TIPS TO LOWER CHOLESTEROL LEVELS WITH YOUR DIET

Cholesterol is a waxy substance produced by your liver and obtained by eating animal products such as meat, dairy and eggs.

Your liver will produce less cholesterol if you consume a lot of this substance from food, so dietary cholesterol rarely has a great impact on total cholesterol levels.

However, eating large amounts of saturated fat, trans fat and sugars can raise cholesterol levels.

Bear in mind that there are different types of cholesterol.

While “good” HDL cholesterol may be beneficial for your health, high levels of “bad” LDL cholesterol, particularly when oxidized, have been linked to an increased risk of heart disease, heart attack and stroke.

That’s because oxidized LDL cholesterol is more likely to stick to the walls of your arteries and form plaques, which clog these blood vessels.

Here are tips to lower cholesterol levels with your diet and help reduce your risk of heart disease.

 Eat Foods Rich in Soluble Fiber

Soluble fiber is found in large quantities in beans, legumes, whole grains, flax, apples and citrus.

Humans lack the proper enzymes to break down soluble fiber, so it moves through your digestive tract, absorbing water and forming a thick paste.

As it travels, soluble fiber absorbs bile, a substance produced by your liver to help digest fats. Eventually, both the fiber and attached bile are excreted in your stool.

Bile is made from cholesterol, so when your liver needs to make more bile it pulls cholesterol out of your bloodstream, which lowers cholesterol levels naturally.

Regular soluble fiber consumption is associated with a 5–10% reduction in both total cholesterol and “bad” LDL cholesterol in as little as four weeks.

It’s recommended to eat at least 5–10 grams of soluble fiber each day for the maximum cholesterol-lowering effects, but benefits have been seen at even lower intakes of 3 grams per day. 

Eat Lots of Fruits and Vegetables

Eating fruits and vegetables  is an easy way to lower LDL cholesterol levels.

Studies show that adults who consume at least four servings of fruits and vegetables each day have roughly 6% lower LDL cholesterol levels than people who eat fewer than two servings per day.

Fruits and vegetables also contain high numbers of antioxidants, which prevent LDL cholesterol from oxidizing and forming plaques in your arteries.

Together, these cholesterol-lowering and antioxidant effects can reduce your risk of heart disease.

Research has found that people who eat the most fruits and vegetables have a 17% lower risk of developing heart disease over 10 years compared to those who eat the fewest.

Cook with Herbs and Spices

Herbs and spices are nutritional powerhouses packed with vitamins, minerals and antioxidants.

Human studies have shown that garlic, turmeric and ginger are especially effective at lowering cholesterol when eaten regularly.

In fact, eating just one garlic clove per day for three months is enough to lower total cholesterol by 9%.

In addition to lowering cholesterol, herbs and spices contain antioxidants that prevent LDL cholesterol from oxidizing, reducing the formation of plaques within your arteries.

Even though herbs and spices are not typically eaten in large quantities, they can contribute significantly to the total amount of antioxidants consumed each day.

Eat a Variety of Unsaturated Fats

Two main kinds of fats are found in food: saturated and unsaturated.

On a chemical level, saturated fats contain no double bonds and are very straight, allowing them to pack together tightly and stay solid at room temperature.

Unsaturated fats contain at least one double bond and have a bent shape, preventing them from joining together as tightly. These attributes make them liquid at room temperature.

Research shows that replacing most of your saturated fats with unsaturated fats can reduce total cholesterol by 9% and “bad” LDL cholesterol by 11% in just eight weeks.

Longer-term studies have also found that people who eat more unsaturated fats and fewer saturated fats tend to have lower cholesterol levels over time.

Foods like avocados, olives, fatty fish and nuts contain ample heart-healthy unsaturated fats, so it’s beneficial to eat them regularly

Avoid Artificial Trans Fats

While trans fats occur naturally in red meat and dairy products, most people’s main source is artificial trans fat used in many restaurants and processed foods.

Artificial trans fats are produced by hydrogenating or adding hydrogen to unsaturated fats such as vegetable oils to change their structure and solidify them at room temperature.

Trans fats make a cheap alternative to natural saturated fats and have been widely used by restaurants and food manufacturers.

