Suffering from PCOD? Whether you are suffering from PCOD or know someone who is suffering from PCOD, then this article could be of great benefit to you. PCOD brings along a lot of health inconvenience for women and this leads to experimenting a lot of treatments on their health. The usually resort to those treatments that are quick and gives them faster result. Though these might give them permanent relief but the effect won’t last for longer.

Treatment for PCOD is not curative. Treatment focuses on controlling symptoms and managing the condition to prevent complications. The treatment will vary from woman to woman, depending on specific symptoms.

A healthy diet and regular exercise is recommended for all women with PCOD, particularly those who are overweight. This can help to regulate your menstrual cycle and lower your blood glucose levels.

Women who don’t want to become pregnant may be prescribed birth control pills. These can help treat acne, regulate the menstrual cycle, and lower levels of male hormones, such as testosterone, in the body. If a woman with PCOD is suffering from infertility, fertility drugs may be administered to aid in ovulation.

Anti-androgens are drugs that reduce male hormone levels. These can help stop excess hair growth and reduce acne. Diabetes medications may also be prescribed to lower blood glucose and testosterone levels.

Surgery may be recommended for some women with PCOD. Ovarian drilling is a procedure used by doctors for the same. This is a short-term solution that can promote ovulation and reduce male hormone levels.

Homeopathic treatment is positively recommended in management of PCOD. Since period during PCOD is often scanty and less, the ovaries are enlarged with cysts filled fluids in them. It makes your period irregular and painful. Also the ratio of your hormones get disturbed badly which makes life really difficult for women.

Health Total provides with the best results by combining Ayurveda and Homeopathy treatment for women suffering from PCOD.  The treatment aims at correction of hormones by helping you release your hormones at regular intervals and keeping your weight under control. The treatment is safe sans side-effects and gives you a result that lasts for a lifetime. The secret is out and waiting right there for you. Keep PCOD at bay by simply coming to Health Total.

health

August 10, 2017

We humans have very little control over the problems that surround us. However, we can definitely rev up our machinery to tackle these problems better. We cannot re-locate to the Himalayas to get away from these toxins but we can definitely detoxify our body.

The most effective way to clean your body of all those unwanted toxins is to detoxify your system. Detoxification helps in deep cleansing and aids in effective weight loss.

Here are 4 simple ways to detoxify your body and enjoy a healthy future:

1. Foods that Detox Your Body
2. Massaging the body
3. Exercise helps in detox
4. De-stress and remove negative emotions

Foods that Detox Your Body

Foods are one of the best ways to detoxify your body in order to help you lose weight, boost energy, and gain health. There are a lot of commonly available foods that can help to detoxify the liver.

a) Chlorophyll Rich Foods
b) Cleansing Foods & Herbs

a) Chlorophyll Rich Foods: Cholera, Spirulina & Wheatgrass

Chlorella is a round shaped, single cell organism which is extremely rich in chlorophyll. They have a strong green colored pigment which reflects the fact that they are loaded with chlorophyll.

It has many vitamins and minerals and all of the essential amino acids.

Spirulina is a spiral, multi-cell organism. It is very rich in chlorophyll, vitamins, minerals, amino acids, and both omega 3 & 6 fatty acids.

Both of these superfoods are high in protein and antioxidants and extremely good in absorbing heavy metals and other toxins.

Just like Chlorella and Spirulina, Wheatgrass contains Chlorophyll. It is loaded with nutrients like calcium, phosphorus, magnesium, B vitamins, potassium, vitamin A, Vitamin K and vitamin C. It has almost 17 amino acids and is a rich source of protein. It is a potent detoxifier that neutralizes toxic substances with enzymes and cleanse the body of heavy metals and other unwanted substances.

