When you are out of energy, grabbing a soda and a candy looks like an excellent pick-me-up. The only problem is that the sugar hits your system, gives you're rush then fades quickly. You also have cravings later.

Instead of food , reach for something healthier which will offer you long lasting energy without the crash. Some of the foods are drinks, others are meals and there are quite a few snacks. Next time you have the afternoon slumps, grab for one of these instead.
Water
If you're feeling tired after understanding side or working out, grab for water first. Dehydration can make you feel tired and sluggish. Chugging a glass or two of water refills your body’s water weight and allows cells to function more efficiently.

One study indicated that losing about 1% of your body weight as sweat affects mood and concentration. Dehydration also reduces your endurance.

After you recharge your body’s water content, can try another healthy drink.

Green Tea

If you want a drink that will give you energy and has many health benefits, have a cup of green tea. It contains a very high level of antioxidants that fight cellular stress and inflammation. Green tea also contains caffeine and L-theanine.This amino acid moderates anxiety and jitters that often come with caffeine. The combination is known to increase focus, alertness and mental concentration.Green tea also increases fat breakdown, releases more energy, and helps a lot in weight loss.

Coffee

Coffee offers an energy boost through caffeine. Some people have problems drinking coffee later in the day or get very jittery after drinking coffee. That is a result of increased epinephrine, the fight or flight hormone that your body releases when under stress.

Try not to add sugar and cream/creamer to your coffee, especially if you are trying to lose weight. They

Yerba Maté

Yerba maté is a South American drink with a lot of health benefits. Like green tea and coffee, yerba mate contains antioxidants and caffeine. It also stimulates epinephrine but doesn’t seem to give people the jitters.

There is research that suggests that yerba maté enhances mental focus, memory, mood, and physical activity.

If you've got time, try subsequent few foods as an energy enhancing meal.
Protein
Start with proteins like salmon, eggs, or beans. Salmon contains omega-3 fatty acids that reduce inflammation and reduce fatigue. Salmon contains B vitamins that increase red blood cell production, reducing fatigue.

Eggs are an ideal meal because they provide protein, amino acids, and B vitamins with a comparatively low-calorie count.



Beans are plant-based protein. They are rich in vitamins and minerals that boost cellular energy productions. They are digested slowly, keeping your blood glucose stable, and provides you steady energy.
Add a Whole Grain
Add a side of quinoa or brown rice. Quinoa is a seed that is high in carbohydrates but has a low glycemic index. That means that the carbs are absorbed slowly and offer a sustained energy release.

Brown rice contains the fiber, vitamins and minerals stripped from polished rice . Like quinoa, it has a very low glycemic index. Brown rice also contains a lot of manganese, an element that helps break down carbs and proteins.
Throw on Some Veggies
Add a leafy tossed salad or a side of sweet potatoes to your energy meal. Leafy greens like spinach are high in antioxidants, iron, calcium, magnesium, potassium, folic acid and vitamins A, C, E and K. These work to replenish depleted iron stores and widen blood vessels for better blood flow.

Sweet potatoes are slowly digested and contain manganese to assist produce energy. They also contain vitamin A, important in immune function and cellular communication.

End with Dark Chocolate
End your meal with a square of bittersweet chocolate (not milk chocolate!). Dark chocolate is full of antioxidants and caffeine. Some of dark chocolate’s effects include increasing blood flow and enhancing mental energy and mood.

All in all, dark chocolate reduces mental and muscle fatigue.

A square of bittersweet chocolate is way better for you than a candy and you’ll feel satisfied with less. If you don’t have time for a meal, try some of these snacks.
Apples
Grab an apple for a quick and lasting boost from the carbs and fiber. Like other foods on this list, apples are rich in antioxidants that enhance digestion and releasing energy for an extended period. Make sure you et an apple, not applesauce or apple juice.

Applesauce has benefits, but not the peel that contains most of the apple’s nutrition. Juices are high in added sugars and low in fiber, making them the equivalent of a candy bar in terms of nutrition.

Oranges.