However, substantive research shows that eating artificial trans fats increases “bad” LDL cholesterol, lowers “good” HDL cholesterol and is linked to a 23% greater risk of heart disease.

Watch out for the words “partially hydrogenated” in ingredients lists. This term indicates that the food contains trans fat and should be avoided.

Naturally occurring trans fats found in meat and dairy products can also raise LDL cholesterol. However, they’re present in small enough quantities to generally not be considered a large health risk 

Eat Fewer Added Sugars

It’s not just saturated and trans fats that can raise cholesterol levels. Eating too many added sugars  can do the same thing

Even more troubling, fructose increases the number of small, dense oxidized LDL cholesterol particles which contribute to heart disease.

The American Heart Association recommends eating no more than 100 calories (25 grams) of added sugar per day for women and children, and no more than 150 calories (37.5 grams) per day for men.

You can meet these goals by reading labels carefully and choosing products without added sugars whenever possible.

8 KEY VITAMINS AND NUTRIENTS THAT HELP MAINTAIN EYE HEALTH

Your eyes are complex organs that need many different vitamins and nutrients to function properly.

Common conditions, such as diabetic retinopathy, age-related macular degeneration, glaucoma and cataracts, can impact your eyes.

Though a variety of different factors causes these conditions, nutrition seems to have an influence on all of them — at least in part.

Here are 8 key vitamins and nutrients that help maintain eye health.

1. Vitamin A

Vitamin A plays a crucial role in vision by maintaining a clear cornea, which is the outside covering of your eye.

This vitamin is also a component of rhodopsin, a protein in your eyes that allows you to see in low light conditions.

Vitamin A deficiency is rare in developed countries, but if unaddressed can lead to a serious condition called xerophthalmia.

Xerophthalmia is a progressive eye disease which begins with night blindness. If vitamin A deficiency continues, your tear ducts and eyes can dry out. Eventually, your cornea softens, resulting in irreversible blindness.

Vitamin A may also help protect against other eye afflictions. Some studies suggest that diets high in vitamin A may be associated with a reduced risk of cataracts and age-related macular degeneration (AMD)

For general eye health, vitamin-A-rich foods are recommended over supplements. Sweet potatoes are an excellent source, as are green leafy vegetables, and pumpkins.

2. Vitamin E

Many eye conditions are believed to be associated with oxidative stress, which is an imbalance between antioxidants and free radicals in your body.

Vitamin E is a potent antioxidant that helps protect your cells — including your eye cells — from damage by free radicals, which are harmful, unstable molecules.

Nonetheless, a diet that includes adequate vitamin E is recommended to maintain proper eye health. Some vitamin-E-rich options include nuts, seeds and cooking oils. Salmon, avocado peer and leafy green vegetables are also good sources 

3. Vitamin C

Like vitamin E, vitamin C is a powerful antioxidant that may protect your eyes against damaging free radicals.

In addition, vitamin C is required to make collagen, a protein that provides structure to your eye, particularly in the cornea and sclera.

Several observational studies suggest that vitamin C may help lower your risk of developing cataracts, a condition that causes your eye to become cloudy and impairs vision 

Citrus and tropical fruits, bell peppers, broccoli contain particularly high amounts of vitamin C, making them great options to boost your daily intake.

4. Vitamin B6, B9 and B12

Researchers have also studied several B vitamins for their impact on eye health, particularly vitamins B6, B9 and B12.

This combination of vitamins can lower levels of homocysteine, a protein in your body that may be associated with inflammation and an increased risk of developing AMD (Age related muscular degeneration).

5. Riboflavin

Another B vitamin studied in relation to eye health is riboflavin (vitamin B2). As an antioxidant, riboflavin has the potential to reduce oxidative stress in your body, including your eyes.

In particular, scientists are studying riboflavin’s potential to prevent cataracts, as prolonged riboflavin deficiency may lead to this condition. Interestingly, many individuals with cataracts also are deficient in this antioxidant 

Nutrition Corner recommend consuming 1.1–1.3 mg of riboflavin per day. It’s usually easy to achieve this amount, as many foods are high in riboflavin. Some examples include oats, milk, yogurt, beef and fortified cereals 

6. Niacin

The main function of niacin (vitamin B3) in your body is to help convert food into energy. It can also act as an antioxidant.

