school system. We are a very forward focused society and we are taught to focus on the next assignment, the next promotion, the next weekend. Kabat-Zinn writes, “We are driven by the urgent, miss the important and then wind up a lot of the time being unhappy.” The greater truth about America is that most of our poor are fed, clothed, and housed. Each moment we are alive in the middle of our busy, stressful lives, we could instead be alive and begging on the street in Thailand or India. We could be in the middle of a civil war in Sierra Leone, or in a crowd of restless agitators in Tunisia. We are among the luckiest nations on earth, although we often don’t remember how lucky we are.

This is nothing new, so why all the fuss? Perhaps a better question is, why not more fuss? We have known for decades that there are effective, low cost solutions to the mental and physical health consequences of chronic stress. If you accept the presumption that our chronic stress isn’t going to end any time soon, why are we not teaching our children to take their health into their own hands at a very young age? Do your community a favor. Learn these techniques. Practice mindfulness based stress reduction. Then teach them to all the people asking you why you’re so happy!

First Graders Possess Medical Marijuana Cards

Posted on February 3, 2013 by buzz

An example of an Oregon State medical marijuana card.

Written by: Jason Garoutte

No. That’s not a typo. Parents with children diagnosed with disorders and diseases like autism or leukemia are becoming more open to non-traditional treatments such as medical marijuana. There are currently 58 children in the state of Oregon who are covered under the state medical marijuana law which allows them use of the so called “gateway drug.”

All of us have probably heard the terms leukemia and autism before, but do we fully understand what challenges parents are faced with day in and day out with such disorders? Autism is a brain disorder that often makes it difficult to communicate with and relate to others. With autism, the different areas of the brain fail to work together. This leads to anti-social behavior, repeated types of behavior like body rocking, and becoming upset when routines change.

With one in every 88 children diagnosed with autism in the United States, more parents are searching for answers and treatments that work. One problem with autism is that there is no typical case. People can have many different types of behavior, from mild to severe. In nearly one in three cases, children with autism experience seizures or seizure disorders such as epilepsy.

Although marijuana is not currently considered a treatment for autism by the medical profession, it is considered a treatment for seizures and mood altering behavior. So, what makes medical marijuana a safe treatment for children over the more traditional treatments?

The active chemical in marijuana is called THC(Tetrahydrocannabinol.) This is what gives marijuana its medical properties. In essence, the human body produces receptors that bind with THC, interfering with the brains neurotransmitter systems. This allows the recipient to feel various effects, such as reducing pain, limiting seizures, and lowering anxiety. In cancer patients, marijuana has been shown to reduce nausea and increase appetite, after receiving chemotherapy,

“The American Academy of Pediatrics recommends the use of scientifically validated treatments. The use of medical marijuana to treat autism has not been tested and could be dangerous for children,” says Susan Martin, director of media relations at the American Academy of Pediatrics. Although long term effects from marijuana have yet to be determined, using marijuana at such a young age may be detrimental to the child’s brain growth and development.

Traditional treatments for autism include special behavior training, speech therapy, physical therapy, and FDA approved drugs. Melatonin and Chelation are widely used, legal treatments for autism, where medical marijuana is only legal in 18 states.

There are many traditional treatments available to parents for children with these disorders that are safe, legal, and readily available across the nation. However, as a parent when you are faced with the challenges of raising a child with special needs, you may find yourself weighing the possible long term effects against the apparent short term benefits of non-traditional treatment, even if it involves allowing your child access to a medical marijuana card.

Proposition 37 in California Hanging in the Balance as the Election Draws Near

Posted on November 5, 2012 by buzz

Written By Jessica Nichols

As this election draws near, both sides of every debate are revving their engines and gearing towards the final battle. Proposition 37, which requires labeling on genetically modified foods, is despite having a strong lead earlier in the race, is finding its footing as opponents to the bill fight back.

