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8 Effective Ways to Help Lower Cholesterol Naturally
These natural ways to lower cholesterol will help keep your heart healthy.
1. Eat soluble fiber
Fiber is of two types. Soluble and insoluble. Both are an essential part of a healthy diet. But soluble fiber, found in high-fiber foods, such as whole grains, fruits, vegetables, seeds, and legumes, can lower cholesterol by 5 to 10 percent.
2. Eat unsaturated fats
Limit your consumption of saturated fats as they increase the level of bad cholesterol in the blood. In addition, you should increase your intake of monounsaturated and polyunsaturated fats. Unsaturated fats from foods like fatty fish, olive oil, vegetables, nuts and seeds are much better for the heart.
3. Choose foods containing plant sterols
Plant sterols (also known as phytosterols) are found in foods such as whole grains, fruits, vegetables, vegetable oils, nuts, and legumes. "They directly block cholesterol absorption," explains Dr. Tewksbury.
4. Add spices to flavor dishes
Sprinkle cinnamon powder in coffee or add garlic powder to a bowl of oats can improve your cholesterol. "Consuming certain spices, such as cinnamon and garlic, can help lower cholesterol," says Tewksbury.
Garlic has the ability to regulate slightly elevated cholesterol levels, while cinnamaldehyde, a component found in cinnamon, improves lipid and glucose metabolism.
5. Plant-based diet
Replacing animal proteins (such as meat and poultry) with plant proteins (such as tofu, beans and quinoa) may reduce the risk of plaque buildup in the arteries, a precursor to cardiovascular disease. .
6. Exercise
A large number of studies show that exercise reduces unhealthy fats circulating in your blood - including triglycerides. “Cholesterol and fat provide fuel for the body,” says Dr. Chokshi. Exercise increases the body's energy expenditure and, therefore, burns more fat."
7. Lose weight
If you are overweight or obese, lose weight. Even a little weight loss will help you achieve lower cholesterol levels and reduce your risk of diabetes and heart disease.
8. Quit smoking
Smoking makes cholesterol stick more tightly, causing it to stick to artery walls, causing blockages, impeding blood flow and possibly leading to heart problems. So. Quitting smoking can make a big difference.
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Want to Live A Long Life. Don't Forget This Food !
There is a lot of evidence that the food you eat can determine your longevity.
According to researcher Dan Buettner, an international explorer, member of the National Geographic Society, of the 10 foods that help longevity, almost half belong to the legume family.
Lentils, soybeans, peanuts, chickpeas and black beans are the top foods to consume.
Researcher Buettner discovered after starting to uncover important secrets to prolonging life.
His research spans the entire Blue Zone, which boasts some of the longest living people.
He discovered that beans are the secret to long life of people in Sardinia (Italy), California (USA) and Costa Rica (South America).
Sardinian centenarians pair beans and chickpeas with tomatoes, milk thistle tea, and wine, while Californians tend to pair beans with salmon and avocado.
In Costa Rica, the consumption of beans is very common, especially in the Nicoya Peninsula, where the life expectancy of the people is far superior to all else.
"The big secret of the Nicoya diet is the trio: beans, corn, and pumpkin."
His book, which presents the foods most widely consumed in these regions, notes that they ate mainly plants, especially beans.
What sets people's lives apart from other places, he writes, is the focus on potatoes, goat's milk, honey, legumes - especially chickpeas, white beans and lentils, green vegetables, some fruit and some fish.
These findings were confirmed in a study conducted in people over the age of 70, which found that for every 2 tablespoons of beans consumed, the risk of death was reduced by 8%.
Beans contain complex carbohydrates that can boost immune defenses.
Beans provide beneficial bacteria for the intestines, which aid in the digestive process and prevent harmful bacteria.
Beans are also high in protein, which is important for maintaining and repairing the body.
Plant proteins found in beans, lentils, and chickpeas can also help stabilize blood sugar and curb cravings.
They are also a good source of antioxidants, with dark beans in particular having higher concentrations.
Some studies have found that black bean pods contain 40 times more antioxidants than white bean pods.
Many of these nutritional compounds have been shown to reduce the risk of cardiovascular complications such as heart attack.
Protecting your heart and eating enough fiber and protein are ways to prolong your life.
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10 Causes Of Nosebleeds In Adults
According to a 2005 study, nosebleeds account for 1 in 200 emergency room visits in the United States. Children and adults over the age of 65 are susceptible to nosebleeds.
1. Stress and anxiety.
One of the risk factors for nosebleeds in adults is chronic stress and anxiety. The Anxiety and Depression Association of America (ADAA) estimates that more than 40 million adults in the United States have an anxiety disorder. These are also the people who are more at risk for chronic nosebleeds, recurrent bleeding or sudden bleeding. There is a lot of evidence indicating that stress and anxiety are among the causes of nosebleeds in adults.
2. Headache.
Tension headaches can lead to or be accompanied by nosebleeds.
3. Nose picking or blowing hard.
Some people tend to pick their nose or blow their nose frequently when feeling stressed or anxious, and the same thing can cause nosebleeds.
4. Hypertension.
High blood pressure is not only seen as a trigger for nosebleeds, but also causes more blood to flow out each time. In addition, some medications for high blood pressure also contain blood-thinning ingredients that make nosebleeds even more difficult to control.
5. Diet.
Certain foods in the diet can also cause nosebleeds, such as very spicy foods, alcohol, chocolate, and citrus fruits.
6. Weather.
Nosebleeds in adults also often appear on days when the weather changes suddenly, too hot or too cold, especially in the dry winter.
7. Drug use.
If you ingest cocaine or other drugs by breathing them in through your nose, it can cause the blood vessels in your nasal passages to burst, leading to frequent nosebleeds.
8. Chemical Irritants.
If you are exposed to chemical irritants - such as cigarette smoke, sulfuric acid, ammonia, gasoline - at work or elsewhere, it can lead to frequent and recurrent nosebleeds.
9. Blood clotting disorder.
Inherited blood clotting disorders, such as hemophilia and hemorrhagic vasodilatation, can cause recurrent nosebleeds.
10. Medicines.
If you're taking medicine that thins the blood or acts as an anticoagulant — such as aspirin, clopidogrel (Plavix), or warfarin (Coumadin) — nosebleeds may be more difficult to stop.
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