How To Increase Good Cholesterol

Cholesterol has a light side and a dark side.

The light side of cholesterol is HDL, or high density lipoproteins. When this good cholesterol decreases, it can be responsible for the spike in bad cholesterol. It’s important to know how to increase good cholesterol to counterbalance excess bad cholesterol in your body.

HDL cholesterol is important for removing bad cholesterol from the bloodstream, and returns it to the liver to be broken down. Ultimately, higher levels of HDL help lower the risk of heart disease.

Because of this fact, it’s just as important to increase HDL cholesterol levels as it is to lower bad cholesterol levels.

How to Increase your HDL Levels:

1) Quit Smoking

Smoking makes it easier for LDL to build up and become immune to HDL’s attempts to clean it out of the blood system.

Giving up tobacco altogether helps give HDL a fighting chance to sweep the bad cholesterol out of your bloodstream.

2) Alcohol In Moderation

Try keeping alcohol intake to one drink per day, and you might see a rise in your HDL levels. However, stay away from sugary drinks and be sure not to go over your 2-drink limit.

3) Exercise More

30 minutes of physical activity 5 times a week has been shown to increase HDl levels.

4) Eat Colorful Veggies

But particularly purple ones. Anthocyanins that give vegetables their purple color (grapes, cabbage, onions, cherries, beets, eggplant) could help lower LDL cholesterol and raise HDL

4) Lose Weight

For every 6 pounds you lose, you may increase your HDL by 1 mg/dL. Pay special attention to weight loss if you tend to store excess fat in your abdominal ares, which could mean there is visceral fat, or fat surrounding your organs in addition tot he fat under your skin.

5) Be Picky About Fat

Foods containing saturated and trans fats will raise LDL cholesterols. However, other fats should be a staple in your diet. Olive oil, peanut oil, and canola oil have all been found to raise HDL levels. These fats are also found in fish, nuts, and other omega-3 containing foods.

6) Try Superfoods

Be mindful of whole grains like oatmeal and whole wheat, walnuts and almonds for healthy fats,and omega-3s found in fatty fish and flaxseed.

Monosaturated fats in super foods such as olive oil, avocados, canola oil, and peanut are often responsible for helping to increase HDL, as well as soluble fiber found in fruits, veggies, and legumes.

A healthy diet will not only raise your body’s HDL levels, it will also lower your LDL (bad cholesterol) levels, giving you the best of both worlds.


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Signs Of Heart Disease

Knowing the signs of heart disease can help you understand how to save your own life as well as others, especially with heart disease causing more deaths in Americans than any other cause.

As discussed in the article Types of Heart Disease, cardiovascular issues can manifest themselves in many different ways depending on multiple factors and often show differently for men and women.

And while some signs can be hidden including high blood pressure, understanding what to look for can help you become proactive and take preventative measures with your health to avoid serious health problems.

Here are some signs of heart disease to be aware of for yourself and in loved ones.

Signs of Peripheral Arterial Disease (narrowed arteries reduce blood flow to your limbs):

-numbness and weakness in your extremities
-cold in extremities (hands, feet)
-sores on your toes, feet or legs that don’t heal
-no pulse or a weak pulse in your legs or feet
-erectile dysfunction in men

Signs of Arrhythmia (Abnormal heart beat)

-racing heartbeat
-slow heartbeat
-shortness of breath
-feeling light headed
-fluttering in chest

Heart Attack Symptoms:

-Chest discomfort: this isn’t always pain. This could feel like a fullness, tightness, or pressure on the chest that lasts for more than a few minutes.

-Discomfort elsewhere: arm, neck, jaw, stomach
-shortness of breath
-nausea and vomiting
-other signs

Heart Failure:

-shortness of breath
-swelling (feet, ankles, abdomen, legs)

Coronary Heart Disease:

-Angina (heavy or dull discomfort in the chest)
-pain in neck, jaw, throat, upper abdomen

High Blood Pressure:

Note: High blood pressure often yields no signs or symptoms until it is severe enough to result in heart disease or a heart attack.

It’s best to begin checking your blood pressure regularly with either a personal blood pressure monitor or regular doctor’s visits to ensure your blood pressure is managed in a safe way.