In a poll from California Business Roundtable and Pepperdine University’s School of Public Policy done four weeks ago, the labeling initiative was supported by more than two-thirds of Californians who said they would vote for it November 6. However, in their latest poll from Tuesday, October 29, results showed the support for the initiative to have fallen to only 39 percent, with the opposition nearing 51 percent of the vote.

The opposition is largely funded by biotechnology company, Monsanto, DuPont, and PepsiCo Inc, managing to sway public opinion with a $46 million campaign against genetically modified organism, popularly referred to as GMO, labeling, making Proposition 37 one of the most well-funded ballot measures fights.

Opponents to the initiative claim that it is “poorly written,” and will result in costly effects to farmers and consumers, adding $400 to their monthly grocery costs. These ads also point at “special interest exemptions” toward restaurants and animals that consume GMO feed.

Those in support of the initiative say that consumers have the right to know what is going in the food that they eat, and say that claims to higher expenses to consumers, farmers, and businesses have no founding.

Many of the processed foods that we see stocking the shelves at grocery stores use GMOs—corn and soybeans being some of the top most used. These genetically modified foods are crossed with the DNA of other species to resist insects and pesticides.

Each side claims insufficient evidence and shotty science on the part of the other with the intent to mislead voters. And without sufficient government testing on the long-term effects of GMOs, the voter is left to the mercy of both sides and their campaign talking points.

Currently, the United States does not require labeling on GM foods so long as they are “substantially equivalent” to their non-GM counterparts. The US also does not require pre-market safety testing of these foods. Supporters of the initiative cry that we just do not know what these foods could do to people health-wise, especially after long-term use in our daily diets.

DuPont and Monsanto, the lead in contributions at $8 million contributed, lead the industry in their genetically modified seed businesss.

As the clock counts down to the election, it seems that opponents may have surpassed those in favor of the proposition. However, only time will tell if voters will support or opposed this polarized and controversial topic.

Organic sushi: A balanced meal for the health-conscious

Posted on November 5, 2012 by buzz

By: Marina Ignatyeva

Health-conscious food lovers face a constant dilemma: how to balance their love for food with healthy eating that would not result in weight gain. A delicious solution is organic sushi.

Sushi is a culinary work of art that usually consists of rice, vegetables, fish or seafood, and nori seaweed that holds this all together. Some sushi rolls also contain sauces, which add flavor and spiciness to the roll.

The beauty of sushi is just how customizable it is. If one is concerned about eating too many carbs, one can choose to get sushi made out of brown rice instead of white rice or jasmine rice, both of which are much higher on the calorie scale. People can choose to get their sushi rolls lightly cooked in tempura batter, or avoid this crispy goodness and the calories from fat that come with it. Or they can choose to get sushi rolls with tempura-fried shrimp or vegetables, so that only a small portion of the roll is crispy, reducing the guilt of eating unhealthily. Customers can order rolls with cream cheese, or opt out from consuming this melty goodness. The types of vegetables used are different for each type of roll, as well as the types of fish and seafood used. If the consumer wants to opt out from eating any fish, they can always find vegetarian sushi.

The biggest concern that most people have with sushi is how expensive sushi can be. Most sushi houses and modern sushi bars use wild caught fish and organic ingredients. (For those who want to be absolutely sure of how organic their sushi is, Wholefoods has amazing sushi bars.) In Seattle, it is easy to find traditional sushi houses that make whole rolls for an inexpensive price, as long as they are not too fancy and if it is happy hour. Modern-style sushi bars with conveyer belt serving system occasionally also have reduced prices during certain hours, or choose to sell sushi pieces with farm-grown fish, which cost less. For example, Oto Sushi (http://www.otosushiusa.com/) is a traditional-style sushi house that sells whole rolls for as cheap as $4.99 during their lunch special. Conveyer belt modern restaurant AA Sushi (http://www.aasushi.com/) also has reduced prices on their plates during lunch hours. Blue C Sushi (http://www.bluecsushi.com/) sells rolls with farmed salmon, which is less expensive than wild salmon or a different type of fish.

