In Sample Blog On 03 August 2015
We've always seen cholesterol as the bad fat in the body, just because most people face high cholesterol issues that lead to heart problems in the future. But does that mean it has nothing good about it? Of course not! Cholesterol is a waxy substance that is extremely important for the body in many ways like: Producing sex hormones in both men and woman Maintaining cell structure and temperature Producing vitamin D in the presence of sunlight, which is extremely important for bone strength Producing bile in the liver which is important for fat digestion ?%u20AC%u2039 But just as everything is bad in excess, the same applies to cholesterol as well. If you eat too much of high cholesterol in fatty foods like egg yolks, red meat, organ meat, etc. and lead an extremely sedentary life, your cholesterol levels will go up, and you will blame the poor cholesterol instead of blaming your lifestyle. Below are a few tips that can help you lower your cholesterol levels: Include plenty of soluble fibre foods in your diet like oats, fruits like apples, pears, prunes, dates, etc, and beans. The soluble fibre forms a gel in the digestive tract, binds with the excess cholesterol, and helps excrete it from your body. Have nuts like almonds, walnuts, pecans, and seeds like sunflower seeds, pumpkin seeds, etc. They contain Vitamin E, a great antioxidant and rich in PUFA and MUFA, which have cholesterol-lowering properties. Include fish/flaxseeds in your diet as they are rich in omega-3 fatty acids, which form a part of each and every cell of your body, increasing good cholesterol and reducing bad cholesterol. One can have fish 2-3 times/week. Olive oil is a great source of PUFA and MUFA, which are important to lower bad cholesterol and increase good cholesterol. You can add it to your salads and soups or use the cooking olive oil to cook your daily food. Onions contain quercetin and garlic contains sulphurous compounds that help to lower bad cholesterol. You canadd them to your salad or daily food. Fenugreek seeds are a rich source of steroidal saponins that help to reduce the body's absorption of cholesterol through the fat-rich foods we eat. Besides, researchers also speculate that these saponins may have a role to play in reducing the body's production of cholesterol. The fibre in the methi seeds adds to its value to reduce cholesterol levels in the blood. Replace whole dairy foods with low-fat options like low-fat milk, curds, cheese, paneer or even better soy milk / tofu Replace butter, margarine, ghee with vegetable oils like sunflower oils, safflower oils, etc. Avoid red meat and make sure you de-skin the chicken before consuming it. Strive to consume no more than 200mg cholesterol a day. Consume no more than 1 egg yolk a day. Avoid processed foods like cookies, chips, bakery items, fried foods to prevent high your blood cholesterol from rising as they contain the harmful trans fats. You can consume a fibre supplement daily, which can help cut down your cholesterol levels just to make sure you meet your day's fibre requirement. Control your alcohol consumption and make sure you not do not exceed the permissible levels of more than 1 drink a day for women and 1-2 drinks a day for men. Read the food label carefully and avoid foods with ingredients like meat fat, coconut or palm oil, cream, butter, egg or yolk solids, whole milk solids, lard, cocoa butter, chocolate or imitation chocolate, or hydrogenated or partially hydrogenated fat or oil. Watch out for fast foods and other unlabelled products where you don't know what you are actually eating. Lastly, exercise everyday for at least 45 minutes as it helps increase good cholesterol (HDL) levels in your blood, which in turn helps to lower bad cholesterol. You can opt for any exercise you like be it walking, jogging, swimming, dancing, weight training, zumba, etc. Cholesterol isn't that bad as long as you are conscious of what you eat
In Sample Blog On 03 August 2015
With the rains just around the corner, one needs to eat healthy food so as to avoid falling sick in monsoons. It is important to have a perfectly healthy body and for that, one needs to keep a check on what to eat and what not to eat. Well, here\'s a quick guide on what one should eat and what should be avoided in monsoon - Skip eating outside Try to avoid eating from outside as much as possible. Street foods like pani puri, bhel puri, sandwiches and pakoras. Consume Seasonal fruits and veggies They have a good amount of nutrients that will keep you fit during this season. Do not have watermelon or mangoes during this season. Consumption of bitter vegetables like karela is good. Wash all vegetables and fruits properly Eat steamed salads instead of raw vegetables as they contain active bacteria and virus that cause bacterial and viral infections. Stay hydrated It is extremely important to drink lots of water during the monsoons, so that your system is clean. You can alternate tea and coffee with herbal drinks like jasmine tea, chamomile tea or green tea. It keeps you healthy and fight against infections. Avoid drinking too much coffee as it dehydrates your body. Use ginger,kali mirch,garlic,turmeric more in your food. Eating watery foods like lassi, watermelon, rice, muskmelon,tamarinds creates bloating.So, better opt for foods which are drying in nature like corn, gram flour, chick pea etc. Foods such as brown rice, oats, and barley are the best foods one could have in this monsoon. Opt for yogurt, curd and almonds in your diet instead of milk. Shower immediately after getting wet to protect against infections. Avoid too much of fish and meat this season and heavy curries and non- vegetarians should go for light meat preparations like stew and soups. Keep your house clean and pest-free Exercise regularly Drink Boiled Water Following these guidelines helps you to stay safe and healthy during monsoons. Always binge on nutritional food. Have a safe and healthy monsoon.