High Cholesterol Diet: Effective Tips, Food and Healthy Recipes To Manage Your High Cholesterol Levels – Telegraph

Highlights

  • Cholesterol is found in every cell of the body and has a key function
  • HDL or High density lipoproteins are classified as good cholesterol
  • High cholesterol can cause atherosclerosis or narrowing of arteries

Greasy fries, tall burgers, yummy cookies have become an inevitable part of urban living. No matter how you try to steer clear of them, they somehow manage to get the better of you. Let us tell you a secret. It is okay to let loose at times, indulge and enjoy. It is only when these temptations start going out of control that problems arise. One of the most common conditions faced by people of this generation is that of their high 'cholesterol' levels. So much so, that many people view cholesterol as an entity, that is sitting in your system to take your heart-health for a ride. That is not true. Cholesterol is found in every cell of the body and has important natural functions in stimulating various activities in the body that include digesting foods, producing hormones and others.

There are two types of cholesterol:

1. HDL or Good Cholesterol: HDL or High density lipoproteins are classified as good cholesterol and are very essential for smooth functioning of the body. High-density lipoproteins are one of the five major groups of lipoproteins. Lipoproteins are a class complex particles composed of multiple proteins. HDL Cholesterol transports all the wastes and toxins backs to the liver.

2. LDL or Bad Cholesterol: LDL or Low-density lipoprotein are one of the five major groups of lipoproteins which transport all fat molecules throughout your body. It is the excess of this class of cholesterol that may cause a host of health disorders particularly that of heart. Bad cholesterol forms a layer of plaque on the walls of arteries, which makes it difficult for the blood to flow in its natural pace, which further contributes to high blood pressure and in worse cases, even a stroke .

9 Effective Ways to Lower Bad Cholesterol and Boost Good Cholesterol)

Bad cholesterol forms a layer of plaque on the walls of arteries which increases cholesterol levels

Causes And Effects Of High Cholesterol

According to various studies, high cholesterol can cause atherosclerosis, which is a condition where the arteries harden due to a dangerous accumulation of cholesterol and other deposits on the walls. These deposits can reduce blood flow through your arteries, which can cause clots or rupture, in which case it can also lead to a stroke.

1. Poor diet: One of the primary reasons of high cholesterol is a poor diet. Eating saturated fats, found in animal products, and trans fats can raise LDL cholesterol levels. A High cholesterol diet is most likely to have all of these.

2. Obesity: Obesity could also trigger a spike in bad cholesterol levels. Having a body mass index (BMI) of 30 or greater puts you at risk of high cholesterol.

Obesity could also trigger a spike in bad cholesterol levels

3. Lack of exercise: Lack of physical activity and a sedentry lifestyle can also contribute to high cholesterol levels.

4. Smoking: If you have high cholesterol and are an occasional smoker, here's a reason to drop the butt now. Cigarette smoking damage the blood vessels, making them accumulate fatty deposits which can result in a spike.

Cigarette smoking damage the blood vessels, making them likely to accumulate fatty deposits

5. Diabetes: High blood sugar can damage the lining of your arteries which can give way for the LDL cholesterol to make their fatty deposits.

High Cholesterol Diet: What Must A Person Suffering From High Cholesterol Ensure?

A person with high levels of cholesterol has to ensure and control a lot of factors, from their diet to a healthy body weight. Eating a low-salt diet is a must. Switching from the saturated fats found in animal products to the good fats has also proven beneficial for those dealing with high cholesterol. According to consultant nutritionist Dr. Rupali, "People with cholesterol should try to maintain their body weight and should have a healthy mix of fats and fibers ( both soluble and insoluble). They must include foods such as nuts, almonds, walnuts meat and meat products as these foods help control the cholesterol"

Swap bad fats with good fats for increasing good cholesterol

Bangalore-based nutritionist Dr. Anju Sood talks about ensuring a balance in the diet, "There are 3 main macronutrients on which our body thrives: Carbohydrates, fats and proteins. There are two types of carbohydrates i.e simple carbohydrates and complex carbohydrates. A person with cholesterol should try to bring down the simple carbohydrates and should increase the amount of complex carbohydrates. They should definitely avoid foods rich in trans fats."

