11 Foods to Increase Your HDL

When you think of cholesterol, you probably think of bad or high cholesterol. There’s also a good type of cholesterol, though, that your body needs.High-density lipoprotein (HDL) is the good kind of cholesterol and the kind you want. Low-density lipoprotein (LDL) is the bad kind of cholesterol and the kind you want to keep in check.

Keep reading to learn more about HDL and what foods you should be eating to raise your HDL levels.

What Is HDL?

HDL is like a vacuum cleaner or snowplow for cholesterol in the body. When it’s at healthy levels in your blood, it removes extra cholesterol and plaque buildup in your arteries and then sends it to your liver. Your liver expels it from your body. Ultimately, this will help reduce your risk of heart disease, heart attack, and stroke.

What are good HDL levels?

The American Heart Association recommends getting a cholesterol blood test by age 20. It’s a good idea to talk to your doctor about getting one sooner if you’re at risk for heart conditions or you’re overweight or obese.

An ideal HDL level is 60 milligrams/deciliter (mg/dL) or above. Your HDL is considered low if it’s below 40 mg/dL. You should aim to have HDL levels between 40 and 60 mg/dL.

A bagel with cream cheese for breakfast, a piece of fried chicken for lunch, a steak in sautéed in butter for dinner, and a bowl of ice cream at night are not ideal for your cholesterol. These are sources of saturated and trans fat, and they can increase your LDL levels.

Just as some foods can raise your bad cholesterol, certain foods can raise your good cholesterol, too. Start incorporating these HDL-friendly foods into your daily diet:

1. Olive oil

The type of heart-healthy fat found in olives and olive oil can increase your HDL and lower the inflammatory impact of LDL cholesterol on your body.

Swap extra-virgin olive oil for all your other oils and fats when cooking at low temperatures, as extra virgin olive oil breaks down at high temperatures. Use the oil in salad dressings, sauces, and to flavor foods once they’re cooked. Sprinkle chopped olives on salads or add them to soups, like this Sicilian Fish Soup. Just be sure to use this food in moderation because it’s high in calories too.

2. Beans and legumes

Like whole grains, beans and legumes are a great source of soluble fiber. Reach for black beans, black-eyed peas, kidney beans, navy beans, lentils, and others. Canned beans contain about half as much folate as cooked dry beans. Folate is an important B-vitamin that’s healthy for your heart.

Beans and legumes are great in side dishes, like in this Cajun Corn and Beans salad, or in soup, like thisItalian Style White Bean and Kale Soup. You can also whip up this Spicy Black Bean Chili during the week for an easy, family-friendly dinner.

3. Whole grains

Whole grains, including bran, cereals, and brown or wild rice may give your HDL levels a boost. That’s because they contain fiber, specifically soluble fiber.

Have at least two servings of whole grains per day. That could be as simple as a comforting bowl ofoatmeal for breakfast, 100 percent whole-grain bread at lunch, and a side of brown rice at dinner.

4. High-fiber fruit

Fruits with a lot of fiber, such as prunes, apples, and pears, can boost your HDL levels and lower your LDL levels. Slice them up and stir them into cereal or oatmeal, or throw them into your blender and create a delicious smoothie. They’re just as great plain, too, either as a mid-afternoon snack or a treat after dinner.

5. Fatty fish

Omega-3 fatty acids, which are found in fish, can lower your LDL and increase your HDL. Look for fattier options, such as salmon, mackerel, albacore tuna, sardines, and rainbow trout.

Aim for two servings of fish per week. If you don’t like fish or can’t eat enough fish to fulfill your omega-3 goals, ask your doctor about fish oil or krill oil supplements. These over-the-counter supplements can deliver more than 1,000 mg of omega-3-rich oil in each pill but still don’t deliver the same benefits as food itself.

6. Flax

Ground flaxseeds and flaxseed oil also contain omega-3 fatty acids. Many vegetarians use flaxseed as a source of omega-3 fatty acids because they’re one of the better plant-based sources of this heart-healthy fat.

Make sure to buy ground flaxseed. Whole flaxseeds are almost impossible for your body to break down, which means they pass through your body largely intact and never leave behind any of their nutrients.

Ground flaxseed can be sprinkled into your morning cereal, oatmeal, salads, dips, or yogurt, or added to baked goods. Flaxseed oil is a welcome addition to salad dressings or smoothies.

7. Nuts

Nuts, including Brazil nuts, almonds, pistachios, peanuts, and others, are filled with heart-healthy fats. They’re also high in fiber and contain a substance called plant sterols. Plant sterols block the absorption of cholesterol in your body.