Oranges are another healthy pick-me-up. One orange contains more than 100% of the RDA for vitamin C as well as antioxidants. Vitamin C deficiency is implicated in chronic fatigue and helps to fight adrenal fatigue.Eating an orange when you are tired offers you a quick burst of sugar and follows it up with nutrients that help you recover from stress and exhaustion.

And of course, Greek Yogurt.
You can also eat some Greek yogurt, which provides 40% less sugar and 2 times more protein than regular yogurt. Also, the sugars dissolve easily, providing you with instant energy. The protein then is weakened more slowly for an enduring energy boost.

Greek yogurt’s vitamin content, mainly B2 and B12, help your cells to produce energy. Greek yogurt may be a good way to fuel your body quickly and with lasting effects.

Conclusion
If you would like some quick energy, grab something which will reenergize you then keep you going. Make sure you drink an enormous glass of water first then either drink tea or black coffee.

Adding a high protein like salmon or beans over quinoa or brown rice and some healthy fruits and veggies will keep you going for a long time, both mentally and physically. All the foods in this list are very good for you on many levels


xsdccf



When you are out of energy, grabbing a soda and a candy looks like an excellent pick-me-up. The only problem is that the sugar hits your system, gives you're rush then fades quickly. You also have cravings later.
Instead of food , reach for something healthier which will offer you long lasting energy without the crash. Some of the foods are drinks, others are meals and there are quite a few snacks. Next time you have the afternoon slumps, grab for one of these instead.

Water



If you're feeling tired after understanding side or working out, grab for water first. Dehydration can make you feel tired and sluggish. Chugging a glass or two of water refills your body’s water weight and allows cells to function more efficiently.
One study indicated that losing about 1% of your body weight as sweat affects mood and concentration. Dehydration also reduces your endurance.
After you recharge your body’s water content, can try another healthy drink.

Green Tea


If you want a drink that will give you energy and has many health benefits, have a cup of green tea. It contains a very high level of antioxidants that fight cellular stress and inflammation. Green tea also contains caffeine and L-theanine.This amino acid moderates anxiety and jitters that often come with caffeine. The combination is known to increase focus, alertness and mental concentration.Green tea also increases fat breakdown, releases more energy, and helps a lot in weight loss.

Coffee


Coffee offers an energy boost through caffeine. Some people have problems drinking coffee later in the day or get very jittery after drinking coffee. That is a result of increased epinephrine, the fight or flight hormone that your body releases when under stress.
Try not to add sugar and cream/creamer to your coffee, especially if you are trying to lose weight. They 

Yerba Maté


Yerba maté is a South American drink with a lot of health benefits. Like green tea and coffee, yerba mate contains antioxidants and caffeine. It also stimulates epinephrine but doesn’t seem to give people the jitters.
There is research that suggests that yerba maté enhances mental focus, memory, mood, and physical activity.
If you've got time, try subsequent few foods as an energy enhancing meal.

Protein


Start with proteins like salmon, eggs, or beans. Salmon contains omega-3 fatty acids that reduce inflammation and reduce fatigue. Salmon contains B vitamins that increase red blood cell production, reducing fatigue.
Eggs are an ideal meal because they provide protein, amino acids, and B vitamins with a comparatively low-calorie count.

Beans are plant-based protein. They are rich in vitamins and minerals that boost cellular energy productions. They are digested slowly, keeping your blood glucose stable, and provides you steady energy.

Add a Whole Grain


Add a side of quinoa or brown rice. Quinoa is a seed that is high in carbohydrates but has a low glycemic index. That means that the carbs are absorbed slowly and offer a sustained energy release.
Brown rice contains the fiber, vitamins and minerals stripped from polished rice . Like quinoa, it has a very low glycemic index. Brown rice also contains a lot of manganese, an element that helps break down carbs and proteins.