-high blood pressure can lead to cardiovascular disease
-high blood pressure can lead to heart attack

Cardiomyopathy (enlarged, thickened and stiffened of heart muscle)

-abdominal bloating
-breathlessness (at rest or during physical activity)
-irregular heartbeat
-chest pain

If you notice any of the signs of heart disease, it’s important to visit your healthcare provider as soon as possible. Early detection can help prevent more serious health concerns. Even if you don’t have symptoms, it’s a good idea to get a physical health examination if:

– You’re Over the Age of 70
– You’re Over the Age of 50 and have history of diabetes or smoking
– You’re Under the Age of 50 but have diabetes or other risk factors such as obesity or high blood pressure.

If you have any questions or concerns about heart disease for yourself or a loved one, be sure to call your doctor. It’s important to understand the signs of heart disease, and if you have questions, your doctor can help you better understand how you can take preventative action, get the right treatment and improve the health of your heart.

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Types of Heart Disease

Like most cases in the medical world, the term “heart disease” is not an all-encompassing term everyone with heart problems falls beneath.

In fact, there are many types of heart disease we should be aware of as we age, as we learn about our family medical history, or as we strive to improve our health.

Ranging from congenital diseases to problems that develop as the result of lifestyle or other health problems, cardiovascular disease, or heart disease, is still the leading cause of death in America.

Understanding the different types of heart disease can help you understand how to prevent a problem and how to treat a problem when it comes to your heart’s health. We’ve listed a number of different types of heart disease here along with signs you should look for.

Peripheral Arterial Disease (PAD)

This type of heart disease mainly affects your extremities (legs, arms, hands, feet) when hardening of the arteries (atherosclerosis) and plaque build up and decrease oxygen-rich blood flow to those extremities.

PAD can cause swelling, ulcers, cramping and pain, and cause trouble with wound healing. Although most types of heart disease focus on the heart, this disease usually affects the arteries throughout the body.

While plaque build up is the typical cause of this disease, it can also be caused by blood vessel inflammation, injury to your limbs or even unusual anatomy of your ligaments or muscles.

Factors such as smoking, diabetes, obesity, high blood pressure, high cholesterol, aging, family history and high levels of homocysteine, a protein component that helps build and maintain tissue, can lead to PAD.


Arrhythmia isn’t a malfunction of the blood vessels, but rather an abnormality in the electrical system that keeps your heart beating at a healthy rate.

Arrhythmia causes the heart to beat irregularly—faster, slower, or erratically—and can be fatal if not treated. While having an arrhythmia is very common, anyone who experiences something irregular with their heartbeat should have it checked out by a medical professional.

Noticeable arrhythmia symptoms include a fluttering in the chest, a racing heartbeat, a slow heartbeat, chest pain, shortness of breath, lightheadedness, dizziness, fainting or near fainting.

By getting the right treatment, a heart arrhythmia can often be controlled and irregularities can often be fixed.

Coronary Artery Disease

Coronary artery disease is caused by the specific blockage of the coronary artery, which deprives the heart muscles of blood and oxygen


There are three different types of cardiomyopathy, and they all have to do with abnormalities in the heart muscle that make it harder for the heart to pump blood.

Dilated cardiomyopathy occurs when the left ventricle of the heart becomes enlarged and unable to pump blood out of the heart effectively.

This type of cardiomyopathy is the most common, and may even come as the result of coronary artery disease.

Hypertrophic Cardiomyopathy is an abnormality of the heart regarding thickening of the heart muscle, which makes it difficult for the heart to expand and contract to pump blood.

This type of cardiomyopathy often presents itself during childhood, and is the result of a genetic predisposition.

Restrictive cardiomyopathy has to do with the heart muscle’s elasticity. When the muscle hardens, it cannot move properly in order to pump blood, therefore restriction circulation and blood supply to the rest of the body.


Pericarditis occurs when the protective sac or casing around your heart (the pericardium) is irritated and inflamed.

This happens when the layers of the protective sac rub against one another. Most cases of pericarditis are mild, and even severe cases rarely involve invasive surgery.

Heart Murmur

Often, a heart murmur is not cause for alarm. It is simply the sound of blood being pumped by the heart.

In more serious cases, however, a heart murmur might indicate overworked or damaged heart valves.

Marfan Syndrome

Marfan Syndrome is an inherited disorder that weakens connective tissue.

