Discover 5 Easy Foods That Eat Away Your Cholesterol!

Most of us realize what good food choices constitute, what healthy eating habits are all about and the kind of foods we should avoid but somehow, we struggle towards eating the right kind of food over an extended period.

Rushed lifestyles, ongoing stressful issues and the lure of sinful food items that surround us, make it hard to stay committed towards healthy eating choices. One smart solution to neutralizing the ill-effects of such mistakes is to gorge upon foods that can eat away our fat! Please note that cholesterolis the basic, core component of what turns into fat or adipose tissue in our bodies. Thus, if we can equip ourselves with some cholesterol-busting foods, we our essentially eating away our fat!

1. Meet Cholesterol’s Ultimate Nemesis—Insoluble Fiber



With easy availability, you don’t have reasons to excuse oatmeal & margarine. Some time back, oatmeal was considered an American breakfast fad that didn’t find many takers. Eventually, it has made it to most retailers across the nation in the form of flakes and oatmeal-enriched breads. Oatmeal contains a high concentration of soluble fiber. This kind of fiber prevents the bloodstream from retaining cholesterol. Margarine was looked down as a poor cousin of butter. Now, it has been established that margarine is enriched with plant sterols. These compounds are nature’s most potentcholesterol busters. Other sources of insoluble fiber include kidney beans, prunes, beans and barley.

2. Apple A Day, Keeps Cholesterol Away

This is not an attempt to rephrase wisdom from the healthcare niche but just putting forth the facts. One of the easiest, most fulfilling ways of lowering the concentration of bad or LDL cholesterol is to eat apples regularly. Apples are naturally equipped with anti-oxidants and pectin that help to lower and fight cholesterol.

3. Make An Anti-Cholesterol Ploy With Soy

Soy contains a group of compounds called isoflavones. These are natural cholesterol-fighting agents. You can have soy in various forms like soy flour, nuts, granules and energy bars apart from soy milk and tofu.

4. Don’t Go Nuts! Just Eat Them Regularly

Many health-centric websites recommend munching nuts regularly to keep yourself healthy and young. Unless you are training for a weightlifting event, you don’t need to gorge upon nuts. Just maintain a steady, basic intake of various kinds of nuts such as pistachios, walnuts and almonds. Nuts are a healthy source of polyunsaturated fatty acids that help to reduce the thickness of blood and fight the harmful effects of cholesterol. Nuts also contain some amount of omega 3 fatty acids. These are effective cholesterol-fighting agents that help to control the blood pressure also.


5. Olive Oil: Nature’s Own Cholesterol Foil

Olive oil is among the rare food items that have been endorsed by the most authoritative of global healthcare agencies like the FDA—Food and Drug Administration, USA. Olive oil is particularly recommended to those with a history of cardiovascular problems and elevated cholesterol levels. Olive oil contains oleic acid which is very effective for lowering blood cholesterol levels. It also contains sterols and stanols, together called phytosterols, and phenols that help to lower cholesterol. You can choose across various types of olive oil including virgin olive oil, extra virgin olive oil, extra light olive oil and pure olive oil.

Top 10 – Tips to lose that holiday weight

Holiday-time binging often leads to undesirable results in the form of weight gain. Now that the festivities are over, you can get back to leading a healthy lifestyle and undo some of the damage of all those desserts and heavy food.

The holiday madness that started nearly a month ago is finally over.

Now that it’s back to life as usual, many find that their clothes fit a little snugger than usual – a common occurrence after festivals that are marked by so much heavy eating and drinking.

If you’re feeling a bit tired and bloated yourself, here are some tips you can follow to undo all that festival damage.

Top 10 tips to lose that holiday weight

1. Take a break this weekend

Give your body and mind a break this weekend and just relax. Do something quiet and peaceful and actually sleep on time for a change. Too much partying can be exhausting and you’ll find this “me time” relaxing and rejuvenating.

2. Sneak in some exercise

Don’t wait until Monday or the first of next month to (re) start your exercise routine. Start this weekend itself and you’ll begin to feel better instantly. Weigh yourself and make a plan of how much you would like to lose over the next few months and start working on it right away.

You don’t have to hit the gym, read our article on how you can get active, without turning your life upside down.

3. Incorporate weight training

Many of us, especially women, have a habit of focussing only on cardiovascular exercises to lose weight. The fact is that you can derive far more benefits from your workout program if you incorporate some weight training into it. By improving muscle mass, you improve your overall metabolism which is great for burning calories. If you don’t have access to weights, try doing push-ups, lunges and crunches.

4. Drink a lot of water
A lot of festival food tends to be spicy and high in salt, which causes one to feel bloated. Drinking a lot of water will help get rid of all that salt and make you feel healthier and fresher.