Throw on Some Veggies



Add a leafy tossed salad or a side of sweet potatoes to your energy meal. Leafy greens like spinach are high in antioxidants, iron, calcium, magnesium, potassium, folic acid and vitamins A, C, E and K. These work to replenish depleted iron stores and widen blood vessels for better blood flow.
Sweet potatoes are slowly digested and contain manganese to assist produce energy. They also contain vitamin A, important in immune function and cellular communication.

End with Dark Chocolate


End your meal with a square of bittersweet chocolate (not milk chocolate!). Dark chocolate is full of antioxidants and caffeine. Some of dark chocolate’s effects include increasing blood flow and enhancing mental energy and mood.
All in all, dark chocolate reduces mental and muscle fatigue.
A square of bittersweet chocolate is way better for you than a candy and you’ll feel satisfied with less. If you don’t have time for a meal, try some of these snacks.

Apples


Grab an apple for a quick and lasting boost from the carbs and fiber. Like other foods on this list, apples are rich in antioxidants that enhance digestion and releasing energy for an extended period. Make sure you et an apple, not applesauce or apple juice.
Applesauce has benefits, but not the peel that contains most of the apple’s nutrition. Juices are high in added sugars and low in fiber, making them the equivalent of a candy bar in terms of nutrition.

Oranges.


Oranges are another healthy pick-me-up. One orange contains more than 100% of the RDA for vitamin C as well as antioxidants. Vitamin C deficiency is implicated in chronic fatigue and helps to fight adrenal fatigue.Eating an orange when you are tired offers you a quick burst of sugar and follows it up with nutrients that help you recover from stress and exhaustion.

And of course, Greek Yogurt.



You can also eat some Greek yogurt, which provides 40% less sugar and 2 times more protein than regular yogurt. Also, the sugars dissolve easily, providing you with instant energy. The protein then is weakened more slowly for an enduring energy boost.
Greek yogurt’s vitamin content, mainly B2 and B12, help your cells to produce energy. Greek yogurt may be a good way to fuel your body quickly and with lasting effects.

Conclusion

If you would like some quick energy, grab something which will reenergize you then keep you going. Make sure you drink an enormous glass of water first then either drink tea or black coffee.
Adding a high protein like salmon or beans over quinoa or brown rice and some healthy fruits and veggies will keep you going for a long time, both mentally and physically. All the foods in this list are very good for you on many levels




Health

food to Eat for Energy


Wearing braces are often the first step to getting the smile you want and for some people it’s the only step needed for lovely straight teeth.
Now imagine you go to all of that effort and then unknowingly make your teeth worse by eating foods that cause cavities and effectively rotting your teeth.
A good oral hygiene routine can almost eliminate the danger of cavities, but it'll still pay to avoid these eleven foods to make sure your braces don’t do your teeth more harm than good.

1.Sticky and Hard Candy

The reasons for this are two-fold. First, sweets may stick around the orthodontic and damage them.
Secondly, and perhaps most importantly, the candy will stick to your teeth and linger there, furthering the risk of cavities as it works its way underneath your braces and makes cleaning your teeth more difficult

2. Hard Nuts


Hard nuts are a mixture of two of the worst things for brace wearers; they're hard and little .
This is bad news because it can break the brackets on your brace and mean another trip to the dentist to repair them – not great news if you’re not a fan of the dentist.
You can always replace nuts with nut butter if you really miss the taste and the protein boost and healthy fats you get from nuts.
3. Popcorn

This seemingly harmless food is actually one of the worst things you can eat if you wear braces. Unpopped kernels and bits of the rogue kernel can cause a multitude of problems – the worst one being if they get wedged in your gums in a hard to reach the spot. This can lead to your braces having to be removed to get the kernel out and then reapplied.
If you actually can’t do without popcorn, don’t be tempted to settle on caramel covered varieties and check each piece for rogue kernels.
4. Hard Tacos

Hard tacos can scrape against the surface of your brace’s brackets and dislodge them. Remember that they’re only attached to your teeth with an adhesive substance.
While the adhesive is generally strong enough to withstand the majority of foods, particularly hard foods can pull them loose. If this happens to you, don’t be tempted to reattach the brackets yourself.
5. Gum

