10 Easy Ways To Lower Cholesterol

You can lower your blood cholesterol levels through a healthy diet and regular exercise. High cholesterol levels in our blood can lead to heart diseases such as coronary artery disease, artery disease, and stroke. There are two types of fat: saturated fatty acids and unsaturated fatty acids. Saturated fatty acids increase blood cholesterol levels. Eating unsaturated fats instead of saturated fats can lower your cholesterol.

10 easy ways to lower cholesterol:

 Add fish to your diet: Eating fatty fish helps keep your heart healthy and prevents heart disease thanks to the omega-3 fatty acids. Lowers blood pressure and controls the risk of blood clots by lowering LDL cholesterol. People who are already affected by heart attack, heart disease, fish oil, and omega-3 fatty acids can prevent sudden death. Omega-3 fatty acids are found in abundance in salmon, tuna, mackerel, sardines, and halibut. consuming fish twice a week is very desirable. To avoid unhealthy fats one should take baked or grilled fish.

Fiber: Fiber (complex carbohydrates and fiber) is found in so many foods, including beans, fruits, vegetables, oatmeal, brown rice, and wheat bread. These are rich sources of fiber that help reduce cholesterol (LDL) in the body by about 5%.

Physical Activity: Get 150 minutes of physical activity each week. To achieve this, you need to contribute 30 minutes every day. No matter where you are, you should do some exercise that will greatly help you stay healthy and reduce low-density lipoprotein (LDL). .

Avoid palm oil and coconut oil: Both oils are high in saturated fat and can increase bad cholesterol, which is not good for your heart health. Instead of these oils, choose peanut oil, sunflower oil, olive oil, corn oil, or soybean oil.

Green Tea: Tea is rich in antioxidants that lower LDL cholesterol, which causes plaque on artery walls. It also relaxes blood vessels and prevents blood clots. Tea also lowers your blood pressure. You can take it either with ice or hot.

Eat nuts: Walnuts, almonds, and other nuts can help lower blood cholesterol levels. Walnuts are rich in polyunsaturated fatty acids that keep blood vessels clean and healthy. Eating a handful of nuts, such as peanuts, hazelnuts, almonds, and pistachios, can reduce your risk of heart attack. Make sure the nuts are not coated with salt. All nuts are high in cholesterol. So watch your weight gain and replace saturated fats like cheese and meat in your salads with nuts (almonds, pistachios, walnuts).

Avoid trans fats: According to the Food and Drug Administration, trans fat foods increase LDL and lower HDL (heart-healthy high-density lipoprotein). trans fat.

Reduce your salt intake: High blood pressure (hypertension) is a major cause of cardiovascular diseases such as strokes, heart attacks, and blood clots. Be aware of high salt concentrations in processed foods. If you consume more than 2500 mg of salt, you will gain weight and retain water.

Read labels carefully: When buying processed foods at the supermarket, you should pay attention to the ingredients. First, avoid ingredients that contain meat fat, palm or coconut oil, cream, solids, whole milk, hydrogenated fats, etc.

Be careful with snacks: Instead of high-fat snacks, baked goods like potato chips, french fries, and candy bars, choose homemade low-fat snacks like popcorn, carrots, dried fruit, fresh vegetable salads, and fruits. etc

Top 10 Health Benefits Of Turmeric

Turmeric is a powerful medicine used by Indian and Chinese system of medicine as an anti-inflammatory agent to treat various conditions such as jaundice,toothaches,bloody urine menstrual difficulties,chest pain etc...Turmeric has wide range of antioxidant ,antiviral,antibacterial,anti fungal,anticarcinogenic,antimutangenic and anti inflammatory properties. It is also a truck load of healthy nutrients such as dietary fiber,vitamin C,E,K, sodium,potassium,calcium, copper,iron,magnesium and zinc. 

Top 10 Health Benefits Of Turmeric:

 Cancer Prevention: According to researches some active components present in the turmeric helps to protect against radiation induced tumors.It can also prevent prostate cancer by destroying cancer cells and stop the growth of existing prostate cancer.

