9 health benefits of walnuts:

1. Lowers risk of diabetes
2. Promotes a healthy heart and circulatory system
3. Lowers cholesterol levels
4. Boosts brain power and improves memory
5. Slows the progression of rheumatoid and osteoarthritis
6. Acts as an anti-inflammatory food
7. Rich in antioxidant properties
8. Fights breast and prostate cancer
9. Improves reproductive health in men.

9 Ultimate Reasons to Eat Walnuts Everyday

For a long time cholesterol in totality was seen as a bad thing for your body although the truth was a little more complicated than that. Cholesterol primarily is divided into two types, one of which can be categorized as bad cholesterol and the other as good cholesterol. Let's have an in-depth look at both the categories.

Ldl or low density lipoprotein aka bad cholesterol: cholesterol is a wax like chemical which is found all over the body and it has important functions to perform. Cholesterol is carried all over the body by lipoproteins. The low density lipoproteins are denoted as bad cholesterol as they can accumulate on the walls of the blood vessels and cause blockages resulting in many ailments. Ldl levels of 190 and above are considered dangerous. 

Some of the risks associated with it are:
1. Heart disease
2. Stroke
3. Atherosclerosis
4. Peripheral artery disease among many others

Hdl or high density lipoprotein aka good cholesterol - this is a form of cholesterol which is usually desired in higher quantities as it removes ldl from the system by dislodging it from the arteries and then carrying it through the bloodstream into the liver. The liver then breaks it down and removes it from the body. Thus, higher number of hdl cholesterol is always desirable. Some of the ideal numbers for hdl cholesterol within the body are:

For women - ideal: 60 mg/dl, dangerous: 50 mg/dl or lower
For men - ideal: 60 mg/dl, dangerous: 50 mg/dl lower

The role of triglycerides
Good and bad cholesterol levels also depend on the levels of triglycerides within the body and not just ldl or hdl cholesterol. Triglycerides are another type of fat which are used to store energy within the body, but can also affect your health. It is most associated with atherosclerosis when the levels of triglycerides are high within the body. 

Some habits that contribute to high levels of it are
A. Lack of physical activity
B. Obesity or being overweight
C. Excesses in alcohol consumption
D. Smoking
E. Bad diet and others

Thus the good cholesterol vs bad cholesterol war also includes other factors, most of which can be easily changed by making subtle changes in lifestyle and incorporating healthier habits. This will increase the good cholesterol and the other relevant elements and reduce the bad.

Good Cholesterol Vs Bad Cholesterol

High cholesterol has become a very common phrase nowadays. With excessive consumption of fast foods and sugar, lifestyle disorders such as diabetes and high cholesterol have become very common. In order to know what high cholesterol is, you should first know about cholesterol.

Cholesterol is a type of fat present in the body which is needed for regulating hormones in the body. It also plays an important role in Vitamin D production. Though you get cholesterol from food, the body has its own supply of cholesterol as well. Excessive cholesterol in the body can lead to cholesterol build up in your arteries, resulting in blood circulation problems. The arteries tend to narrow down, not allowing the blood to flow properly. High cholesterol levels are linked to heart problems and strokes.

Ayurveda is a holistic system of medicine, the treatments of which are based on natural ingredients. It is very effective and free from side effects, unlike conventional methods of treatment. Ayurvedic remedies for high cholesterol levels in the body aim to bring down the cholesterol level and improve your overall wellbeing.

The Ayurvedic tips to lower cholesterol levels are:

Eat healthy: Diet plays an important role in maintaining healthy cholesterol levels, so eating healthy is of paramount importance. Include plenty of vegetables and fruits in your diet to get the required amount of Vitamins and minerals in order to keep your body healthy. Avoid refined grains as they spike your blood sugar levels. Instead opt for whole grains such as brown rice.
Eat healthy fats: Eat healthy fats such as unsaturated fats present in foods such as almonds and olive oil. Keep saturated and trans-fats at bay as they increase cholesterol levels in the body.
Exercise regularly: Regular exercise keeps your weight levels optimal and also brings down your cholesterol levels. Simple cardiovascular exercises such as running and swimming can be done on a regular basis.
Avoid smoking: Smoking causes your blood vessels to constrict, thus hampering the flow of blood. In addition to accumulation of plaque, this can further hamper blood flow.
Maintain optimal weight levels: Following healthy eating habits along with regular exercise will allow you to maintain optimal weight levels. So if your weight is on the higher side, then re-evaluate your eating habits and make the necessary changes. If you wish to discuss about any specific problem, you can consult an Ayurveda.

Cholesterol Level - Ayurvedic Remedies That Can Lower It!

Egg yolk and cholesterol - is there a link?

Although egg is considered one of the most nutritious foods, people with high cholesterol avoid its consumption as they believe that eggs may increase cholesterol and risk heart diseases.

Is there a link between egg yolk and cholesterol?