A single glass of wheatgrass juice and alfalfa seeds contain chlorophyll, which acts as a liver tonic.

b) Cleansing Foods and Herbs: Garlic and Deep colored vegetables

Garlic has an active ingredient, a sulfur compound named Allicin. It increases the primary healing properties of garlic. Garlic helps prevent or at least reduce the severity of common cold and the flu, lowers blood pressure, lowers LDLcholesterol, and is an antioxidant. It is also antibacterial & antifungal. It binds heavy metals and helps us to detox. Try eating 3 or more cloves each day. Always wait 10 minutes or so after cutting or crushing the garlic to cook it or eat it raw to allow the allicin to form.

Try opting for deeply coloured vegetables. Carrots and beets are extremely beneficial, as they contain antioxidants, bioflavonoids, and carotenoids, which have a healing and cleansing effect on the liver.

2.Massaging the body

Self-massaging your body with warm sesame oil is a very good way to promote circulation and maximize your detox effects.

3.Exercise helps in detox

Exercising is another way of eliminating toxins in our body. Here the detoxification happens through the skin. However, people go to extremes in their attempt to detoxify, which is a concern. Occasionally, on learning about detoxification, people fast more than they should, taking enemas and exercising excessively. Soon, they begin to lose essential nutrients from their body. This can cause protein, vitamin, and mineral deficiencies. The point that is being made here is that, while excessive intake of wrong foods can lead to the formation of toxins, excessive detoxification is equally harmful.

health

July 25, 2017

Having diabetes doesn’t mean that you have to start eating special foods or follow a complicated diabetes diet plan. For most people, a diabetes diet simply translates into eating a variety of low cal but nutrient dense foods in moderate amounts and adhering to regular mealtimes.

The Right Food Plan

The right diabetes meal plan should fit into your schedule while helping you improve your blood glucose, blood pressure, and cholesterol numbers and help keep your weight on track. People with diabetes have to take extra care to make sure that their food is balanced with insulin and oral medications, and exercise to help manage their blood glucose levels.

People with diabetes can eat the same food the family enjoys. However, it may take some planning to fit your favorite food into your meal plan and still manage your blood glucose, blood pressure, and cholesterol levels. There is no one perfect food so including a variety of different foods and watching portion sizes is key to a healthy diabetic diet. Healthy eating includes eating a wide variety of foods including the following:

• Vegetables
• Whole grains
• Fruits
• Non-fat dairy products
• Beans
• Lean Meats
• Poultry
• Fish

Eat This, Not That!

Glucose is a sugar released from carbohydrate. Thus, if we want to control blood sugar we have to limit the consumption of simple carbohydrate. Fiber is extremely important for keeping blood sugar stable. Since fluctuating, blood sugar levels can cause feelings of hunger, irritability and low energy. Make sure you load up on high-fiber foods such as

• Whole grain chapattis
• Whole wheat pasta & bread
• brown rice
• Green vegetables

Some people who have diabetes use the glycemic index to select foods, especially carbohydrates. Foods with a high glycemic index are associated with greater increases in blood sugar than are foods with a low glycemic index. However, low-index foods aren’t necessarily healthier as foods that are high in fat tend to have lower glycemic index values than of some healthier options. Many factors affect the glycemic-index value of a specific food, including how the food is prepared and what’s eaten with it.

health

July 18, 2017

There are many things today that challenge our digestive system. Mouth-watering delicacies dangling in attractive menus of top restaurants are more than enough to drag us towards them. However, food, edible colors, food chemicals, processing chemicals, additives, and preservatives served by these restaurants coupled with little or no exercise, working late, being sleepless, and facing constant stress have resulted in bad maintenance of our digestive systems.

Symptoms of indigestion

Symptoms of indigestion include belching, abdominal pain, bloating, diarrhea, constipation, burning sensation after eating food, nausea, joint pain, muscle pain, and weakness. These symptoms could be due to a disorder in the stomach or the intestine.