5. Ditch the guilt and move forward

One of the biggest hurdles in the road to post-festival recovery can be the guilt we accumulate over having binged so much over the last few days. Well, what’s done is done. Sometimes, guilt can induce more heavy eating and that’s one thing you don’t want to do. Don’t mull over what happened and just move on to a healthier today and tomorrow.

6. Eat light

You enjoyed the Diwali goodies while the festival lasted. It’s time to completely cut out all those sweets, poories, drinks and other heavy stuff now. Rediscover fresh salads, fruits, lean meats and whole grains and allow your system to recover from the assault of the last two weeks. Try our recipe for a simple and tasty salad.

7. High protein, low GI food

Another great diet tip is to go in for high protein foods that have a low glycaemic index. Foods that have low GI include milk, nuts, oranges, pears, urad dal, channa dal and many more. For the complete list, click here.

High protein foods include eggs, fish, chicken, rajma, soy and nuts like peanuts and almonds.

8. If you’re not going to eat those sweets, give them away

You may have decided to start eating healthy but that can get really hard to do with cakes, chocolates and mithai lying in the fridge. Why not give those away to someone who will actually eat them

9. Don’t give in to your craving for 10 minutes

Here’s a tip that really works. Scientists have found that a craving for a certain food typically lasts for about 10 minutes. So if you suddenly find yourself dying to have a motichoor laddoo, just hang on for 10 minutes. Distract yourself by talking to a friend, or have some water. In 10 minutes, you’ll find that the craving has passed and you have managed to avoid consuming 150 calories. Perfect!

10. Ask friends/colleagues to join you

Embarking on a get-healthy program is always more fun with a buddy for company. Considering most people around you would be in a similar situation as you, it shouldn’t be too much trouble to get someone to join you. Two people help keep each other motivated, even on days when you just don’t want to get out of bed. Besides, you can be each other’s disciplinarian when temptation presents itself in the form of food.

Top 5 flat-belly foods

Dreaming of a flat stomach without hitting the gym? The good news is your dream may not be too far away. Whether you’re hoping to blitz away a muffin top or are battling with bloating, your diet is integral to shaping up this problem area. Start eating your way to a trimmer waistline with these top 5 foods for a flat stomach.


Flax seeds

Flax seeds (often referred to as linseeds) are nutritious seeds packed with monounsaturated fats (MUFAs) - which are actually a lot more diet-friendly than they sound. Monounsaturated fats, unlikesaturated fats (the "bad" fats found in junk food), not only lower cholesterol levels but they can also help to reduce body fat. Liz Vaccariello, author of The Flat Belly Diet, advocates these healthy fats for those wanting to specifically target belly fat.

Not only will these super seeds tackle love handles, but they are great for those suffering from bloating. Flax seeds provide high levels of fiber and can help to keep the digestive system running smoothly, helping to banish bloating, constipation and other digestive problems. Try adding a tablespoon of freshly ground flax seeds to your morning cereal, lunchtime salad, or homemade smoothie to start enjoying their belly-flattening benefits.

Berries

Blackberries, blueberries, acai berries... what do these fruits have in common? They could all help you to squeeze back into your skinny jeans. Studies have suggested that those wanting to lose their belly fat should opt for fruit that is blue or red in colour (such as cherries, red grapes and many types of berries). In fact, it is the chemicals that are responsible for giving these fruits their colour (anthocyanins) that, according to recent research, also burn abdominal fat.

Yoghurt

Not only is yogurt low in fat andcalories, so good as a weight loss food, but many yogurts also contain active cultures (probiotics) which promote the growth of good bacteria in the gut and help with digestion, excess gas and bloating. Yoghurt is luckily easy to fit into any diet plan as part of a meal or a snack between meals. You could also trycombining natural yogurt, berries and flax seeds in a morning smoothie or bowl of cereal, getting you off to a great tummy-trimming start before you even leave the house.

Whole grains

Whole grains are great for weight management and shedding those excess pounds. Not only are they alow-fat source of slow-release energy but, due to their high levels of fiber, they will help to regulate the digestive system and also keep you feeling fuller for longer. Eating whole grains also helps to lower levels of cortisol (the stress hormone) and insulin in the body, both of which encourage fat to be stored around the belly.

Many people, however, instinctively opt for wheat as their primary source of whole grains, which is often not the best choice. Not only is wheat difficult to digest - which can cause bloating in some - but it is better to eat grains in their natural form rather than as a processed flour. Good alternatives to try are brown rice, oats, buckwheat and spelt. Quinoa - although technically a seed - is also a nutritious alternative that can be used in the place of grains such as pasta and couscous.

Water

While it's not technically a food, a lack of water in your diet could be the one thing still standing in your way of a flat stomach. Bloating is something that affects many women and the problem is often worsened - or even instigated - by a lack of fluids in the system. Drinking water will help to flush toxins out of the system, curb hunger, improve the digestive system and reduce fluid retention, all of which will leave your stomach looking flatter.