It is very essential to differentiate between good carbs and bad to ensure healthy cholesterol

According to Nutritionist and Wellness Expert Sonia Narang, "It is important to look after your diet and eat healthy. Avoid saturated fats like oil, ghee and hard margarine. Avoid trans fats or partially hydrogenated oils as they go through a lot of processing. You will find these fats in cookies, chips and other packaged snacks. Try to have less fatty meat and meat products like sausages and bacon." You should also avoid too much alcohol as it raises your blood pressure and triglyceride levels.

In addition to diet, one also has to ensure that he or she leads an active lifestyle. Sedentary lifestyle is linked with a variety of health problems like obesity and diabetes. Daily exercise is one of the best and natural ways to boost your HDL and lower your bad cholesterol.

Moderation and balance are key to not just healthy cholesterol but healthy life in general. Eating nutrient dense and balanced food that fights inflammation is just one of them. Here are some good and bad cholesterol foods that you must include/rule out from your diet wisely.

Good Cholesterol Foods:

1. Beans and Pulses
Beans, lentils and various other kinds of pulses can significantly bring down the bad cholesterol levels. According to an old study, eating one serving a day of pulses, people can lower LDL ('bad') cholesterol by five percent. The low glycemic index of the pulses help keep the LDL cholesterol levels in check. The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbs with low GI value (55 or less) are digested, absorbed and metabolised slowly and cause a gradual rise in blood glucose. Carbohydrates with a GI higher than 70 cause marked fluctuations in the blood glucose levels. You can have them in sprouts, soups, stews or curries but make sure they are part of your daily intake.
(Also Read: 6 Benefits of Sprouting and the Right Way to Do it)

Beans, lentils and various other kinds of pulses can significantly bring down the cholesterol levels

2. Nuts
The chunky goodness of nuts like walnuts, almond and pistachios have long been associated with bringing down bad cholesterol. These nuts have a low glycemic index, are naturally cholesterol free, and are source of protein, fiber and antioxidants, which makes them the best bet for good heart health too.

These nuts have a low glycemic index, are naturally cholesterol free

3. Olive Oil
The Mediterranean wonder has taken the health circuit by a storm and for a good reason. Heart-healthy and abundantly loaded with good fats, extra virgin olive oil can tackle the spike in bad cholesterol levels. You can use the olive oil to spruce up your salads, sauces and soups.
(Also Read: Olive Oil: Amazing Benefits of Olive Oil for Health, Hair, Skin & Its Wonderful Uses)

Heart-healthy extra virgin olive oil can tackle rising bad cholesterol levels

4. Whole grains
Ditch refined carbs and go for whole grain foods. Wheat bran, cereals, and brown rice are low in glycemic index and packed with heart-healthy fiber.


Ditch refined carbs for whole grain foods

5. Fatty fish

Load up on fatty fish like mackerel, tuna, sardine and salmon. The omega-3 fatty acids present in these fatty fish can help keep cholesterol levels in check.
(Also Read: 9 Incredible Benefits of Salmon Fish You May Not Have Known)

The omega-3 fatty acids present in these fatty fish can help keep cholesterol levels

6. High-Fiber Fruits

High-Fiber fruits like dates, prunes, apples and pears can boost your HDL levels and lower your LDL levels. Mostly, all the fiber-rich fruits and vegetables have low glycemic index too.

Mostly, all the fiber-rich fruits and vegetables have low glycemic index

7. Avocado

Avocados can do wonders for your lipid profiling and keeping your cholesterol levels in control. A source of good fat, avocado can easily be swapped for all your fat-laden foods.

A source of good fat, avocado can easily be swapped for all your fat-laden foods.


High Cholesterol Foods To Avoid:

1. Packaged Chips, Burgers and Other Transfats: High in salt and cooked in refined oil, these trans-fat foods can wreak havoc on your lipid profile. These fats get accumulated and clog your arteries, which restricts the blood flow.

High in salt and cooked in refined oil, these trans-fat foods can wreak havoc on your lipid profile

2. Sugary cookies and goods: If salt is bad, then too much sugar does no good either. These cookies, crackers are packed with refined carbohydrates. These sugary foods cause immediate spike in blood levels and upset the blood sugar levels too.