Egg yolk is rich in dietary cholesterol. One large egg contains 185 milligrams of cholesterol. People with normal cholesterol levels require about 300 milligrams of dietary cholesterol and people with high cholesterol need 200 milligrams of dietary cholesterol from food.

Dietary cholesterol has the minimum impact on blood cholesterol as compared to saturated and trans fats which contain bad cholesterol. Hence dietary cholesterol present in egg yolk has minimal or no effects on increasing your cholesterol levels.

If you would like to consult with me privately, please click on'consult.

Egg Yolk and Cholesterol - Is There Really a Link?

Cholesterol is either ingested in the food (about 25% ) we eat and some of it is produced by our body (remaining 75%). Cholesterol is needed by the body to produce steroid hormones and bile acids. It is an aspect that is required by the body and if in too much quantity, the same can cause havoc in the body. The best is to maintain the right balance of cholesterol in our diet. The same requires lifestyle and dietary modifications.

The first step in creating your low cholesterol diet plan is to eliminate foods high in saturated fat and bad cholesterol.

Low cholesterol foods diet mainly includes:

1. High-Fiber Diet- Soluble fiber reduces bad cholesterol. Good food sources are oatmeal, fruits and vegetables.

2. Cooking oil- Fats makes about 30 % of your days intake. A combination of oils works the best. Foods rich in saturated fats are butter, ghee, cream, and cheese. These need to be taken in moderation or avoided. Avoid fried foods. Not more than 10% of total calories should be from Polyunsaturated Fatty Acids (PUFA) and the remaining should be from Monounsaturated Fatty Acids (MUFA). The best sources of PUFA are plant based oils, sunflower, corn, soybean, cottonseed and safflower. MUFA are found in the largest amounts in olive, canola, mustard, almond and peanut oils.

3. Avoid Trans fats- Read labels carefully and do not reuse oil used for frying.

4. Go lean- Choose lean meat and fish. Fish is a good source of omega-3 fatty acids. Foods high in omega 3 help you lower down the risk of cardiovascular disease. Tuna and salmon are a good source of omega-3 to name a few.

5. Eat a wide range of fruits and vegetables- This will help ensure that your body meets all the vitamins and nutrient requirement. Fruits and vegetables are relatively low in calories. Apples and pears are known for soluble fiber, which reduces bad cholesterol levels. It is best that you eat good quantities of the same.

6. Include low-fat dairy products- avoid ghee, cheese, cream, paneer and butter. Opt for lighter and healthier options.

7. Exercise well - Exercise at least 30 mins per day. Workout will help you burn extra fat resulting in lowering cholesterol levels.

Cholesterol - How To Manage It?

Cholesterol is generally regarded as something bad for the health. As a part of diet, everyone tries to avoid anything that has cholesterol in it. What needs to be understood is that not all cholesterol is bad. There is also good cholesterol, which is actually very essential for body functions. This is required for the production of essential hormones. Inadequate amounts of good cholesterol can lead to problems ranging from simple hormonal imbalances to severe issues like infertility.

The following are some food items, which contain sufficient amounts of good cholesterol and should find a place in your plate. They are essential for various body functions including hormone formation.

Avocado oil: Most oil is considered bad, but avocado oil contains about 70% of good cholesterol and should be used for its heart-healthy benefits. Being a great antioxidant, it protects the heart by reducing inflammation and by improving blood pressure. Eating whole avocado is also beneficial for the heart and the body as a whole.

Buckwheat: This whole grain is rich in many vitamins, quite a few minerals, and is a good provider of dietary fiber. It is also gluten-free and is rich in antioxidants, making it extremely cardio-friendly.

Soy: Too much saturated fat in the diet cannot be digested and the liver converts these and stores it, which adds to obesity. Soy which is a good replacement for animal fat and even dairy products can help improve cholesterol levels and prevent fat accumulation.

Salmon: This is one of the most heart-friendly food items, which is loaded with omega-3 fatty acids and good cholesterol. It lowers triglyceride levels and provides a good amount of protein for the body.

Spinach: The cholesterol which settles against the blood vessels is washed off by consuming spinach   in regular quantities at regular intervals. It is also the richest source of lutein, which is known as guardian against aging diseases including hypertension.

Go the nutty way: While most would consider nuts as rich in oils, truth is they are loaded with good cholesterol. Therefore, whether it is almonds or pecans, ground nuts or walnuts, nuts are great for the heart. They are also rich in minerals including calcium, copper, magnesium, and potassium and contain various vitamins. So about a teaspoon of chopped nuts should be on your plate on any given day.

Dark chocolate: Again, like nuts, most of us tend to avoid chocolate, but these restrictions are only for the white ones with sugar. The dark one is extremely healthy for the heart with loaded antioxidants, which prevents clogging of arteries. It is also rich in flavonoids, which are useful in controlling blood pressure and other heart diseases.

Low Cholesterol Diet - Seven Food Items To Try!!

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