The top foods to lower cholesterol

The top foods to lower cholesterol

While affected by age, gender and genetic and hereditary factors, the main causes of high cholesterol have to do with following an unhealthy lifestyle, with a poor diet, smoking, obesity, and lack of exercise. This means that by reversing our bad habits, we can lower cholesterol levels naturally, for example, through a healthy diet rich in certain foods. There are foods whose properties lower bad LDL cholesterol, which in excess can become really dangerous for our body. Recall that the cholesterol builds up in the walls of arteries, making them more finite and hard, which prevents proper circulation of blood from the heart to the cells. To look after your health consume these foods.

Foods that lower cholesterol


Have you still not incorporated oats in your breakfast? It is a super healthy food that, among its benefits, helps reduce bad cholesterol (LDL) quickly: two servings of oats can reduce cholesterol by 5.3% in just six weeks. This is thanks to its beta-glucan compound, which absorbs the bad cholesterol.

Red wine

Remember the benefits of red wine for health? Well, here’s one: two glasses of red wine a week can significantly reduce cholesterol. Do not drink more than that amount; for our body to reap the benefits of wine, we should drink it in moderation.

Read about alcohol and cholesterol to learn more.

Salmon and other fish with Omega-3

If you do not like fish, make an effort to give it a try. It’s one of the healthiest foods! One of the tastier and with wonderful health properties is salmon, rich in omega-3 fatty acid; consumed, it prevents heart disease, cardiovascular disease and lowers bad cholesterol in the body. At the same time, it helps increase good cholesterol (HDL). Other recommended fish are sardines and herring.


Walnuts, almonds, hazelnuts and other nuts in general, are rich in monounsaturated fats, healthy fats necessary for the body. The fats that nuts give us are natural and not chemically processed, which makes them heart-healthy foods and controlling cholesterol, among other benefits.


In addition to providing us a generous amount of fiber, as both black beans, red and pinto beans provide a third of the needs of daily fiber, half a cup of beans in our daily diet can get to reduce cholesterol levels by 8%. Stir into your meals!


Antioxidants that tea provides prevent damage from free radicals in the cells that can cause diseases such as cancer. Moreover, the presence of phytochemicals also helps protect our bones and defend the body against LDL cholesterol.

Dark chocolate

Dark chocolate also provides health benefits due to its antioxidant and its ability to lower cholesterol. Consuming 100 grams of dark chocolate daily reduces the risk of cardiovascular disease by 21%. What good news for those who love the chocolate!


It is one of the necessary vegetables in the diet. Flavonoid compounds protect against cancer, cardiovascular diseases, and osteoporosis. In addition, by containing lutein, it also prevents heart attacks. Try to consume half cup of spinach every day to reap its benefits.

Olive oil

Like nuts, olive oil gives us healthy monounsaturated fats, which reduce LDL cholesterol and triglycerides, while maintaining the good HDL cholesterol levels.

These are the foods to help lower cholesterol. If you want to know more natural treatments, do not miss the herbs for lowering cholesterol.

Cancer Guides- Understanding Bladder Cancer Signs

Cancer Guides- Understanding Bladder Cancer Signs

One of the first bladder cancer signs is hematuria, or blood in the urine. The urine may change color when there are traces of blood. These colors can range from orange, to pink to dark red. At other times, the urine color will not change and will only be found when a urinalysis is done. Frequent urinations, pain while urinating and urgency are also signs of bladder cancer.

Blood in the urine can be present for a day or two and then vanish for weeks or even months. However, sooner or later the blood will reappear. If you are unable to urinate or experience lower back pain with urinary incontinence, it is time to visit your healthcare provider.

In the early stages of bladder cancer, the patient may not experience any signs or symptoms. As the disease progresses, other bladder cancer signs may appear, including pain, weight loss and fatigue.

If bladder cancer advances, it can spread to other areas in the body. For example, if the cancer spreads to the lungs, patients may experience shortness of breath or a cough. The cancer can also spread to the bone, causing fractures and bone pain or the liver. If the cancer spreads to the liver, patients often experience yellowing of the eyes or skin, known as jaundice and abdominal pain.

If you are experiencing any of the signs associated with bladder cancer, contact your physician. At your appointment, your physician will ask how long you have been experiencing the symptoms, how severe the symptoms are and run a variety of tests for a proper diagnosis.

Approximately 77,000 Americans are diagnosed with bladder cancer each year. If the cancer is caught early, the survival rates are quite good. For this reason, it is essential to schedule an appointment if you experience any of the aforementioned bladder cancer signs.

20 Tips to Finally Lose Weight

20 Tips to Finally Lose Weight

Having difficulties to lose weight? Have you tried many diets and “miracle” products but still no success in losing weight and maintaining it? Well, you are certainly doing it wrong! The following tips will help you plan your weight loss the right way.