3. Alcohol: Moderate drinking is okay, but according to various studies, excessive drinking can raise both cholesterol and triglyceride levels. Which is why people with high blood pressure should be extra weary of the number of glasses and pints of alcohol they take.

excessive drinking can raise both cholesterol and triglyceride levels

4. Red meat and bacon: Animal meat like mutton, lamb and pork is loaded with saturated fats which may up your cholesterol levels. Even if you are cooking the meat, make sure they are cooked in vegetable oil or are baked.

5. Refined carbohydrates: Refined carbs are the main culprit behind a host of problems such as obesity, diabetes and high cholesterol. White breads, pasta, tortillas, and bagels are the most popular sources of refined carbohydrates which have been taking a toll on the overall cholesterol levels of millions across the world. Refined carbohydrates are said to have high glycemic index which significantly raises the LDL Cholesterol while having no impact on the good cholesterol

5 Healthy Recipes For People With High Cholesterol

1. Smoked Kidney Bean Salad

Packed with the goodness of kidney beans, cottage cheese and julienned vegetables, this healthy and delightful salad tossed together with olive oil is the perfect way to beat cholesterol, blood pressure and those extra pounds!

2. Salmon Fillet With Vegetables
Rich in omega-3 fatty acids, abundant source of protein, potassium and selenium- Salmon is one healthy superfood that should be a must-have in your diet. This light and lovely recipe made with tender fish fillets teamed with goodness of herbs makes for a filling dinner option.

Add image caption here

3. Moong Dal Chila Stuffed with Paneer

Moong dal chila could prove to be one of the healthiest start to you day. Easy-to-prepare and made with the goodness of heart-friendly moong dal, this Indian pancake dish is one satiating dish you would never get enough of.

4. Apple Chia Seeds Smoothie

The nutrient-dense smoothie made with weight-loss friendly and heart-healthy apples and chia seeds is a health freak's dream come true. You can have it for breakfast. The lush smoothie can also serve as an ideal evening snack.

5. Mexican Guacamole

The eclectic Mexican dip is so easy-to-make and double up as a deliciously healthy treat too! The pungent delight made of fresh avocados, tomatoes, green chillies, onions and lime is a treat to for the soul.

There is a lot you can do on an individual level and ensure your cholesterol levels are in check. These simple ways could get you started on a way to healthier life.

4 ways to consume aloe vera for a healthy weight loss! – Times of India – Telegraph

Aloe vera has gained popularity in the past few years for the health benefits that it provides. And it’s difficult for a thing not to become famous once it's connected to the word ‘weight loss’. Aloe vera is helpful in losing weight due to the detoxifying properties it has. Most people who want to lose weight or are struggling to do so surely know about it. But what most of them don’t know is how to inculcate it in their diet/routine for losing weight in a healthy manner.

Below, we mention five ways you can consume aloe vera to reap its maximum benefits.

The best way to consume aloe vera would be to consume it with juices and smoothies. This will not only maximise its benefits but will also make it taste better.

1. Aloe vera juice with lemon

This juice can be consumed every morning empty stomach and you should not have anything an hour after you have had the juice. The detoxifying property of aloe vera helps it cleanse the body of toxins. The juice also cleanses the intestines which help to keep our bowel movement smooth and healthy.

How to prepare the juice

Take one glass of water and add one lemon juice to it. Now, take a tablespoon of aloe vera gel (preferably from the plant and not packaged one). Now put this solution in a pan and heat it while stirring constantly (until the gel blends in the water). Now add a tablespoon of honey and have it warm.

2. Aloe and ginger tea

This tea can be the best mid-afternoon drink. There are many healthy properties of ginger, such as it is anti-bacterial, anti-inflammatory, promotes healthy digestion and also prevents fluid retention. These properties, when combined with aloe vera, helps to remove fats from the body.

How to make it

To make this delicious tea, grate one tablespoon of ginger and add one teaspoon of aloe vera juice to it. Add this mixture to a cup of water and bring it to boil. Once the gel is mixed nicely with the water, turn off the heat. Now let the mixture cool down for 10 minutes.

