One of the healthiest ways to lose weight is to increase your metabolism. When you increase your metabolism, your body converts food to energy more efficiently. Since approximately 60 percent of our metabolism is used to process the food we eat (day-to-day activity and exercise make up the remainder) eating foods that naturally increase your metabolism is a smart start for any weight-loss plan.

Studies have shown which foods are likely to increase your metabolism. The following five foods are a great way to naturally increase your metabolism and burn more calories. (Another tip: eating a healthy breakfast can kick-start your metabolism by giving your digestive system the fuel it needs to rev up and start working.)

Grapefruit: Not only is grapefruit delicious, it also helps to lower your insulin levels and the lower your insulin levels, the less fat your body stores. Grapefruit is also is rich in pectin, a soluble fiber that helps keep your digestive system running smoothly naturally, and it is loaded with vitamins and antioxidants.

Chili peppers, jalapenos and cayenne: Many types of peppers contain a chemical called capsaicin, which is what gives them that distinctive spicy heat. How do they increase your metabolism? When you digest peppers containing capcaisin, your heart rate increases and your body literally warms up, burning extra calories. This temporary effect gives you anextra boost that can increase your metabolism.

Green Tea: This natural herbal tea contains generous amounts of a catechin called Epigallocatechin gallate, or EGCG. EGCG works to accelerate the functioning of your brain and nervous system, which burns calories and helps to increase your metabolism. Green tea also gives you the powerful support of antioxidants. Try switching out your morning coffee for a cup of hot green tea – you’ll still be getting a good dose of caffeine, a natural stimulant that burns fat and works as an appetite suppressant.

Yogurt: This easy-to-love food contains protein, an important component you need to increase your metabolism, and pro-biotics, live micro-organisms similar to beneficial micro-organisms found in your digestive system. Pro-biotics restore a healthy balance and help your digestive system eliminate waste more easily. Studies have shown that one cup of yogurt a day can help increase your metabolism, and the calcium it contains is good for healthy bones.

Beans: Beans are a low-cost, low-fat option packed with iron, B vitamins, and fiber, as well as protein, calcium and potassium. They keep you feeling full for hours, and also help to increase your metabolism by aiding the digestive process. Try adding beans to your salads or cooking them with onions and garlic for a tasty side dish.

Eating foods that increase your metabolism becomes more important with each passing decade of life; it’s said that our metabolism slows down five percent every ten years after age 30. Make one or more of these five nutrient-rich foods a regular part of your diet in order to increase your metabolism and fight weight gain.

Though you may have heard the term “serotonin” and that serotonin and mood are linked, you may not know what serotonin is or why it’s important. Serotonin is a neurotransmitter – a chemical substance produced in the brain that sends nerve impulses to the synapses of other cells. Not only are serotonin and mood tied together, serotonin influences much more when it comes to your health.

What does serotonin do?

Serotonin can be found in the cardiovascular, immune, and gastrointestinal systems, helping to control how they function in your body. Because serotonin affects the central nervous system, it plays a role in learning, sleep, emotions, and appetite.

What are the effects of reduced serotonin production?

Alterations in serotonin levels have been linked to common mood disorders, such as mental sluggishness, anxiety, depression, and insomnia. Studies show that depressed patients have lower serotonin levels than non-depressed patients, causing a lack of sleep, reduced appetite, and inability to concentrate. That’s why doctors often prescribe antidepressants that stimulate the production of serotonin. This connection between the health effects of serotonin and mood has caused researchers to look into different ways serotonin levels can be regulated with lifestyle changes, as well as antidepressants.

What natural ways can serotonin be regulated?

One of the problems with the effect of serotonin and mood on our overall health is that we may not know when our bodies aren’t producing enough serotonin. Here are two of the best ways to keep serotonin on a more even level:

• Exercise on a regular basis. By getting a good sweat going, you not only work towards better heart health, endorphins get pumped into your system, giving you a natural high. This also ups the serotonin, and mood, levels in your brain. Try adding a moderate cardio routine a few days a week to keep the good vibes going. Taking walks or running outside may also help to brighten your mood even more.
• Focus on good nutrition. Foods containing omega-3 and omega-6 fatty acids, protein, folic acid, and vitamins C, B6 and E will help to naturally increase your serotonin levels. Try eating foods that contain high levels of tryptophan, an amino acid that helps to produce serotonin in the brain. A fast way to get tryptophan is through carbohydrates, which could be why we crave carbs when we are upset; the link between serotonin and mood are so integrally connected that we naturally go for foods that will boost our serotonin levels. Foods like yogurt, meat, and eggs are all healthy choices for meeting your body’s craving for tryptophan, and you’ll still be influencing serotonin and mood.

If you are feeling a little out of the ordinary when it comes to your mood, or if you’re having trouble sleeping or concentrating at work, try to get more exercise and eat foods that affect the body’s level of serotonin. Both strategies can help promote a more upbeat feeling of well being.

