Proper Diets for Controlling or Lowering Cholesterol

Cholesterol is produced naturally in the body. Basically there are two types of cholesterol available: HDL commonly known as the good cholesterol and LDL mostly referred as the bad cholesterol. High level of cholesterol can cause serious health problems. One way to lower the cholesterol level is through proper diet. A good cholesterol controlling diet avoids certain foods and encourage vice versa. Below are some dietary suggestions which will help you out in lowering the cholesterol levels.

Avoid Foods that Contain Saturated Fat

Saturated fats produce Cholesterol. Therefore a good cholesterol controlled diet avoids foods which are rich in saturated fat and if at all possible completely eliminate them. If in some cases certain foods cannot be avoided totally, they should be taken in less quantity. Some of them are processed foods and high in fat animal products such as chicken skin or beef. Along with this saturated vegetable fats should be avoided. These things also elevate the level of bad cholesterol in the body.

Eat Foods Rich in Fiber

High fiber foods like bread especially those made from less refined flour are good for controlling and lowering the cholesterol levels. In addition to this you should eat more amounts of grains and cereals. These foods help in lowering the cholesterol level along with the calorie intake. Excess calories are naturally converted into fat by the body. And excess fat increases the risk of high cholesterol levels.

Eat More Vegetables and Fruits

Leafy vegetables such as cabbages, carrots, cucumbers and lettuce etc. should be included in the diet to reduce or control the cholesterol level. Along with these leafy vegetables fruits should also be consumed. Fat levels in these foods are negligible. These foods provide naturally occurring minerals and vitamins.

Eat Fish and Lean Meat

A cholesterol-controlling diet also features portions of fish. Fatty fish, like cod, salmon and tuna that are rich in omega-3 fatty acids a prominent nutrient necessary for the body to confiscate excess cholesterol. People who cannot avoid eating meat should go for lean meat such as poultry without the skin.

Eat the right quantities

It is not just about changing your health habits like removing or adding food items to your diet which is required for lowering the cholesterol levels. You should also make sure to eat these foods in right quantities. It is suggested to read the labels or refer the level of various nutrients in particular food before you consume it. Mainly 6- to 7-servings of cereals, 3- to 5-servings of vegetables, and 2- to 4-servings of fruits a day is good options to keep your cholesterol levels at bay.

Fruit Diet Recipes

Nowadays, there is a general increase in the interest in maintaining a healthy lifestyle. This entails regular exercise and eating a healthy diet. Both these things go a long way in reducing the chances of acquiring lifestyle diseases like coronary heart disease, hypertension, diabetes, obesity and cancer. A healthy diet must constitute of the four food groups, carbohydrates, proteins, fats and vitamins. Fruits are a good source of all the essential nutrients and they are delicious in the bargain. This means everyone should eat lots of fruit and have some good fruit diet recipes on hand.

A change in lifestyle for health reasons may require some detoxification and losing some weight. Going on a detoxification diet will almost always cause some weight loss. Eathing a lot of fruit is an excellent way to detoxify your body. Fruits are low in calories and are filled with lots of nutrients the body needs. They also have fiber which is essential for good digestion. Fruits are a good choice for detoxification because they are very effective in flushing out toxins that build up in the body from daily living and eating junk food, carbonated drinks, highly processed foods and foods with high sodium content. Fruit diet recipes can be a big help when it comes to detoxification.

Starting a fruit diet will require some planning. There are some fruit diets that are supposed to last for only 3 days while others are supposed to last up to 30 days. To make the fruit diet not seem long and interminable, you will require several different types of fruit diet recipes.

A 30 day fruit diet for detox can be especially difficult to stick to if you do not have a large variety of fruit diet recipes to try and make use of. It is a good idea to eat fruits fresh so it is best to incorporate fruits that are in season into your fruit diet recipes.

When choosing fruit for your fruit diet recipes, you should choose fruit that you enjoy. This makes the diet much easier to stick to. No matter what type of fruit you choose, always pick good quality fruit. Try to incorporate fruits like oranges and other citrus fruits because they are very good for detoxification.

Here are a couple of simple fruit diet recipes.

Fruit salad – This is a very simple and easy to make recipe. All you need is to get a couple of apples, red, green or both, some pineapple slices, peaches, mangoes, grapes, bananas or any fruit that takes your fancy. Cut all the fruits into small cubes and mix them together in a bowl. Sprinkle some cinnamon on top of the fruit mixture. You can pop this mixture into the refrigerator for about half an hour and eat it chilled. Add some low fat yoghurt for some variety. Another option is to pop the mixture into the oven and grill the fruit salad for about five minutes. This makes a delightful snack anytime of the day.

