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Studies suggest that cholesterol problems can be talked to/looked at with simple dietary changes. And (medium-hard exercises that last for a while) further improve the cholesterol lowering effects of a healthy diet. 

Here are some quick tips to lower cholesterol without drugs :

1 . Say no to trans fats

Food manufacturers use trans fats because they extend the shelf life of packaged (cakes, cookies, etc.). They raise LDL (bad cholesterol), lower HDL (good cholesterol), and increase risk of developing heart disease and stroke. They're found in fried foods, (cakes, cookies, etc.) (cakes, pie crusts, frozen pizza, and cookies). Follow this rule: choose fats and oils with 2 grams or less (chicken fat, butter, cream, lard, etc.) per tablespoon.

2 . Switch to olive oil

Substituting olive oil for ghee or butter may reduce LDL cholesterol by as much as 15%, which is just like the effect of a low dose of medicine The "good" fats in olive oil benefit your heart. Choose extra-virgin olive oil.

3 . Add lots of fiber to your diet

Research hints that increasing (able to be dissolved in something) fiber intake by 5 to 10 grams each day may result in a 5% drop in LDL cholesterol. Foods like oatmeal, apples, dried plums, and beans are high in (able to be dissolved in something) fiber, which keeps your body from soaking up cholesterol.

4 . Choose colorful fruits and veggies

Fruits and vegetables are loaded with ingredients that lower cholesterol—including fiber, cholesterol-blocking molecules called sterols and stanols, and eye-appealing pigments. These include leafy greens, yellow squashes, carrots, tomatoes, strawberries, plums, blueberries.

5 . Add spices to your cooking

Spices like garlic, curcumin, ginger, black pepper, coriander, and cinnamon can improve cholesterol. Research shows that eating half to one halfway point garlic each day could lower cholesterol up to 9%.

6 . Lose those extra kilos

If you’re overweight, drop of just 4-5 Kg will reduce your LDL by up to 8%.  Having 1,000 to 1,200 calories a day (for women) and 1200-1600 calories/day (for men) will help in losing  weight safely.


7 . Exercise regularly
Exercising at least 2 1/2 hours a week (around 20 minutes per day) is enough to raise HDL (good cholesterol) and improve LDL and triglycerides. Start with a 20 minute quick and energetic walk daily!

8 . Have a handful of nuts
Nuts/very light browns and walnuts contain sterols, which, like fiber, keep the body from soaking up cholesterol. Go for unsalted ones and keep the amount in check.
9 . Quit smoking
Smoking can raise LDL and lower HDL, and quitting often improves those numbers. Breathing secondhand smoke every day can also raise levels of bad cholesterol.
10 . Stay happy
Studies suggest that when you are stressed, your cholesterol levels rise in the body. Start/work at hobby like gardening, join a book club or try deep thinking or yoga classes to keep your spirits high.
     
               
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Bad rainstorms bring with them a break from the burning summer sun and a much needed drop in temperatures. But they are also known to bring along different viral, bacterial and (related to things that slowly feed off of and weaken other things) infections, some of which can be deadly. By understanding the infections that one is likely to experience/likely to get during the rainy season and having knowledge about ways to prevent them, bad rainstorms can be completely enjoyed in a healthy way.
Here are the 3 most common diseases that occur during the rainy season and ways by which you can stay away from being infected:
 1 .  Diseases Spread By Water-logging
-One of the deadliest diseases that can spread due to water logging is leptospirosis. Leptospirosis is a bacterial infection that spreads from rat urine contaminated water. The bacteria can enter through cuts, scraped, worn area or through mucous membrane from the eyes, nose, sinuses and mouth.
-Symptoms include high fever and chills with severe headaches and body ache, pain in calf musclesnauseavomiting, diarrhea and abdominal pain.
Ways To Prevent
-Avoid walking in stagnant water, especially near garbage sites.
-If you happen to walk in stagnant water, then wash your legs with clean water.
-If you have scratches and cuts use adhesive bandage to cover the wound.
-Wear gum boots if you have to walk through water-logged areas regularly.
2 .Diseases Spread By Mosquitoes
-Dengue, malaria and chickungunya are spread by mosquitoes and are very common in the rainy season.Dengue hits our country around monsoons every year and causes a lot of morbidity and sometimes mortality.
-The symptoms are sudden-onset of high grade fever, headache,muscle and joint painsrash, shivering, muscle pain and weakness. If left untreated, they can be life threatening.
Ways To Prevent
-Use mosquito screens, nets, fiber glass meshes or magnetic insect repellent screens for your windows and doors
-Apply a mosquito repellent cream and wear full sleeved clothing when heading outdoors.
-Avoid water stagnation in your area.
-Frequently change the water in your coolers.
-Spray DDT in the drains and any stagnant water near your home.
3 . Diseases Spread By Contaminated Food And Water
-Rainy reason is notorious for causing food poisoning and gastro-intestinal troubles. Due to high humidity and moisture content, food tends to turn bad if not consumed fresh.
-Having contaminated food or water can cause gastrointestinal infection, loose stools, vomiting and dehydration. It is very common in rainy season and is caused by food or water contaminated with bacteria or parasites.
Ways To Prevent
-Always drink boiled or filtered water.
-Practice hand hygiene. Wash your hands thoroughly after using the washroom and before having a meal.
-Make sure you wash your hands for a good 10-15 seconds with soap everytime.
-Stay away from street food.
-Try and eat freshly prepared food and avoid reheated food.
-If you get diarrhea, immediately start drinking ORS solution and keep taking sips throughout the day. Dehydration from loose stools can be fatal.