When you see omega 3 fatty acids listed on a food label (and it’s not fish), it is likely the less beneficial ALA form of omega 3. Unless the label says “EPA” and/or “DHA,” or it says fish oil or algae oil in the ingredients list, the product most likely contains only ALA (Alpha linolenic acid)–especially if the product contains flax, soybean oil or canola oil.

That’s fine, but you should know that not all omega 3 fatty acids are created equal. Our bodies must convert ALA to the more potent DHA (Docosahexaenoic acid) or EPA (Eicosapentaenoic acid) forms of omega 3 fatty acids, like those found in fish. The problem is that our bodies are inefficient at converting ALA to DHA or EPA, with approximately less than 10% being converted. So if you consume a product with ALA omega 3, you’re not getting as much of the beneficial omega 3 fatty acids as you thought.

Just what exactly are omega 3 fatty acids? And what are the health benefits and sources of them? Here are some basic facts you should know:

Omega 3 Fatty Acids: Basic Facts

• Omega 3 fatty acids are considered essential fatty acids because our bodies need them to function properly. However, our bodies cannot produce ALA, DHA, or EPA, and our bodies are inefficient at converting ALA to the more readily utilized EPA and DHA forms of essential fatty acids. Therefore, we need to get them from the foods we eat and from supplements.

• There are several types of omega 3 fatty acids. Two crucial ones—EPA and DHA—are primarily found in fatty fish. Plants like flax contain ALA, an omega 3 fatty acid that is partially converted into DHA and EPA in the body.

• Experts say that DHA and EPA from fish and fish oil have better established health benefits than ALA. DHA and EPA are found together only in fatty fish and algae. DHA can also be found on its own in algae, while flaxseed and plant sources of omega 3s contain only ALA.

Omega 3 Fatty Acids: Benefits

• Blood fat (triglycerides): Research has found that DHA and EPA supplementation helps reduce serum triglycerides/triacylglycerols1. Having high levels of blood fat is a risk factor for heart problems.

• Cardiovascular health: Omega 3 supplements with DHA and EPA help maintain and support cardiovascular health 2
• Rheumatoid arthritis: In conjunction with conventional therapy, research has found that supplements with EPA and DHA help reduce pain of rheumatoid arthritis in adults. 3

• Healthy mood balance: Researchers have found that supplements with EPA and DHA help to promote healthy mood balance 4

• Prenatal and child health: Research shows that EPA and DHA supplementation during pregnancy boosts the health of pregnant women and the development of their babies. It helps support the development of the brain, eyes and nerves in children up to 12 years of age. 5

Omega 3s and Omega 6s

You may have heard about the importance of consuming a healthy balance of omega 3 and omega 6 fatty acids in your diet. Omega 6s are found in many oils, meats, and processed foods. Many experts believe that most people in the U.S. are eating far too many omega 6s and far too few omega 3 fatty acids. They argue that this imbalance may be causing many chronic health problems. However, other experts disagree and argue that the health benefits of omega 6s are being ignored.

More studies are needed, but the bottom line is that increasing your intake of omega 3 fatty acids will be beneficial to your health.

Omega 3 Fatty Acids: Food Sources

• Fatty fish: Fish high in DHA and EPA omega 3 fatty acids include anchovies, bluefish, herring, salmon (wild has more omega 3s than farmed), sardines, sturgeon, lake trout, and tuna. Many experts recommend eating these fish two times per week. Warning: Some fish, such as wild swordfish, tilefish, and shark, are more likely to have higher levels of Mercury, PCBs, or other toxins. Farmed fish of any type may also have higher levels of contaminants. Children and pregnant women should avoid eating these fish entirely. Everyone else should eat no more than 7 ounces of these fish per week. Smaller fish like wild trout and wild salmon are the safest.

• Plant sources: ALA is found in plant sources like walnuts, flax and flaxseed oil, canola oil, olive oil, soybean oil, and green leafy vegetables like spinach.

• Free-range poultry & beef: Consider eating more free-range poultry and beef. Free-range animals typically have much higher levels of omega 3 fatty acids than grain-fed animals.

Omega 3 Fatty Acids: Supplements

• Consider taking a fish oil supplement. Fish oil contains both EPA and DHA, the most beneficial forms of omega 3 fatty acids. Try Healthy Choice Naturals Omega Naturals Fish Oil 1000, an extra-strength, purified fish oil supplement which yields 420mg of EPA and 280mg of DHA per capsule, so you get 230% more of the beneficial DHA and EPA compared to other brands. It is harvested from the purest wild sardine, anchovy, and mackerel fish populations from the cold, pristine waters of the Nordic Sea where there are significantly less environmental impurities.

1.(Oh 2005; Balk et al. 2004; Hooper et al. 2004; Nilsen et al. 2001; Sirtori et al. 1998).

2.(Oh 2005; Wang et al. 2004; Leaf et al. 2003; Kris-Etherton et al. 2002).

33. (Volker et al. 2000; Sköldstam et al. 1992).