Speeds Up The Healing Process Of Boils: Application of turmeric powder on boils speeds up the healing process.In the case of fresh boils a few dry roots of turmeric are roasted,the ashes dissolved in a cupful of water, and then applied over affected portion.This solution enables the boils to ripen and burst.

Bronchitis: Bronchitis refers to the inflammation of the mucus membrane lining the bronchial tubes within the lungs.Half a teaspoon of turmeric powder should be administrated with a half glass of milk 2 or 3 times daily.It acts best when taken on a empty stomach. Colds and sore throats: Turmeric is an effective treatment for colds and sore throats. Mix half a teaspoon of fresh turmeric powder with 30ml of warm milk and inhale once or twice a day. Increases nasal discharge and immediately relieves symptoms.

Strengthens the immune system: The substances present in turmeric help stimulate the body's immune system. It has antibacterial, antifungal, anti-inflammatory, and antiviral effects and contributes to immune system health.

Diarrhea: Turmeric has been shown to be effective in treating diarrhea. It is a useful intestinal disinfectant and also a stomach stimulant and tonic.

Liver detoxifier: 1 teaspoon of turmeric powder should be mixed with 1 cup of warm milk and taken 3 times a day. Prevents complications caused by influenza and activates the liver, which slows down during attacks.

Prevents Alzheimer's disease: Removes plaque buildup in the brain and improves oxygen flow.

Treats obesity: Consuming 1 tablespoon of turmeric after meals helps in treating obesity and weight loss. It has properties that promote bile flow. Heals wounds and skin conditions: Sprinkling turmeric powder on cuts and burns will speed up the healing process. It also helps repair damaged skin and treat psoriasis and other skin diseases.

Top 10 Fast Weight Loss Tips

Its not difficult at all to lose your body fat. While you perform daily physical activities, your food choices and daily activities can leave fat in certain areas such as your waist, thighs, hips, and armpits. 

 If you choose the right diet when you're trying to lose a few extra pounds, protein-rich foods can help reduce water retention in your body and boost your metabolism. It also improves digestion and can prevent burns. We recommend some tips that will help you reduce body fat and increase your metabolism.

10 tips to lose weight quickly:

Walk to combat stress: If you're feeling under pressure, take a walk to clear your head. It helps you organize your ideas and relieve tension. If you walk briskly, it counts as a daily activity and helps you burn more calories.

Reduce salt: To maintain healthy blood pressure, stop using salt in your diet, add salt when cooking, or use less or less salt. You'll get used to it in no time. Also, you need to be careful as processed foods contain a lot of salt, and consuming more than 2,500 mg of salt can lead to weight gain and water retention.

 Lime juice and honey: Lime juice and honey is one of the most famous and effective remedies for treating obesity. Adding one teaspoon of honey to half a glass of lime juice (warm water) and consuming it regularly will help you burn more fat in a short time.

Reduce saturated fat: Making small changes to your diet can have a positive impact on your health and help you burn more calories. It is better to choose semi-skimmed meat and eat it grilled rather than fried. The amount of oil will be higher than for grilled foods.

Fiber and antioxidants in fruits: Apples, pears, oranges, and grapes are rich in soluble fiber that helps lower cholesterol and body fat quickly. Antioxidants in fruits protect LDL (low-density lipoprotein) from damage. When cholesterol is damaged, sticky plaque forms and also increases the risk of heart disease. Fruits rich in antioxidants include blueberries, cranberries, grapes, and pomegranate juice. Carrots also help lower cholesterol levels in the blood vessels.

Drink lots of water: Drinking lots of water is good for your health and can also help you lose fat. It is recommended to consume 6-8 cups per day to burn more calories.

Sleep well: Adequate sleep is very helpful in burning fat quickly and easily. Lack of sleep changes hormone production, which can lead to belly fat. This can nullify your entire fat burning efforts.

Avoid carbonated drinks: Carbonated drinks are considered weight-gaining drinks. They can make you fat and cause type II diabetes. Replacing 2 bottles of soda with 2 bottles of water will ensure you lose 1 pound each week.

