How to Reduce Cholesterol?

By now, almost everyone know that fatty food, stress and lack of exercise are the main causes of high cholesterol. This is also a known fact that not all fats are bad- the low density lipoproteins or LDL is the bad cholesterol whereas the high density lipoproteins or HDL is the good cholesterol. When we talk about lowering cholesterol, we mean to say that we must reduce the bad cholesterol. At the same time we should also take steps to increase the good cholesterol which is beneficial for overall health. Here are certain tips on how to strike a balance among the two types of blood cholesterol by bringing changes in one's diet and lifestyle?

• Lose weight- obese people have higher risk of cholesterol imbalance. Losing as little as 2-4 kg of weight can also reduce considerable amount of cholesterol.
• Avoid having saturated fats present in red meat and dairy products. They increase bad cholesterol. Maximum of only 10 percent of your daily calories should come from saturated fats.
• Include healthier fats in your diet like leaner cuts of meat, low-fat dairy and monounsaturated fats that are present in olive, peanuts and canola oils.
• Avoid intake of trans fats found in packed and fried foods such as cookies, crackers and cakes.
• Eat whole grains- opt for grain breads, whole-wheat pasta, whole-wheat flour and brown rice.
• Eat more fruits and vegetables. They provide dietary fiber which lowers cholesterol.
• Have food items that are rich in omega-3 fatty acids- they lower cholesterol. Fish like salmon, mackerel and herring are good source of omega-3 fatty acids. Vegetarians can find omega-3 fatty acids in walnuts, almonds and ground flaxseeds.
• Exercise daily- even if for 30 minutes. There is no alternative to this.
• Quit smoking.
• Limit your alcohol intake.

Read More

How Can You Balance Body Fat?

With all the knowledge about body fat on our weight and health, we tend to adopt weight loss programs and do not stop till we get rid of the last strain of fat from our body. But in spite of having bad reputation, fats are essential to protect vulnerable parts of our body. They also disseminate vitamins A, D, E, and K, that keep the hair and skin healthy. They play a major role in maintaining warmth in the body. However, they can also lead to increased levels of cholesterol and heart disease, and possibly cancer and weight gain as well. What to do then? Just balance you body fat but before knowing the tips for balancing body fat, first make the basics clear- know what are the types of fat so that you can keep the good ones and leave the bad ones.

Many Types of Fats

There are many types of fats- Saturated Fats, Monounsaturated Fats, and Polyunsaturated Fats.

Saturated Fats: In them, carbon atoms are saturated with hydrogen atoms. They raise the level of cholesterol in your blood which leads to heart disease and stroke. They mainly come from animal sources, like meat and dairy products including fatty beef, lamb, pork, poultry with skin, beef fat, lard and cream, butter, cheese etc. Some plant foods like palm oil, palm kernel oil and coconut oil also contain saturated fats, but they do not contain cholesterol.

Monounsaturated Fats: are simply fats having one double-bonded (unsaturated) carbon in the molecule. They can have beneficial effects on your health but when taken in moderation. They help in reducing bad cholesterol levels in blood and lower the risk of heart disease and stroke. They also provide nutrients needed for growth of body’s cell and have high levels of vitamin E. Foods high in monounsaturated fats include vegetable oils such as olive oil, canola oil, peanut oil, sunflower oil and sesame oil. Other sources include avocados, peanut butter, and many nuts and seeds.

Polyunsaturated Fats: have more than one double-bonded (unsaturated) carbon in the molecule. They too can have beneficial effects on health, reduce cholesterol levels in blood and lower the risk of heart disease, if eaten in moderation. They have certain fats like omega-6 and omega-3 required by body but can't be produced by itself. Vegetable oils, including soybean oil, corn oil and safflower oil, as well as fatty fish such as salmon, mackerel, herring and trout, some nuts and seeds like walnuts and sunflower seeds are high in polyunsaturated fat.

How to Balance These Fats?

Eating foods that contain a higher level of unsaturated fats than saturated fats can lead to reduced blood cholesterol levels.

• Limit the consumption of saturated fats to less than 7% of total daily calories. If you need about 2,000 calories a day, only 140 of them should come from saturated fats.
• Replace foods high in saturated fats with foods high in monounsaturated and/or polyunsaturated fats. Eat foods made with liquid vegetable oil and avoid tropical oils. Eat fish and nuts. Replace considerable amount of meat with beans or legumes.
• Eat more of those foods that are naturally low in fat, such as grains, fruits and vegetables.
• Avoid fried, spicy, junk and processed food items as well as bakery food.
• Avoid tinned food. If eating them, check the label to find their saturated fat content which should not exceed 20 %.
• Ensure you take only one-teaspoon of oil for a meal.
• Exercise regularly. Practice of Yoga is good for over all health and not only for balancing body fat.
• If you have already gained a lot of weight then try these Low Carb Diet Plan

Read More

Do You Suffer from Bad Breath?

Nothing is more derogatory than people trying to avoid you. There might be many reasons for that but one of the common reasons is bad breath or halitosis. You might be a lovely person with a very good reputation but as soon as it comes to communicating directly with you, people tend to shy away. In fact, bad breath can not only play havoc on your social life but also on your professional life leave aside your love life. However, bad breath problem is not an issue that can't be solved. A little mouth care, diet habits and lifestyle changes can get you rid of your bad breath problem. 

Read More

Ayurveda Honeymoon in Kerala

Young people of modern day are more conscious towards their health and wellness than their ancestors were, in the yesteryears. In earlier days, people used to spend their golden time after marriage visiting beautiful places and enjoying all of life's pleasure including good food, sight seeing and of course making love to their life partners. Today's 'just married couples' too enjoy their honeymoon to the fullest but with a difference- now they proceed for an Ayurveda honeymoon in Kerala- so rightly described as the land of god!

Kerala is the true heaven for those who want to spend their leisurely time in beautiful surroundings amongst the raw nature. And because Kerala is the Ayurveda hub not only of India but of the whole world, it offers the most healthy holiday which refreshes the new couple for a great start of their lives together. The latest buzz is therefore Ayurvedic packages for honeymoon tour- the unique offering of this land where Ayurveda took birth.

Ayurveda package for honeymoon tours in Kerala mostly include a stay in a luxurious Ayurvedic cottage or in a luxurious houseboat. Here the couple gets healthy Ayurvedic diets and other blessings of this ancient alternative medicine. They are given ayurvedic massages to rejuvenate themselves. These massages not only make their bodies stress free but also fill them up with a new kind of thrill and excitement so necessary for this kind of tour. Not only they get advice on everything from healthy lifestyle, food habits, daily yoga practice, and meditation but also the knowledge about the need of keeping minds happy, fresh and lively.

So, if you are a newly wedded man or a woman, just explain the magic of Ayurveda holiday to your partner and head towards Kerala. And if you are a one who has been wedded since long, you can think of a second honeymoon- a Kerala honeymoon with refreshing Ayurvedic massage and all health and wellness!

Read More