10 Healthy Low Cholesterol Foods

High levels of cholesterol a person has often become a trigger of health problems, and a variety of methods are used to lower the cholesterol levels. Many people choose to use chemical based drugs to lower cholesterol, but of course any chemicals certainly have side effects. Another option is to reduce levels of cholesterol in a natural way. Saturated fats are usually found in animal products, such as, meat, milk, cream, butter, and cheese. There is also a saturated fat comes from nabatimisalnya coconut milk, coconut oil, and vegetable fat. Below are low cholesterol foods that you should consume.

1. Soybeans

Soybeans and derivatives, aka soy that has been processed as a know, tempeh, soy milk, and soy flour contain isoflavones, which are substances that can reduce LDL. But remember, though delicious, tofu and tempeh can not effectively lower cholesterol when treated carelessly. For example, fried in cooking oil or mixed with coconut milk. Because, coconut milk and cooking oil are sources of saturated fat.

2. Nuts

Nuts are a source of soluble fiber which is very high. Consuming soluble fiber can reduce cholesterol. Consume nuts such as chickpeas, red beans, yardlong beans regularly for six weeks can reduce cholesterol levels by 10 percent.

3. Salmon

Salmon very good consumed because they contain Omega-3 acids can help reduce LDL and increase HDL and trigiserilda. Salmon contains EPA and DHA are good for heart health. The American Heart Association recommends at least two servings per week to get the maximum benefit. Besides salmon, tuna, trout, sardines, mackerel, and herring are also good.

4. Avocado

Avocado is a source of unsaturated fats that can increase HDL levels. Unfortunately, avocados are high in calories, so it must be combined with vegetables that can reduce calories. A medium-sized avocado contains 300 calories and 30 grams of saturated fat, while normal human body needs is 1,800 calories and 30 grams of saturated fat per day.

5. Garlic

Since thousands of years ago, garlic was believed to contain many substances that are good for human health. Ancient Egyptians used garlic to increase stamina. At present, garlic is used to lower cholesterol, prevent blood clots, lower blood pressure and protect the body from infection. The results of recent studies showed that garlic can prevent cholesterol particles stuck to the walls of blood vessels.

6. Spinach

Spinach contains lots of lutein. Lutein is an important substance that can maintain the health and sharpness of eye function. Lutein can also maintain heart health because it can prevent the fat in the blood vessels. It is advisable, to eat spinach every day about half a bowl for maximum results.

7. Margarine

Several types of margarine can lower cholesterol levels. For example margarine from canola flower seed oil.

8. Cashew, Almonds and Walnuts

Monounsaturated fats, on the sophistication cashews, almonds, and walnuts are low-fat foods that are good for heart health. Nuts also contain vitamin E, magnesium, and phytochemicals are closely associated with heart health. Unfortunately, like avocados, nuts are very high in protein. So, do not eat too many beans in order to get maximum benefits.

9.Tea

Tea contains antioxidants that can make blood vessels relax so avoid blood clotting. Antioxidants in tea are flavonoids can prevent LDL oxidation that lead accumulates in blood vessels. Enjoy a glass of tea every day could meet the needs of antioxidants.

10. Chocolates

chocolates healthy because it contains a lot of antioxidants and flavonoids. White chocolate, it does not contain any substances that are consumed less healthy. Flavanoid content of chocolate varies depending on where chocolate is grown and processing.

10 Food Sources of Iron for Anemia

Insufficient number of red blood cells or the amount of hemoglobin in the blood is called anemia. The most common symptoms of anemia include fatigue or lack of energy, tired, and susceptible to colds and other infections.

There are many different causes of anemia. Anemia may be caused by illness or loss of blood. In this article we will discuss only the anemia caused by iron deficiency. Anemia due to iron deficiency caused by lack of food that contains enough iron.

Iron is a mineral found in nature and when consumed through fruits and vegetables, are used by the body to manufacture hemoglobin. In treating iron deficiency or anemia, your doctor may prescribe a multivitamin that contains iron. But in general, the intake of foods that contain iron along with adequate rest anemia will return to normal conditions.

Here are some foods that are rich in iron:

1. Apricots

This fruit contains iron which is perfect for ensuring the body gets iron intake. .

2. Beet greens

Beet greens are a source of vitamins A and B2. Beet greens can also enrich the blood with iron and manganese.

3. Chard

Chard is a vegetable that contains vitamin A and iron.

4. Corn

Corn is rich in iron and copper. Maize is also a good source of vitamins A and C.

5. Eggs

Eggs are rich in all minerals, including iron, and vitamin B. Ideal eggs consumed at breakfast because it contains a sufficient amount of energy.

