Expert tips to lower your cholesterol – without drugs – in less than five weeks

(Check with your doctor before starting any diet or exercise program.)
1. Take a brisk, 30-minute walk at least five times a week. Start reading the labels on the foods you eat.
2. Add omega-3 fatty acids and monounsaturated fats to your diet. These include:

• Fish oils
• Avocados
• Almonds
• Olive Oil (Siple prefers extra-virgin olive oil.)

3. Increase soluble fibers in your diet. These are in foods such as:

• Oatmeal
• Apples
• Pears
• Beans

4. Incorporate soy, flaxseed oils and plant sterols like those found in margarine.
5. Cut back on trans fatty acids that are found in foods like:

• Baked goods
• Breakfast cereals
• Crackers
• Cookies

6. Eat fewer saturated fats found in foods like:

• Whole fat milk products
• Eggs
• Red meat
• Chicken skins
• Vegetable and tropical oils

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New findings on nuts and cholesterol

Nuts have been consistently associated with reduced risk of coronary heart disease in epidemiological studies.¹ Evidence of nuts’ cardioprotective effects were originally recognized in the early 1990s², and since then, several human trials have documented improvements in lipid levels in response to including nuts in the diet.³ Beneficial cardiovascular effects beyond cholesterol lowering have also been identified, particularly for walnuts and almonds.

A review published recently in Archives of Internal Medicine pooled the data from 25 different clinical studies that ran for a minimum of three weeks, comparing a nut eating group to a control group. Most of the studies were done on walnuts or almonds, but studies on macadamias, pistachios, hazelnuts, pecans, and peanuts were also included in the analysis.^4,5

This review confirmed that nut consumption has beneficial effects on lipid levels,  and it also reached two interesting new conclusions: 

1. Dose dependent effect

First, the different studies were on different quantities of nuts, and the review concluded that the cholesterol-lowering effects of nuts are dose-dependent – this means that more nuts consumed translated into greater decreases in LDL and total cholesterol:

Quantity of nuts consumed	Decrease in total cholesterol	Decrease in LDL
1 oz.	2.8%	4.2%
1.5 oz.	3.2%	4.9%
2.4 oz.	5.1%	7.4%

For healthy weight individuals, these results suggest that 2.4 ounces may be better than 1 ounce for cardiovascular health.^4,5

2. Effects were greater in individuals with lower BMI

The researchers found that body mass index (BMI) modified the association between nut consumption and cholesterol lowering. The effects of nuts were greater in individuals with lower BMI, meaning that those who were overweight or obese saw less cholesterol-lowering benefit than healthy weight individuals.^4,5

Nuts and seeds are critical components of a disease-preventing diet, and I recommend eating them daily. However, I also recommend a limit of 1 ounce of nuts and seeds per day for individuals who are overweight. The results of this study support my recommendations. For those that are overweight, nuts are beneficial, but weight loss is even more important. The primary means of decreasing cardiovascular risk in overweight individuals should be eating lots of high micronutrient, low calorie foods. For people significantly overweight, nuts should still be included, but their caloric density suggests a limit such as 1 ounce per day for women and 1.5 ounces a day for men.

Wondering how many nuts are in a 1 ounce serving? The International Tree Nut Council’s website provides aguide to 1 ounce serving sizes of several different nuts.

Source : http://www.diseaseproof.com/archives/cardiovascular-disease-new-findings-on-nuts-and-cholesterol.html

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Health Benefit Of Pummelo Fruits

Pummelo

Pummelo (Citrus maxima or Citrus grandis) is acitrus fruit native from Southeast Asia and is grown in many countries in the east  including India, China, Japan, India, Fiji, and also grows in the Caribbean and USA.

Pale green color, and when ripe yellow color, with sweet white (or, more rarely, pink or red) and the meat of pummelo is very thick spongy rind. Pummelo fruit size is very large, with a diameter of a basketball, and usually weighing between 1 and 2 kg.

The pummelo is the most exotic citrus fruit which is the ancestor of the common grapefruit, and is also called pomelo, jabong, Bali lemon, lime large, and shaddock. pummelo is capable of adapting well in the dry and relatively resistant to diseases that attack plants

Usually Pummelo fruit is eaten raw or used for cooking include adding slices of fruit to desserts and salads and squeezing juice from citrus to create Beverages.

Pummelo have a lot of good nutrition for the body such as vitamin c, potassium, dietary fiber, Protein, and Carbohydrate. If  Pummelo is consumed regularly, it can provide various health benefit such as

1.Anti-boil

2. Reduce cholesterol in the blood

3. Avoid heart disease

4. Clean red blood cells

5. Reduce the fat in the bodySearch more related contents -

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