Since connective tissue is everywhere, Marfan Syndrome affects everything from the nervous system to your bones and eyes.

However, a large concern of Marfan Syndrome is how much it affects the aorta, a major artery that carries blood from the heart to the rest of the body.

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Lower Cholesterol Naturally

If you’re not quite ready for the side effects that come with cholesterol medications, you might want to know how to lower cholesterol naturally first.

While naturally lowering your cholesterol takes a little more time and effort that simply remembering to take a pill every day, it will ultimately lead to all-around improved health and a better lifestyle.

Here is a list of tips that have been shown to help lower cholesterol naturally:

1) Go Red For Heart Health . . . And Wine


Studies show the antioxidant-loaded resveratrol in red wine could help increase levels of good cholesterol (HDL) , decreases levels of bad cholesterol, and decreases damage done to your blood vessels due to high cholesterol and plaque build up.

For the best benefits, doctors recommend a modest glass of red wine in the afternoon or evening.

Too much red wine, however, will simply overshadow the benefits of resveratrol by increasing blood pressure with too much alcohol consumption.

2) Exercise Your Right To Heart Health

Lower Cholesterol Naturally

Literally. A more active lifestyle almost always paves the way to a healthier lifestyle, especially when it comes to lowering your cholesterol and improving your overall cardiovascular health.

Excess body fat increases the levels of bad cholesterol (LDL) in your blood. Think about it as an overflow. When fat can’t be stored in some places, it makes a home elsewhere.

Decreasing your body fat with cardiovascular exercise and strength training will help decrease the “overflow” of LDL cholesterol in your blood stream.

3) Find Your Fiber

Lower Cholesterol Naturally
Fiber is in all plant-based foods — fruit, veggies, grains, etc. — and is not digestible by our intestines.

This means it helps us feel fuller longer, prevents constipation, and promotes optimal digestion while helping us reduce our appetite so we avoid the excess most of us eat everyday.

Soluble fiber is the type of fiber that sticks to cholesterol in the intestine and makes sure it gets eliminated by the body.

Soluble fiber is found in beans, oats, citrus fruit, avocadoes, sweet potatoes, Brussels sprouts and many more foods.

Regularly including fiber in your diet will ensure LDL cholesterol is expelled from your body regularly.

4) Get Fat

Lower Cholesterol Naturally

Not in the way you’re thinking, though. By saying, “get fat,” we mean is getting some omega-3 fatty acids and mono-saturated fat in your diet.

These fats are required by the body to help raise HDL cholesterol levels and lower LDL cholesterol.

Sub these good fats in for unhealthy saturated fats. You can find them in avocados, olive oil, salmon, and other fatty fish, and nuts.

5) Eat Dessert

Lower Cholesterol Naturally

One of the best parts of being on a heart healthy diet? Chocolate is not the enemy, at least certain types of chocolate.

Dark chocolate and raw cocoa have powerful antioxidants that may keep arteries clog-free, helps increase HDL cholesterol, and keep blood platelets from sticking to one another and clotting.

The darker the chocolate, the better, since dark chocolate has higher concentrations of cocoa which has all the good stuff in it.

Milk chocolate contains more unwanted fats and especially more sugar, so keep your chocolate cravings as dark as possible.

6) Take L-Arginine Plus

Lower Cholesterol Naturally

L-arginine is a naturally-occurring amino acid converted by your body into nitric oxide.

More nitric oxide production relaxes and dilates blood vessels for improved blood flow in people who experience poor circulation caused by high cholesterol.

The l-arginine and l-citrulline in L-arginine Plus work together to stimulate more nitric oxide production and lengthen that production time.

To learn more about cholesterol, read What Is Cholesterol? And What Does It Mean For Your Health?

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How To Eat Less Sugar: Sweet Is Good, Healthy Is Better

How To Eat Less Sugar

In this day and age, with all the unhealthy foods plaguing our grocery stores and diets, it’s hard to figure out how to eat less sugar.

Sugar sneaks into even the most unexpected food items, and is almost as addictive as cocaine, making it extremely difficult to give up. Currently, Americans consume, on average, 60 pounds of sugar a year and 82 grams of added sugar per day. So, when you’re trying to get heart healthy, how do you beat all that sugar? How can you eat less sugar and improve your heart’s health?