Recently, studies have suggested that niacin may play a role in the prevention of glaucoma, a condition in which the optic nerve of your eye becomes damaged.

Supplements should be used with caution. When consumed in high amounts of 1.5–5 grams per day, niacin may pose adverse effects to the eyes, including blurred vision, macular damage and inflammation of the cornea.

However, there is no evidence that consuming foods naturally high in niacin has any adverse effects. Some food sources include beef, poultry, fish , mushrooms, peanuts and legumes.

7. Omega-3 Fatty Acids

Omega-3 fatty acids  are a type of polyunsaturated fat. The cell membranes of your retina contain a high concentration of DHA, a particular type of omega-3.

Besides helping form the cells of your eye, omega-3 fats have anti-inflammatory properties which may play a role in the prevention of diabetic retinopathy (DR).

Omega-3 fats may also benefit individuals with dry eye disease by helping them produce more tears. With this condition, a lack of tears causes dryness, discomfort and occasional blurry vision.

To increase omega-3 fatty acids in your diet, include rich sources such as fish, chia seeds, soy and nuts. Omega-3s can also be found in cooking oils such as canola and olive oil

8. Thiamine

Thiamine or vitamin B1, plays a role in proper cell function and converting food into energy 

It’s possibly effective at reducing the risk of cataracts.

What’s more, thiamine has been proposed as a potential treatment for the early stages of DR. (Diabetic retinopathy) 

Food sources of thiamine include whole grains, meat and fish. In addition, thiamine is often added to foods like breakfast cereals, bread and pasta.

9 INCREDIBLE FOODS THAT AIDS HAIR GROWTH

Many people want strong and healthy hair, especially as they grow older.

Interestingly, your hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year. How fast it grows depends on factors like age, health, genetics and diet.

Although you can’t change factors like age and genetics, diet is one thing you have control over. In fact, consuming a diet lacking the right nutrients can lead to hair loss.

On the other hand, eating a balanced diet with the right nutrients can help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition.

Here are the 9 best foods you can eat to promote hair growth.

1. Eggs

Eggs are a great source of protein and biotin, two nutrients that may promote hair growth.

Eating adequate protein is important for hair growth because hair follicles are made of mostly protein. A lack of protein in the diet has been shown to promote hair loss.

Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency.

However, biotin deficiencies are uncommon if you consume a balanced diet. There is little evidence to show healthy people benefit from consuming more biotin.

Eggs are also a great source of zinc, selenium and other hair-healthy nutrients. This makes them one of the best foods to consume for optimal hair health. 

2. Berries

Berries are loaded with beneficial compounds and vitamins that may promote hair growth.

This includes vitamin C, which has strong antioxidant properties.

Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. These molecules exist naturally in the body and the environment.

For example, 1 cup (144 grams) of strawberries provides an impressive 141% of your daily vitamin C needs.

Also, the body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking.

What’s more, vitamin C helps the body absorb iron from the diet. Low iron levels may cause anemia, which has been linked to hair loss.

3. Spinach

Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth.

Vitamin A helps the skin glands produce sebum. This oily substance helps moisturize the scalp to keep hair healthy.

A cup (30 grams) of spinach provides up to 54% of your daily vitamin A needs.

Spinach is also a great plant-based source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair.

What’s more, iron deficiencies have been linked to hair loss.

4. Fatty Fish

Fatty fish like salmon, herring and mackerel have nutrients that may promote hair growth.

They are excellent sources of omega-3 fatty acids, which have been linked to hair growth.

Fatty fish is also a great source of protein, selenium, vitamin D3 and B vitamins, nutrients that may help promote strong and healthy hair.

5. Sweet Potatoes

Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health.

A medium sweet potato (about 114 grams) contains enough beta-carotene to provide more than four times your daily vitamin A needs.

Research has shown that vitamin A promotes the production of sebum, which helps keep hair healthy.

What’s more, vitamin A could also speed up the rate of hair growth and encourage the growth of thicker hair, all while preventing other hair follicles from regressing.

6. Avocados

Avocados are delicious, nutritious and a great source of healthy fats.

