An analysis in the journal Stroke looked at the combined data from several observational studies to determine a correlation between increased fiber intake and lower incidence of stroke.  Fiber may lessen the risk of stroke by controlling blood pressure and reducing blood cholesterol and blood sugar.   So eat your fruits and vegetables!

     First off, it's important to understand the symptoms of constipation.  You may be experiencing constipation if any of the following applies to you:

• Less than three stools weekly
• The stools are hard and dry
• A lot of time is spent sitting on the porcelain throne and strain is involved to complete a bowel movement

If any of the aforementioned symptoms apply to you, consider the following recommendations to reduce and hopefully eliminate constipation:

• Eat more fiber (i.e., strive to take in 20 to 35g of fiber daily)
• Limit dairy consumption if you're lactose intolerant
• Reduce stress levels (i.e., meditation, yoga, massage, etc.)
• Limit calcium supplements
• Get more exercise (i.e., perform physical activity most days of the week for 30 to 60 minutes per day)
• Drink more water (i.e., if you're a man, drink up to 4L daily; if you're a woman, drink up to 3L daily)

BOTTOM LINE:  Since constipation entails a relatively slow transit time of food passing from the mouth to the anus, the goal is to reduce this transit time to eliminate constipation.  The recommendations include increasing exercise, fiber consumption and fluid intake.  Any of these recommendations will quicken food transit time for a normal duration between 18 to 72 hours.  

     More and more research has shown that the Mediterranean diet seems to be the best nutrition plan to reduce cholesterol, particularly LDL (the "bad" cholesterol), whether or not weight loss occurs.  The Mediterranean diet has the characteristics of being low in saturated fat and refined sugar while being high in fiber and whole grains.  These qualities make the Mediterranean diet more likely to be effective at managing cholesterol levels and associated cardiovascular disease.

     The following are considered the most recommended supplements to help you lower your cholesterol levels:

• Niacin--Also known as vitamin B3, niacin is known for elevating HDL cholesterol levels and may lower LDL cholesterol and triglyceride levels.  
• Sterols or Stanols--These plant compounds interfere with the absorption of dietary cholesterol and may lower LDL cholesterol levels.  
• Psyllium--This seed grain is sold as a laxative and fiber supplement and may reduce LDL cholesterol.

     The following are considered not as effective as the above supplements but may help to lower cholesterol levels:   

• Fish oil--One of the most popular supplements today, fish oil may reduce triglyceride levels but a relative large amount is needed to have any significance.   In addition, fish oil may increase HDL and reduce LDL cholesterol levels.
• Green tea extract--Containing the active ingredrient EGCG, green tea extract may reduce LDL cholesterol levels.
• Creatine--Also considered one of the most popular supplements on the market, creatine may increase HDL as well as reduce VLDL cholesterol levels.
• Soy--May reduce LDL and increase HDL cholesterol levels.
• L-Carnitine--May reduce triglyceride levels and increase HDL cholesterol level.

     Mom was certainly right about eating your vegetables.  To wit:  broccoli is packed with nutrients such as vitamin C, folate, potassium, vitamin K, and beta carotene.  All of these micronutrients are valuable when it comes to supporting exercise.  The best part is the high-fiber and low-calorie content of broccoli.   It's a food that nutritionists often refer to as a nutrient-dense food, meaning that it has plenty of nutrients without a high-calorie load.   Let's not forget also that broccoli, being a cruciferous vegetable with unique phytochemicals like sulforaphane,  is linked to a reduced risk of cancers of the bladder, colon, lung, and breast.  
  
BOTTOM LINE:  Strive to eat broccoli at least once per week for good health.  

     It is highly recommended that you should continue to exercise if you haven't been doing so already unless you are experiencing acute abdominal pain, bloating, nausea, and/or vomiting.  Exercise may help to reduce cholesterol  and tryglyceride levels and lessen body weight.  Dyslipidemia (i.e., high cholesterol levels) and obesity are contributing factors in causing gallstone formation. 
     One's diet may or may not be a contributing factor to gallbladder problems leading to gallstones (i.e., excessive cholesterol and fat intake and low fiber intake) and the research seems to point the finger to hereditary causes being more of the culprit.  Nevertheless, nutrition can be a contributing factor.   
     The following foods are recommended:

• Fresh fruits and vegetables
• Whole grains (e.g., whole-wheat bread, brown rice, oats)
• Lean meat, poultry and fish
• Low-fat dairy products
• Lots of water

     Foods to avoid include:

• Fried foods
• Highly-processed foods (e.g., doughnuts, pie, cookies)
• Whole-milk dairy products (e.g., cheese, ice cream, butter)
• Fatty red meat
• Alcohol