We’ve listed key steps you can take to help you eat less sugar and improve both your heart’s health and your overall health.

1) Be Aware of the Sugar Content in the Food You Eat

This means being aware of just how much sugar surrounds you every single day in the foods you consume.

Sugar is so accessible in your office vending machines, in sports drinks, in pre-packaged or frozen meals that are supposed to make your life easier.

In short, sugar is everywhere. Being aware of that is the first step to eating less of it.

2) Think Long Term about Changing you Habits

It’s hard not to reach for soda when you need that caffeine fix RIGHT NOW.

And it doesn’t help that the least expensive grocery store items are the least healthy ones loaded with added sugar.

Think about your long-term health. Think beyond the soda to one, five, ten years down the road. Do you see yourself thriving with a clean bill of health? Good. Because the only way to get there is by making changes right now.

Begin making small changes by cutting out one item at a time. For example, replace dessert once a week with fresh fruit instead. Once you’re comfortable with that change, make another change in the right direction rather than cutting sugar altogether to start.

3) Stick To Fruit to Cut Down on Sugar

Many people who have a lingering sweet-tooth (especially the kind that hits late at night) don’t necessarily want anything specific, they just want SOMETHING that tastes like a dessert or sweet treat.

Thankfully, nature provides us with it’s own sugar that won’t do the same damage in countless kinds of fruit.

Keep strawberries, citrus fruits, and melons in your refrigerator for naturally sweet snacks that don’t taste like they should be healthy (but totally are!).

4) Eat Throughout the Day

Eating regularly helps keep your blood sugar levels in check and prevents them from sinking to levels that will have you craving an entire package of Oreos.

Low blood sugar levels will have you scrambling for fast, easy, and not necessarily healthy snacks packed with sugar.

Healthy fats and protein in dairy, meat, and nuts are more likely to keep you satisfied and level throughout the day, preventing a sugar binge that causes damage to your cardiovascular health.

RECOMMENDED: Take your heart healthy lifestyle to the next level with L-arginine Plus!

5) Beware of Fat Free
Some fat-free products sound too good to be true because, well, they are.

Often, fat-free desserts and candies do, indeed, contain little or no fat. In exchange they add sugar to improve the taste of the product.

6) Say No To a Sugar High to a Avoid Sugar Crash

You’re probably familiar with the infamous “sugar crash” which leaves you feeling tired, cranky and without mental clarity.

Unfortunately, in order to fix the crash, we simply continue the cycle and eat more sugar to get out of the crash, even if it is only for a short period of time.

Sugar high and sugar crash can come from consuming sugar in a very concentrated amount that gets metabolized quickly, which is why it’s best to avoid sugary drinks—even fruit juice.

Fruit juice and soda don’t have any other nutrients, such as fiber (found in whole fruit) that helps regulate blood glucose and insulin levels.

Therefore, the energy you get from drinking that sugar is spent quickly, leaving you drained and searching for more sugar to compensate.

7) Make Your Own Sauces and Dressings

Believe it of not, sugar is found in ketchup, ranch dressing, even your favorite barbecue sauce or store-bought marinades.

While it makes these meal additions very tasty, it also makes them very unhealthy.

Instead of purchasing store-bought sauces and dressings, try making your own dressings, sauces and marinades, substituting any sugar called for in the recipe for something with a lower glycemic index such as stevia, honey, or even coconut sugar.

This is also the perfect chance to give spicy and savory sauces a try since their flavors are less dependent on sweetness!

8) If You Can’t Cut It Out, Sub Something In

Maybe you just can’t commit to drinking unsweetened coffee or you need some dessert in your life. Our solution? Substitute!

Cutting out processed, white table sugar doesn’t mean you have to cut out sweet things.

There are plenty of natural sugar substitutes that will give you the sweetness you need, with a lower glycemic index to help protect your heart.

Here are a few reliable sugar substitutes:

• Coconut Sugar
• Agave nectar
• Date Sugar
• Honey
• Maple Syrup

If you liked these eating tips to help improve your blood pressure, check out What Is The DASH Diet?

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Sugar And Blood Pressure: How Are They Related?

sugar and blood pressure, sugar, high blood pressure
The relationship between sugar and blood pressure may be more important than most people with high blood pressure even realize.

