How to increase good cholesterol in your blood?

1. Cholesterol is really an over-rated word. High levels of HDL cholesterol - often called "good" cholesterol - are associated with a reduced risk of  Coronary heart diseases.

                                  It appears that HDL particles "scour" the walls of blood vessels, cleaning out excess cholesterol that otherwise might have been used to make the plaques that cause Cardiac diseases. The HDL cholesterol is then carried to the liver, where it is processed into bile, and secreted into the intestines and out of the body. So, when we measure a person's HDL cholesterol level, we seem to be measuring how vigorously his or her blood vessels are being "scrubbed" free of cholesterol. One great way to protect your heart is to increase the good HDL cholesterol and increase LDL cholesterol.

   

   Always remember that HDL levels below 40 mg/dL are associated with an increased risk of Coronary heart diseases . Fortunately, it is still true that there are several things we can all do to increase our HDL levels in a healthy way, and in a way that does appear to benefit our risk of heart disease.

   How can We Increase Our HDL Levels?

   
   

   • Aerobic exercise. Many people don't like to hear it, but regular aerobic exercise (any exercise, such as walking, jogging or bike riding,that raises your heart rate for 20 to 30 minutes at a time) may be the most effective way to increase HDL levels. The duration of the exercise is more important.
   • Lose weight. Obesity results not only in increased LDL cholesterol, but also in reduced HDL cholesterol. If you are overweight, reducing your weight should increase your HDL levels. This is especially important if your excess weight is stored in your abdominal area. 
   • Stop smoking. If you smoke, giving up tobacco will result in an increase in HDL levels. (This is the only advantage I can think of that smokers have over non-smokers -- it gives them something else to do that will raise their HDL.) 
   • Cut out the trans fatty acids. Most processed foods have this.Trans -faaty acids are an enemy to good cholesterol levels.Trans fatty acids not only increase LDL cholesterol levels, they also reduce HDL cholesterol levels. Removing them from your diet will almost certainly result in a measurable increase in HDL levels.   
   • Go nuts and dry fruits moderately:Nuts like Walnuts and almonds are good in lowering bad cholesterol. The omega fatty acids in them can act against bad cholesterol effectively.Also,they're high in vitamins, minerals, and good monounsaturated fat and not to forget the anti-oxidants that come from raisins, dry figs and dry dates.Just take care that the nuts are eaten raw and unsalted.    
   • Increase the monounsaturated fats in your diet. Monounsaturated fats in foods such as coconut oil, Til oil,olive oil and peanut butter can increase HDL cholesterol levels without increasing the total cholesterol. 
   • Add soluble fiber to your diet. Start your day with fresh fruits  which are rich in soluble  fibers that result  both in reduction of LDL cholesterol and an increase HDL cholesterol. For best results, at least two servings a day should be used. 
   • Drink lots of water and go for anti-oxidants: Drink loads of water and eat loads of fresh and colored vegetables and fruits such as plums,beetroot,apples and oranges.

   

   

   

   Some home remedies tips:

   • Use turmeric and curry leaves when cooking dishes. They have cholesterol lowering properties.

   •  Boil water with 2 tsp coriander seed. Strain and drink this water twice daily. It helps reduce cholesterol, flushes out toxins, and improves digestion.

   • Guggulu (Commiphora mukul) is effective in lowering cholesterol. Buy it from any reputed Ayurvedic store and use it as per instructions on the container. 
   • Grill 1 or 2 small cloves of garlic and take it daily with your main meal.

   
   

     

   
   

Curd-The White Elixir

Curd or dahi or Thayir is a superfood today.It has found its place in India.‘Dahi Shakkar’(a mixture of sugar and curd) is given by most north Indians as a good omen food .And who would not want to enjoy that bowl of mustard and red chillies tasty bowl of Thayir saadham. 

 Let us see how curd is made:

Catalyst in digestion:

It is a tradition in most Indian diets to end with a cup of curd or curd rice. Now you will know why?The lactic acid works along with micro flora of the gut in moping up the toxins and speeding up the digestion process.

 Healthy for your heart:
  Recent studies have proved the lactic acid has the power to minimizes the risk of high blood pressure and helps reduce cholesterol levels by preventing the thickening of carotid arteries.

  Lactose Intolerance and curd:
Some people, who cannot consume milk because they are lactose intolerant, can safely consume curd. It converts the lactose present in milk to lactic acid, making it easier to digest. Also, you do not lose out on the nutritional boost that milk provides.

  Helps boost immunity

Curd has ‘good bacteria’ present in it which strengthens your immune system by fighting against several microorganisms that are present in the body. It is also useful in preventing vaginal yeast infection in women. These properties of curd do not diminish even when it is heated along with curry preparations to add flavour. Eat it daily to prevent infections and stay healthy!

 Good for your teeth and bones

All dairy products are good for your bones, and curd is no different. Like milk, curd too has a high amount of phosphorous and calcium. This makes it beneficial for your teeth and bones as it helps promote bone growth and makes your teeth stronger. Taking care of your bones is essential if you want to avoid painful diseases like osteoporosis and arthritis in the future.

 Helps you lose weight

Whenever nutritionists make a diet plan, the first thing they include is curd. The calcium present in it prevents your body from pumping more cortisol. Hormonal imbalance of cortisol is responsible for a host of problems like hypertension, obesity and cholesterol.

 Helps release stress and anxiety

Being stressed can wreck your health. Finding ways to relax and rejuvenate is imperative in today’s world. According to a study conducted by UCLA’s School of Medicine, eating curd was linked to lower levels of activity in the part of brain responsible for emotion and pain.