Walking up the stairs: When an average person walks up the stairs he can burn 9 calories per minute. Walk up the stairs for 5 minutes every day and avoid elevators. You can burn more than 300 calories in a week.

                                              

Best exercises for 6-pack abs

Everyone wants a flat stomach, and teenagers especially are very interested in six-pack abs. We will suggest you the best exercises to get six pack abs in a short period of time.

Best exercises for 6-pack abs:

 Abdominal cramps: Lie down on the floor. Place your hands on back side of your head. Keep your feet firmly on the ground. Turn your face toward the ceiling and lift your shoulders and upper back off the floor. While exhaling, straighten your body as much as possible, hold for a moment, then inhale and return to the starting position.

Rolling Plank: Get into a position on your knees and elbows. Place your feet on your toes and raise your knees. This is a plank pose, where you hold still for 30 to 45 seconds. Next, try moving back and forth (rolling plank).

Twisted crunches: Lie flat on the floor and place your hands behind your head. Lift the torso of your right leg toward the floor and move your right shoulder toward your left torso on the floor.

Lie down and raise your legs: Lie down on the floor. As you exhale, lift your feet off the floor and stretch the soles of your feet toward the ceiling, focusing on lifting your hips off the floor. Inhale and back up to the starting position.

Vertical Leg Curl: Lie on your back with your ankles crossed and your legs extended upwards. Try touching your toes with your hands, as shown in the image below.

Standing side bends: Standing side bends are one of the most powerful exercises to stretch your body and reduce waist and belly fat. Stand perpendicular to the floor and turn left and right. Try to hold the position for at least 15 seconds on each side.

Yoga ball: Pick up a yoga ball, lean back in your chair with both hands, place your feet on the ball, and do some stretches or crunches to burn belly fat. Crunches are a variety of ways to strengthen your abdominal muscles and reduce belly fat.

Top 10 Best Antioxidant Rich foods

Top 10 Best Antioxidant Rich foods:

Berries: Berries are loaded with complete of fiber which makes you devour much less and works as antioxidant which protects your frame from irritation and organ damage.All culmination and greens have antioxidants however berries have greater first-class resources.diet C is one of the first-class antioxidant determined in berries.It improves mind electricity and combat towards most cancers.

Broccoli: Kids flip up their faces at this inexperienced greens,however adults upload greater to their plates.Broccoli consists of pytho chemical substances and truck load of antioxidants.which allows to lessen the danger of  age associated dryness and might assist in decrease your ldl cholesterol and danger of most cancers.Broccoli additionally wealthy in diet C, E,k,B and the minerals calcium iron and potassium.It preserve your eyes healthful and forestalls macular degeneration(main purpose of blindness in people). and building up the sturdy bones.

Black beans: Black beans are wealthy in nutritional fiber and antioxidant residences.which could controls the LDL ldl cholesterol in blood move and additionally allows in excrete it from the frame to low down your ldl cholesterol.

Tomatoes: Their deep purple colour offers the  maximum crucial nutrient lycopene.Tomatoe have most cancers combating residences and herbal antiseptic gets rid of blackheads & white heads.It additionally full of Vitamin C it's miles an effective antioxidant protects you from coronary heart diseases.

Pinto Beans: Generally beans are free from saturated fat or cholesterol.It is also a good source of protein,fiber,iron, folic acid.It helps to prevent so many side effects and additionally helps to control diabetes,high blood pressure and cut the risk of cardiovascular diseases. 

Sweet potatoes: Both red potato and sweet potato are rich source of antioxidants.It works as first line fortress against bacteria and viruses.For a healthy and strong skin you need vitamin A which is known to play a very important role in connective tissue which is a key component of skin

 Oats and barley: These grains contain a type of fiber called beta-glucan with antimicrobial and antioxidant.By eating these grains boosts immune system,quick wound healing and may help as antibiotics.In animals eating these grains they are less affected by anthrax,influenza,herpes etc....

Onions: Onions provide high levels of quercetin,an antioxidant of the flavonoid and important anti-inflammatory.Inflammation is a factor causing many age related conditions and loss of skin elasticity. 