While there are so many factors that contribute to high blood pressure, such as diabetes, high cholesterol, and high sodium, it seems sugar has been among the enemy ranks and can possibly do even more damage than most of us realized.

When doctors make recommendations to patients with hypertension, they often suggest a lower daily consumption of sodium and harmful fats, but sugar is less often linked to high blood pressure.

In fact, a diet known as the DASH diet is commonly recommended to those with high blood pressure. And while the DASH diet is low in fat and sodium, it’s also low in sugar — for a good reason.

Like Sodium, Sugar is Often Hidden in the Foods we Eat

It’s sweet, but it’s sneaky. Sugar, especially high fructose corn syrup, is found even in seemingly “innocent” food products like ketchup or salad dressing without most people even realizing it’s there.

Many people also forget alcohol contains quite a bit of sugar on its own, not to mention those mixed drinks that are so popular.

Research shows those who consume more than 74 grams of hidden sugar daily are more likely to experience abnormal blood pressure levels.

What Sugar Does to Your Blood Pressure

Sugar increases insulin levels, which then leads to an increased heart rate and elevated blood pressure. Research shows if one fourth of your daily calorie consumption is made up of sugar, your risk of death by cardiovascular disease triples.

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What to Watch Out For when it Comes to Sugar

It’s not the natural sugars you should be as concerned with, it’s the processed sugar found in processed foods and drinks.

Processed sugar has been broken down and re-engineered from its natural state to take on a different use as both a sweetener and preservative.

The Issue with Sugar

But the food industry doesn’t make eliminating sugar easy.

There is so much processed food with preservatives that rely on the addition of sugar that a trip to the grocery store can be quite deceiving without most of us even realizing all the added sugar we’re adding to our grocery carts.

The companies that produce processed foods are making money because frozen meals, potato chips, and candy require little effort to prepare and sugar plays a big role in making these products so enticing.

The best thing you can do for your health is follow a whole diet, like the DASH diet.

Any sugar you consume should be in the natural form of fruits, vegetables and fat free dairy products.

Keeping It Sweet And Healthy

It’s hard to cut out syrups and processed table sugar, especially if you love to bake or enjoy coffee and tea on the sweeter side. But with a little effort and a few changes in your lifestyle, it is possible to significantly reduce the amount of sugar you consume.

Instead of table sugar, use raw honey, palm sugar, stevia or fruit juice to sweeten your foods and beverages.

Less Sugar and Blood Pressure

Making a decision to consume less sugar is much easier than following through with that decision. If you’re not reading labels and selecting products based on the content, your sugar intake may be much higher than you realize.

Take the time to read labels on products before making a purchase. Foods with long lists of ingredients are likely packed with added sugar as well as added sodium.

Sugar isn’t always labeled simple sugar on labels, also look for: brown sugar, corn sweetener, corn syrup, fruit juice concentrates, high-fructose corn syrup, honey, invert sugar, malt sugar, molasses, raw sugar, syrup or molecules ending with “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose).

If you liked this article, also read How To Lower Blood Pressure Fast: 8 Quick Tips

What is a Safe Amount of Sugar?

Sugar consumption should be based on your own individual lifestyle as some can eat sugar with less affect while others may need to avoid it as much as possible.

The American Heart Association recommends the following as the maximum amount of sugar you consume:

Men: 150 calories per day (37.5 grams or 9 teaspoons)
Women: 100 calories per day (25 grams or 6 teaspoons)

Sources of Highest Amount of Added Sugar

Major sources of added sugar include soft drinks, candy, cakes, cookies, processed foods, fruit drinks, dairy desserts including ice cream and many grain products.

The table below can be found on with a list of some common foods with added sugars and how much sugar included in them.

Screenshot 2015-06-03 10.32.08

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How To Increase Blood Flow

how to increase blood flow

Knowing how to increase blood flow is important for anyone concerned about high blood pressure, building muscle or sexual health.

With the right dietary and exercise changes you can typically improve your blood flow, and the same changes just about always improve your overall health.

Our circulatory system runs whether we tell it to or not, but it is entirely possible to have good or bad circulation, depending on how you help your body out and the choices you make. And with bad blood flow comes a number of problems most people would rather avoid.

Below, we’ve listed the best ways for how to increase blood flow for better health all around.