Causes of indigestion

Certain food and beverages such as alcohol, colas, coffee, fried foods, maida-based foods, spicy and greasy foods, and preserved foods can cause indigestion since they irritate the digestive tract. Liver problems, gall stones, ulcers, and lack of friendly bacteria are other causes. Psychological factors also contribute to indigestion.

Stress and digestion

Stress, anxiety, and anger can disturb digestion. Indigestion can sometimes be caused by insufficient (HCL) hydrochloric acid in the stomach. HCL is required for digestion of food such as fish, chicken, and meat. HCL levels decline with age. Therefore, older people suffer frequently from indigestion.

Testing sufficiency of HCL

To test sufficiency HCL in our stomach, we need to take a tablespoon of lemon juice or apple cider vinegar after meals. If this helps our digestion, it means we need more stomach acids. If this makes us feel worse, it means we have sufficient levels or may be too much HCL in our stomach. In such a scenario, we must avoid vinegar and lime. If food is not digested properly, it ferments, producing hydrogen and carbon dioxide, causing gas and bloating. Food such as grains and pulses are difficult to digest and cause bloating.

Indigestion and Heart Burn 

Do you often experience a sharp pain in your chest? Think twice before assuming that you might be suffering from some serious cardiac issues. In fact, there are more frequent chances of it being a simple case of acid reflux.

What is Acid Reflux

Acid reflux is a condition in which the acids (digestive juices) in the stomach moves up into the esophagus (food pipe) through an action known as reflux. Acid reflux is also known as esophageal reflux disease (GERD).

When does it develop

Acid reflux develops when the food in the stomach is not digested properly by the liquid content (acid) and enzymes. Different people experience different symptoms for instance. Some people get the feeling that food is stuck behind the breast bone, others experience heart burn which can be released by antacids. Some experience nausea after eating, difficulty in following, frequent sore throat. Drinking too much alcohol, obesity, pregnancy, smoking and overeating may cause worsening of the symptoms. Eating too much, too fast consuming greasy food and stress may also cause indigestion, heart burn or acid reflux

Medicines can worsen heart burns

Heartburn and gastroesophageal reflux can be brought on or made worse by certain medications. If you suspect that one of your medications may be causing heartburn, talk to your doctor. Never change or stop a medication suddenly, without talking to your doctor. If you are taking antacids avoid taking them more than thrice a week.

health

July 17, 2017

Suffering is disease and contentment is good health.  This only points out the profound connection between our body and mind. A person with a disturbed mind cannot possess a healthy body. But, ‘don’t worry be happy’ is easier said than done, for anxiety spares no person. Every one of us has, at some point or the other, experienced stress in the form worry and anxiety.

How to know if you are getting anxious: You don’t have to be a rocket scientist to figure out that you are getting anxious but some of these questions directed at yourself will help:

Is there a constant list of problems both real and imagined running in your mind all the time?

• Are you the type who can never fully relax and enjoy, even when there is no work?
• Do you need constant stimulation?
• Do you worry about what people think?
• Do you rerun conversations in your head about the last party you attended?
• Do you go over how you looked and sounded in any meeting or forum?
• Are you unable to say no, & take on more work than you can do?

If you have answered ‘yes’ to two or more of these questions anxiety has become a way of life for you. This constant ‘worrying’ and getting stressed through life can make you age faster as it suppresses your immune system, reduces your capacity to fight infections, and makes you feel tired all the time. People who worry too much are more prone to develop high blood pressure problem than those who remain calm and happy.

Amongst the many factors that lead to high blood pressure (smoking, alcohol, obesity, diabetes) stress seems to be a major player. Although stress is omni present, individual responses to stress are different for e.g. The typical Type A personality, highly pressure prone and totally work oriented.  He or she is usually aggressive, short-tempered, with a capacity to work more than others.  He/She is not interested in any fun-loving activity and considers it a waste of time.  He/She is always striving to be rewarded and noticed.  He not only is a hard worker but also drives people around him to deliver and enjoys being internally stressed.  Such a person is usually more prone to develop hypertension than a relatively easygoing person.