6. Watercress

Watercress is an excellent source of vitamin A and vitamin B and C. Watercress contains high amounts of iron, calcium, and potassium.

7. Molasses

Molasses provides an excellent source of iron for anemia.

8. Raisins

Raisins contain iron which is very high. Raisins are also a food that is alkaline and can help the body cope with the acidic conditions.

9. Spinach

Besides iron, spinach also contain vitamin A. Spinach should be a routine part of everyones diet.

10. Almond

This nut is very rich in iron and can increase blood flow in the body. One ounce of almonds a day provides 6% of your iron needs every day.

Orange Nutrition 10 Magnificent Benefits For Health

Do you curious to know how many calories content in an orange? According to data, calories in every 1 large sized orange (averages all varieties), contain 86 calories.

Oranges is one of most popular fruits in the world, but we should know nutrient content in it also the  benefits for health and beauty. Based on the results of research conducted by the University Health Ulleval in Norway, a high content of vitamin C in oranges can protect you from heart disease by improving the health of the arteries. The researchers found that adult men and elderly (object of study) that increase the intake of vitamin C from fruits (including oranges) did not experience thickening of the carotid artery, which is one of the main arteries that supply blood to the heart and brain. This result is different from those that do not increase the intake of vitamin C from fruits such as citrus fruits.

Oranges known as fruits that contains enough magnesium. Therefore, consuming oranges regularly can improve bone health. Based on the results of a study published in the Journal of Health in 2005, the researchers studied the relationship between magnesium intake on bone mineral density. The results showed that people who consume more magnesium daily, had a bone mineral density better than a lower magnesium intake.

Meanwhile, research conducted at the University of California, have shown encouraging results. Namely, those who ate a breakfast high in fiber, low in fat and low in fiber and high in fat, indicating an increase in the release of cholecystokinin hormone. To get more benefits of oranges for health, below you can read orang nutrition facts based on USDA National Nutrient data base.

Orange nutrition facts

Beside rich in vitamin C, orange juice also contains magnesium which can help maintain blood pressure and reduce the risk of heart attack. In addition, orange juice also can boost your immune system. Folic acid content in orange juice is also important for the development of your brain, while the high potassium content helps maintain healthy blood circulation. Orange juice also contains thiamin that helps the process of changing food into energy.

Carotenoids in orange juice is a powerful antioxidant that can fight harmful free radicals. Carotenoids also prevent premature aging. Phytonutrients in orange juice helps nutrients to function more effectively. The fruit is rich in vitamin B6, which increases the processing of carbohydrates and protein in the diet. Vitamin B6 also increases the production of hemoglobin is responsible for carrying blood to all parts of the body.

Nutritional value per 100 g
Energy	197 kJ
Carbohydrates	11.75 g
Sugars	9.35 g
Dietary fibre	2.4 g
Fat	0.12 g
Protein	0.94 g
Water	86.75 g
Vitamin A equiv.	11 μg
Thiamine	0.087 mg
Riboflavin	0.04 mg
Niacin	0.282 mg
Pantothenic acid	0.25 mg
Vitamin B6	0.06 mg
Folate	30 μg
Choline	8.4 mg
Vitamin C	53.2 mg
Vitamin E	0.18 mg
Calcium	40 mg
Iron	0.1 mg
Magnesium	10 mg
Manganese	0.025 mg
Phosphorus	14 mg
Potassium	181 mg
Zinc	0.07 mg

10 benefits of oranges for health and beauty

Reduce the risk of heart disease and diabetes

According to a recent study published in the American Journal of Clinical Nutrition, oranges can reduce the inflammation that occurs after eating foods high in fat and carbohydrates. Therefore orange fruit plays an important role in minimizing the risk of heart disease and diabetes.

Oranges can prevent breast cancer

Its true that orange can prevent breast cancer that is by eating orange regularly, because orange contains lycopene that can prevent breast cancer.

Boost the immune system

High content of vitamin C in orange, contribute to boost immunity and prevent various diseases. Therefore if you want to have a healthy body and avoid various diseases, it is advisable to consume oranges regularly, of course, with proper portions, as if the excessive consumption of orange also has negative effect on the gastric.

Lowering bad cholesterol

By consuming orange fruits with routine and the right dosage can keep you from the risk of increased cholesterol. a study published in Nutrition Research in 2010 showed that orange can lower cholesterol levels. Beta carotene, bioflavonoids, and pectin are very beneficial for strengthening the blood vessels. It also can help increase good cholesterol in the body, as well as lower bad cholesterol.