Eat an ounce or two for a snack or incorporate them into meals. Try this Banana and Walnut Smoothie for a nutritious breakfast, or Sautéed Green Beans and Chopped Almonds for an easy, but elegant side dish. Just remember that if you’re watching your calories, keep your nut portions in check with a measuring cup or scale.

8. Chia

Chia seeds are a good source of plant-based omega-3 fatty acids, fiber, and other healthy nutrients. Adding chia seeds to your diet may help increase HDL levels, lower LDL levels, and decrease blood pressure.

Like flaxseeds, chia seeds are great when added to cereal, oatmeal, dips, salads, yogurt, or smoothies. Unlike flaxseeds, however, chia seeds can develop a somewhat slimy texture when they’re wet due to mucilaginous properties. If that’s a problem for you, consume the chia immediately or try adding chia to your baked goods in place of eggs.

Today, because it’s growing in popularity, chia is available in many food products at the grocery store.

9. Avocado

The food world’s new favorite fruit is also one of the healthiest. Avocados are high in folate, a healthy monounsaturated fat. This type of fat boosts HDL, lowers LDL, and reduces your risk for stroke, heart attack, and heart disease. They’re also filled with fiber, which naturally helps keep cholesterol in check.

Add slices of avocado to salads, soups, chilis, or sandwiches. Guacamole is a great option, too. Just be sure to reach for low-calorie dippers, like carrots, radishes, and tomatoes, instead of high-calorie, high-salt tortilla chips.

10. Soy

An alternative to meat, soy-based products aren’t just for vegetarians. Incorporating this food into your diet is a great way to reduce your meat consumption. When people eat less meat, their LDL levels will most likely decrease and their HDL levels will most likely increase. However, it’s possible that the positive benefit seen between soy and cholesterol levels is the result of eating less meat and eating more heart-healthy food and not because of soy specifically.

Steamed, unsalted edamame makes a great appetizer. This Edamame Spread is a healthier dip option for a party or gathering. Extra-firm tofu grills beautifully, and this Tofu Vegetable Kebab recipe will please even your meat-loving friends.

11. Red wine

Drinking moderate amounts of alcohol, including red wine, has been shown to raise HDL levels. It’s also been shown to lower your risk of heart disease. A moderate amount of alcohol is defined as just one glass per day for women and two glasses per day for men.

However, red wine shouldn’t be consumed if you also have high triglycerides. If you don’t already drink, you shouldn’t start just for the heart-healthy benefits. Talk with your doctor about your drinking habits and whether they put you at an increased risk of any other condition.

Other ways to improve your cholesterol levels

Eating the right foods can help you reduce your bad cholesterol and improve your good cholesterol, but it’s not the only thing you should be doing to reach your desired levels. Here are some steps you can take:

• Get moving. Daily exercise is one of the best natural ways to boost your HDL. If you’re new to exercise, start slow. Aim for 10 to 15 minutes of walking a few times a week. Slowly build up to at least 30 minutes of vigorous walking at least five times per week.

• Shed some pounds. One of the benefits of exercise could be weight loss. Reducing your weight can help raise your HDL and lower your LDL cholesterol levels.

• Analyze your genetics. Sometimes, despite all your efforts, you’ll still struggle with healthy cholesterol levels. Genetics can play a big role in your cholesterol levels, so speak with your doctor about your personal risks and what you can do to overcome them.

• Take care of your digestive system. Emergingresearch is finding that your gut flora or microbiome influences your cholesterol levels and heart disease risk. Adding probiotic-rich foods like yogurt and fermented foods to your daily diet is a good idea.

Talk with your doctor

Before you begin dramatically changing your diet or taking any supplements, you should talk with your doctor and dietitian. Food is an outstanding and all-natural way to deliver more heart-healthy vitamins, minerals, and nutrients to your body. However, certain foods and supplements are off limits because of their possible interactions with medications or prescriptions.

Therefore, before you begin loading up on these foods and supplements to boost your HDL and lower your LDL numbers, talk with your doctor. Together, the two of you can strategize healthy, positive ways for you to get your cholesterol numbers headed in the right direction.

Source: www.healthline.com

Know about Probiotics and Prebiotics.

Two very popular health buzzwords unheard of ten years ago are probiotics and prebiotics. Most of us have associated these two with benefits to our digestion, but we don’t really know much more than that. Fooducate is here to clear up the confusion once and for all.