They are also an excellent source of vitamin E, which may promote hair growth. One medium avocado (about 200 grams) provides 21% of your daily vitamin E needs.

Like vitamin C, vitamin E is an antioxidant that helps combat oxidative stress by neutralizing free radicals.

Vitamin E also protects areas of the skin, like the scalp, from oxidative stress and damage. Damaged skin on the scalp can result in poor hair quality and fewer hair follicles.

What’s more, avocados are a great source of essential fatty acids. These fats cannot be produced by the body, but are essential building blocks of your cells. A deficiency in essential fatty acids has been linked to hair loss.

7. Nuts

Nuts are tasty, convenient and contain a variety of nutrients that may promote hair growth.

For example, an ounce (28 grams) of almonds provides an impressive 37% of your daily vitamin E needs.

What’s more, they also provide a wide variety of B vitamins, zinc and essential fatty acids. A deficiency in any of these nutrients has been linked to hair loss.

Nuts have also been linked to a wide variety of other health benefits besides hair growth, including reduced inflammation and a lower risk of heart disease.

This makes nuts an excellent and easy addition to your diet.

8. Beans

Beans are a great plant-based source of protein, which is essential to hair growth.

Like oysters, beans are a good source of zinc, which aids the hair growth and repair cycle. A 3.5-ounce (100-gram) serving of black beans provides 7% of your daily zinc needs.

They also provide many other hair-healthy nutrients, including iron, biotin and folate.

On top of all these benefits, beans are highly versatile and inexpensive, which makes them an easy addition to the diet.

9. Soybeans

Studies have shown that compounds in soybeans  may promote hair growth. One of these compounds is spermidine, which is abundant in soybeans.

8 AMAZING HEART-HEALTHY FOODS YOU MAY NOT KNOW

Diet plays a major role in heart health and can impact your risk of heart disease.

In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease. Here are heart-healthy foods to consume. 

1. Green Leafy Vegetables 

Leafy green vegetables like spinach, pumpkin leaf and collard greens are well-known for their wealth of vitamins, minerals and antioxidants.

In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting.

They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels.

Some studies have also found a link between increasing your intake of leafy green vegetables and a lower risk of heart disease.

2. Whole Grains

Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran.

Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa.

Compared to refined grains, whole grains are higher in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease.

Multiple studies have found that including more whole grains in your diet can benefit your heart health.

When purchasing whole grains, make sure to read the ingredients label carefully. Phrases like “whole grain” or “whole wheat” indicate a whole-grain product, while words like “wheat flour” or “multigrain” may not.

3. Berries

Strawberries, blueberries, blackberries and raspberries are jam-packed with important nutrients that play a central role in heart health.

Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease.

Studies show that eating lots of berries can reduce several risk factors for heart disease.

Metabolic syndrome is a cluster of conditions associated with a higher risk of heart disease.

Another study found that eating blueberries daily improved the function of cells that line the blood vessels, which help control blood pressure and blood clotting.

Berries can be a satisfying snack or delicious low-calorie dessert. Try adding a few different types to your diet to take advantage of their unique health benefits

4. Avocados

Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease.

Avocados are also rich in potassium, a nutrient that’s essential to heart health. In fact, just one avocado supplies 975 milligrams of potassium, or about 28% of the amount that you need in a day.

Getting at least 4.7 grams of potassium per day can decrease blood pressure by an average of 8.0/4.1 mmHg, which is associated with a 15% lower risk of stroke 

5. Walnuts

Walnuts are a great source of fiber and micronutrients like magnesium, copper and manganese.

Research shows that incorporating a few servings of walnuts in your diet can help protect against heart disease.

Interestingly, some studies have also found that regularly eating nuts such as walnuts is associated with a lower risk of heart disease 

6. Beans

Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut.

According to some animal studies, resistant starch can improve heart health by decreasing blood levels of triglycerides and cholesterol.

Multiple studies have also found that eating beans can reduce certain risk factors for heart disease.

What’s more, eating beans has been linked to reduced blood pressure and inflammation, of which are risk factors for heart disease

7. Tomatoes

Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties.

Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, both of which can contribute to heart disease.

Low blood levels of lycopene are linked to an increased risk of heart attack and stroke.