Fruit smoothie – Slice some strawberries and bananas put them in a blender. Add orange juice and low fat banana or strawberry yoghurt. Blend these ingredients together and after pour the mixture into a tall glass.

As you may have noticed, our website has a large selection of good articles on fruit health benefits as well as some good fruit recipes. Be sure and bookmark us as we regularly add others.

Healthy Fruit Drink

Fruit makes up a very critical component of a human beings diet. This is because it is jam-packed with nutrients and minerals that are essential for health and vitality. Fruits contain antioxidants that are essential in fighting free radicals that damage cells, cause premature aging and diseases like cancer, cardiovascular disease and high blood pressure.

Fruits also contain essential vitamins and minerals that may not be found in other food groups or from other sources. For instance, fruits contain Vitamin C (that prevents scurvy), Vitamin A (that is good for eyesight and prevents macular degeneration), potassium, folate and other minerals.

So, a healthy fruit drink is an excellent way of ensuring that you get the daily recommended amount of nutrients and minerals. This is particularly so for children who may not take time for eating the fruit itself. Having them drink a fruit drink is an easy way of getting them the nutrition that they need for their bodies to grow strong.

A major advantage of a healthy fruit drink is that they do not contain near as many calories as fruit drinks typically contain. They also will have no fat, though they have a little sugar that provides energy. Fruit also contain enzymes that aid in digestion so that the pancreas is not overworked.

There are numerous healthy fruit drinks that are easy to make and very delicious. The best fruit drinks can be categorized into fruit smoothies and fruit juices. Fruit smoothies are made of blended fruit that may be fresh or frozen (or both), yoghurt, milk or water, ice cubes and sometimes ice cream. Juice on the other hand is made by extracting the liquid from a fruit. Therefore, a fruit smoothie and a fruit juice are different because a smoothie is made using the whole fruit (even the skin if it is edible), but when juice is made, the fruit pulp is usually gotten rid off.

Between the two kinds of healthy fruit drinks, the general consensus is that the fruit smoothie is more nutritious than the fruit juice. By using the whole fruit, the smoothie contains the fiber and pulp that are necessary for healthy digestion. The fiber also ensures that the sugar found in the fruit is slowly released so that there are no sudden spikes in blood sugar levels which can cause diabetes.

Smoothies are also more versatile than fruit juices when it comes to the number of ingredients that can be added to them. You can add yogurt, spinach, protein powder and any other ingredient you choose. This is because the ingredients of your healthy fruit drink are blended together so that even the solid ingredients are well integrated into the mixture.

It is best to make your healthy fruit drink at home as you can control the ingredients. However, you can purchase them from health food stores and supermarkets. If you do buy them instead of making them yourself be sure and always pay attention to the label of the fruit drinks to know all the ingredients. You should choose a drink that has no additives and is not made from concentrate.

Organic Food for Kids and Its Advantages

Eating healthy and eating right are key pillars of a healthy life; it is essential that we make the right nutritional choices for ourselves and our families. That is why organic foods have been gaining tremendous popularity, primarily because of their clean farming and rearing practices, making them safer for consumption than conventionally produced foods.

They command a premium in the market. However, the advantages they bring to the table more than make up for the price premium. In light of the nutritional requirements of children, organic foods are better and safer for their overall health and development.

1. Organic is a safer bet:

“Organic” refers to produce and ingredients cultivated minus the use of synthetic fertilizers, pesticides, genetically modified organisms, sewage sludge or radiation. In case of animals and livestock that produce meat, eggs or dairy, they are not given antibiotics or growth hormones. In short, organic foods are a great choice for kids, considering their increased susceptibility to the negative effects of chemical and synthetic additives. Switching to organic foods reduces the level of food-driven pesticide ingestion by kids. Moreover, organic food consumption significantly reduces ingestion of chemicals that have been linked to cause certain types of cancer.

2. Reduces your kids’ exposure to harmful hormones:

Prolonged exposure to chemicals and hormones in food, be it in low or high concentrations, can result in damaging effects in children. Typically, non-organic meats are injected with hormones and endocrine-disrupting chemicals such as oestrogen to aid quicker development of the animal. These artificially induced hormones and chemicals can result in early onset of puberty in children, thus hampering their natural development. Organic foods are devoid of any artificial or synthetic additives, thus reducing such risks by a significant margin.