Organic sushi with brown rice is very nutritious and delicious. If eaten with a bowl of miso soup, a light healthy Japanese soup. it makes a balanced meal that does not induce bloating while filling the eater up. This is a perfect meal for the health0conscious consumer!

Lack of Leisure-time Physical Activity Hurts Arthritis Sufferers

Posted on February 14, 2012 by buzz

Written By: Amy Pritchard

Fighting arthritis pain with leisure-time physical activity (LTPA) should be general practice. According to The Centers for Disease Control and Prevention (CDC), throughout the U.S. adults with arthritis have higher rates of no leisure-time physical activity compared to adults without arthritis. Using the data found in a recent Behavioral Risk Factor Surveillance System (BRFSS) automated survey, there is a nation wide disparity between no LTPA in adults with arthritis and those without arthritis. The startling discrepancy between the two groups has prompted the CDC along with The Arthritis Foundation to promote federal initiatives to increase health communication campaigns directed to arthritis sufferers as well as promote community-based low impact exercise programs and disease-specific training for exercise professionals.

Mapping from a research survey by (BRFSS) indicating state-specific no LTPA prevalence estimates among adults with arthritis were used to compare data to no LTPA with adults without arthritis. All states have a discepency in the rates of no LTPA in adults with arthritis compared to those without.

Prevalence of no LTPA ranged from less than 20% in Colorado and Minnesota to 40% or more in Tennessee.

Despite the overwhelming research indicating physical activity improves mental and physical quality of life, arthritis sufferers are hindered to start an exercise routine due to a fear of injury, chronic joint pain, and a general lack of knowledge of safe and appropriate levels of activities. Physical activity need not be strenuous to obtain benefits; 30 minutes of brisk walking can be broken up into three 10 minute sessions. Adults with arthritis who reported having no leisure-time activity make up >33% of the adults per state who reported no LTPA.

The Arthritis Foundation initiated a wellness campaign to increase LTPA called Fight Arthritis Pain. The question asked, prompts adults with arthritis to answer the question, “How do you fight arthritis pain?” A national ad supporting LTPA shows Billie Jean King fighting arthritis with tennis.

“In 2012, the CDC Arthritis Program will initiate work with the American College of Sports Medicine to develop an arthritis-specific, skills-based training and certification program for fitness professionals” (CDC). Medical practitioners and fitness professionals should educate adults with arthritis on low impact disease-specific exercises in an effort to increase physical activity and quality of life. Consequently, increasing information and community-based exercise programs will decrease the overall rate of no LTPA in U.S. adults.

Although research has shown that physical activity decreases the occurrence of pain and suffering in chronic disease patients the BRFSS survey uncovers a prevalence of no leisure-time physical activity in adults with arthritis compared to adults without arthritis. The CDC will work to promote health education for patients with arthritis. Information targeted to these patients will include disease-specific exercise programs available and the benefits of physical activity. The CDC will also work on fostering policy and environmental initiatives that impact and benefit patients with arthritis. The ultimate goal is to decrease the national no LTPA rate for all adults, particularly those who suffer from arthritis pain.

Worst Company EVER: Biotech Giant Monsanto is Under Attack, Obama and the FDA are Under the Gun

Posted on February 6, 2012 by buzz

Via CREDO Action website

By Allison Hibbs

Monsanto, the multinational agricultural biotechnology corporation long reviled by organic farmers, environmentalists and conscientious foodies worldwide, has drawn more than the usual amount of rancor in recent months. While assailants are hoping the media blitzkrieg will prove as damaging to the company as they claim that its bioengineering and genetic modification practices are to the planet, that hope may prove optimistic in light of its cozy relationship with the United States federal government. Efforts to diminish that relationship have led to the recent circulation of more than one petition calling for the dismissal of FDA Food Safety Czar, Michael Taylor, a former top Monsanto executive.

One reason for the recent outrage is a perceived “crusade” by the FDA against small raw milk dairy farmers, many of whom are Amish, even as they overlook repeated violations by larger, industrial producers. CREDO, a publication of Working Assets, began a campaign in late January to educate and motivate consumers to sign a pledge beseeching President Obama to expel Taylor from the administration.