Artichokes: Artichokes are rich source of antioxidant properties.It contains vitamin C, folate and fiber.Artichokes are low in calories and sodium.

Plums: Plums are known for their antioxidant properties. These can help resolve mild age-related macular degeneration and physical problems. Prunes are also a good source of dietary fiber.

The 5 Yoga Poses You Should Do Every Morning

Yoga is a natural way to boost your metabolism. One should do yoga at-least four times in 7 days. Helps reduce stress and stay healthy (active and increases metabolism). 

Best Yoga exercises you should do every morning:

 Cobra Pose: Lie flat on the floor with your chest facing down. Keeping your hands on the floor, raise your torso like a cobra. Leave it on for 20-25 seconds. Cobra pose is one of the most powerful exercises for stretching the upper body.

                                   

Half Moon Lunge: Half Moon Lunge increases your heart rate and increases your body's metabolism. This will significantly stretch your hips and strengthen your legs.

Bridge Pose: In this pose, raise your chest to your chin. This pose massages the thyroid, hormones that stimulate metabolism. This pose allows you to burn more calories. 

Simple Spinal Twist: This is a great (amazing) pose that is beneficial for your digestive system. Helps in weight loss.

Bow Pose: This is also a backbend exercise, but like Bow Pose, it strengthens both your front and back muscles. The muscles in the front are also stretched and the back is strengthened. Helps control anxiety, mild back pain, and fatigue.

Exercises To Increase height

Most folks need to develop top,however few folks realize the strategies to growth weight.At the age of  26-28 additionally you could growth your top with the aid of using doing a little sporting activities which could produce extra human boom hormones.I recommend you a few herbal and easy sporting activities to help you to growth your top.These sporting activities will paintings on each top and decrease a part of your frame.You need to comply with specific time desk for higher results.You need to go away hole approximately 43-forty eight hours for each consultation of those sporting activities for higher result.

Skipping: Skipping is one of the famous exercising which could growth your top.By leaping it will increase the blood deliver and additionally it makes your lengthy bones extra movement and facilitates to growth period and mass.

Vertical placing: Vertical placing could be very smooth to do however it's miles the maximum effective exercising to be able to facilitates to growth your top gradually.It facilitates withinside the extension of backbone with the aid of using extends the cartilages withinside the vertebra.

Vertical bend: Slightly provide area among your legs then bent down your frame and attempt to contact ground with hands at least.Slowly you could contact the floor together along with your palm.This exercising makes your spinal twine lively and facilitates to develop in period.

Cobra pose: Lie down flat at the ground face your chest down.Lift your higher frame like a cobra with the aid of using preserving your fingers at the ground.Hold on for 20-25 seconds.Cobra pose is one of the maximum effective workout to stretch your higher frame.

Standing for your feet: Put over all frame weight for your feet and stretch your frame as tons as possible.Note maintain your hands up even as doing those try and stretch for 30 - 60 seconds.This workout can growth the blood glide to the decrease a part of the frame and additionally enables withinside the extension of spine.

Lying  manner stretch: Lie down flat at the ground face your chest down.Slowly stretch your legs and arms at a time as a long way as possible.Repeat this 3-four units and at the least keep on for 15-30 seconds.

Standing aspect bend: Standing aspect bend is one of the maximum effective workout to stretch your frame and additionally lessen the waist fat.Stand vertically at the ground and bend aspect with the aid of using aspect at the least try and keep on for 15 seconds every aspect.

Leg kick: It will enables to growth your decrease a part of the frame.Standing vertically at the ground and kick your decrease legs vigorously it's going to works at the cartilages of your knees.This is the maximum effective workout accompanied with the aid of using martial artwork combatants etc..

Ankle weights: This is another exercise that stretches your lower body. Place weights on your ankles and lift them to increase the height of your knee cartilage.

Inversion Table: An inversion table is one of the best pieces of equipment for stretching both the lower and upper parts of your body. This exercise stretches your upper body, thighs, and knee cartilage at the same time.