Stress will cause high blood pressure in a stress sensitive person if he is exposed to such conditions over a prolonged period of time.  The blood vessels get constricted as a response to stress and this constriction causes the blood pressure to rise.

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Fortunately, there exists a non-drug method of treating hypertension in most cases.  I have seen blood pressure drop in many of my patients who have lost weight by using a sensible nutrition program. Once you have been identified with high blood pressure you need to do two things a) Consume foods that help to control it. & b) Control your stresses.

As more and more urban Indians worry about lactose intolerance (inability to digest milk), adulterated milk, unhealthy additives in milk, hormones in milk etc, the consumption of dairy products is decreasing. While calcium is a prime player in calming the nerves, controlling blood pressure and in maintaining bone health, we need alternatives to milk for our calcium intake.  Surprisingly bottled mineral water can be a good source of calcium.  Most brands vary in their calcium content.  But the fact remains that the calcium in mineral water is well absorbed.  Drinking a glass of carrot (5nos) + spinach (50 gm leaves) juice can also be a good alternative to milk as a source of calcium.  Most pulses like rajhma, channa, black dal have high calcium content.  White sesame seeds are another good source.  Eat about 2-4 tablespoons daily if you are not a dairy – fan.

But remember that health benefits, which can be derived from minor changes in eating pattern, will only be effective, if you follow them as a part of your daily routine. In other words, it requires a change in lifestyle and eating habits if you want to improve your health with dietary changes. Weight loss is of prime – importance to anyone suffering from high blood pressure. That coupled with increasing intaking of fruit & vegetables & fish and ensuring sufficient calcium intake; avoiding excessive salt & alcohol will help you tremendously in achieving your result.

Natural Stress Busters

Chamomile Tea

This a herb which helps bring about relaxation and promotes sound sleep.  If you find that your life has been a bit hectic and you find yourself all knotted up like a bundle of nerves, you can take a cup of chamomile tea to put yourself at ease.  Due to its ability to induce relaxation, it may help to reduce the effects of stress. Chamomile tea should be best taken at bedtime.  About 1-2 cups in the night are sufficient to wash away the days stress and induce sleep.

Green Tea

Green tea is particularly rich in polyphenols. These are active agents against cancer, heart disease.  They protect the body against stress.  It would be worthwhile to switch to drinking green tea instead of regular black tea.

Vitamin C

There is more concentration of Vitamin C in the brain tissue than in any other tissue in the body.  It is a powerful antioxidant.  During stress, more of it is used up.  Therefore, those under stress should consume anywhere between 500 to 1000 mg daily.

Yoga and Meditation

Meditation helps combat stress by allowing the mind to accumulate energy in silence.  When we stop our mental chattering we can become more centred and generate a lot of positive energy.  Pranayam that is simple breathing exercises and yoga have been proved very beneficial in combating all forms of stress. Pranayam helps to promote controlled breathing and brings about balance in the body.

health

July 16, 2017

Apart from boosting your memory, almonds can provide us with many more benefits. Here are 5 perfectly healthy reasons to add more almonds to your diet.

Brain game

Rich in two vital brain nutrients, riboflavin, and L- carnitine, almonds boost the activities in your brain.  It helps your memory to remember things and also improves intellect.

Weight loss

Almonds make you feel fuller for a longer time since it is infused with mono-saturated fats and dietary fiber. It is a perfect substitute for snacks that will only provide you with health benefits every time you binge on it.

Good skin

Massaging your skin with almond oil not only makes it clear but smooth and soft. It also improves the complexion of the skin and adds to your beauty.

Manage blood sugar

Almonds come with a high content of healthy fats, fiber, and protein. They are low in carbs and are perfect for people who are suffering from diabetes or desperately want to lose weight.