All these health benefits make curd a superb food item that you and your family should consume on a daily basis.

Prevents osteoporosis:
The calcium content in curd is relatively higher than milk.It is also a great source of Phosphorus that aids in better calcium absorption.One serving a day is a must for all women.

Best food during palliative care: 
Curd is a great food for people suffering from fever and diarrheoa .They promote the growth of good bacteria.Some studies have proved curd can cure vaginal infections.

What are some great ways of eating curd?

For weight-watchers:

 Low-fat curds ,Butter milk are great options

For kids:

Try some yummy yogurts and smoothies.Also try putting them pancakes and cookies.

For others:

Try some great gravies, regional cuisine which involve curd.

So please do not  miss that one cup of curd in your daily.Also follow our FB page for some tasty recipes.

Nutrition for Indian Women

It is International Women's day today.While the world is still talking about women have created waves in most toughest waters,the health status and nutritional status of women are remains a cause of concern.A healthy diet gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. Healthy food can help reduce PMS, boost fertility and combat stress.Some top tips of how women can eat healthy and successfully fight challenges around her.

 Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.

Top diet and nutrition tips for women

• Focus on whole, plant-based foods. Micheal Pollan's words-Eat food.Not too much.Mostly plants seem to fit the first tip for healthy eating in women.Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and other legumes to give you filling fiber and keep you going throughout the day. Try to find minimally processed or locally grown foods whenever possible and make these foods the mainstay of your diet.
• Make your bones stronger. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also include Ragi,green leafy vegetables and whole legumes in your daily diet.
• Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as fish,lentils, spinach, almonds, and iron-fortified cereals.Add dates to your daily diet.
• Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.
• Eat right protein:Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many low-carb, high-protein diets—is particularly dangerous for women. Eating too much animal protein can cause calcium loss and lead to a decrease in bone density and osteoporosis. Include more of  beans, nuts, seeds, peas etc.Also replace Cheese with Paneer, processed meat products with home-made ones.
• Eat breakfast. Get your metabolism going in the morning by eating a healthy breakfast. Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day.
• Don't leave out the carbs:You may think that they key to losing weight or avoiding weight gain is cutting out carbohydrates. But carbs, like fats, are a vital part of a healthy diet. They give you the fuel you need to get through your day, fight fatigue, and stay feeling full. The key is to choose the right kinds of carbohydrates.Replace refined cereals partly with millets like Varagu,Ragi,Jowar etc. 
• Eat the good fats: Many women think tha fat is bad for their health.But eating the right kind of fat is waht is important.Go for nuts like Walnuts,almonds,Use more of Sesame oil or coconut oil in our cooking.Stay away from trans-fatty acids laden products and processed meat.
• Avoid crash diets: Unfortunately most of these diets are promoted as healthy eating diets.But they can only lead a crash in your  body's metabolism leading to various disease condition and malnutrition.
• Eat your meals regularly:Never starve too much between meals.This may lead to various alimentary disorders like acidity,gastritis and ulcer.

• What to eat to avoid PMS:

• Avoid trans fats, refined sugar, and salt. Sugar worsens mood swings and salt worsens water retention and bloating.
• Cut out caffeine and alcohol. Both are known to worsen PMS symptoms, so avoid them during this time in your cycle.
• Add essential fatty acids to your diet. 
• Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or taking fish oil or flaxseed oil supplements eases your PMS symptoms.
• Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps.

Whenever fatigue hits you make sure you are eating enough B-comlex vitamins.

Do undergo routine health checkups
After 25 years: once a year
After 45 years: twice a year

Hey women ,your body is very precious.Remember your health best jewel you can wear and the best ever fashion statement.

Diet and lifestyle for nursing moms!

The first of feeling of motherhood is very mixed.Our unbound happiness absorbs all the pain and stress. 

But most important part is to put your baby on your breast within  1 hour of delivery. Breast feeding indeed needs to continue beyond 6 months then on till 1 year-1 ½ year. It is important to eat well, sleep well during all the months of breast feeding.

Mothers joining work should take care on some points that will be explained later.

                                 Nutrition Program: 

 1.Just have to eat a lot! Have proper routines .Eat on time.

2.Initially,the diet should be bland with a a lot of veggies and milk.

3.Complex carbohydrates are among the best foods you can eat while breastfeeding in the form of   whole grains and legumes.

4.Protein should be in the form of Milk, Fish and lean meat.

5.Fat from clarified Ghee and nuts do play an important role in giving good fat to your body.

 6.Simple sugars can be avoided.

 7.Need to drink loads of water. Fruits are great to be safe on constipation and fibre.

8.Calcium and iron rich foods like Ragi, Milk, curd  and Green leafy should be included daily.

Among the most important nutrients you need while breastfeeding is calcium -- a minimum of 1,000 mg daily is a must. 

9.Additional Calcium and iron supplements are mandatory  upto 6 months.

10.Vitamin B 12 is also essential for tissue synthesis and to restore  the energy levels post delivery.

11.As the uterus is recuperating it is essential to stay from fried and spicy foods.

12.Your food intake does not affect your baby in anyway unless and otherwise you eat any medicines.

ADD A LOT OF GARLIC,METHI SEEDS,OATS,JEERA SEEDS,FENNEL SEEDS FOR INCREASING THE MILK PRODUCTION
                                               

                                                   Life-style program

            

So are you new mom getting back to work?

Enjoy every bit of motherhood ,the feeling is supreme. 

Come back more on infant foods in my next article....