Foods that help to lower cholesterol levels and control heart disease

#heart #health #cholesterol It is a well known fact that certain types of foods have the power to decrease heart disease risk by lowering LDL (bad) cholesterol levels and raising HDL (good) cholesterol. Cholesterol-busting powers of fish, oatmeal, red wine, beans, and olive oil is not new but, there are other foods that can also help the cause.
This has been reported in foxnews.com dated 23 January 2016.

Some of other foods that can help reduce bad cholesterol are Indian gooseberry (amla), barley, avocado, strawberries, probiotics and grapes.
Indian Gooseberry - it is a round, green fruit that is sour, bitter, and quite fibrous. It is found in India, the Middle East, and some southeast Asian countries and is used in Ayurvedic medicine for thousands of years. It functions by reducing total cholesterol levels, including the fatty acids called triglycerides, without affecting levels of HDL (good) cholesterol. It can be eaten fresh, as chutney added to steamed vegetables, or in powdered form added to a smoothie.
Barley - we know that oatmeal has numerous benefits because it lowers blood cholesterol levels, but barley is equally good. Like oatmeal, barley is high in soluble fiber which helps to reduce the amount of bad cholesterol in the blood. Barley can be taken at breakfast time. Or - cold barley salad tossed with some olive oil, lemon juice, and fresh herbs for a tasty cholesterol-lowering lunch. It is also delicious in soups and can be eaten for breakfast with a splash of milk and honey instead of oatmeal.
Avocado - it is a high-fat food but could be considered for inclusion in a cholesterol-lowering menu. Go in for avocado instead of mayonnaise on your sandwich, topping off your omelet with avocado slices, or making a guacamole to snack on with high-fiber crackers or sliced vegetables.
Strawberries - it is sweet and, while the berry season is in the summer, frozen berries are an affordable substitute that can be enjoyed all year long.
Probiotics - these are live microorganisms that naturally occur. Yogurt falls in this category. Other common sources of probiotics include kefir, and fermented foods (like sauerkraut, tempeh, and pickles).
Grapes - red wine is said to be good for the heart. Grapes are not far behind. The heart-healthy polyphenol found in red wine, resveratrol, is also found in grapes of all colors. Moreover, fresh grapes provide other heart-protective nutrients like vitamin C, vitamin B6, potassium, and flavonoids.

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How to do away with belly fat through diet

#bellyfat #health #diet #cravingforfood Accumulation of fat in the mid-section is something that worries every one and we resort to various methods to get rid of the obnoxious stuff. We go to the gym, we do yoga exercises and aerobics, we go for jogging – all to keep our body in shape.
However, studies have revealed that the belly fat can be controlled through diet also and, four items that can help us out in this respect are broccoli, cinnamon, avocado and eggs.
The logic is to have something in the diet that would reduce the craving for food and these four food items do just that. Broccoli – is rich in vitamin C and calcium and these increase the absorption of chemical elements in the body to give a boost to metabolism. The water content and fiber content in broccoli is high and that property means you feel full fast and will prevent you from overeating. Broccoli, steamed or microwaved, can be included in meals four times a week.
Cinnamon - is loaded with antioxidants and can help to control blood sugar and, hence, directly affects the insulin level which, in turn, controls your appetite. Hence, this is good for reducing belly fat because once the craving for food is controlled, the body automatically uses up stored fat, especially from the mid-section.
Avocado - the fat content in avocado is slightly higher than that in other 'healthy foods'. However, studies have revealed that monosaturated fats in avocado helps to control cholesterol and blood sugar. Moreover, the fruit has high content of potassium plus higher fraction of fiber, vitamin B and amino acids. These convert nutrients into energy.
Eggs – there is a school of thought that eggs are not good because they add to cholesterol levels. But, the whole eggs, especially its whites, are rich in protein. And, in order to burn fat, it is necessary to add more protein-rich food to the diet. Further, eggs are low in calories, and are believed to be a good source of vitamin D too. As a famous tag line goes – Sunday ho ya Monday, roj khaye andey.