  1. Do not believe in women’s magazines, they are for sale and have no interest in what your diet works over the long term.
  2. Do not believe in miracle products to lose weight.
  3. Do not do extreme dieting. Calculate how many calories you need per day and remove no more than 300 kcal. Going lower you will lose your muscles and that will stop your weight loss, because these are the muscles that consume calories (80 kcal per kg of muscle per day). You can evaluate your needs with this calculator.
  4. Count your calories. No matter what people say, counting calories is necessary because you need to know exactly how many calories you consume to properly configure your program. This is not complicated when you have the right tools. For this, use a calorie calculator website that will give you the number of proteins, carbohydrates and fats as well as the percentage of the calorie intake for each nutrient.
  5. Keep a diary or record what you eat and sporting activities you do. You can later analyze fluctuations and correct if necessary: “Why am I not getting thinner? Why I gained weight? Have I consumed too much calories or not enough? “
  6. Eat several small meals rather than 2 or 3 too plentiful for metabolism acceleration especially after 40 according to
  7. Do not skip meals. Skipping meals slows down your metabolism and you know that the body will catch up on the following meal. Breakfast often goes out the window, yet it is the most important meal of the day that your body needs. Take a lunch soft in sugar and high in fiber.
  8. Drink a lot of water.
  9. Do not completely remove the carbs you need them for your daily activities and sports, allowing you to lose weight well.
  10. Eliminate refined sugars from your diet. These sugars are easily stored as fat by the body and are not good for health by excess. Overall, more a food is processed, the less good. Pay especially attention with sodas, they are filled with sugars.
  11. Spread your calories wisely. To do that, properly distribute the calorie intake with protein percentages, carbohydrates and fats. You need to increase your protein intake.
  12. Get to know the food you eat. You must improve your knowledge of dietetics and nutrition. You must read labels and be an informed consumer.
  13. Do not eat too much at night. Remember the saying “breakfast like a king, lunch like a prince and dinner like a beggar”
  14. Cook yourself, this is a good way to monitor what you eat.
  15. Losing weight involves a change of lifestyle, not only acting on diet. You must change your way of thinking, what you do and how you live each day. When you get there, it will be easier to lose weight and stabilize the weight loss.
  16. Put yourself on sport. Make the cardio training, fitness or weight training. You will lose weight more easily and retain your lean mass during the diet. Exercise at least 3 times a week. If you hate sports, you can also walk, it also burns calories.
  17. Do your shopping on a full stomach, it will avoid buying too much of what you should not usually put in your cart.
  18. Stop comparing yourself to others. Stay focused on your goals and take care only of you. When you compare yourself to others, this can demotivate you and reduce your results.
  19. Take photos before, during and after the diet. It’s very motivating to see your body change and its measurements. In addition, when you see yourself every day in the mirror, you can not see the differences. Comparing the photos, you can easily enjoy the results of the plan.
  20. Weigh yourself once a week. Needless to weigh yourself every day or several times a day.
9 Benefits of walking 30 minutes a day: the easiest way to get fit

9 Benefits of walking 30 minutes a day: the easiest way to get fit

With the arrival of spring, all are rushing to get a beach body test. However, it is often easier than it seems. To maintain a healthy inside and out, it is important to establish healthy habits throughout the year, working a little every day. A routine for everyone? Walking 30 minutes a day!

Not having time to go to the gym or to workout at home should not be an excuse for not doing exercising every day. It has been shown that walking half an hour daily contributes positively to improve our health. Physical inactivity is a risk factor that influences the onset or aggravation of diseases such as obesity, diabetes or depression. That is why walking thirty minutes daily is beneficial in preventing these disorders.

The benefits of walking 30 minutes a day

1. For your heart

Walking a little every day at a moderate pace has a positive effect on the cardiovascular system because it acts on heart muscle by increasing the ability to pump blood.

2. For beginners

Walking is a low intensity exercise and easily adaptable to any fitness. In addition, it is a good activity for patients who have suffered illness and are in a process of rehabilitation, such as for those who have suffered a myocardial infarction.

3. For blood pressure and cholesterol

It has been shown that walking 30 minutes a day also helps to lower blood pressure and control cholesterol levels [more info].

4. For diabetics

Walking is also beneficial for treating type 2 diabetes because it causes the muscle to capture more glucose, reducing blood levels of it.

5. For overweight people

Walking lightly, like any other cardiovascular exercise, helps fight obesity grade 1 or 2 [more info]. In more severe cases of obesity a specialist should be consulted for the best treatment.

6. For your muscles

Another advantage of walking is the influence it has on our muscles and bones because it increases bone density very important to combat osteoporosis. If you want to tone your body a little more, here are a few exercises that will help.

7. To increase levels of vitamin D

If we make outdoor activity, we can increase levels of vitamin D from sunlight. In addition, contact with nature is beneficial for our body.

8. For your social life

Walking with more people can enhance socialization, as it can become a shared activity with friends or family. In addition, with the secretion of endorphin (happiness hormone), we will feel better emotionally.

9. Accessible to all

Walking 30 minutes every day at a brisk pace is accessible to all, either when you go to work, when you went out to walk the dog, grocery shopping or just taking a walk.

After knowing all this, you have no excuse! It ‘s easy to take half an hour to devote ourselves, and what better way than walking to get fit. What are you waiting for ? Put on your sneakers and walk!

