Tag: Diet

TOP 5: Super Foods To Lower Your Cholesterol

TOP 5: Super Foods To Lower Your Cholesterol

Diet can play an important role in lowering your cholesterol. Here are five foods that can lower your cholesterol and protect your heart. A few simple tweaks to your diet — like these points below, along with exercise and other heart-healthy habits — may be helpful in lowering your cholesterol.

1. Oatmeal, oat bran and high-fiber foods

Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the “bad,” cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you’ll add about 4 more grams of fiber. To mix it up a little, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran.Take Fiber Supplements: Just as fibers in food absorb all that bad cholesterol in your body, fiber supplements, like Metamucil and Citrucel, do the same thing. The more you take, the more effect it has on lowering your cholesterol. So, you should take three doses a day, one before each meal. You also can eat psyllium-enriched cereal. It will also keep your digestive system working well.

2. Fish and omega-3 fatty acids

Eating fatty fish can be heart healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil — or omega-3 fatty acids — reduces the risk of sudden death.The American Heart Association recommends eating at least two servings of fish a week.

The highest levels of omega-3 fatty acids are in:

  • Mackerel
  • Lake trout
  • Herring
  • Sardines
  • Albacore tuna
  • Salmon
  • Halibut

You should bake or grill the fish to avoid adding unhealthy fats. If you don’t like fish, you can also get small amounts of omega-3 fatty acids from foods like ground flaxseed or canola oil.You can take an omega-3 or fish oil supplement to get some of the benefits, but you won’t get other nutrients in fish, such as selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.

3. Walnuts, almonds and other nuts

Walnuts, almonds and other nuts can reduce blood cholesterol, along with blood sugar and insulin. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy. Eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat aren’t salted or coated with sugar. All nuts are high in calories, so a handful will do. To avoid eating too many nuts and gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds.

4. Olive oil

Olive oil contains a potent mix of antioxidants that can lower your “bad” (LDL) cholesterol but leave your “good” (HDL) cholesterol untouched.Try using about 2 tablespoons (23 grams) of olive oil a day in place of other fats in your diet to get its heart-healthy benefits. To add olive oil to your diet, you can saute vegetables in it, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread. Olive oil is high in calories, so don’t eat more than the recommended amount.The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants. But keep in mind that “light” olive oils are usually more processed than extra-virgin or virgin olive oils and are lighter in color, not fat or calories.

5. Foods with added plant sterols or stanols

Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol. Margarines, orange juice and yogurt drinks with added plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce (237-milliliter) servings of plant sterol-fortified orange juice a day.Plant sterols or stanols in fortified foods don’t appear to affect levels of triglycerides or of high-density lipoprotein (HDL), the “good” cholesterol. This may be something you haven’t heard a lot about, but you need to incorporate plant stanols into your diet. It is proven to lower your bad cholesterol. Plant stanols alone can lower your LDL cholesterol by as much as 15 percent. So, instead of butter, use Benecol, Puritan or another plant stanol spread. And you should use about four grams a day.

You may check: Top 6 Vitamins For Seniors.

All or Nothing?

It’s not all or nothing. Just using plant stanols can lower cholesterol by 15 percent. The more you do, the greater effect it will have. But it will be helpful to incorporate any of these foods into your diet. This is like using food as medicine. So, the higher the dose, or the more of these foods you eat, the more you can knock down your cholesterol level. And if you really change your diet, you can get your cholesterol down as much as you would with that pill or that statin.

Other changes to your diet

For any of these foods to provide their benefit, you need to make other changes to your diet and lifestyle.Cut back on the cholesterol and total fat — especially saturated and trans fats — that you eat. Saturated fats, like those in meat, full-fat dairy products and some oils, raise your total cholesterol. Trans fats, which are sometimes found in margarines and store-bought cookies, crackers and cakes, are particularly bad for your cholesterol levels. Trans fats raise low-density lipoprotein (LDL), the “bad,” cholesterol, and lower high-density lipoprotein (HDL), the “good,” cholesterol.

Replace Some Meat With Soy: Start replacing some of the meat you eat with soy. Eat a veggie burger instead of a hamburger, or use ground soy instead of ground beef. You should eat about two ounces of soy a day. That’s about the typical soy burger, or you can drink soy milk or eat edamame, Japanese baby soy beans.In addition to changing your diet, keep in mind that making additional heart-healthy lifestyle changes are key to lowering your cholesterol. Talk to your doctor about exercising, quitting smoking and maintaining a healthy weight to help keep your cholesterol level low.

