Fish oil
Omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid are known primarily for lowering harmful blood fats called triglycerides. They can also help to mildly lower blood pressure. A daily dose of 1 gram can help with blood pressure, but 2-4 grams is recommended for lowering triglycerides. If you are already taking a blood thinner, talk to your doctor before starting to take fish oil as it can increase bleeding risk in these situations.

CoQ10
Typically combined with niacin (vitamin B-3), CoQ10 can help to minimize side effects from cholesterol lowering statin drugs like muscle weakness. It can also help to enhance the energy production in cells, and inhibit blood clot formation. Typical dose is 50-100 milligrams daily.

Red yeast rice
Available in tablet, capsule, powder, and liquid forms, this is an extract of red yeast that is fermented onto rice. It has long been used by the Chinese, and it can mimic the same actions as statin drugs for lowering cholesterol. Average dose is 600 milligrams, twice a day, but can be enhanced with combined with naturally occurring plant sterols. These can be found in small amounts in fruits and vegetables, but also in supplement form. Add 400 milligrams of these for best benefits.

Lycopene
Found in tomatoes, watermelon, pink grapefruit, red bell peppers, and papaya, this phytochemical can be helpful in lowering blood pressure. Research has proven it can lower systolic (top) blood pressure by 10 points, and diastolic (bottom) blood pressure by up to 4 points. It is a potent antioxidant, and has even been thought to have cancer preventing properties, but they have not been proven. 10 milligrams daily is the average dose.

Onion
Many ancient cultures believed in the healing and preventative powers of onions. Even ancient Greek athletes used them prior to competing. Over the years, a number of these age old theories have been put to the test, and more often than not they’re proven true. The sulfur compounds in onions can reduce the symptoms of diabetes, and they’re loaded with quercetin too, which prevents inflammation and helps prevent a number of different cancers.

Cayenne Pepper
Used for anything from pain relief to aphrodisiacs, cayenne peppers have been a staple of the “new world” since Columbus brought them here. These peppers get their heat from capsaicin, and that’s also where the pain relief aspect comes in. Studies have shown that it reduces the chemical reaction that sends pain messages to and from the brain.

Plantain
Not to be confused with the banana-esque tropical fruit of the same name, this plantain dates back to the 12th century as a poultice for everything from insect bites to wounds and burns. The plant has numerous antimicrobial properties that can help heal the skin and sooth burns and bites. The seeds are also used as the fiber source in laxatives.

Parsley
Dating back to 1629 when it was recommended and prepared for the Queen of England, parsley root has been used for health of the urinary tract. This benefit can be accredited to its ability to increase urine output. For the best result, drink tea made with parsley three times a day, or eat parsley leaves regularly for long term benefits. The chlorophyll in parsley also makes it a good breath freshener.

Nail biting
Nearly 30% of young adults bite their nails, and there are reasons beyond ugly hands for breaking this bad habit. Biting your nails can interfere with normal nail growth and damage your tooth enamel. Not only that, but there are plenty of harmful bacteria that live underneath your fingernails, which you certainly don’t want to bite into. Keep your nails trimmed short and there will be less to chew on, and less space for bacteria to live as well. If that doesn’t work, the same products used to stop thumb sucking in children will make your finger nails taste just as terrible.

Losing sleep
Your body depends on sleep not only to recharge energy, but to recharge your immune system. Hormone levels, appetite, and mood are also affected by the amount of sleep you get. Needless to say, there are serious consequences to sleep deprivation, not to mention the effects it can have on your appearance (wrinkles, dark circles, etc.). Treat your sleep like a serious diet to make sure you get enough of it. Keep track of things like caffeine intake and time spent in front of a TV or computer monitor to find out what might be causing your lack of sleep.

Fear of Flossing
Most dentists will tell you that a majority of their patients don’t floss regularly. They’ll also tell you that gum disease is the most preventable disease there is when you practice good oral hygiene, including flossing. Know what else they’ll tell you? That more and more research points to the link between gum disease and more serious concerns like heart disease, stroke, and cancer. See where this is going?

Midnight snacking
The idea of late night eating isn’t so bad itself, it’s the fact that you’re probably not eating the healthiest snacks by the light of the fridge. Combine this with the fact that stomach acids have much easier access to the esophagus when you lay down while you’re still digesting that slice of cold pizza. Try to go to bed earlier and limit the time between dinner and when you might snack, or snack earlier and healthier.