Rich in antioxidants

Almonds help to fight ageing since they contain antioxidants that prevent your skin from oxidative damage while helping you lose weight and become fitter.

health

July 15, 2017

High levels of cholesterol are related to intake of processed foods, sedentary life style, nutrient deficiencies and stress. Many people think that cholesterol in the diet is directly responsible for cholesterol in the blood. So all they have to do is to cut out high – cholesterol foods and their blood cholesterol will become normal. However, this is a common misconception.

The goodcholesterol lifestyle

Merely cutting down on dietary cholesterol will have very little, almost an insignificant effect on blood cholesterol. Relying on a low cholesterol diet to lower blood cholesterol probably won’t work for most people. When the body is fed with high cholesterol foods like eggs, red meat, high fat dairy products, the excess cholesterol is metabolized and excreted leaving blood levels unchanged.

Further more, the liver compensates for the excess intake of cholesterol by reducing its own production so that the blood levels of cholesterol do not rise. All this happens if the person is leading a healthy life style, consuming a lot of antioxidants in the form of fruits and vegetables; eating whole food in the form of whole grain cereals, whole grain pulses & avoiding processed & refined foods in addition to exercising. All these factors insulate him from mishandling dietary cholesterol.

The bad cholesterol lifestyle

On the other hand if he is living a life of stress and eating the regular fast-food fare as well as a diet rich in cholesterolnamely eggs, red meat and saturated fat in animal foods, then his body metabolises dietary cholesterol differently.

The liver then, does not act as a safeguard, instead it allows the excess dietary cholesterol to enter the blood stream and subsequently stores it in the blood vessels and coronary arteries. Such people get affected by cholesterol rich foods ad benefit from reducing their dietary cholesterol intake. This only justifies the phrase one mans food is another mans poison.

Food & Cholesterol

Whatever be the reason of raising blood cholesterol, the answer is quite simple. When you increase your intake of soluble fibre it helps bring down the blood cholesterol dramatically.

Known your Fiber

A point to note here is that fibre occurs exclusively in plant food. Animal foods like chicken, fish, meat, beef, cheese, eggs, milk have little or no fibre to boast of. Fresh, raw fruits and vegetables especially the way we do it in Indain cooking (soggy and overcooked) destroys much fibre. Juices have little or no fibre.

Similarly unrefined grain products like dhalia (broken wheat), whole wheat flour, wheat puffs, Brown Rice, Jowar & Bajra flour, whole dals like channa, rajhma, chowli, beans, black dal etc. high in fibre. Breads and biscuits high in fibre will list ‘whole wheat flour’ and not just wheat flour, as their chief ingredient on the label.

Wheat bran is one of the highest fibre foods known because its fibre content is about 50%. There is no doubt that a diet rich in soluble fibre can lower blood cholesterol, blood pressure & prevent strokes as well as heart attacks. Soluble fibre is found in Oat bran, fruits and vegetables. It has a powerful impact on the body’s metabolism of sugar and fats.

So how much fibre should you eat? It has been seen that in most Asian countries incidence of heart disease and diabetes is low. People in these countries consume anywhere between 40-60gms. of fibre per day. But an intake of 40-45gms of fibre is recommended to prevent heart disease. In the metros however the diet pattern is similar to the western countries hence, incidence of heart disease is more in the metros.

The fiber – rich diet

To increase the fiber content of your diet and thereby reduce cholesterol levels all you have to do is:

Switch to this	Instead of this
1.    Unpeeled fruits and vegetables	1.    Peeled fruits and vegetables
2.    Whole wheat bread (please note whole wheat bread is not the same as brown bread).	2.    White bread
3.    Fresh fruits	3.    Fruit juices
4.    Brown Rice or Wild Rice	4.    Polished white rice
5.    Oat Bran	5.    Instant Oatmeal
6.    Whole grain dals like channa & rajhma, black dal chowli, green mung.	6.    Animal protein
7.    Whole wheat bread.	7.    White flour (maida)
8.    Popped corn and puffed wheat	8.    Potato chips & fried sev
9.    Snack on high fibre biscuits like those made from millets or bran or soya bean or whole wheat flour.	9.    Maida biscuits, where the label reads as ‘wheat flour’ as their main ingredients.