3. Pineapple, cucumber and aloe juice

The best time to consume this juice would be after you have had your lunch. Pineapple has the ability to improve digestion and detoxify your body. Cucumber is hydrating and has fibre, which further betters your digestion.

How to make this juice

To make this juice you will need one slice of pineapple, a tablespoon of aloe vera gel, a cup of water and half a cucumber. Put all the ingredients in the blender and blend well until you obtain a smooth texture. Having this smoothie when feeling hungry after you have had your lunch would be a great idea.

4. Orange, strawberry and aloe vera smoothie

Low in calories and safe for diabetics, strawberries make a great fruit for weight loss. Strawberry is also rich in fibre and is a powerful cleanser. By combining orange, aloe vera and strawberries, you can make a great antioxidant drink for a healthy weight loss.

How to make it

To prepare this juice, squeeze some fresh orange juice. Add three to four slices of strawberry and one tablespoon of fresh aloe vera juice to it. Put all this in a blender along with half cup of water. Blend until smooth and you are done.

DIY: 5 Natural Acne Face Mask Recipes – Telegraph

Acne is not only an aesthetic problem, but it can also cause psychological discomfort. Today, there are many ways to deal with acne including using pharmaceutical treatments with topical preparations and/or undergoing cosmetic procedures.

Homemade acne facial masks with purifying and anti-inflammatory effects are simple, inexpensive, and just as effective. Depending on the ingredients, these masks can also nourish and moisturize your skin.

Summer Eye Care: 8 Kitchen Ingredients For Healthy And Relaxed Eyes – Telegraph

Highlights

  • The summer heat and the glare of the sun can cause damage to your eyes
  • Dryness, itching and dark circles, are quite common in summers
  • Eye allergies can also occur as well during this time of the year

Dryness, a burning sensation, itching and dark circles, are quite commonly felt during this season, and can be quite an irritant. Eye allergies can also occur as well. But take heart! Here are some simple tips for healthy, relaxed eyes this summer, straight from your kitchen.

Cold Water

First things first. Splash your eyes, frequently with cold water during the day. This will help freshen up the eyes. Or better still, cotton pads soaked in ice water placed on the eyes for about ten minutes will constrict the blood vessels ,leading to relaxing the eyes.

Aloe Vera

Another effective remedy is using the ever useful aloe vera. Put some aloe vera juice in the eyes, to lessen the summer strain. You could also freeze aloe vera juice as cubes and place them on the eyelids for brightening dull eyes.

Put some aloe vera juice in the eyes, to lessen the summer strain


Cucumber

Cucumber is another obvious choice, that comes to mind when we think of eye care, because of its high water content. Take a refrigerated cucumber and cut a slice for each eye. Place it on the eyes for 15 minutes and relax. Open your eyes to a completely refreshed feeling. Cucumber pulp can also be placed on the lids if you like. You could also mix lemon juice with cucumber juice and apply around the eyes and leave for ten minutes and then wash. It will have the same effect.

Potato

Worried about those puffy eyes and under eye dark circles? Reach out for the lowly potato. The juice of the potato has astringent properties and reduces the puffiness of the eyelids and also takes care of dark circles. Grate a raw potato and put the pulp in a fine cloth and place it over the eyes. Alternately, you can place a fine slice of a peeled potato on each eye for 15 minutes. This will take care of the puffiness and dark circles. It could help reduce wrinkles too!

The juice of the potato has astringent properties and reduces the puffiness of the eyelids

Rose Water

Eyes burning? Reach out for rose water. A few drops in each eye can help cool them down. Cotton dipped in rose water can also be placed on the eyes to get rid of dark circles. As an alternative, you could also spray rose water on your eyes to cool them down.
( Also Read: Here's How Rose Water Can Do Wonders For Your Eyes )

Strawberry

Strawberry slices placed on the eyes help rejuvenate them. Place strawberry slices or crushed mint leaves to refresh your peepers. Mint juice mixed with an equal quantity of cucumber juice applied under the eyes reduces dark circles.