4.(Nemets et al. 2006; Sontrop and Campbell 2006; Fontani et al. 2005a; Fontani et al. 2005b; Zanarini and Frankenburg 2003; Peet and Horrobin 2002; Stoll et al. 1999).

4.(Ryan and Nelson 2008; Marszalek and Lodish 2005; Haag 2003; IOM 2002; Giedd et al. 1999; Mills 1999).

As part of its “Million Hearts” initiative, the U.S. Department of Health & Human Services is asking Americans to follow the “ABCS of Health,” which stands for aspirin, control blood pressure, cholesterol management, and smoking cessation. By increasing awareness of these four simple steps, the goal is to prevent one million heart attacks and strokes in the U.S. over the next five years.

The Leading Cause of Death in America

Heart disease is the leading cause of death in America. It is responsible for one in every three deaths in the U.S., killing 2,200 people every day, or 800,000 per year (150,000 of them are under the age of 65). The number of heart attacks and strokes in the U.S. each year totals 2 million, and 80 million Americans are affected by some form of heart problem, which includes severe chest pain, heart attack, heart failure and stroke. The cost to the U.S. is $445 billion per year in medical costs and lost economic productivity.

Eliminate Your Risk Factors for Better Health

There are many things you can do to reduce and/or eliminate your risk factors, such as control blood pressure and cholesterol levels, not smoking and maintaining a healthy weight. That’s why it’s critical to make positive changes in your lifestyle, including eating a healthy diet, exercising regularly, limiting alcohol consumption, and following the ABCS steps:  aspirin therapy (if you are at risk of cardiovascular problems); control blood pressure; cholesterol management; and smoking cessation.

Control Blood Pressure

Blood pressure is the amount of force that blood exerts on the blood vessels. The U.S. Centers for Disease Control and Prevention estimates that one-third of Americans suffers from high blood pressure. And according to the American Heart Association, 28% of Americans have high blood pressure and don’t even know it.

Hypertension (high blood pressure) is one of the biggest risk factors for heart attack and stroke. It’s often called the “silent killer” because there are no outward signs or symptoms. That’s why it’s so important to monitor and control blood pressure and not to exceed a healthy reading of 120/80. If your blood pressure is higher than this, you should take steps to lower it.

Fortunately, many people can help support blood pressure successfully by making changes in their lives, such as:

• Strive to maintain a healthy weight, and lose weight if needed.
• Reduce your sodium consumption to a maximum of 1,500mg per day, which is about half of what the average American consumes every day, and many people consume three or four times this amount, or even more!
• Eat potassium-rich foods and take a potassium supplement. Good sources of potassium are sweet potatoes, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe, honeydew melon, and dried fruits such as prunes and raisins.
• Limit your alcohol consumption. Drinking alcohol to excess is clearly detrimental to our health, but moderate alcohol consumption may be protective of the heart. So drink in moderation.
• Drink decaf coffee or herbal tea instead of regular coffee. Caffeine raises blood pressure by tightening blood vessels, so drink decaffeinated coffee, or drink herbal tea instead. Studies have found that teas made with hibiscus, which contains phytochemicals, can lower blood pressure by several points. Look for tea blends that list hibiscus near the top of the ingredients because this often indicates a higher concentration per serving.
• Reduce stress in your life since stress can increase blood pressure.
• Get help for snoring. If you have sleep apnea, treating it may lower your aldosterone levels and help lower and control blood pressure.
• Take supplements. In a review of 12 studies, researchers found that coenzyme Q10 reduced blood pressure by up to 17mmhg over 10mmhg. This antioxidant, which is required for energy production, helps lower blood pressure by dilating the blood vessels.

Cholesterol Management

Maintaining healthy cholesterol levels is important for heart health because high cholesterol can cause plaque to build-up in the blood vessels and arteries, which can lead to cardiovascular problems, heart attack, stroke, and even death. It’s estimated that 100 million Americans are currently at risk or living with high cholesterol. Could you be one of them? Be sure to ask your doctor to order a simple blood test to check your cholesterol levels.

As a general guideline, your total cholesterol should not exceed 200 mg/dL; your LDL cholesterol should not exceed 70 mg/dL; your HDL cholesterol should not exceed 40 mg/dL (men) or 50 mg/dL (women); and your triglycerides should not exceed 150 mg/dL.

Things you can do to maintain healthy cholesterol levels include many of the same steps listed above for blood pressure control, including losing weight, eating a healthy diet, getting plenty of exercise, drinking in moderation, and quitting smoking.

Smoking Cessation

We all know that smoking is detrimental to our health. In fact, it adversely affects every organ and system in the body and is a well-known risk factor for a long list of serious health problems. If you are determined to quit smoking once and for all, Healthy Choice Naturals KICK YOUR NIC! can help. It is a 100% natural herbal stop smoking program with four steps to follow in just seven days so you can kick the habit for good. With a 94% success rate, KICK YOUR NIC! is guaranteed to work or you’ll get a full refund.

For more information about the Million Hearts campaign and the ABCS of Health, visit the website at http://millionhearts.hhs.gov/index.shtml.