Top Superfoods to lower your Cholesterol

Here are some superfoods which will aid in lowering bad cholesterol;

Avocado 

Avocado contains monounsaturated fatty acids which effectively lowers your LDL if taken daily.

Blueberries 

The antioxidants in blueberries help to prevent heart disease. Also, it has vitamin c which helps our body to utilize cholesterol.

Sweet potatoes 

Researchers say that eating sweet potatoes can help lower your LDL which would reduce your chances of getting heart disease.

 

Kale

Adding kale to your daily diet will effectively increase HDL and slightly reduce LDL.

Oats

Oats contain soluble fibers that help in lowering bad cholesterol (LDL).

Greek yogurt

A study shows that people consuming yogurt daily show a good/increased level of good cholesterol HDL and healthy blood pressure.

Salmon

Salmon is good for the heart with rich omega 3 fatty acids, which increase your HDL (good cholesterol).

Walnuts

Polyunsaturated fats in walnuts make it star among all the nuts. It’s the superfood for a healthy heart.

Almond

Studies show that consuming almonds can lower LDL and triglyceride fat in the body.

Olive oil

Olive oil is rich in monounsaturated which not only lowers the LDL but also helps maintain HDL which keeps your heart healthy.

Fish oil

Fish oil doesn’t lower your LDL but it can increase your good cholesterol HDL. Which will help your heart stay healthy?

Chia seeds

Chia seeds are the only plant source of omega 3fatty acids which increase your good cholesterol HDL.

Flaxseeds

Daily intake of flaxseed reduces LDL also helps to maintain healthy blood pressure.

Guide to Control cholesterol levels.

Introduction 

Cholesterol is a wax-like substance found in our body. Our body needs some compounds to work efficiently but anything in excess is always harmful. Healthy cholesterol is a basic need of our body but along with this comes bad cholesterol and when this starts to increase it creates certain problems like Coronary artery disease and other heart diseases.

Many people get confused between ”cholesterol” and ”fat”, but these two are different and so their role in our body. Cholesterol is a type of lipid. Unlike fats, it can not be shredded off by exercise or burning out energy.

Cholesterol travels through the blood-covered by a layer of protein, called a lipoprotein.

Low-density lipoprotein (LDL) is sometimes known as bad cholesterol because high LDL could lead to plaque build-up in the arteries which could lead to a heart attack or stroke.

High-density lipoprotein (HDL) is known to be good lipids that carry cholesterol from your body back to the liver, and then the liver removes cholesterol from your body.

There are two effective ways to control your cholesterol (here, I mean bad cholesterol LDL) 

1. Diet and lifestyle changes

2. Medications

1. Dietary and lifestyle changes.

Heart-healthy food, controlled weight, and physical activity are key to a healthy life and body.

Here are some foods which would help in lowering LDL and increasing HDL,

• Fruits and

   

A diet rich in fruits and vegetables works as a cholesterol-lowering compound. They contain soluble fibers that aid in lowering cholesterol.

• Olive oil and fish oil

  
  

  Be careful when you choose the source of fat. There are many unsaturated oils and fats to eat which

reduces LDL but unfortunately, they reduce HDL too. Using olive oil and fish oil will reduce your LDL while maintaining your HDL level as required for a healthy body.

• Eat healthy whole grains

  
  

Oats, oats barn, barley, and other whole grains contain soluble fibers that help to prevent your digestive system from absorbing cholesterol. 

• Fatty fish

  
  

Eating fish two or three times a week can lower LDL, by providing omega-3 fats which help in lowering the LDL.

• Nuts

  
  

Some studies show that eating nuts like almonds, walnuts, and peanuts can slightly reduce the LDL moreover, nuts have many other nutrients that are good for the heart.

   B. Medications 

After checking your cholesterol level, if found higher LDL,

 your doctor would recommend you certain medication that helps your liver flush out bad cholesterol.

(consult your doctor if you are suffering from chest pain).

Note; I do not hold any medical degree, nor do I practice as a dietician. The suggestions above are just my experience and knowledge. 

Mosquito repelling indoor plants.

Mosquito repelling indoor plants

There are lots of chemical stuff used in our day to day life. But do you know how harmful these chemicals are to our health? 

We use many mosquito-repellent sprays and electric machines for killing mosquitoes. Of course, they work wonders on killing them, but do you know how harmful these chemical replicates are?  According to the researchers,  problems like headache, suffocation, irritation in the eyes, bronchial irritation, cough, cold, running nose, and skin infections are some of the bad effects of these things. They contain chemicals like pyrethrin and diethyl tolbutamide (DEET) which cause breathing difficulty, respiratory problems, dizziness, stomach irritation, nausea, vomiting, skin infections. 

Everyday usage of these mosquito repellents could cause asthma, wheezing, damage to the cornea, and liver.

You can try some natural ways to prevent insects and mosquitoes in your house.

 Here are some indoor plants which will help to prevent the mosquito in your house;

 Basil

Basil is not only a refreshing kitchen herb but also used as an insect repellent. compounds found in basil (known as Ocimum basilicum) helps mosquitoes stay away. Instead of spraying chemicals, planting basil will help to repel mosquitoes or simply crush a few basil leaves and rub them on your skin and clothes. lime basil (Ocimum americanum) and holy basil (Ocimum sanctum) work best. You can have any basil variety. 

Lemongrass

Lemongrass is the most versatile plant for repelling mosquitoes.  One of the studies of 2011 states lemongrass can repel mosquitoes due to its strong odor.

The plants best grow in moist soil layered by rich nutrients (manure). 

Mint

Studies show that some particular type of mint ( Mentha Piperita or peppermint ) can be effective in preventing mosquitoes.

Catnip

Catnip is easy to grow. And its odor can surely prevent mosquitoes. You can even crush the leaves and apply them to the skin to prevent mosquitos.

Marigold

Marigolds contain a compound called pyrethrum which is very odorous and prevents a variety of insects, also mosquitos.

Pyrethrum along with natural chemicals known as thiophenes is eliminated from the plants as it's a biological process. Which prevents mosquitos and other insects from flying around them.

Lavender

Often known among home plants, lavender produces some mosquito repelling properties.

Calcium sources for toddlers who don't drink milk

  

Being a mommy I am always worried if my baby gets adequate nutrition from what he is eating, and I guess every mom does. 

At this age, toddlers become very picky eaters. It's very difficult to handle their dining tantrums. 

My baby is so annoying when it comes to drinking milk. I had tried him giving milk with chocolate and many different flavors, but he is at his best to spill it out. Milk has many nutrients, most importantly it is a high source of calcium. Calcium promotes building healthy bones, muscles, and teeth. Subscribe to my youtube channel

So, here are the alternative sources of calcium you can add into your toddler's diet which I found very helpful;

1. Greek yogurt

Greek yogurt is rich in many nutrients, but it has most of the calcium in it. Also, your toddler will love the taste of it. 

2. Chia seeds

Though these are tiny in size but contain many nutrients within them. A single grain is packed with several vitamins and minerals. Also, it is a good source of calcium.

3. Cheese

Cheese is full of calcium. There are different kinds of cheese 🧀 with different tastes. Try one which suits your baby. 

4. Oranges

Not only rich in vitamins, but oranges are also rich in calcium.

5. Almond butter

Almond butter is also a good source of calcium. And I bet your toddler will love the taste.