Strawberry slices placed on the eyes help rejuvenate them

( Also Read: 8 Amazing Strawberry Benefits: From Boosting Immunity to Regulating Blood Pressure )
Tea Bags

Next tea bags. Used tea bags are a boon for tired eyes. Once you've brewed your tea, put the tea bags in the freezer and let them stay there for some time. Place the cooled tea bags on your eyes for 15 minutes to get the sparkle back. What's more, it even helps to reduce the dark circles. You could also use green tea bags in the aforesaid way or brew green tea, cool it down and then splash this on your eyes. It shall give the same effect.

Tomato

Tomatoes are known to lighten the skin and can be applied under the eyes. Mix the pulp with some lemon juice and a pinch of turmeric and apply it under the eyes. Leave it on for about 20 minutes and then gently wash it off. It works wonders.

Tomatoes are known to lighten the skin and can be applied under the eyes

Summer Eye Care Tips

Remember, sleep is the best remedy for tired eyes. 6-8 hours is a must. This helps reduce any strain you may have experienced during the day. A siesta in the afternoon, if you can manage, is even better.

  1. Avoid the direct blast of the AC on your eyes. The cold blast can result in dry, sensitive eyes.
  2. UV rays can be the cause of many eye problems. Protecting your eyes from exposure is a must. Flaunt your shades. The bigger the better. Be sure they give UV protection.
  3. Drink plenty of water to keep your body and your eyes hydrated. 6-8 glasses or 2 litres is the recommended dose.
  4. Remember to remove all eye make-up before you sleep. Almond or baby oil act as good make-up removers.
  5. Last but not the least, don't forget a diet rich in Vitamin A. Leafy and red vegetables, should be your pick.

Follow these simple steps and bring these kitchen ingredients to your rescue for relaxed eyes this summer!

Homemade Hair Spray? – Telegraph

You probably know that those bouffant hairstyles in the 60s, believed to have risen during the mid-to-late 18th century in western Europe, required a full can of hairspray! In fact, that hairstyle may have been created for Marie Antoinette due to her thin hair and her desire to thicken the hair.

Even though the bouffant, made popular by First Lady Jacqueline Kennedy a few decades ago, has faded, the use of hairspray still exisst to help set the hair and prevent fly away hair. Though some improvements have been made, in particular, going from aerosol cans to pump bottles in most cases, the toxins are still there in most store-bought versions.

But with this homemade hair spray recipe, you can eliminate those toxins and have beautiful and healthy hair. It’s not only easy and fast to make, but also very cost-effective and may help prevent hair loss! Try it today.

Let’s start by boiling the water. Once it comes to a boil, dissolve the sugar by adding it to the water and stirring. The more sugar you use, the stiffer the hold; however, if you use too much, you may find a sticky residue, so start with smaller amounts and adjust as needed.

Now, add the vodka to the pan. If you prefer, you can make this recipe without alcohol; however, the alcohol acts as a preservative.

Allow the mixture to cool, then add the essential oils. You can choose your favorite scents, but I love using lavender and rosemary essential oils. Both help with hair loss, so it makes sense that these ingredients would be perfect for your homemade hairspray.

Furthermore, lavender can give you a sense of relaxation, while rosemary is known as one of the best oils for enhancing hair growth, as well as thickening the hair. Rosemary oil is also believed to increase cellular metabolism that stimulates hair growth. Another benefit is that it can provide an increase in microcirculation of the scalp, which promotes healing.

Once cool, place the mixture in a spray bottle and store in a cool place. Shake before each use.

Like any product, make sure to avoid spraying in the eyes or the mouth.


Lavender & Rosemary Homemade Hair Spray

Total Time: 15 minutes

Serves: 30

Ingredients:

  • 1 cup filtered or purified water
  • 2 tablespoons cane sugar
  • 1 tablespoon vodka
  • 10 drops lavender essential oil
  • 10 drops rosemary essential oil
  • Glass spray bottle or BPA free plastic dispenser bottles

Directions:

  1. Boil the water.
  2. Dissolve the sugar in the boiled water. Stir.
  3. Add the vodka. Blend again.
  4. Allow mixture to cool, then add the essential oils.
  5. Blend well.
  6. Place mixture in a spray bottle and store in a cool place. Shake before each use.

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