1) Know The Signs of bad Blood Flow

Knowing the signs of poor circulation will help you find out what it causing it and how to tackle the issue.

Poor circulation can cause fatigue, breathlessness, tingling, or feeling cold in your extremities (fingers and toes).

Poor blood flow can be caused by a number of things: age, lack of exercise, plaque build up in blood vessels, and other conditions.

Find out what is causing your bad circulation, and go from there.

2) Move More

Getting enough movement in your day is hard if your job consists mostly of sitting at a desk.

Try to stand up to make calls, or walk to get lunch instead of driving. Movement and exercise help increase blood flow by producing metabolic byproducts that help dilate blood vessels.

3) Drink Water

Cut your caffeine and alcohol consumption and drink water instead!

Our bodies need water to function and keep us alive. When you drink plenty of water, your blood oxygen levels rise and dilate your blood vessels for improved circulation.

4)Take l-Arginine Plus

Supplementing with L-arginine Plus increases your intake of arginine and citrulline, which your body converts into Nitric Oxide.

Nitric Oxide then acts as a vasodilator, relaxing your blood vessels to improve your blood flow.

As the best L-arginine supplement available, the astragin in L-arginine Plus helps your body better absorb its ingredients so you get faster, more effective results.

5) Improve Your Diet

Including super foods such as oranges, cayenne pepper, dark chocolate, ginger, watermelon, salmon, and avocados naturally promote better heart health.

From omega-3 fatty acids to lycopene to vitamin C, these foods promote circulation and improve your blood flow.

Learn more about how you can improve your heart’s health. Read about the Benefits of Weight Loss and Your Heart

Why Healthy Blood Flow is Important?

Healthy blood flow is essential for a healthy body and plays a vital role in cell-level metabolism, maintaining pH levels, osmotic pressure, regulating your body temperature, nutrient and oxygen distribution and protecting the body from microbial and mechanical harms.

When your blood flow is restricted, you’re more than likely going to notice it in your fingers and toes initially, but it will certainly begin to affect others parts of the body if the problem is not resolved.

What Affects Blood Flow?

Several factors affect your blood flow including aging, your weight, smoking, activity level and your diet.

As your body ages, your arteries lose some of their elasticity and become smaller. With a poor diet and without enough exercise, plaque can build on the insides of blood vessels.

If you’ve noticed your blood flow isn’t as healthy as you would like, take the steps listed above for how to increase your blood flow.

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Nitric Oxide Benefits

Nitric Oxide is a term that often comes up in research and talk of heart health supplements, but you may still be wondering, “What is nitric oxide?”

Unfortunately, not enough people know about nitric oxide and its important function in maintaining cardiovascular health.

Understanding the importance of nitric oxide is also necessary to understand the importance of l-arginine supplements, and your overall health.

Nitric Oxide is a gas that is made by your body with or without supplementation.

It functions to dilate blood vessels, increasing and improving circulation throughout your body.

Because nitric oxide is a vasodilator (enlarges your blood vessels), it is often used to help alleviate high blood pressure.

L-Arginine Plus can help you produce more nitric oxide!

However, you body doesn’t just make nitric oxide.

Your body converts the amino acids, l-arginine and l-citrulline, into nitric oxide.

This means when you decide, or if your doctor recommends, you use supplements to improve nitric oxide production, you don’t actually buy nitric oxide in supplement form.

You supplement l-arginine and l-citrulline to be converted to nitric oxide.

Nitric oxide production in your body actually decreases with age, which could be a contributor to eventual heart problems in older people.

Supplementing for better nitric oxide production is not just for those with cardiovascular problems.

Almost anyone can benefit from better nitric oxide production, from athletes to bodybuilders to those simply looking to lose weight.

Learn more about the ingredients in l-Arginine Plus by reading l-citrulline Benefits

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l-Citrulline Benefits

While l-arginine gets the most attention as far as amino acids that support the heart, l-citrulline just might offer more for the heart.

l-Citrulline Benefits

And you may have noticed L-arginine Plus contains 1010 mg of l-citrulline.

You may NOT know about all the l-citrulline benefits you get when you take L-arginine Plus because this amino acid seems to take a back seat.

Read on for an overview of one of the star players in L-arginine Plus, and the l-citrulline benefits that can provide serious support for your health.