The short version:

Probiotics are friendly microorganisms inhabiting our digestive tract that aid digestion and may confer additional health benefits.
Prebiotics are non-living, non-digestible carbs that serve as food for Probiotics.
Now the details:

Probiotics are, for the most part, bacteria that reside in our intestinal tract. Other types of probiotics are yeast. Probiotics get into our intestines from foods we eat or supplements. There are many types of probiotics, and each one behaves a bit differently in our gut. Although the term “probiotics” is relatively new, we’ve been ingesting them for thousands of years. Any food that is cultured or fermented has probiotics: yp

Foods with probiotics include:

yogurt, kefir, and buttermilk
aged cheese such as cheddar, Gouda, or Parmesan
sauerkraut, kimchi and other pickled versions of veggies
sourdough bread
miso (fermented barley or soy or rice)
tempeh – fermented soy
kombucha – a fermented tea that is gaining in popularity in the US
beer, wine (yay!)
The health benefits of probiotics are potentially wide and varied, but scientists are only starting to understand the complex symbiosis between the gut, the bacteria, and the rest of our body. Some potential health benefits, aside from keeping us regular, include treatment of diarrhea, reduction of lactose intolerance, improved immune system, lower chances of colon cancer, and reduction of blood pressure and cholesterol.

By the way, when you are sick and take antibiotics, you’re killing off the germs that made you ill, but also the probiotics.

On to prebiotics. Unlike probitoics, these are not alive. Most prebiotics are some form of fiber. Our body does not digest fiber, but the bacteria in our gut, including the probiotics, digest the fiber. Feeding these helpful bacteria keeps them doing what they are supposed to do in order to help our health.

Foods with prebiotics include:

raw chicory root – the top source, with almost 60% fiber
raw Jerusalem artichoke
raw garlic, leeks, and onions
whole wheat
fruits and vegetables
legumes
Since each of us has different bacteria swimming around in her gut, the effects of the consumption of the same exact probiotics and prebiotics may be very different. Experiment with different foods and see what works for you. The best way to consume probiotics and prebiotics is via food, not supplements.

Health Benifits of eating Garlic.

The medicinal properties of garlic have been known and used as part of natural medicine for thousands of years. For one thing, it’s a powerful antibiotic as well as antioxidant, which effectively fights infections and diseases.

The best time to consume this vegetable is first thing in the morning because your stomach is empty and can fully absorb the nutrients in garlic. Advised to chew garlic first thing in the morning, before breakfast, and even before having water (you might need a glass of water to alleviate the burns, especially if you’re taking more than one clove). This regimen has yielded good results.

Garlic is the best natural medicine for hypertension as it keeps blood pressure under control without incurring any side effects.

Moreover, there’s nothing that prevents inflammation better than garlic, which makes this vegetable extremely beneficial for people suffering from arthritis. Eating garlic on an empty stomach effectively reduces symptoms of arthritis and joint pain.

Garlic also prevents infections of various kinds including fungal, HPV and bacterial infections. Eating garlic on a regular daily basis can help you fight off these infections more easily.

In addition, eating a clove of garlic in the morning will improve your immune system function and make you less susceptible to infection and bacteria, which is especially important if you frequently suffer from colds, nasal allergies or other illnesses.

A single clove of garlic contains 5mg calcium, 12mg potassium, and over 100 sulfuric compounds, which makes this vegetable far superior to any pills or supplements.

Last, but not least, garlic improves your lung function and prevents a number of respiratory diseases including pneumonia, bronchitis, congestion, cough etc.

Man Overcomes Diabetes Without Medicine!

In 2011, a man was diagnosed with hypertension and diabetes. As a result, the use of insulin and high blood pressure pills was inevitable.

Man Overcomes Diabetes Without Medicine

However, he gave up Medicine and Started Consuming Raw Fruits and Vegetables and Succeeded in the Fight Against Diabetes!

Here is how the story goes. About four and a half years ago, a man went to a doctor because he was thirsty all the time. He was in quite bit of a shock when his doctor told him that his sugar level has risen up to 29.0 mmol/L and that his pancreas was no longer working. The doctor also told him that he wouldn’t be able to live without insulin.

The man accepted reality and started using insulin regularly and was very physically active. However, as the time passed, more medical problems accumulated.

His triglyceride levels raised up to 16 and his blood pressure was increased up to 150/100, resulting in the use of way to many medications that started damaging his body more than helping it.

Fed up with all that’s going on around him, in 2013, on New Year’s Eve, he decided to look for alternative ways to treat his illness. One night, he turned on the TV and saw an episode of the show “The Edge of Science” in which the main guest was Dr. John Zirdum. According to the show’s episode, Dr. Zirdum consumed only raw foods for 12 years.