"While factory farm operators are getting away with serious food safety violations, raw milk dairy farmers and distributors across the country have been subjected to armed raids and hauled away in handcuffs."

CREDO Action

CREDO believes that the FDA’s efforts would be better spent enforcing food safety regulations at the largest industrial producers, where it claims that “antibiotic resistance has run amuck,” rather than focusing so much of the administration’s efforts on sting operations to arrest small dairy farmers.

"Incredibly, Michael Taylor and FDA inspectors have not arrested or fined the Iowa agribusinessman -- Jack DeCoster -- who was wholly responsible for the more than 500 million eggs that were recalled in 2010 salmonella-tainted egg recall. 3Though this industrial agribusinessman endangered the health of millions, Michael Taylor thinks Amish farmers producing fresh milk are more deserving targets of his FDA enforcement raids with guns drawn."

CREDO Action

The petition had garnered 151,160 signatures as of SuperBowl Sunday, 75 percent of its 200,000 goal.

Another petition circulating on Twitter and Facebook had reached a total of 220,000 signatures by game time, far surpassing its original goal of 75,000. Written and circulated by Frederick Ravid, this petition includes a longer letter to the president, expressing opposition to the his administration’s appointment of Taylor three years ago.

“Taylor is the same person who as a high-ranking official at the FDA in the 1990s promoted allowing genetically modified organisms into the U.S. food supply without undergoing a single test to determine their safety or risks,” reads the letter. “This is a travesty.” Pointing out that Taylor was in charge of policy regarding the widely-opposed bovine growth hormone and that he fought against the requirement for disclosures on milk from cows that had been treated with the hormone, Ravid goes on to decry Monsanto as a company directly threatening the health and well-being of US citizens.

Reinforcing these concerns are WikiLeaks documents that surfaced last year implicating the Bush administration in questionable tactics used against countries in Europe to impel them to purchase Monsanto GMO products that they were resisting. Other documents imply that the US government considered putting pressure on the Pope to come out in favor of GMO foods. If any such actions were taken, they have proven largely unsuccessful and Monsanto has been repeatedly thwarted in France, Germany and the UK.

Additionally, lawsuits have been brought against the biotech giant by India and Canada for biopiracy and biocontamination, respectively; and a group of 270,000 American organic farmers are also suing the company for biocontamination. Ironically, the move is intended to protect these farmers against possible patent-infringement lawsuits brought by Monsanto over GMO seeds that have migrated to – and compromised – their lands.

For all of these reasons (and more), Monsanto has been voted Worst Company of 2011 by Natural Society, and the public seems increasingly to agree. As the acrimony grows, it is beginning to look like the corporation’s PR department has some serious damage control to do if it hopes to retain any influence over government activity. It is, after all, an election year and Obama may not have the luxury of ignoring so many voters crying “Why, O, why?”

Tips and Tricks to Eating Smarter

Posted on January 30, 2012 by buzz

Written by Elaine Zuo

Looking to improve your diet and eat healthier? Try these simple changes for a better you:

Opting for fruit and vegetables can lead to a healthier you

Buy smaller dishes and taller glasses. Optical illusions abound even in what we use to serve our food: People tend to overestimate vertical lengths and underestimate horizontal lengths. When asked to pour equal amounts of liquid into a short, wide glass, people poured more than when they did the same for a long, tall glass. Regarding a similar principle, the same amount of food in a large dish compared to that in a smaller dish was regarded as less food than the amount in the smaller dish.
Chew slower. Many of us have busy lives to run and do not have time to eat leisurely, but don’t let scarfing down your lunch on a short work break completely impact your eating habits. Try to take any opportunity to savor the meal and let your digestive system do its job. You’ll be more likely to stop eating while letting your stomach achieve the same amount of satisfaction.
Sneak fruits and veggies into your daily diet. Although it would be best to consume fruit and vegetables on their own, you can easily add these excellent sources of vitamins, fiber and antioxidants to your usual meals as tasty, healthy accents. Top cereal or yogurt off with fruit slices, or choose a vegetable drink to accompany your lunch. Carrots and broccoli can accentuate the taste of a meatloaf, soup or even pasta sauces.
Keep food in the kitchen and healthy foods at eye level. Don’t bring your food into the living room or your work space. You will eat less if snacks are not placed all over the house and within easy reach. Healthy foods, on the other hand, will seem more appealing if easily accessible.
Drink water. Substitute sugary sodas with a tall glass of H2O. Not only do you miss out on unwanted calories, but you will be fuller before the meal and thus prevent overeating. It’s also important for digestion and gives you a boost of energy along with combating dehydration.
Choose fish and beans. These two underrated food items help keep your health and weight in check. Omega-3 fatty acids found in fish can lower your bad (LDL) cholesterol and reduce risks of cancer, so be sure to indulge in a fillet. Beans are not only fibrous, but contain iron, folic acid and protein as well. Mix the two for a delicious fish and beans taco, and your body will have a ready arsenal of health-promoting nutrients.

Although these tips will certainly better your diet and lifestyle, the most important thing to have backing them up is a healthy mindset. Keep your goals in mind and you will kick any bad dietary habits that may arise.

Plant-based foods decrease risk of health problems

Posted on January 23, 2012 by buzz

Written by: Shauna Bannan

Several flavonoid-rich fruits and vegetables

Common flavonoid-rich fruits and vegetables.

People who add a moderate amount of flavonoids, plant compounds found in food and beverages, to their diets are less likely to suffer from serious health problems, recent studies show.

There are over 4,000 compounds classified as flavonoids, many of which can be found in a variety of fruits and vegetables, as well as tea, beer, wine, nuts, and soy. Research suggests that the naturally occurring plant compounds have a number of beneficial effects on human health, including a reduced risk of cancer, asthma, stroke, and heart disease.

A recent study conducted on nearly 100,000 older U.S. adults found that those who consumed the most amount of flavonoids were less likely to die of heart disease or stroke, compared to those who consumed the least amounts, over the next seven years. The participants were divided into groups of five – based on their flavonoid intake. One-fifth of those with the highest level of plant compounds were 18 percent less likely to die from cardiovascular trouble than the group with the lowest intake.

A study conducted at UCLA found that smokers who consumed high levels of these compounds in their diets were less likely to develop lung cancer.

“What we found was extremely interesting, that several types of flavonoids are associated with a reduced risk of lung cancer among smokers,” said Dr. Zuo-Feng Zhang, a researcher and professor of public health and epidemiology at UCLA. “The findings were especially interesting because tobacco smoking is the major risk factor for lung cancer.”

Zhang suggests that flavonoids may prevent cancer cells from blocking, in addition to blocking the formation of blood vessels that tumors develop.

The secret lies within the compound’s antioxidant activity. Like other antioxidants, flavonoids provide the body with protection against cellular damage. Due to the common high intake of fruits, vegetables, tea, and wine, these plant-based compounds may, at times, have stronger antioxidant abilities than those of vitamins C and E.

Many of these foods are consumed on a daily basis. Most vegetables, particularly those that are green and red, contain high levels of the compound. Tree fruits, spices, and beverages, including red wine and tea of all types, are also among a long list of flavonoid-rich foods.

“Even adding one serving of flavonoid-rich food a day could be beneficial,” said Marjorie L. McCullough, lead researcher of the American Cancer Society in Atlanta. “Flavonoid-rich foods are the types of foods we should be eating anyway.”

Anxiety Disorders Rated The Most Common Mental Illness in USA

Posted on January 22, 2012 by buzz

Don't let this become you

Written by: Jill Heagerty

The most common type of mental illness are anxiety disorders, affecting 18 percent of Americans. We all experience anxiety occasionally from high levels of stress, but it is important to recognize the dangers of letting it go too far. There are three forms of this disorder: generalized anxiety disorder, panic disorder, and phobic disorder.