Stay Healthy, Stay Happy!
LifCare Wishes You Happy Monsoon !
Our immunity is really a tricky entity. It is composed of various components like the good bacteria living in our stomach and the white blood cells that actually fight germs in our body.A weak immune system, doctors say can also be party genetic. However, all experts agree that the following simple steps can go a long way in strengthening one’s immunity:

1 . Get Adequate Sleep
Sleep is the most potent healer that the human body is capable of, by itself. While we sleep, our bodies produce a hormone melatonin, an antioxidant and also an anti-inflammatory chemical. This relaxes and heals the body from within.
2 . Exercise Everyday
Besides a whole host of benefits that we are aware of, regular exercise can effectively boost immunity. It reduces the risk of cardiovascular and respiratory diseases. The body produces the ‘feel-good’ hormone endorphin while you exercise that acts as a natural healer.
3 . Eat Fresh
Include green leafy vegetables, tomatoes, carrots and fresh fruits in your diet. They are packed with antioxidants, essential vitamins and minerals and possess anti-inflammatory and healing properties. Fruits like oranges, kiwis, berries are especially packed with vitamin C which boosts the immunity. Opt for salads, boiled or grilled vegetables and whole fruits to get the maximum benefits
4 . Spend More ‘Sun’ Time
This one is easy for us, Indians. Sunshine helps produce vitamin D in humans that is otherwise hard to get from other sources. A deficiency of vitamin D will weaken your immune system. Experts suggest getting 15-20 minutes of sun exposure in the early morning every day to get a daily dose of vitamin D.
5 . Quit Smoking
Well, smoking literally can cause cancer. Not kicking the butt poses serious threat to smokers and their loved ones. The inhaled smoke depletes the oxygen carrying capacity of blood and the gut bacteria are adversely affected reducing the immunity levels as a whole.
6 . Limit Alcohol 
Alcohol consumption is toxic for the immune system. It reduces the Magnesium and Vitamin B levels in our body leaving is vulnerable to infections. The liver is damaged by regular alcohol consumption and it also causes huge oxidative damage to your cells.
7 . Have Yogurt Daily
The probiotics contained in yogurt are very beneficial to the bacterial lining of the gut and intestine, key components of our immune system. It improves digestion and assimilation of nutrients and should be had daily for best results.
8 . Include Garlic In Your Diet
Garlic has anti-bacterial, anti-viral and anti-fungal properties that boost immunity. It also comes packed with anti-oxidants that reverse free radical damage caused to our cells. Having a raw clove of garlic in the morning is its best use.
9 . Stay Hydrated
Water helps maintain the balance of salts in our body that is integral to one’s well-being. It flushes out harmful toxins from the body and regulates processes like respiration, digestion and urination. Drink 3-4 liters each day to keep your immune system in proper condition.
10 . Learn To Cope With Stress
Stress weakens the immune system and makes you susceptible to various diseases and infections. Everyone should make a conscious effort to keep stress and anxiety at bay. Use meditation and yoga to combat these perils and stay happy.




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