In the table shown above, are a few ways you can cut down on bad cholesterol and increase your good cholesterol levels, by simply making the above food swaps.

health

July 14, 2017

Before going on that crash diet, you should be aware of what it could do to your body. Read on to know more about the pros and cons of crash dieting.

We all love faster results, especially if its got to do with weight loss. We think crash dieting is one of the ways through which we can shed pounds much faster. However, before you think of getting on this diet, it is worthwhile to analyze the pros and cons of a crash diet.

The pros:

Faster results

The only thing that you benefit from a crash diet is that it makes you lose your weight faster. The results are visible in just a few days!

Short-term

Unlike other diets, a crash diet is a short-term diet where the results are faster and you accomplish your goals early.

The cons:

Too restrictive

One of the most important problems with the crash diet is that it is very restrictive. While other diets are a good combination of proteins, nutrients, and other vital minerals, crash dieting abstains you from eating any calories, which often leads you, literally to starvation. This is not a good idea if you are looking to lose weight and gain heat.

Difficult to follow

What makes crash dieting very difficult to follow is the fact that you have to leave a lot of things that you really love. There could be times that you are really craving for something but your diet will keep you away from it, even if your body needs it. These things are very different for people who follow a regular diet.

Faster weight gain

Once you lose your weight, the tendency of gaining weight is much faster. This is the major problem with a crash diet. You are tempted to get back to junk foods that you have been avoiding while on a crash diet.

Deprived of all the right nutrients

Crash diets often limit you to very few options of eating, which clearly impact the nutrient intake of your body. You need constant nutrient replenishment to keep you going on a daily basis.

health news

July 12, 2017

If crazy diets, protein shakes, and intense gym workouts aren’t your things, then you should definitely try out these 5 easy and effective weight loss tips.

The idea of diet

If you feel diet is something that is beyond your goal, then avoid going on one. Rather than going on a diet, plan on eating healthy, coupled with a proper workout or any other physical activities.

It’s 9 o’clock

Avoid eating anything beyond 9 p.m. especially when it comes to carbohydrates or heavy meals. On days when you are late from work, try and stick to light meal options like soups and salads. If you still feel hungry, grab a glass of low-fat milk.

Spice it up

Are you one of those who always look for ways to enhance the flavor of their food? Do it with the right amount of spices rather than loading your food with calorie-laden sauces and dips. Spices and chilies are known to speed up your metabolism and burn your fat.

Goodbye alcohol

The most essential thing that you need to do to lose weight is to give up alcohol. In case your love for alcohol is greater than your urge to follow a diet, then you can occasionally have a glass of wine.

Be Healthy-Wise

If it’s somebody’s birthday, anniversary or farewell, or even if it’s your cheat day, don’t forget to be smart while ordering your food. Rather than calling for a yummy biryani or cheesy burgers, call for a chicken skewer or order a thin crust Hawaiian pizza instead.

health

July 11, 2017

High cholesterol is one of the major worries of most people. Most adults have higher than recommended cholesterol levels. We do not usually worry too much about heart diseases until we are middle aged. But adults as young as 20 also need to watch cholesterol because high levels of LDL or bad cholesterol at a young age are more likely to cause the development of heart disease in the later years of life.

Eat to Lower Cholesterol 

By eating healthy foods we can reduce the risk of developing heart disease and improve our health, without resorting to medicines. Though we cannot change our genes – a contributing factor to high cholesterol, we can definitely change our diets. Food significantly affects the cholesterol levels. Following are the top 3 foods which help lower high cholesterol:

Oats

This food can reduce total cholesterol & LDL cholesterol. Oatmeal and oat bran are important sources of dietary fiber, and they contain a mix of soluble and insoluble fibers. The active ingredient in oats is beta-glucans which lowers blood cholesterol.  An intake of 40 grams of oat bran or 60 grams of oatmeal a day can bring about a 5% reduction in serum cholesterol This amount contains 3 grams of Beta glucan which helps to reduce cholesterol.