Perhaps even worse than popcorn, the gum is strictly off-limits to anyone who wears braces. Why? The gum can cause the wires between your brackets to bend.
This can be so subtle that you don’t even notice it – which means that your teeth are being pushed in the wrong direction and can lead to you needing to wear your braces for longer to undo the damage you’ve done.
6. Ice

Chewing ice is one among the most important culprits for a cracked tooth with or without braces – and with braces, there’s a risk that the crack happens beneath the brackets and goes unnoticed until the braces are removed, or the tooth breaks completely.
Of course, there's also a serious risk of breaking the brackets on your braces like with any hard food too.
7. Carbonated Drinks

While technically not a food, carbonated drinks have to make this list because of the dangers they pose to your teeth. It’s a bit of a no brainer really, but something that rots your teeth at the best of times is even worse when it sticks to your brace.
The combination of acid and sugar attacks teeth and gums and causes cavities. Certain sodas have even been known to weaken the adhesive that holds the brackets in place on your teeth.
8. Hard Pretzels

Again, eating something hard like pretzels means you run the danger of breaking a brace bracket, or worse, your tooth succumbing to the pressure of biting down while being restrained and cracking or snapping.
You can eat soft pretzels if you actually crave that pretzel taste!
9. Corn on the Cob

Accidentally biting into the cob as you eat the corn can spell disaster for your braces, causing them to dislodge or the wires to snap.
Plus, let’s be honest, anything that you simply scrape your front teeth across may be a risk with braces and nobody wants yellow chunks caught within the wires at the front of their mouths.
On the plus side, this one is basically easy to urge around – you'll still eat the corn, just remove it from the
10. Raw Vegetables

While teens everywhere do a cheerful dance reading this one, you'll (and should) maintain your vegetable intake while you’re wearing your braces. Although biting into an entire raw carrot could cause your brace to dislodge, there are some ways around this.
Lightly steam your vegetables to stay their goodness in and soften them enough to be safe around your brace. Or if you actually want them raw, on a salad, for instance , grate them or cut them into small pieces.

11. Hard Cereals

Hard cereals such as cornflakes mean you run the risk of damaging your brackets and wires and causing your brace to bend out of shape.
How you get around this one depends on your palate. You can either switch your hard cereal out for a softer one such as Weetabix or let your favorite hard cereal stand in the milk a little longer until it goes soggy.
Whichever the method you choose, adding sugar to the cereal is a no-no.
Talking to your friends etc., you will always find someone who insists that they ate something they shouldn’t have eaten when wearing braces with no repercussions. Of course you can choose to take this advice, or you can choose to take the advice of your dentist, a trained professional who knows the risks that eating the wrong foods while wearing braces can run.
As a rule of thumb, avoiding hard, chewy/sticky and sugary foods will keep your teeth and braces healthy, and permit you to urge brace free and sporting your perfect smile in no time.



food healthy

11 Dangerous Foods to Never Eat with Braces




There is a lot of pressure to perform well on your exams, which can be quite stressful. Even if you’ve studied hard, the anxiety of wanting badly to succeed can derail your cognitive abilities.
But despite the worry and the fear, the best thing you can do is relax and take some deep breaths. The next best thing is to make sure you have eaten a brain-boosting meal before you sit down to the test.
We’ll let you know about the very best food choices to prepare yourself, as well as what to avoid. Then you can breathe a bit easier, knowing you have done everything you can to dominate that exam.

BLUEBERRIES

Blueberries are great for all sorts of things, but in this case, they are helpful due to their youth-preserving antioxidants, which neutralize free radicals in the brain and body.
This can slow brain aging and help keep the brain elastic so that it can take in and preserve information as memory. Antioxidants also act against inflammation, which may contribute to brain aging and neurodegenerative diseases.
Eating blueberries on a daily basis, not just before a test, allows the antioxidants to create up and truly improve communication between brain cells. And finally, studies in animals point to the possibility that blueberries can not only improve memory, but also delay short-term memory loss.