Benefits of orange to reduce birth defects

For pregnant women who consume orange, may reduce the risk of birth defects because the content of lycopene in it. While the content of flavonoids in orange, useful for the children to become immune cells and antibodies that will keep your childs immune so as not to catch cold and cough.

Oranges can help skin appear youthful

Antioxidants contained in orange, can make your skin look naturally white and will make the skin taut and will make a youthful face. This is because the content in oranges can protect the skin from free radical damage that would cause the signs of aging on the skin.

Lowers the risk of colon cancer

Oranges can also reduce the risk of colon cancer, because the vitamin in orange can repel free radicals that will damage the surface of the DNA in our bodies.

Maintain a healthy digestive tract

Oranges contain pectin which is a dietary fiber, which aid digestion and maintain intestinal mucous membrane as it reduces the time of toxin exposure and other harmful chemicals in the gut.

Benefits of orange to prevent hypertension

Oranges contain potassium minerals in adequate amounts. Potassium is an important component that plays a role in body fluids helps controlling heart rate and blood pressure thus preventing high blood pressure.

Reducing risk of inflammation

In addition to functioning as an antioxidant, Narigenin contained in orange fruit also have anti-inflammatory effects.

10 tips for good nights sleep

10 tips for good nights sleep



Stick to a schedule. Erratic bedtimes do not allow for your body to align to the proper circadian rhythms. Mum was right when she set a time we always had to go to sleep as kids. Also, make sure you try to keep the same schedule on weekends too, otherwise the next morning, you’d wake later and feel overly tired.

Sleep only at night. Avoid daytime sleep if possible. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minute, power naps.

Exercise. It’s actually known to help you sleep better. Your body uses the sleep period to recover its muscles and joints that have been exercised. Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult.

Taking a hot shower or bath before bed helps bring on sleep because they can relax tense muscles.

Avoid eating just before bed. Avoid eat large meals or spicy foods before bedtime. Give yourself at least 2 hours from when you eat to when you sleep. This allows for digestion to happen (or at least start) well before you go to sleep so your body can rest well during the night, rather than churning away your food.

Avoid caffeine. It keeps you awake and that’s now what you want for a good nights sleep. We all know that.

Read a fiction book. It takes you to a whole new world if you really get into it. And then take some time to ponder over the book as you fall asleep. I find as I read more and more, regardless of the book, I get more tired at night and so find it easier to fall asleep. Different for others?

Have the room slightly cooler. I prefer this to a hot room. I prefer to turn off the heat and allow the coolness to circulate in and out of the windows. If I get cold, I wear warmer clothes. It also saves on the bills as you’re not going to require the heat all night long.

Sleep in silence. I find sleeping with no music or TV on more easy and restful. I guess others are different, but sleep with no distractions is best for a clearer mind.

Avoid alcohol before bedtime. It’s a depressant; although it may make it easier to fall asleep, it causes you to wake up during the night. As alcohol is digested your body goes into withdrawal from the alcohol, causing nighttime awakenings and often nightmares for some people.

10 Superfoods for Your Heart

To remain healthy it is essential to protect your heart and blood vessels. It is true that regular exercise is good for your heart but when it comes to having a strong, healthy heart; you need to eat properly. According to various studies it has been found that up to 70% of heart disease cases are preventable with the right food choices. In fact, by eating the right kind of foods you can even reduce your risk for atherosclerosis (the hardening and narrowing of arteries), a common cause of heart attack and stroke.

 

There are many healthy foods that you can include into your daily breakfast, lunch, and dinner to keep your heart functioning properly. A heart-healthy diet is one that does not include sodium, unhealthy fats, and bad cholesterol and is rich in lean protein, whole grains, fruits, and veggies.
Here are top 10 Superfoods for Healthy Heart.

1. Salmon

   Salmon is one of the top foods for heart health as it contains good amount of omega-3s EPA and DHA. T Omega-3 fatty acids lower the risk of rhythm disorders and reduce blood pressure and keep clotting at bay. At the same time salmon can even lower blood triglycerides and reduce inflammation. When it comes to salmon try to eat wild salmon over farm-raised fish, which can be packed with insecticides, pesticides, and heavy metals. The American Heart Association recommends two servings of salmon or other oily fish a week to reduce your risk of dying of a heart attack by up to one-third. You can enjoy grilled or baked salmon and even include them in your pasta, soup or salad. Along with salmon, you can also consume other oily fishes like mackerel, tuna, herring, and sardines for a healthy heart.

