Cholesterol and heart disease.

Cholesterol is a waxy steroid of fat that is produced in the liver or intestines. It is used to produce hormones and cell membranes and is transported in the blood plasma of all mammals. It is an essential structural component of mammalian cell membranes and is required to establish proper membrane permeability and fluidity. In addition, cholesterol is an important component for the manufacture of bile acids, steroid hormones, and vitamin D. Cholesterol is the principal sterol synthesized by animals; however, small quantities can be synthesized in other eukaryotes such as plants and fungi. It is almost completely absent among prokaryotes including bacteria.[3] Although cholesterol is important and necessary for mammals, high levels of cholesterol in the blood can damage arteries and are potentially linked to diseases such as those associated with the cardiovascular system (heart disease).




Since cholesterol is essential for all animal life, it is primarily synthesized from simpler substances within the body. However, high levels in blood circulation, depending on how it is transported within lipoproteins, are strongly associated with progression of atherosclerosis. For a person of about 68 kg (150 pounds), typical total body cholesterol synthesis is about 1 g (1,000 mg) per day, and total body content is about 35 g. Typical daily additional dietary intake in the United States is 200–300 mg.[citation needed] The body compensates for cholesterol intake by reducing the amount synthesized.

Cholesterol is recycled. It is excreted by the liver via the bile into the digestive tract. Typically about 50% of the excreted cholesterol is reabsorbed by the small bowel back into the bloodstream. Phytosterols can compete with cholesterol reabsorption in the intestinal tract, thus reducing cholesterol reabsorption.
Cholesterol is required to build and maintain membranes; it modulates membrane fluidity over the range of physiological temperatures. The hydroxyl group on cholesterol interacts with the polar head groups of the membrane phospholipids and sphingolipids, while the bulky steroid and the hydrocarbon chain are embedded in the membrane, alongside the nonpolar fatty acid chain of the other lipids. In this structural role, cholesterol reduces the permeability of the plasma membrane to protons (positive hydrogen ions) and sodium ions.Within the cell membrane, cholesterol also functions in intracellular transport, cell signaling and nerve conduction. Cholesterol is essential for the structure and function of invaginated caveolae and clathrin-coated pits, including caveola-dependent and clathrin-dependent endocytosis. The role of cholesterol in such endocytosis can be investigated by using methyl beta cyclodextrin (MβCD) to remove cholesterol from the plasma membrane. Recently, cholesterol has also been implicated in cell signaling processes, assisting in the formation of lipid rafts in the plasma membrane. In many neurons, a myelin sheath, rich in cholesterol, since it is derived from compacted layers of Schwann cell membrane, provides insulation for more efficient conduction of impulses.

Metabolism, recycling and excretion

Cholesterol is susceptible to oxidation and easily forms oxygenated derivatives known as oxysterols. Three different mechanisms can form these; autoxidation, secondary oxidation to lipid peroxidation, and cholesterol-metabolizing enzyme oxidation. A great interest in oxysterols arose when they were shown to exert inhibitory actions on cholesterol biosynthesis. This finding became known as the “oxysterol hypothesis”. Additional roles for oxysterols in human physiology include their: participation in bile acid biosynthesis, function as transport forms of cholesterol, and regulation of gene transcription.
Cholesterol is oxidized by the liver into a variety of bile acids. These, in turn, are conjugated with glycine, taurine, glucuronic acid, or sulfate. A mixture of conjugated and nonconjugated bile acids, along with cholesterol itself, is excreted from the liver into the bile. Approximately 95% of the bile acids are reabsorbed from the intestines, and the remainder are lost in the feces. The excretion and reabsorption of bile acids forms the basis of the enterohepatic circulation, which is essential for the digestion and absorption of dietary fats. Under certain circumstances, when more concentrated, as in the gallbladder, cholesterol crystallises and is the major constituent of most gallstones. Although, lecithin and bilirubin gallstones also occur, but less frequently. Every day, up to 1 g of cholesterol enters the colon. This cholesterol originates from the diet, bile, and desquamated intestinal cells, and can be metabolized by the colonic bacteria. Cholesterol is mainly converted into coprostanol, a nonabsorbable sterol which is excreted in the feces. A cholesterol-reducing bacterium origin has been isolated from human feces.