3. Prevents chemical induced neurological disorders:

It has been observed that a switch from conventional foods to an organic diet reduces kids’ exposure levels to organophosphates. These are a group of pesticides that include toxic chemicals such as chlorpyrifos and malathion. These chemicals are known to negatively impact nervous system and hamper nervous system development in children. Switching to a diet consisting of organic food results in a drastic drop in organophosphate levels, thus fostering normal development of the brain and nervous system.

4. A conscious choice to make kids more conscious:

Besides the obvious health advantages that organic foods have on your kids’ health, it is important that children know where their food is coming from. Informing them about the right foods and why organic is right for them creates a consciousness in them towards a healthier meal choice. Moreover, organic farming and rearing practices are ecological and environment friendly. Inculcating eco-friendly practices in children at an early age fosters their appreciation for and acceptance of clean and green practices, thus ensuring that they will opt for organic foods when it comes to them making a choice over what foods they would like to eat.

Organic foods are the right choice for your whole family, if you seek wholesome, safe and chemical free options at your meal table. While they do cost more than conventionally grown foods, they more than compensate it through safety and nutrition. This factor is particularly vital for children, as they are more susceptible to the negative effects and potential dangers that chemical and synthetic additives and hormones present. Going organic is safe, healthy and kid-friendly!

7 Reasons to Include Pulses and Dals in Your Daily Diet

Dal rice, a favourite of several Indian households, is the staple food of this country. Similarly, a variety of other pulses are holding strongly to their age-old popularity of being healthy foods; and rightfully so! Pulses – chickpeas or garbanzo beans, dry peas and lentils – are low in fat, high in fibre, contain no cholesterol, are low on the glycemic index and are high protein foods.

In the age of packaged and processed foods, pulses and dals are little saviours, nesting on your plate, ready to deliver high nutrition to your body. Here are seven reasons to include pulses in your daily diet:

1. An excellent source of protein:

Pulses are a healthy and inexpensive source of protein. Coupled with other vegetables and grains, pulses help meet most of your protein needs. Moreover, since pulses do not contain gluten, they are the ideal protein sources for individuals who are gluten-intolerant or have a gluten allergy.

2. Great for heart health:

The high fibre content in pulses helps reduce the risk of cardiovascular diseases. A cup of cooked dal provides fibre that is equivalent to 60% of your daily required value. The fibre thus obtained lowers cholesterol levels. These potassium-rich pulses are also excellent for lowering blood pressure, thus promoting heart health.

3. Reduces the risk of Diabetes:

Glycemic Index ranks food based on how it affects your blood sugar levels. Pulses, being low on the glycemic index, cause only a small rise in blood sugar levels, thus lowering the risk of diabetes. For those who are already suffering from diabetes, incorporating pulses in your diet can help better manage blood sugar levels.

4. Rich source of folate:

Pulses also are a treasure trove of folate – folate is a B vitamin required to produce, maintain and renew body cells. The importance of folate particularly arises during vital growth periods such as infancy and pregnancy. Consuming adequate pulses during pregnancy can lower the risk of infantile problems or birth defects.

5. High in Potassium:

Besides being rich sources of folate and protein, pulses are also high in potassium content. Foods with high potassium fall within the domain of heart-healthy foods, since potassium aids in lowering blood pressure due to its counteractive benefits against the effects of sodium. Consume a portion of pulses at each meal to get your daily requirement of potassium.

6. Boost your enzymes:

Certain pulses contain requisite amounts of copper. Copper is a mineral that is key in the functionality of several body enzymes. Specifically, copper is extremely vital in the production of melanin, the skin’s pigment colour, and the development of connective tissues. One serving of pulses such as the adzuki beans delivers close to 34% of the body’s daily copper requirements.

7. Specific diets:

Since pulses such as chickpeas, peas and lentils do not contain gluten, they can be used in gluten-free food preparations for people who suffer from celiac disease. Consumption of lentils helps in the management of blood glucose, making it a great addition to a diabetic diet. They contain eight essential amino acids, making them the perfect vegetarian protein choice for those who do not consume animal protein, especially when consumed with rice. The high fibre content of pulses helps in making one feel full for longer; coupled with the fat content, pulses are an excellent addition to a weight management diet. One serving of cooked lentils or pulses contains more than 15 grams of fibre, thereby improving heart health and lowering cholesterol levels. Pulses are rich in potassium, which helps in lowering blood pressure. Finally, they are a superb source of protein, compensating for the lack of protein consumption by vegetarians.