2. Oatmeal

   Oatmeal is also good for your heart as it contains a good amount of omega-3 fatty acids, magnesium, potassium, niacin, calcium and soluble fiber. Regular consumption of oatmeal can lower levels of LDL (or bad) cholesterol and help keep arteries clear. At the same time oats in all forms are good for people with diabetes also. When it comes to oatmeal try to eat only the plain and non-processed kind and avoid the instant and flavored oats. You can start your day with a steaming bowl of oats and enjoy oat based snacks throughout the day.

3. Black Beans

   Black beans contain B-complex vitamins, niacin, magnesium, omega-3 fatty acids, calcium and soluble fiber which are good for the heart. All these nutrients help control both cholesterol and blood sugar levels. At the same time by eating black beans you get to add protein to your diet without consuming the unwanted cholesterol found in meat. Health experts recommend eating four or more servings of black beans per week to decrease the risk of heart disease. You can add black beans to your soup or salad to give it a nutrient boost.

4. Red Wine

   A glass of red wine daily can hugely improve “good” HDL cholesterol level which is important for the heart to function properly. Red wine contains resveratrol and catechins which are antioxidants that provide protection to the artery walls. Resveratrol can also help prevent cancer. When it comes to consumption of red wine it is advisable not to exceed one drink a day for women; one to two drinks for men. Also red wine may cause problems for people taking aspirin and other medications.

5. Extra Virgin Olive Oil

   This oil, made from the first press of olives, is especially rich in heart-healthy antioxidants called polyphenols, as well as healthy monounsaturated fats. The extra virgin olive oil also contains higher levels of “good fat” that is considerably healthier for your heart as compared to various vegetable oil and its cholesterol-inducing “bad” fats. Regular consumption of extra virgin olive oil can help lower cholesterol level and protect blood vessels. You can use extra virgin olive oil for salads, on cooked veggies, with bread. You can use extra virgin olive oil for cooking.

6. Dark Chocolate

   Dark chocolate can also reduce various cardiovascular diseases. Always choose dark chocolate that is at least 70% cocoa, the ingredient responsible for making chocolate a good food for your heart. Flavonol, a kind of flavonoid present in cocoa, helps lower blood pressure, improves blood flow to your heart, reduces the free radical damage that can increase LDL which is not good for your heart. You must consume a small piece of dark chocolate daily to lower blood pressure level and to improve the functionality of your heart.

7. Chia Seeds

   Chia seeds are a nutrition powerhouse and they offer maximum nutrition and minimal calories. Just a spoonful of chia seeds helps reduce bad cholesterol and aids in the reduction of plaque buildup and thus chia seeds is good for your heart. It also helps lower blood pressure and triglycerides. Chia can be eaten by the spoonful, blended into smoothies, or stirred into soups, and it also makes a great salad or yogurt topper.

8. Blueberries

   Blueberries contain a good amount of beta-carotene and lutein (carotenoids), anthocyanin (a flavonoid), ellagic acid (a polyphenol), vitamin C, calcium, magnesium, potassium and fiber. Along with blueberries you must also eat cranberries, strawberries and raspberries for healthy heart. All these healthy nutrients support heart health. People who consumed at least one serving of blueberries per week were 10% less likely than those who ate no blueberries to develop high blood pressure. You can add fresh or dried blueberries to cereal, pancakes, or yogurt.

9. Oranges

   Oranges contain beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids), potassium, folate and fiberb which are heart healthy nutrients. Orange also contains vitamin C, a potent protector against stroke by improving blood flow to the heart. This sweet, juicy fruit helps control blood pressure and improve the functionality of blood vessels function. It also reduces artery inflammation. You can eat oranges as a fruit or drink orange juice. You can even enhance their natural sweetness with cinnamon and lime juice, instead of sugary toppings.

10. Walnut

    Walnut contains a good amount of omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats, all of which promote healthy hearts. A small handful of walnuts a day may lower your cholesterol and reduce inflammation in the arteries of the heart. It also reduces the risk of diabetes. Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes. Try to eat unsalted walnuts as healthy snacks in between meals to enjoy its health benefits.

10 Foods To Increase Bone Strength

The entire structure of our body is due to the bones hence there is a need to maintain their proper health apart from which these bones are known to provide protection to the body organs. For the body to maintain proper posture it is necessary that the bones need proper strength also they have to remain healthy to withstand any problems.

For those who plan to increase their bone strength is suggested to consume foods which have some important nutrients like Phosphorus, beta-carotene, Magnesium, Calcium, Minerals, proteins, Vitamins and fiber. There is a huge list of foods which are known to help in strengthening of bones and keeping them healthy along with which they are known to help in lessening any risk of joint pains, arthritis and several other problems.

For those who want to retain strength in bones will have to carefully plan each part of their diet for which it is also necessary to eat right food which will help in building better bone mass and density irrespective of the age.