Mayonnaise
The problem that most people have with mayo is in the proportions. Truthfully, it isn’t that bad when you’re using a teaspoon or two as directed. However, the majority of mayo-niacs load it on much thicker than that. This can pile up the calories and fat in a hurry. Better options are lower calorie condiments like mustard, BBQ sauce, or even light mayonnaise.

Lunch meat
Processed meats may seem lean, but they often include loads of sodium and preservatives. There is also an increased risk of colon cancer now linked to the chemical preservatives that are frequently used in lunch meats. The sodium content in some lunch meats can be staggering, up close to 500mg in some cases.  Try roasting your own meat for sandwiches, or look for deli brands lower in sodium and nitrates that are contributors to high blood pressure and heart disease.

Salad dressing
Two tablespoons of any creamy salad dressing can add 12 grams of fat and 120 calories to your salad. Kind of defeating the purpose isn’t it? What’s worse is that most people use twice that amount of dressing.  Downsizing to the two tablespoon recommendation is a good idea, but even better is going for a lighter dressing in the first place to get fewer calories.

Frozen French fries
Most people keep some sort of frozen potato side dish handy as they’re usually good accompaniment for any of the three meals of the day. One small serving of the traditional potato products like French fries or tater tots can contain 10 grams of fat and over 500mg of sodium in a 3 oz serving. Take the time to bake or roast potatoes to take advantage of the nutrients they contain.

Watermelon
The high liquid content of watermelon, along with the natural sugars and fiber, make it the perfect snack. However, it’s much more than just a snack. Tomatoes are highly touted for their high content of the immune strengthening antioxidant lycopene. The fact is that watermelon actually contains more lycopene (40% actually) than tomatoes. If you bring one home, keep it out even once it’s cut instead of refrigerating it. This may sound strange, but you get the most benefit this way. Room temperature watermelon can continue producing antioxidants for up to two weeks.

Onions
Primarily used for seasoning, onions are high in vitamin C, fiber, folate, and vitamin B-6. They also contain large amounts of quercetin, which can help relieve allergies and has also been known to have anti-cancer effects. Studies have shown that people who eat the most onions can reduce their risk for oral cancer by 84%, colon cancer by 56%, breast cancer by 25% and prostate cancer by 71%. Red onions have the most quercetin, but pink shallots have a wider mix of antioxidants.

Lettuce
Looking at the light green color of most lettuce would generally lead one to believe that it doesn’t have the nutrients of other vegetables, but this is not the case. Iceberg lettuce contains lutein and zeaxanthin, which are carotenoids that reduce the risk of cataracts and age related macular degeneration. Add a salad at the beginning of a meal to get some of these benefits, and you’ll also likely eat fewer overall calories due to feeling more full and satisfied.

As our lives become busier and faster paced, it’s hard to remember to take the time to “stop and smell the flowers” as they used to say. Stress can build up to enormous levels that will seem insurmountable to most, and lead to some serious health risks if not dealt with in a timely manner. Everyone is familiar with the feeling of being ground down by the daily events and unexpected emergencies that can arise in our day to day lives, but many people aren’t aware of the long term effects that can be left by it. Here are just a few of the lesser known conditions that can be caused or affected by stress:

• High cholesterol
  
• High blood pressure
  
• Insomnia
  
• Headaches
  
• Hair loss
  
• Weight Gain
  
• Acne
  
• Wrinkles
  
• Cancer

One way of combating stress that won’t cost you anything more than your time is meditation. Whether or not you have any of these kinds of conditions, you can feel the effects of meditation even if it’s just for five minutes a day. Just like with exercise though, the more you can do it, the better. There are many types of meditation, but whichever you choose, do it as often as possible. Whether it’s during the day, or when you lay down to go to sleep at night.

For a quick meditation, try these few steps:

1. Take a deep breath, hold it, and count to four, then release it. As you release it, feel the tension in your body begin to drain away.

2. Repeat the deep breath, but this time hold it until a count of eight and again feel the tension lift as you exhale. Try to allow your entire body to go limp.

3. Take a third deep breath, and hold it as long as you comfortably can this time. Feel your entire body relax as you let it out.

4. Concentrate on your breath. Try to imagine seeing the air going in and out of your mouth, expanding and relaxing your lungs.

5. Imagine the oxygen filling your lungs and entering your blood stream as fresh, new energy. Energy that will revitalize your whole body. Imagine the air you breath out to be all the stress and anxieties you may carry with you.

6. Repeat this whenever you can.