So begin your day with a bowl of hot oatmeal in the morning topped with nuts and fruits. It makes a filling and healthy breakfast. Ground oatmeal can also be added to soups or oat bran can also be mixed with wheat flour & made into chapattis.

Fish

Oily fish such as salmon, tuna, sardines, and mackerel help reduce triglycerides, reduce blood pressure and decrease the risk of blood clots. Around two servings of oily fish per week are recommended. Omega-3 fatty acids present in fish lower triglyceride levels and raise good cholesterol levels in the body. The way fish is prepared also makes a big difference in blood cholesterol levels. Bake or grill the fish to avoid eating unhealthy fats. If you do not eat fish, get your omega-3 fatty acids from flaxseeds or canola oil.  Fish oil supplements are an alternative way of getting Omega-3 fatty acids.

Soya

The cholesterol-lowering effect of soy is well documented. Consuming at least 25 grams of soybean helps reduce total cholesterol, LDL (bad) cholesterol & triglycerides with a small increase in HDL (good)cholesterol.  Soybeans have low glycemic index, and they help lower insulin levels & normalize blood sugar, which in turn helps prevent weight gain & reduces cholesterol level.

However, in addition to these dietary modifications, it is also important to bring about a few lifestyle changes to keep your cholesterol levels under check.

Exercise

Exercising adequately and regularly helps reduce triglycerides levels. Exercise stimulates the enzymes in the muscle and liver, which converts cholesterol to other forms of HDL or good cholesterol. Exercise has many benefits in addition to lowering cholesterol.

• It strengthens the heart
• It strengthens bones & muscles
• It aids weight loss

Remember, there is no need to do strenuous exercises. Activities such as walking, swimming, yoga, bicycling, jogging, or aerobics can be included in a daily regime. If you have time constraints, just walk three times a week for 1 hour or 6 times a week for half an hour.

Quit smoking

Quitting smoking improves HDL cholesterol level and reduces blood pressure. Smoking is addictive and linked to many types of cancer and heart diseases. Following are the effects of smoking on cholesterol:

Increase in bad cholesterol or LDL

Bad cholesterol gets deposited in the walls of the arteries. This buildup of cholesterol is known as plaque formation. It blocks the blood flow to the arteries and is the main culprit of heart diseases. Smoking elevates the LDL, bad cholesterol and adds to the risk of heart disease.

Decrease in good cholesterol or HDL

HDL or good cholesterol moves the bad cholesterol away from the arteries to the liver, from where it is eliminated from the body. Smoking, however, decreases this HDL cholesterol in the body, thus increasing the risk of heart disease.

There is an immediate drop in bad cholesterol and increase good cholesterol, on quitting smoking, leading to better health and safeguarding against heart diseases.

Losing Weight

Losing weight is not only important for lowering cholesterol but is an important part of improving overall health. Here are some tips:

• Eat 5-6 small meals in the day
• Switch to whole grains – whole wheat bread, brown rice and reduce refined carbs such as sugar and white flour
• Avoid fatty meats, full-fat cheese and dairy, butter and cream
• Add heart-healthy foods like vegetables, olive oil, nuts, oats, barley to your diet
• Protect your heart with daily exercise
• Drink green tea
• Manage stress with yoga, meditation, music and catching up with your hobbies

High cholesterol increases your risk of heart diseases. You can reduce cholesterol either with medication or with a change of eating habits & some lifestyle changes. You can try these three healthy foods & lifestyle changes as suggested above even if you are already taking medications –  as these changes will improve their cholesterol-lowering effect.

health

July 10, 2017