We have come up with the top 10 such foods which are known to have all the necessary nutrients and increase bone strength:

1. Salmon:

   Calcium, Omega-3 fatty acids, Vitamin D and protein present in this fatty fish are known to help in boosting bone health also both Omega-e and Vitamin D in this type of fatty fish is known to help the body in absorbing calcium. Including salmon in daily diet is known to help bone density and accumulation apart from this it is also known to be good for heart health. There are various methods in which this fish can be prepared for consumption which includes grilled, baked or poached methods also making it part of various other dishes.

2. Milk:

   This undoubtedly is one such food in which calcium can be found in abundance but this does not restrict it from only consisting one nutrient instead is supported by several other nutrients which are Magnesium, Potassium, Vitamins A, D and B12 along with Phosphorus and Riboflavin which are known to play key role in maintaining bone health. For an adult it is suggested to go with two glasses of milk on daily basis but kids and teenagers should drink even more milk which can be chosen from among skimmed, low fat and whole milk. Those who find milk taste annoying can mix it with other ingredients to make smoothie.

3. Cheese:

   Cheese being a product of milk has rich presence of nutrients like Calcium, vitamins A, D, B12, Riboflavin, Magnesium, Phosphorus, Potassium and Protein all of which are necessary to maintain bones strength. Those who are sensitive to lactose in milk can choose cheese instead of it since they are known to have lesser lactose content and regular consumption of this cheese in smaller amounts is known to help the body with healthy bones. There are several varients of Cheese available in the market include Swiss, Goat Cheese, Cottage cheese, Parmesan, Mozzarella, Swiss and Cheddar cheese.

4. Yogurt:

   In order to fulfill the requirement of our body for calcium it is said that only one cup of yogurt is sufficient apart from which it also has Vitamins A, D, B12, Magnesium, Phosphorus, Potassium, Protein and Riboflavin. For stronger bones it is suggested to not go with Greek Yogurt since they have higher protein content but have lesser calcium and Vitamin D when compared to traditional yogurts.

5. Sesame Seeds:

   They are available throughout the year hence it is easy to include them in diet due to their nutty taste and nutrients include Phosphorus, Magnesium, Calcium, Vitamin D and Vitamin K. Suggested quantity of these sesame seeds is one fourth cup which can be taken either in dried or roasted form also they can be sprinkled over vegetables or even made to be part of salads. If the seeds are not tasty enough to tingle your taste buds they can be made into butter which when accompanied with flaxseeds work wonders for the body.

6. Collard Greens:

   Sufficient amount of calcium present in these green vegetables supported by Omega-3 fatty acids, Magnesium and Vitamin K are known to help in bone strengthening at the same time they are known to fight against cancer, diabetes and bacteria. One cup of this cooked greens are sufficient to fill one fourth of the calcium requirement by body and best method to consume these greens is to steam them with fresh onion and garlic and can also be consumed in soup and salad forms.

7. Spinach:

   This is one of the vegetables which are easily found to have higher presence of calcium along with Iron, Fiber, Magnesium, Potassium and Vitamin A, C. One cup of cooked spinach is sufficient to provide sufficient calcium to the body, this vegetable can be eaten in any form as per each individual’s taste additionally it also makes great addition to salads and sandwiches. For better bone health it can be supported by other foods like Cabbage, Broccoli, Cauliflower and Kale.

8. White Beans:

   Sufficient amount of calcium, Fiber, Magnesium, Potassium, Phosphorus and fat free protein are available in these white beans which are necessary to add strength to the bones. Healthy strong bones can be developed by including one cup of these cooked beans in diet daily, which can be taken in any form like salads, soups, casseroles or baked.

9. Tofu:

   Healthy and strong bones can be attained by isoflavones which is known to plant based chemical along with calcium, half cup of this tofu is known to have 800 milligrams of calcium. To meet the calcium requirement of body it is suggested to go with soy products and tofu on daily basis. Also tofu is most chosen by those who are allergic to lactose present in milk, also making it best choice for bones which can be taken in any form that is either plain or cooked one.

10. Sardines:

    one other source of calcium and Vitamin is sardines which have equal quantity of calcium and Vitamin D quite like milk and other dairy products. Best way to enjoy sardines is to eat it from can which can be added to pizza, mashed dish or in salads also for their perishable nature. Sardines are known to have sufficient amount of omega-3 fatty acids, Vitamin B12 and Phosphorus, these fishes are also known to be found in fresh form making it easy to use in salads and sauces.

In order to benefit the body from getting calcium it is suggested to eat salt and ensure exposure of body to sun to get sufficient amount of Vitamin D also helping in taking part in active physical activity.