Top 6 Vitamins For Seniors

Top 6 Vitamins For Seniors

As the body begins to age, keeping it healthy can be more challenging than it used to be. The organs begin to function differently, meaning they require different care. A great way to ensure the body is functioning efficiently is to take vitamins.

Here are the top six vitamins you should be taking now:

Folic Acid

Folic acid can be obtained by eating the proper amounts of vegetables and fruits, but sometimes a supplement is needed to provide the adequate amounts. A lack of  Vitamin B, or folic acid, has been shown to cause anemia. Folic acid can also be used for liver problems and ulcerative colitis.

Calcium

This is an essential vitamin to keep in the body because without it, bones become brittle and break. This is especially true in women, who have a higher risk of developing osteoporosis. Osteoporosis is a bone disease that continuously becomes worse, causing bones to lose their density and mass, which is what leads to fracture.

Vitamin A

Vitamin A is one of the essential vitamins for your eyes because it helps the retina recognize changes in light. A deficiency in this vitamin can often lead to night blindness and other vision problems. You can find a variety eye vitamins that include vitamin A, which is essential for the health of your eyes. As we age, it becomes more difficult for our eyes to function properly, but taking this vitamin can slow down the process of damaged eyes.

You may read: Miniature Brains Grown From Stem Cells.

Vitamin C

This is often linked to the body’s ability to fight against the common cold, but it is also another one of the important eye vitamins. It is a powerful antioxidant that helps to prevent retina diseases such as macular degeneration. Macular degeneration is a leading cause for visual impairment in those who are over 55, making it difficult to see things that are directly in front of them, while peripheral vision stays in tact.

Potassium

Another vitamin that helps to keep bones strong, potassium also assists in proper functioning of the body’s cells. It has been shown to reduce the risk for kidney stones and also to reduce high blood pressure. Bananas, avocados, white beans and dark leafy greens are a great source of potassium.

Vitamin B12

This vitamin actually creates red blood cells and assists the function of the nerves within the body. It can be found in certain foods, but as the body ages, it tends to lose its ability to physically absorb the nutrient as much as it needs. Make sure you are taking extra vitamin B12 to help your body function the way that it
should.

All of these vitamins are essential for the body to perform at its best and sometimes, in order to receive the proper amounts, supplements need to be added to the diet. However, once deficiencies have been recognized, they are easily corrected by simple steps such as adding specific vitamins to a daily regimen.

Simple Tips To Lighten Dark Lips Naturally

Simple Tips To Lighten Dark Lips Naturally

The problem of dark lips is very common for men or women who are addicted to smoking. However, with some effective skin care remedies, we can manage to get back our lip’s original charm. Healthy lips should glow without any kind of lip balm on it. Factors like smoking, drinking too many teas or coffees in a day or excessive exposure to sun rays can lead to hyper-pigmentation. Excessive production of melanin is known as hyper-pigmentation. Lack of proper lip care or dehydration can turn your lips black.

No worries, if your lips have turned black, we can help them lighten with the following remedies:

Message Your Lips With Essential Oils

Essential oils are like evergreen solutions. The skin absorbs the oils very easily. Among many other essential oils, olive oil is considered the best because of its medicinal properties. When you massage the lips with the essential oils, the blood circulation improves and gives a healthy flush.

Maintaining natural Hydration is Important

If you can keep your lips hydrated most of the times, do that. To maintain the natural moisture balance, drink water throughout the day. You can have different variety of watery fruits to maintain hydration. Watermelons, grapes, lemons and oranges are very good, for example. Don’t let your lips get dry. Dryness can make the lips dark.

 Honey Can Bring Back Your Original Lip Color

Apply honey on your lips to soften the skin and make it pink. Honey has beauty elements that can work well to moisture the skin. You could supply your kip skin with natural nutrients. Your skin will become soft and recover from excess dryness.

You may read: Living With Diabetes: A Diabetics Guide.

Coconut Oil for Dry Lips

Yes, this oil is really precious. You can use this oil for different types of skin problems. This is good for balancing the moisture of the lip skin as well. If you can use it as your cooking oil, that’s the best. You can also take a drop of the oil and apply on your lips before going to bed. That way you can get back the lost moisture of the lips and your lips will become rosy pink.

