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Changing something as important as your cholesterol might seem an insurmountable task. Here nutritionist guy gives seven day-by-day tips to help you on your way.
Monday - Increase your fruit and veggie intake. They are rich in important nutrients, low in saturated fats and are cholesterol-free. They are also rich in fibre, which has a cholesterol-lowering effect. Aim to have at least five serves a day, and to eat a variety of different coloured fruits and veggies each day.
Tuesday - Reduce your intake of unhealthy fats. Saturated and trans fats raise blood cholesterol levels. Trans fats are the worst, so limit your intake of processed and fast foods. Choose low-fat dairy products, healthy oils such as olive oil, and flaxseed oil instead of butter. Trim fat from meat and skin from poultry.
Wednesday - Cook with olive oil, a source of healthy monounsaturated fats. It has a higher oxidation threshold than most monounsaturated oils and remains stable at higher temperatures, so is more resistant to hydrogenation and the formation of trans fats. Monounsaturated fats help to lower total cholesterol levels.
Thursday - Eat more garlic. Studies show that, as part of a low-fat diet, it can help reduce cholesterol levels - lowering levels of" bad" LDL cholesterol and raising 'good' HDL cholesterol. It also helps to thin the blood, which helps reduce the risk of heart attacks. Studies show countries that eat more garlic have lower rates of heart disease.
Friday - Eat more legumes. Legumes such as chickpeas, lentils, beans, and peas are good for people with high cholesterol levels. They are low in fat and rich in nutrients such as b vitamins, iron, and unsaturated fats. They are also a rich source of soluble fibre, which helps to lower cholesterol levels.
Saturday - Eat oatmeal for breakfast. Whole oats are packed with heart-healthy dietary fibre and nutrients such as b vitamins, vitamin E, and iron. Oats are an excellent source of soluble fibre, which lowers cholesterol and reduces the risk of heart disease. Choose fibre-rich whole oats over quick oats.
Sunday - Snack on nuts. They are rich in unsaturated fats. Choose nuts that are higher in unsaturated (mono and poly) fats and lower in saturated fats. These include almonds, walnuts, pecans, hazelnuts, and pistachios. Try making up a trail mix with your favourite raw, unsalted nuts, dried fruit and a mix of seeds.
My wife is 55 years old and she has been having loose motions (no vomiting) since yesterday morning. Have not eaten anything from outside. She is on rice and curd. She also complains of pain in her lever. Only self medication done so far includes pudin hara tablet as also one spasmol plus tablet last night. Any advice please?
My age is 44. Now I am facing the problem of erectile dysfunction and quick ijaculation. Erection is only stands for 1 or 2 minutes some time not. I am facing mental pressure for this . I want to be fully cure and want to enjoyful. Please advice the medicine.
I am 60 year old women recently suffered dengue now recovered but now having swelling in feet on sitting for long. What shall I do?
Hello Dr. From last 2-3 months I am urinating more than normal. I feel so embarrassed to go to toilet again and again even I've reduced drinking water because of it. Is this the symptom of diabetes. Kindly tell me how can I overcome from this prob. Thank you.
Hi i am 26 years old male my weight is 49 kg, last year I was very much in stress after that I have low libido and my urologist told me to have hormones checjked after blood test I have found that my total testosterones and FSH is low the values of hormones report are FSH 1.44 mIU/mL Total testosterones 361 ng/dL LH 3.87 mIU/mL Prolactin 5.10 ng/dL I have a low libido, kindly advice me to get normal naturally.
I want to reduce belly and thigh fat as soon as possible. My double chin is also increasing. I hardly take sugar and fatty things but I fail to understand why its increasing. Any good proper effective alternatives?
I ejaculate within 1 min. Is this premature ejaculation? If yes, then what should I do to avoid this.
I am 65 years old. I am suffering cough problems science. Last 7 years. My father has asthma. I am quite healthy.
I am 20 years old. I have been suffering from severe neck pain since 3 days it is alswollen on the left side of the neck please recommend me.
Is it ok to eat too spicy food? In my family we use lots of marks based curries and it's really very spicy. After eating my stomach burns for a while. So is this ok? Please tell me. Also red chilly powder or mirchi+? Which is better to use Thnq all.
Please sir I want to know the problems. Of HIV. How it starts. Also please tell me about The Dengue. Which has become a very serious problem these days?
Sir main daily 4 egg boil karke khata Hun only white part of egg for muscle gain ke liye but jab Se egg bhut gala dry ho raha hai and pimple bhi aane lage hai plz give some suggestions. For this problem and main chor bhi nahi sakta muscles gain karna hai. Plz sir give some as like ram baan treatment Thank you.
I have 19 days old male child. Doctor told that he hears an xtra sound in the heart and suggested me with Echo test. If it is found with a hole. Is that curable completely without future problems?
Having diabetes does not mean you can?t enjoy the fun and excitement that traveling brings with it. With a little bit of planning you can enjoy your travels to the fullest and keep your diabetes in check.
Always carry your prescription along while travelingCarry at least twice as many medicines and insulin as you usually needAlways carry extra batteries with your glucometerCarry small snacks to help cope with low sugar levelsNever store insulin in checked luggage, it may be exposed to extreme temperaturesCheck your blood sugar levels regularlyDo simple stretching exercises in your seat during the flightHave small, frequent meals instead of three big meals in a dayPrefer water, unsweetened teas/ coffee or diet soda to other drinksWear comfortable shoes and never go out bare feet on beaches