The episode intrigued him so much that he decided to try that new method on fighting his disease. So, he bought a blender and was ready to begin a new life.

The first week was very difficult due to all the temptations to try other foods, but his persistence and commitment allowed him to overcome them successfully. As a result, his blood sugar level reduced to 5.0 mmol/L!

It was unbelievable. Due to his new blood sugar level, he did not need the use of insulin anymore as long as he kept on with his new diet. He still used regular checkups and kept insulin as a back up plan in case his blood sugar were about to rise again. However, that never happened and he even lost a few pounds.

With his new diet, he started loosing almost two pounds every day. This allowed him to lose 22 pounds in 25 days. The new diet regime transformed him into a completely new man after just four months. By eating raw food, he was able to remove the insulin from his daily routine, set his blood pressure to 120/60, lower his triglycerides level to 1.4 and lose more than 40 pounds. And most importantly, he didn’t use any medicine at all.

Long term usage of the diet allowed him to experiment with different recipes in order to make tasty raw food combinations. Here is the recipe for his favorite juice:

Ingredients:

• 5 kiwis
• A handful of kale
• 2 bananas
• 2 apples
• Half a liter of water

Put all ingredients in a blender and blend them well. Pour a half a liter of water over the ingredients. Shake well.

Drink half a liter of the juice in the morning and consume the rest of it throughout the day. If you feel hungry, eat fruit regularly. You can make fruit salads, and also add tuna to the mix because vitamin B12 is much needed for the body.

The beauty in all of this is that you will rarely feel hungry, because the brain doesn’t know if the stomach is empty or not. Instead, it receives information from the blood, and the blood contains all the nutrients the body needs.
- See more at: http://www.healthylifebase.com/

Remove Toxins from Your Body And Lose Weight? See Amazing Results in 72 Hours!

You Want to Speed Up Your Metabolism , Remove Toxins from Your Body And Lose Weight ? Try This Simple and Effective Recipe and See Amazing Results in 72 Hours!

After the holidays many of us probably started to eat fatty and sugary foods that bring a lot of toxins into the body. Big amount of food in combination with the toxins make a big damage to your health and the appearance.

In this article we present you a recipe that will help you to lose weight and successfully will remove all toxins from the body.

You will need:

• Juice of ½ lemon
• 1 cup tomato juice
• 2 tablespoons grated ginger
• 2 celery stalks
• Hot pepper or chili powder

How to prepare it?
Mix the lemon juice, tomato juice, ginger and chili powder (or finely chopped hot pepper). We recommend you to pour the drink in tall glasses and garnish with the celery. Eat the stalks while you drink this healthy beverage.

Every day drink 3 glasses of the drink between your meals, for best results. You can keep this drink in refrigerator and drink it every day.

This Super Easy 2 Ingredient Way Will Get Rid of Nail Fungus Forever

How To Get Rid of Nail Fungus?

The fungal deposit in the nails is ungainly sight and if you do not threat it can lead to infection and also may cause Onychomycosis.

The fungus settles in the nail bed so the removing of the nail fungus is very difficult task. The synthetic drugs often are not very effective in reaching the affected area.

In this article we present you simple remedy that will remove nail fungus. The ingredients are natural and we all have in our homes: apple cider vinegar and baking soda.

Almost all microorganisms survive in limited pH range, including the fungi.

Vinegar is acid and the baking soda is basic in nature, so their combination disrupts the fungi’s environment and in that way removes them. With this simple method you will have neat and healthy nails.

This Super Easy 2 Ingredient Way Will Get Rid of Nail Fungus Forever

Ingredients:

• Baking soda
• Warm water
• Apple cider vinegar
• A Basin to clean your feet

Preparation and use:

In the basin put apple cider vinegar (enough to submerge the nails) and soak your feet for about 20 minutes. After that wipe your feet until they become completely dry. Next step is to fill the basin with warm water and soak your feet again, for 15 – 20 minutes. Add ½ cup baking soda and soak your feet another 15 – 20 minutes and then wipe your feet.

Repeat this procedure few times a day. Also, regular cleaning and drying your feet is very important.

Read some other tips for prevention of aggregation of nail fungi:

– Wear shoes that are open near the toes. Fungi survives in moist and dark environment

– Trim your nails regularly

– Clean the nails with brush and tea tree oil every day

Continue with this treatment few weeks until the nail fungus disappears completely. The period of treatment depends on the extent of fungus settlement.