9 Benefits of Vegetable Proteins Will Bring to your Health

9 Benefits of Vegetable Proteins Will Bring to your Health

What do legumes, nuts and soy have in common? These three foods are a source of vegetable protein, essential for the proper functioning of our body. Plant proteins have many health benefits, discover everything they can do for you. Keep reading!

While animal protein is the best known (found in eggs, milk or fish) nutrition professionals indicate that a healthy diet should incorporate both types of proteins. Some even recommend that in a balanced supply 50% of protein intake has to be of animal origin, and 50% of vegetable origin.

Proteins, like carbohydrates, fats and vitamins are essential for the proper development of biochemical processes in our body, so it is essential to introduce protein – rich foods in our daily diet. However, it is worth noting that plant proteins are not absorbed as animal proteins. The absorption of animal protein is 90% while the plant is 60% or 70%, so it is important to combine plant foods properly to get all the essential amino acids.

Combinations which would provide us benefits are:

– Cereals with legumes (eg. Lentils with rice or hummus with bread)
– Legumes with nuts (eg. Beans with almonds or tofu with sesame)
– Cereals with nuts (eg. Rice with nuts)

All these combinations can be a delicious dinner. The best thing for a healthy diet is to make light and simple dinners.

Benefits of plant proteins for our health

We can find vegetable protein in many foods such as legumes, vegetable drinks, quinoa, seaweed, nuts, soy, seitan or brewer’s yeast. Proteins are essential for cell regeneration, necessary to improve the functioning of organs like the liver or the appearance of the skin. Vegetable protein sources contain very little fat and also are unsaturated fats. Foods rich in animal protein, however, tend to be high in saturated fats. Foods rich in vegetable protein helps control cholesterol and maintain healthy intestinal flora thanks to their high fiber content. Legumes, seeds and nuts are rich in essential fatty acids omega 3 and 6, very beneficial for our body. Vegetable protein sources are rich in B vitamins (except vitamin B12), vitamin C and flavonoids. Proteins are responsible for producing the neurotransmitters. A deficiency would cause a lack of mental capacity. Foods rich in vegetable protein are also good sources of magnesium and calcium. The vegetable protein is easier to digest because of its lower concentration, so do not represent overloading the kidneys and liver.

Including plant proteins in your diet is a very good choice. And not only if your purpose is to lose weight, but also to be healthy. Leading a healthy life has no trick, it is as simple as eating right and exercising. If this is your purpose do not miss the other tips we have for you.

Vitamin B12: More Energy, Less Diseases – Discover all its Benefits

Vitamin B12: More Energy, Less Diseases – Discover all its Benefits

B12: three characters that mean a lot more than what they seem and that hide one of the biggest secrets to achieve optimal quality of life. Vitamin B12 is an essential nutrient. Present in many common foods, it helps prevent cancer, improve sleep quality and increases the body’s energy, among other things. But how does it work? And why is it so important? Here we share a few foods that contain it to whet your appetite.

Vitamin B12 is a basic compound that helps the body convert food into energy. In other words, it is the creator of fuel without which your body can not function. One of the great beneficiaries of this fuel is the brain, so a good level of this vitamin is essential when combating depression, mood changes and mental problems and illnesses. In fact, if you feel tired or suffer from the aforementioned changes in mood or mood swings, you could have B12 deficiency, because according to experts, it helps proper functioning of neurotransmitters responsible for emotions, the sleep, and the ability to concentrate.

But the importance of vitamin B12 does not stop there. A study of Cancer Causes & Control in 2003 found that this nutrient is also effective in preventing certain types of cancer such as cervical cancer. Moreover, the B12 also fends off heart problems, and helps improve the appearance of the skin, nails and hair. When consumed, vitamin B12 reduces levels of homocysteine, an amino acid that increases the risk of heart attack and shoot the levels of collagen and elastin, two substances that influence the appearance of the skin.

Still not convinced? More benefits

B12 combats Alzheimer’s disease and is responsible for making and repairing DNA spiral that chain is the basis of life. Its consumption helps to better synthesize the cells, which results in less chance of developing cancer or other diseases such as anemia. As a bonus, a good dose of B12 acts as a chute of energy in the body, increasing the activity and performance. A balanced diet with the presence of this vitamin and other healthy foods is one of the keys to living many years…

How much vitamin B12 do you need?

Maintaining good levels of B12 is much easier than it seems. Although several studies claim that 40% of people between 26 and 83 years suffer from a deficiency of the vitamin, the nutrient can be found in common foods that can be part of your shopping list, such as chicken, cheese, milk, salmon … even in the herring!

According to the National Institutes of Health, adults only need one dose of 0.0015mg a day. If you are vegetarian or older than 50, you will need to take a supplement. Another case to consider is pregnancy, as doctors say, a lack of B12 and folic acid in women expecting a child can have negative consequences and increase the risk of injury to the fetus such as spina bifida.

As with everything, the best you can do to ensure a good standard of living and vitamin B12 is to follow a varied diet, containing meat, dairy and vegetables. And if you have any questions, go to your doctor, who will advise you personally. Achieving an optimum quality of life is at your fingertips.