If you are aiming for a flat belly, it is important to drink a minimum of eight glasses of liquids a day. Although this does not have to be water, it is best to go for liquids that are still (fizzy drinks can cause bloating) and low in calories. If you don't fancy plain water, a good alternative is green tea - which is also rumoured to have fat burning benefits - or fennel, dandelion or peppermint teas, all of which can combat bloating.

10 brain-boosting superfoods

Berries

Berries are rich in antioxidants and are thought to help build healthy connections between brain cells. Blueberries are widely considered to be one of the healthiest foods around - these sweet little bursts of goodness are also rich in fibre, which helps improve your cardiovascular system as well as your brain.


Dark chocolate

It's true - chocolate can be good for you! Dark chocolate (at least 70% cocoa) has plenty of brain-boosting compounds, is rich in antioxidants and has just the right amount of caffeine to keep you alert. It also sends your serotonin skyrocketing, so you can stay happy during those long, boring days in the office.

Curry

This fiery staple of Indian and Thai cuisine often contains potent spices that are known to reduce inflammation. On top of this, animal studies have shown that curcumin - curry's active ingredient - is effective at clearing away proteins called amyloid plaques, which can cause serious brain problems.

Broccoli and other green vegetables

Former U.S. president George W. Bush may have been vocal in his hatred of this much-maligned foodstuff, but it is known to increase brain power. Broccoli and other green vegetables such as kale, cabbage and brussels sprouts are filled with antioxidants like vitamin C, as well as brain-protecting plant compounds called carotenoids.

Seeds

Seeds such as pumpkin seeds contain lots of brilliant mind-boosting minerals like zinc and magnesium.

Wholegrain foods

Eating a diet rich in whole grain foods is proven to increase cognitive function. One recent study found that women who increased their intake of folic acid, vitamin B12 and vitamin B6 (all of which are found in whole grains) were significantly better at recalling information than those who did not.

Avocado

Avocado is rich in Vitamin E - an important antioxidant for maintaining a healthy brain.
Green and black tea

Green and black tea

A fresh-brewed cup of tea is a rich source of catechines (antioxidants), which are great for boosting your brain. However, tea does of course contain caffeine, so avoid drinking more than two to three cups a day.

Water

Staying hydrated is vital as every cell in your body needs water to thrive. Studies show that people who are well hydrated score significantly better in tests of brainpower, compared with those who aren't drinking enough.

Smoking can damage your fertility

Here's another reason for you to kick the butt smoking may not just harm your fertility but that of the next generation, according to scientists. 
Men who smoke have a lower concentration of proteins in the testes that are essential for producing sperm, while women who smoke during pregnancy may be sowing the seeds of infertility in their unborn child, as two separate studies. 
In one of the studies, researchers obtained 24 testes, from 37 to 68 day embryos after legally terminated pregnancies.They found that the number of germ cells – responsible for forming eggs and sperm – was reduced by 55 per cent in fetuses from women who'd been smoking while pregnant. They also found a 37 per cent reduction in the ordinary or somatic cells in the embryos.    "We were very surprised that smoking so early in pregnancy has such profound effect on the number of germ cells in the gonads," New Scientist quoted co-author Claus Andersen from the University Hospital of Copenhagen in Denmark, as saying.

Results from a previous study on female fetuses showed a slightly lower corresponding reduction of germ and somatic cells – of 41 and 29 per cent respectively. 
The researchers believe the reason the male embryos they studied showed higher sensitivity was because they were, on average, exposed to more cigarettes per day.

The authors do not known whether the reduction of germ cells is permanent – raising the question of whether women who smoke during pregnancy could harm the future fertility of their fetus.

Anderson says the next step is to expose cultured fetal testes to components of smoke thought to be harmful. 

"We could expose the culture for a couple of weeks, and then continue [to develop] the culture without exposure and see if the cells are able to recover," he said. 
In a second study, Mohamed Hammadeh from the University of the Saarland in Germany, and colleagues, examined the concentrations of two proteins called protamines P1 and P2, which are crucial to the formation of chromosomes during cell division. Changes in the concentrations of these protamines can have negative effects on male fertility.

The study, which compared sperm samples from 53 men who smoked more than 20 cigarettes per day with sperm from 63 non-smokers, found that smokers have 14 per cent lower concentration of P2, and a higher ratio of P1 to P2 overall. 

They also found an increased level of "oxidative stress" in smokers – a chemical imbalance that is known to harm sperm DNA. 

Since sperm can take months to develop before stored in the testes, the studies suggest that men hoping to reproduce may want to consider giving up smoking long before they try to conceive.