留作紀念

曾經 email 給某人的......, 竟然還存著.........


A.  Keep your body in good condition

1. Improve your Cardiorespiratory Endurance -------thus decrease heart diseases;

2. Raise your blood HDL (good cholesterol); Lower your blood LDL (bad cholesterol);.....thus decrease heart diseases, vascular diseases.......

Normal HDL cholesterol level ranges from 40 to 60 mg/dl. When HDL level increases than 60 mg/dl, it will protect you from coronary heart diseases, arthiosclerosis......

because high levels of HDL tend to wash away lipids from blood vessels, thus protecting against heart diseases.

3. Keep your Waist Circumference in normal range; Losing weight increases HDL cholesterol, while obesity increases LDL cholesterol in your blood.

4. Keep your BMI in normal range;

　

B. How to do:

1. Practice some aerobic exercises at least 30 minutes every time, 3--5 times per week; like cycling, walking, running, swimming, jogging, soccer, basketball, racquetball, skating . ......

These types of sports increase your heart rate for some time, thus raise your HDLcholesterol, and improve your heart condition;

2. Eat green and dark yellow vegs, cruciferous vegs (cauliflower broccoli, cabbage, ....), and beans

3. Avoid eating saturated fats, only mono-unsaturated fats can raise HDL cholesterol without raising total blood cholesterol.

4. Eat at least 2---4 servings of foods containing soluble fibers daily.

5. Beware that refined carbohydrates raise your blood sugar, decrease HDL levels, and increase your blood lipids;

6. Avoid drinking alcohol;

7. Stop smoking cigarettes, as tobacco decreases HDL cholesterol.

8. Eat foods which are rich in niacin (vitamin B3); Niacin can raise HDL cholesterol by 30%, and decrease total blood cholesterol by 10- 25%.

9. Eat a lot of fish, walnuts, and other foods containing omega-3. Omega-3 is an essential fatty acid for healthy body;

C. Keep your body in good condition

1. Avoid some risk factors; reduce the risk of cancers;

2. Keep healthy diet :

3.Eat some foods which are rich in Beta-carotene and Vitamin c (antioxidant nutrients); such as broccoli, cantaloupe, carrot, mango, sweet potato, greens;

kiwi, grapefruit, cranberry, lemon, pepper, strawberries.......

4. Some drinks are good for healthy body: such as green tea, lemon tea, soybean milk (but maybe high estrogen level is not good for man, hahaha...) , mushroom soup, fish soup, grape wine.......