Mango Butter Cure

Mango butter is the extract of the kernels of the Mango tree. For your knowledge, mango butter is an excellent source of fatty acids. Because the mango butter has stearic acid in it, it can help to moisturize the dryness of the lips. So, if you can manage to apply it for quite a long time, you’ll see a noticeable improvement in your lip condition.

You’ve to Stop Licking Your Lips

That’s not the way to reduce lip dryness. What you can do is put moisturizing balm on your lips instead. That way you can take care of your lips in a better way. When you lick your lips, the saliva wets the lips temporarily. But the saliva dries out easily after some time and takes the natural lip moisture along with it.

Good Foods

There is no way you can have good lips without having good food. Like other skin cells of the body, the skin cells of your lips also need vitamins and minerals to be healthy. You need to take care of your diet to get healthy lips. Foods can give you the essential nutrient necessary for skin cell growth. You need to add a variety of green vegetables and fruit juices to your diet to enjoy the benefits of essential nutrients. If hyper-pigmentation is your problem, then take a lot of vitamin C to get rid of the condition.

Exfoliation

Exfoliate your lips from time to time. It’s important for getting rid of the dead cells. You can use an antibacterial scrub to exfoliate your skin. You can make a natural scrub for lips at home. Make a mixture of lemon juice and sugar and scrub your lips gently with the mixture. Lemon juice is good for lip lightening as its properties act like bleach. The sugar will keep the lips polished. So you’ll get a pair of glowing pinking lips after the exfoliation.  Repeat the process at least once in a week.

Some people have seen good results massaging their lips with ice cubes. It can keep the skin of your lips smooth and glowing.

Living With Diabetes: A Diabetics Guide

Living With Diabetes: A Diabetics Guide

Diabetes is an illness that affects the glucose levels in your blood. It is one of the most common chronic illnesses in the world and the number of people estimated to have either Type 1 or Type 2 diabetes has increased over the years. It can be scary for those who are diagnosed, but there are ways to live a long and healthy life with diabetes.

Develop a diet and regulation plan

Talk to your doctor about a diet and regulation plan. A plan will be part of your treatment, and a healthy diet is essential for managing blood sugar and a healthy weight. Aim to eat plenty of fresh fruit and vegetables and avoid starchy foods like potatoes. The best veggies to include in your meal are carrots, asparagus and leafy greens as they’re low in calories and carbs but full of fibre. Essentially your diet will include; fiber, healthy carbs (fruits, veggies, whole grains), protein (chicken and fish) and finally good fats (avocados, nuts). You’ll need to avoid cholesterol (full fat dairy), saturated fats (deli meats), trans fats (processed foods), and sodium should be consumed in small quantities.

Avoid white foods

That is, white flour, pasta, bread, rice and potatoes. These contain carbohydrates but not enough fiber and protein to help break them down.

Keep moving

Getting exercise will help your body control its glucose levels. Physical activity will make your muscles and fat cells more receptive to insulin. Try to undertake at least 30 minutes of aerobic activity (walking, dancing and running) combined with resistance training (lifting) about three times per week and stretching. When you’re developing your exercise plan, think about the activities you enjoy doing and how you can fit them into your daily schedule.

Consider medication

Not every diabetic will need medication, but as Type 2 diabetes is a progressive disease you may need to increase or change the medications you are taking. There are six main types of diabetes pills, insulins and a few injectable drugs that lower your blood glucose.

Ask your pharmacists or certified health care professional for details on when and how to take your medication. You’ll have to be regularly monitored by your doctor if you are taking pills, to ensure everything remains stabilised.

Get your blood pressure and cholesterol checked

In addition to checking your glucose levels regularly you should also get your pressure and cholesterol checked. Diabetes doubles your risk of heart disease or stroke and high blood pressure and cholesterol contribute to both. Generally, 130/80 is good for blood pressure. It’s important to keep your cholesterol levels within healthy limits. A normal cholesterol level should be 200 mg or less.

Check your feet daily

Diabetes can lead to poor circulation and loss of sensation in your feet. You’re likely to develop ulcers and calluses on your feet which, if left untreated could lead to an infection. Avoid synthetic materials, especially tight or unventilated shoes and opt for more natural materials such as cotton or leather.

Source: Garcinia Cambogia by www.Golias.fr