Swimming a great relaxation source

A swim should leave you relaxed and comfortable; if it does not, you have stayed in the water too long. Take a shorter swim next time.  Long swim, have someone row along beside you or go with and long good swimmer. And be sure both of you know life-saving technique. 

The most expert swimmer can get a cramp-and if he does, he would drag you down unless you know how to avoid desperate clutches and how to tow him to shore. No matter how well you swim, stay close to shore if you are swimming to an isolated spot. Any races you may have won in high school or college will not protect you against cramps.

Don't try to swim a long distance the first few times out. Your swimming muscles may have lost strength through inaction; give them time to get strong again before you tackle rapid currents, heavy seas, or long distances. Before diving in a new place, test the water for depth and hidden logs or rocks. Lakes and rivers change in depth depending upon rainfall; md in salt water, high and low tides have to be considered. 

Find out for yourself whether your dive should be a shallow one-rather than risk a broken neck. If you have trouble with sinuses or ears, give up diving and under-water swimming. Excessive water in the nose may wash away secretions that help protect against infection.

In addition, infections may wash into the sinuses through the nose or may even reach the middle ear through the Eustachian passage from the throat. 

SENSIBLE CHOLESTEROL RECOMMENDATIONS

 SENSIBLE CHOLESTEROL RECOMMENDATIONS 

An unequivocal answer to whether lowering cholesterol levels will reduce heart attacks will require long-term studies involving large numbers of people. But there is enough evidence at hand to make it seem wise, many authorities agree, to encourage changes in the typical American diet, which tends to include excessive amounts of cholesterol and fats. Desirable changes have been recommended by the American Heart Association.

Where the average daily diet in the United States contains about 600 milligrams of cholesterol, the Heart Association recommends that this be cut to less than 300, also called for: a decrease in intake of saturated fats and an increase in intake of polyunsaturated.

 This, the Association is convinced, will lower abnormal concentrations of cholesterol in most people. The ideal quantity of fat needed in the diet is not known, but an intake of less than 40 percent of calories from fat is considered desirable. And of this total, polyunsaturated fats probably should make up twice the quantity of saturated fats. To follow these recommendations, you may have to change some eating habits but you will not have to give up all your favorite dishes.

 To control cholesterol intake, you will need to eat no more than three egg yolks a week, including eggs used in cooking. You will also need to limit your use of shellfish and organ meats. To control the amounts and types of fats:

1. Use fish, chicken, turkey, and veal in most meals for the week. Limit beef, lamb, pork, and ham to five moderate-sized portions a week.

2. Choose lean cuts of meat; trim any visible fat; and discard any fat that cooks out of meat.

3. Avoid deep-fat frying. Instead, use cooking methods that help to remove fats: baking, broiling, boiling, roasting, and stewing.

4. Restrict use of fatty "luncheon" and "variety" meats such as sausages and salami. 

5. Instead of butter and other cooking fats that are solid or completely hydrogenated, use liquid vegetable oils and margarine that are rich in polyunsaturated fats.

 6. Instead of whole milk and cheeses made from whole milk and cream, use skimmed milk and skimmed milk cheeses.