What is l-citrulline?

Like l-arginine, l-citrulline is an amino acid naturally produced by the body, and also found in some foods.

L-citrulline actually gets turned into l-arginine by the body, which in turns allows more release of nitric oxide (NO) to increase the overall impact of L-arginine Plus on expanding the blood vessels and improving blood flow.

What does it do?

In the grand scheme of things, a more consistent and abundant release of nitric oxide (with the help of l-citrulline and l-arginine) can result in better blood flow which leads to lower blood pressure, better heart health, sexual health and improved workouts.

RELATED:Find out how L-arginine Plus can help boost your overall health!

What is l-citrulline used for?

The benefits of l-citrulline are more expansive than you might think. These benefits include but are not limited to:

• Immune system health
• Detoxification
• Preventing muscle fatigue
• Alleviating anxiety
• Boosts energy levels
• Dementia treatment
• Sickle cell disease treatment
• Diabetes
• Bodybuilding
• Athletic performance

I’m 100% healthy. Should I still take l-citrulline?

Even if you don’t have high blood pressure, dementia, or cardiovascular issues, l-citrulline (and l-arginine) is still a beneficial supplement!

Our body’s production of nitric oxide decreases as we age, even if we don’t have any predispositions to health issues.

If you’re just looking to boost your every day energy levels or see improvement in your athletic performance or daily workouts, l-cittruline could be a great supplement to add in your daily routine.

How do I get l-citrulline?

Many experts say that to see a difference in health and rep the benefits of l-citrulline and l-arginine supplementation, you need at least one gram (1000 mg) of l-citrulline and 5 grams (5000 mg) of l-arginine daily.

There are already 1000 mg of citrulline in l-arginine Plus if you’re looking for a supplement.

L-citrulline can also be found in foods such as melons and cucumbers, but the concentration of l-citrulline in these foods is so low that you would expend a lot of money and calories trying to supplement l-citrulline in your diet alone.

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What Is The DASH Diet

When discussing heart healthy living options, you may hear your doctor recommending the DASH diet. This go-to doctor recommendation will probably have you asking, “What is the DASH diet?”

A combination of portion control and healthy food selections, the Dash diet is designed to improve overall health and specifically created to help lower high blood pressure.


DASH is an acronym for Dietary Approaches to Stop Hypertension. Hypertension is simply another word for high blood pressure. In general, the DASH diet focuses on high fiber, low sodium, and low fat.

What Do I Eat?

The standard DASH diet only allows room for 2,300 mg of sodium every day, and focuses on helping the dieter eat more low fat dairy products, whole grains, fruits, and vegetables.

On the DASH diet, you will eat small amounts of meat in the form of lean protein from fish, poultry, and legumes.

There is SOME wiggle room for red meat consumption, but since one of the diet’s goals is to keep fat consumption to a minimum, red meat won’t regularly make an appearance on your plate!

Are serving sizes different?

According to the Mayo Clinic, the food group selection involves grains, vegetables, fruits, dairy, nuts and legumes, and healthy fats or oils.

The Mayo Clinic suggests:

• 6-8 servings of whole grains daily
• 4-5 servings of fresh vegetables daily
• 4-5 servings of fruit daily
• 2-3 servings of low fat dairy daily
• 2-3 servings of fats and oils

The DASH diet doesn’t demand that you cut out dessert and alcohol completely, but rather limit your portion sizes. Alcohol consumption should be limited to 2 drinks a day or less, and sweet treats should be fat-free and limited to only five small servings every week.

How is this effective?

By lowering your sodium intake, and increasing your intake of nutrients like magnesium, calcium, potassium, and Omega-3 fatty acids, the DASH diet promotes overall heart health.

Will I lose weight?

Any lifestyle change for the healthier will most likely help with weight loss, though the DASH diet is not specifically designed for weight loss.

If you wish to see weight loss results with the DASH diet, it’s possible to tweak things to promote this weight loss. Cut your sodium consumption to even less of the recommended portion, and try to stay away from alcohol and sweets entirely.

You can also, gradually, make calorie cuts. Instead of sticking to a standard, 2,000 calorie per day diet, you might try to stay within a limit of 1,600 calories.

For more heart healthy diet tips, read Heart Healthy Diet-What Does It Really Mean?

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