Generalized anxiety disorder is a long-lasting, consistent feeling of being overwhelmed. This is the trickiest one to spot because anyone can fee anxiety for extended periods For diagnosis, doctors typically say if the feeling lasts for 6 months tIt can be a symptom of substance abuse, something chronic marijuana users should watch out for who think their choice of drug comes with little consequences.

Sufferers of panic disorder have short attacks of intense apprehension, frequently known as panic attacks, that include shaking, nausea, and trouble breathing. The scariest part about this anxiety disorder is it can escalate into agoraphobia, a fear of getting into situations that are challenging to escape. Sufferers can become so afraid of triggering another attack from these stressful situations that they don’t want to leave the comfort of their own homes, and what kind of life can these poor people lead if they are terrified of walking out the front door?

Phobic disorders are triggered be a specific situation or item. Many common phobias are arachnophobia (fear of spiders), ophidiophobia (fear of snakes), acrophobia (fear of heights), and astraphobia (fear of thunder and lightening). Most people have a fear of something, but a phobic disorder is extreme and can freak people out to the point that a simple experience or object sends them into a tearful tantrum. A few years ago a video of a girl who was a guest on Maury spread all over the Internet, as her extreme phobia of pickles was either pitied or mocked by viewers everywhere. The girl would cry and run away whenever she saw a pickle, an object that does not distress many at all, but she is the perfect example of how a daily item can cause severe stress from those with that phobic disorder.

The importance of this issue is that everyone suffers from anxiety, but if you have an extreme case that lasts for months at a time, seek help. There are medications and therapies that can cure you so it does not get to the point that you live in constant fear. I especially urge anyone with a phobic disorder to conquer it immediately. Never let something run your life, always keep control of your mind and body.

Omega 3 Fish Oil for Cholesterol

Posted on January 15, 2012 by buzz

Taking omega 3 fish oil may help your cholesterol.

Written by Erin Marty

There are many people who jump the stereotypical conclusion that all fats yield negative consequences on your health, like high blood cholesterol. Well, when considering fish and fish oil, rich in omega 3 fatty acids, this could not be further from the truth.

Along with other health benefits such as lending a helping hand with rheumatoid arthritis and possibly lowering blood pressure, omega 3 fatty acids contain ant-inflammatory abilities that may also aid in the reduction of triglyceride – fats in your blood that are typically associated with high cholesterol.

The oil in fish, according to the Natural Medicines Comprehensive Database, is ranked on their scale as “effective” for reducing high amounts of triglycerides. This is significant, as high triglycerides have been linked with high cholesterol, which in turn, is linked with other health conditions such as heart disease. No wonder this miracle fat is often times referred to as “good” fat.

Researchers, according to the Medline Plus website, believe that though fish oil is not as effective as some medications, it can help to lower triglycerides by twenty to fifty percent. Omega 3 fatty acids and fish oil are also listed on Mayo Clinic’s “Top 5 Food to Lower Your Numbers.” This is mainly because these good fats have been known to help decrease LDL levels, also known as low-density lipoprotein or bad cholesterol.

Because we cannot produce it ourselves, as humans we have to consume foods that contain omega 3 fatty acids, not just for their benefits, but also because we depend on them for survival. Nuts, canola oil and flax seeds are also wonderful foods when it comes to omega 3 fatty acids. As stated before, these fatty acids are also rich in fish. Mayo Clinic lists the following fish as being the richest in omega 3 fatty acids: mackerel, lake trout, herring, sardines, albacore tuna, salmon and halibut.

To actually benefit from omega 3 fish oil, the American Heart Association recommends that you consume at least two servings of fish every week. Be wary of certain fish high in harsh metals such as swordfish and king mackerel. Not a big fish eater? Fish oil supplements are also available over-the-counter.

Let’s face it, though; just eating fish alone isn’t going to to lower your cholesterol. Physicians advise not only the consumption of omega 3 fish oil and fish, but to alter your current lifestyle by adding plenty of exercise and a healthy diet to your daily routine.

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