      The answer is to eat more low-density caloric foods.  Generally, you should eat more foods which contain lots of water and/or fiber.  Eating this way will inevitably cause body weight loss.  The following are examples of foods to eat as well as foods to limit your consumption: 

     The best diet for losing body weight is....(drumroll please) , the diet that is balanced, relatively low in calories, and is an eating plan that you can follow indefinitely.   There is noting magical about losing weight.  The trick is keeping the pounds from creeping back on.  Generally, the most effective diet (read:  weight-control) plans consist of higher protein and  lower carbohydrates with plenty of  healthy fats (i.e., mono- and poly-unsaturated fats).  Think lean meats, fish, avocados, nuts and vegetables for antioxidants and fiber.  
     Avoid particularly regimented diet plans.  There is no valid reason for following a diet that is so restrictive and rigid (i.e., avoiding entire food groups).  The risk of malnutrition may become an issue when following diets that call for avoiding all fruits and breads.  In addition, overly-restrictive diets are notoriously ineffective due to the noncompliance factor.  If you can't follow a particular diet plan for more than six weeks without straying and eating cheat foods, the diet should be scrapped.  
     Other tips to lose bodyweight and keep it off include:

• Exercise consistently (i.e., most days of the week)
• Eat plenty of fruits and vegetables
• Control portion sizes (tip:  eat on smaller plates)
• Stick to your shopping list
• Read nutrition labels
• Avoid overeating on weekends
• Watch less TV 
• Eat breakfast
• Keep a food diary
• Reward yourself for sticking to a diet and exercise plan
• Remind yourself why you need to lose bodyweight       

BOTTOM LINE:  Eat well-balanced meals containing portions from all of the food groups (i.e., dairy, meats, fruits, vegetables, breads and cereals) to ensure you get adequate vitamins and minerals as well as fiber for your body.  If you keep the weight off for more than two years, chances are good that you'll keep the weight off long term.  The best diet plan is the one you can stick with for the rest of your life!

     You should increase your intake of fibrous foods, particularly insoluble fiber.  Fiber, a complex carbohydrate which digests slowly, provides satiety so eating foods high in fiber reduces your appetite.  Result:  You eat less food during the day and lose body weight and bodyfat.  Most people do not eat enough fiber to maintain a healthy digestive tract.  It is recommended that you should eat at least 25g of fiber daily.  Eating adequate fiber will soften your stool (necessary if you're experiencing constipation) and facilitate healthy elimination of waste.  There are two types of fiber:  soluble and insoluble.

• Soluble fibers form a gel-like consistency due to its hydrophilic (water-attraction) quality.  This type of fiber delays stomach emptying and therefore keeps you feeling fuller longer.  The result:  less dramatic fluctuations in blood sugar levels and increased insulin sensitivity (controls type-2 diabetes).  Soluble fibers can also lower LDL, the "bad" cholesterol by lessening the absorption of dietary cholesterol.    Good food sources:  oatmeal, barley, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, blueberries, cucumbers, celery, and carrots.

• Insoluble fibers are healthy for your digestive system due to its laxative effect, preventing constipation.  Unlike soluble fiber, this type of fiber does NOT dissolve in water and therefore passes through the intestines relatively intact.  This is beneficial because insoluble fiber can speed up the passage of waste through your gut.  It also "scrubs" waste bacteria from the walls of the large intestine.  In addition, this type of fiber can reduce colon cancer risk and improve your gut health.   Good food sources: whole wheat, whole grains, wheat bran, seeds, nuts, couscous, brown rice, barley, celery, broccoli, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, and raisins.

    Eating healthy is not rocket science.  By adhering to the following ten tips, you'll feel more healthy and energized:

1. Eat moderate portions (i.e., 1 to 2 servings)
2. Eat a variety of foods (i.e., more colorful foods on your plate)
3. Eat more high-fiber foods (e.g., fruits, vegetables, legumes, whole-grains)
4. Eat more unsaturated fats (e.g., nuts, fish, avocados, vegetable oils) and less saturated fats (e.g., fatty meats, poultry with the skin, fatty dairy products)
5. Eat less processed foods (i.e., baked goods, snack foods, and any other foods containing partially hydrogenated fats aka trans fats and high-fructose corn syrup)
6. Eat less sodium (i.e., less than 2.3 g daily) and eat more potassium-rich foods (i.e., more than 4.7 g daily)
7. Eat less dietary cholesterol (i.e., less than 300 mg daily)
8. Consume enough calcium and vitamin D (i.e., low-fat or nonfat dairy products and fortified foods)
9. Consume less liquid calories (i.e., soda and fruit juices)
10. Drink moderate amounts of alcohol (i.e., one drink for women and 2 drinks for men in which a drink consists of either 12 oz of beer, 5 oz of wine, or 1.5 oz of 40% alcohol spirits)