One review of 25 studies showed that a high intake of foods rich in lycopene was associated with a reduced risk of heart disease and stroke.

Another study in 50 overweight women found that eating two raw tomatoes four times per week increased levels of “good” HDL cholesterol 

Higher levels of HDL cholesterol can help remove excess cholesterol and plaque from the arteries to keep your heart healthy and protect against heart disease and stroke

8. Almonds

Almonds are incredibly nutrient-dense, boasting a long list of vitamins and minerals that are crucial to heart health.

They’re also a good source of heart-healthy monounsaturated fats and fiber, two important nutrients that can help protect against heart disease.

Research suggests that eating almonds can have a powerful effect on your cholesterol levels, too.

Research also shows that eating almonds is associated with higher levels of HDL cholesterol, which can help reduce plaque buildup and keep your arteries clear.

Remember that while almonds are very high in nutrients, they’re also high in calories. Measure your portions and moderate your intake if you’re trying to lose weight.

NUTRITION FACTS ON CARROTS

Carrots have a number of health benefits. They are a weight loss friendly food and have been linked to lower cholesterol levels and improved eye health.

The carotene antioxidants in them have also been linked to reduced risk of cancer.

They are found in many colors, including yellow, white, orange, red and purple.

The traditional orange colored carrots get their bright color from beta-carotene, an antioxidant that is converted to vitamin A in the body.

CARROTS ARE RICH IN THE FOLLOWING NUTRIENTS 

Carbs

Carrots are mainly composed of water and carbohydrates.

The carbs consist of starch and sugars, such as sucrose and glucose.

They are also a relatively good source of fiber, with one medium sized carrot (61 grams) providing 2 grams.

Carrots often rank low on the glycemic index, which is a measure of how quickly foods raise blood sugar after a meal.

The glycemic index of carrots ranges from 16-60, being lowest for raw carrots, a little higher for cooked carrots and highest for pureed carrots.

Eating low-glycemic foods is linked to numerous health benefits, and is considered particularly beneficial for diabetics.

Fiber

Pectin is the main form of soluble fiber in carrots.

Soluble fibers can lower blood sugar levels by slowing down the digestion of sugar and starch.

They can also feed the friendly bacteria in the gut, which may lead to improved health and decreased risk of disease.

Certain soluble fibers can also impair the absorption of cholesterol from the digestive tract, lowering blood cholesterol.

The main insoluble fibers in carrots are in the form of cellulose, but also hemicellulose and lignin.

Insoluble fibers reduce the risk of constipation and promote regular and healthy bowel movements.

Vitamins and Minerals

Carrots are a good source of several vitamins and minerals, especially vitamin A (from beta-carotene), biotin, vitamin K (phylloquinone), potassium and vitamin B6.

• Vitamin A: Carrots are rich in beta-carotene, which is converted to vitamin A in the body. Vitamin A promotes good vision, and is important for growth, development, and immune function.
• Biotin: One of the B-vitamins, formerly known as vitamin H. It plays an important role in fat and protein metabolism.
• Vitamin K1: Also known as phylloquinone, vitamin K is important for blood coagulation and can promote bone health.
• Potassium: An essential mineral, important for blood pressure control.
• Vitamin B6: A group of related vitamins that are involved with the conversion of food into energy.

Health Benefits of Carrots

Much of the research on carrots has focused on carotenoids.

Reduced Risk of Cancer

Diets rich in carotenes may have a protective effect against several types of cancer.

This includes prostate cance, colon cancer and stomach cancer.

Women with high circulating levels of carotenoids may also be at reduced risk of breast cancer.

Older research suggested that carotenoids could be protective against developing lung cancer, but newer studies found no protective effect.

Lower Blood Cholesterol

High blood cholesterol is a well-known risk factor for heart disease.

Intake of carrots has been linked to lower cholesterol levels.

Weight Loss

Carrots, as parts of meals, can increase satiety and decrease calorie intake  in subsequent meals.

For this reason, carrots may be a useful addition to an effective weight loss diet.

Eye Health

Individuals that are low in vitamin A are more likely to experience night blindness, a condition that may improve by eating carrots or other foods rich in vitamin A or carotenoids.

Carotenoids may also cut the risk of age-related macular degeneration.