HEALTHY FOOD THAT LOWER CHOLESEROL

Having a high cholesterol level increases your risk of cardiovascular disease, including heart disease and heart attacks. Making lifestyle changes such as increasing physical activity and losing weight can help lower   your  cholesterol.

 Besides you might be able to boost the cholesterol-lowering ability of your diet even more. Research studies indicate certain foods contain natural compounds that can reduce cholesterol, usually by lowering the LDL (the ‘bad’ cholesterol) levels in your blood stream.

• Oats

Eating a diet rich in whole grains is associated with having healthier cholesterol levels. Oats contain a soluble fiber called beta-glucagon. If you currently have high cholesterol levels, oats can lower cholesterol by as much as 20 percent. Oats and oatmeal are also an excellent source of minerals and protein.

• Walnuts.

Walnuts are rich in both monounsaturated and omega-3 fatty acids. Eating these nuts may be able to reduce cholesterol levels by around 15 percent, and may also improve blood vessel function and reduce inflammation. Walnuts are also an also an excellent source of vitamin E, minerals and B-complex vitamins.  

• Dry   Beans

Dry beans, such as kidney beans, navy beans, and black beans, are very high in fiber and plant proteins. Research indicates that adding beans to a diet can reduce cholesterol levels, as long as the overall calorie count is not increased. Beans are also high in B-complex vitamins and minerals.

• Olive  Oil

Olive oil is probably the best-known source of monounsaturated fatty acids and can reduce cholesterol and inflammation. Olive oil should be included in a heart-healthy diet in place of saturated or trans fats. Use it for cooking or to make dressings for salads and veggies.

• Almonds 

Almonds are high in monounsaturated fats, polyunsaturated fats, minerals, B-complex vitamins, and vitamin E. Research shows regular consumption of almonds might reduce elevated cholesterol by nearly 20 percent. Almonds make a great snack or healthy topping for a salad or side dish.

• Soy   foods

The protein in soy appears to have a beneficial impact on high cholesterol. Eating two servings of tofu, soy milk, or soybeans could reduce cholesterol levels by as much as five percent. Soy is also an excellent source of omega-3 fatty acids, vitamins and minerals.

• Orange  Juices 

Orange juice is best known as a breakfast drink and source of vitamin C, but it's also high in potassium, magnesium, vitamin A and B-complex vitamins. One research study also found that drinking orange juice every day lowered cholesterol levels and suggested that orange juice might also be helpful for people who didn't have elevated cholesterol.

•  Avocado

Avocado is an excellent source of monounsaturated fatty acids and plant sterols that can help to reduce cholesterol. Research suggests that adding avocado to a heart-healthy diet can increase the cholesterol-lowering benefit. Avocado is also rich in protein, fiber, B-complex vitamins, vitamin K, and several minerals.
Lentils
 Lentils are high in fiber, and research suggests that adding lentils to a diet can reduce cholesterol levels as long as the overall calorie count is not increased. Lentils are also high in B-complex vitamins and minerals. They make a lovely addition to soup. Plus, unlike dry beans, lentils don't need to be soaked before cooking.

2

Oats

There’s nothing more frustrating than not being able to sleep. You can’t help tossing and turning, counting down the hours until you wake up, and the million thoughts running through your head, but they are doing anything but help. When you find yourself experiencing exactly that; try these tips to help.

Get up
Staying in bed when you have tried to fall asleep and can’t is only going to add to your frustration. When you are having difficulty trying to fall asleep, you begin to get agitated with your environment, so the best thing to do is simply get out of it. Try to relax in a different area, and only return to your bed when you feel you have reached a state of sleepiness.

Avoid technology:
When we can’t sleep we instinctively reach for our phones as a distraction and something to occupy our minds. The problem with technology is that instead of preparing us for sleep, it does the complete opposite and we end up giving ourselves too much stimulation. To sleep, we need to be able to effectively switch off, and playing on your phone is not going to allow you to do that easily.

 Eliminate stress
One of the most common reasons for not being able to sleep is the stress that is on your mind. Making a mental map of all the things you feel are troubling you will allow you to address the problems that are keeping you awake. If you can, think of possible solutions and try to devise a way for the stresses to be eliminated.

Distract yourself
If the stress you are feeling is something that you can’t do anything about, then your best bet is to try and distract yourself. While it’s easier said than done, you should do all you can to use your imagination and try to create scenarios in your head that leave you with happier thoughts, and tak
Make a hot drink
Hot milk and certain teas (such as Chamomile) are known for helping the body to relax and potentially induce sleep. Acting as a mild sedative, Chamomile effectively reduces anxiety and can help to relax the muscles, making it easier for your body to slip into a sleepy state. Read more about the effects of chamomile here
.
Try some yoga breathing
Yoga is a great way to release the tension in your body, and while you might not feel like doing yoga at 1am, there is a breathing technique you can do right from where you are. Created by sleep expert Andrew Weil, the 4-7-8 method is known for releasing internal tension and the mild anxieties that are keeping you from a peaceful nights sleep.
Try not to fall asleep
If all else fails then follow the advice of psychotherapist Julie Hirst (worklifebalancecentre.org) and try to do the exact opposite; challenge yourself to stay awake. We all know that the more we tell ourselves to fall asleep, the longer we stay awake, so use the same logic and do the complete opposite. It might just be what your stubborn mind needs.