Guidelines for a Healthy Low Back

Maintain proper alignment of the body
Poor posture throws the back out of alignment and can strain muscles and connective tissue. Proper posture consists of a slight bending of the knees, using the abdominal muscles to point the tailbone toward the floor, slightly squeezing your shoulder blades together to keep your shoulders back, and lifting your head up so it's balanced on your neck. Think of a string attached to your head which is being pulled upward. This allows the natural, gentle curves of the spine to be maintained--not too flexed or too arched.

Maintain proper body weight
Excess weight in the midsection puts extra force on the back which can strain muscles and connective tissue. Try to remember four words, Eat less, exercise more.

Maintain a strong and flexible back by following trunk stretching and strengthening exercises, like those found in The Sports FitKit for Golf.

Reduce stress
Your back is sensitive to the muscle tension created during a stress-filled day. Learn to manage your stress and take time for relaxing activities.

Perform good body mechanics






Bend with your knees, not your back when teeing the ball, picking up clubs, etc.
Avoid excessive forward bending of the back while driving or putting.
Always use proper lifting form. Improper lifting adds extra pressure to the back.
When loading and unloading your bag from the car:
bend your knees
contract your abdominal muscles
keep your back upright
keep the bag close to your body
lift with your legs
don't twist your torso

Warm up before playing golf. A proper warm-up consists of exercises to increase blood circulation in the golfing muscles, plus stretches for these muscles. Pre-game stretching reduces the chance of injury and improves performance (pre-stretched muscles can exert more force than non-stretched muscles). What pre-game stretching won't do is increase body temperature. Since cold muscles and tendons are more prone to injury than properly warmed-up ones, stretching should follow 5 minutes of light exercise. For related information, read the article Warm-Up Before Teeing Off.

Cooking with Herbs and Spices

Seasonings will develop and extend the natural flavors of the raw materials used in your meals. Herbs and Spices have been used to preservative food for thousands of years before modern refrigeration was developed.

Highlights of Cooking with Herbs and Spices:

• Good nutrition from eating a healthy diet is the foundation of the biomedical model of natural health.
• Herbs and Spices are a concentrated source of antioxidants and other plant factors.
• Cooking with Herbs and Spices is a quick way to add diversity to your diet.
• Adding a moderate amount of Herbs and Spices to your food goes a long way towards boosting the health value of a meal.

Fruits and vegetables have long been viewed as a rich source of antioxidant compounds and other plant factors that promote good health. The Health Establishment has, also, been urging people for years to eat more fruits and vegetables.
The antioxidant activity of culinary Herbs and Spices suggest that in addition to imparting flavor to food, they possess potential health benefits by inhibiting lipid peroxidation.[3] Research indicates that adding a moderate amount of Herbs and Spices to your food goes a long way towards boosting the health value of a meal. Think of them as a quick and easy way to get a concentrated source of antioxidants and other plant factors - without all the extra calories of whole foods. They are also a quick way to add diversity to your diet.
Herbs are the leaves of herbaceous plants. Spices come from the other parts of the plant, such as the bark, root, bud, or berry.





Herbs actually have been shown to have higher antioxidant activity than fruits, vegetables and some spices, including garlic.[2] The green leaves in general are richer in antioxidants than other plant parts because that's where the oxygen in the plant is produced.
In general, fresh Herbs and Spices are taste better and contain higher antioxidant levels compared to their processed counterparts. For maximum spice flavor, buy spices whole and grind them prior to use. To release the flavor of dried leaves or herbs, crush them just before using. It is suggested that you grind up dried herbs in a culinary mortar and pedestal for maximum flavor. Use whole sprigs to infuse long-cooking dishes with flavor; but remove before serving. Remember that anything that improves your health is worth doing. There is nothing seriously wrong with cooking with dried Herbs and Spices.
Some herbs suitable for steeping as teas are oregano, rosemary, peppermint, sage, spearmint, savory, and thyme, all of which have been shown to contain significant levels of antioxidants. The antioxidant activity of herbs were retained even after boiling for 30 minutes.Try adding sprigs of fresh rosemary or oregano to the cooking water for tea, vegetables, rice, and pasta.