WALNUTS, AVOCADOS, AND SALMON


According to the University of Maryland center , any food that's rich in omega-3 fats is great for memory, concentration, and overall brain function.
The physical body cannot make omega-3 fatty acids on its own, so it must come from our diets. Consuming foods like nuts, fish, or avocado within the days before an exam can actually prime the brain to shine at concentration and memorization.

Broccoli


Broccoli may be a veggie that’s full of powerful antioxidants. But that’s not all. it's also very high in vitamin K , which may be a vitamin essential to the formation of sphingolipids, an important sort of fat found in brain cells.
There are some studies in adults that indicate a high intake of vitamin K is linked to raised memory. and eventually , broccoli contains variety of anti-inflammatory compounds that help to combat inflammation and protect against brain deterioration. It doesn’t take much to urge the advantages – only one cup delivers quite 100% of your daily recommended intake for vitamin K .

DARK CHOCOLATE


The benefits of dark chocolate are many. First, it is packed with brain-boosting compounds, including flavonoids, caffeine, and antioxidants. The flavonoids tend to gather in areas of the brain associated with learning and memory, enhancing your recall and helping to slow down aging-related decline.
One large study of over 900 people found that those who ate chocolate more frequently did better on a series of mental tasks involving memory. And for reasons that are unclear, but may be linked to chocolate’s delicious taste, simply eating some tends to make people feel happy.

CAFFEINE

Caffeine is a very common stimulant that many adults consume every day. Taking in some caffeine can streamline your concentration, boost alertness, and increase overall productivity. It doesn’t last all day, but hopefully, neither does your test.
If you get your caffeine in the form of coffee, you’ll get a good dose of caffeine as well as the essential nutrients riboflavin (Vitamin B2), pantothenic acid (Vitamin B5), manganese, potassium, magnesium, and niacin (B3). Tea, on the opposite hand, has slightly less caffeine but is high in antioxidants and theanine, which is understood to scale back mental stress.

Skip the simple carbs

You may have heard of carbo-loading before a big race, but it’s not advisable before a test. Eating things like bread, pasta, or rice before an exam will offer you an instantaneous memory boost, but it's short lived and quickly thereafter leads to slowed brain function.
A heavy intake of carbohydrates will spike blood sugar and lead to the release of serotonin and tryptophan, which in combination make you feel sleepy. The last thing you want during your test is to start out strong but midway through crash on your desk in a drooling heap.

Follow this simple advice to make sure your brain is in top shape for that exam. Adding these foods into your diet within the days prior will assist you retain information as you study. Be sure to get plenty of sleep, not only to have enough energy, but also to allow your brain to effectively store the information you need to score highly. Good luck – you’ve got this!

Health

What to Eat Before an Exam



Sixty six percent of Americans are overweight or obese, 14% diet every year, and we lay out about $33 billion annually on weight loss products. It seems like everyone is looking for that magical cure to suddenly lose weight.
Losing weight is a combination of what you eat, how much you exercise, and to some extent, your family history. There is no one miracle food. However, there are foods that support weight loss.

Remove Sweeteners

Your first step is to remove all sugar and artificial sweeteners from your diet. Sugar is very easily processed, and your body is happy to store all those calories.
If you are upping your exercise to help your body burn fat, eating sugar won’t help. An average beverage has 8 teaspoons of sugar, roughly 72 calories. To burn off one 8-ounce beverage , you would like to require 1440 steps (half a mile).
Artificial sweeteners are no better for you. In fact, there's tons of evidence that eating artificial sweeteners actually causes you to gain weight. Artificial sweeteners trick your body into thinking it is about calories. When it doesn’t, it makes you crave them!

Replace Sweeteners with Fruit

Fruit has many benefits – vitamins, anti-oxidants, and fiber. It generally comes in a single serving and helps you feel full. Fruit juice isn't an honest substitute because juices often have added sweeteners and lack fiber.
Back in the 1920s, the grapefruit diet was all the rage. Turns out great-grandma was on to something. Research indicates that obese people that ate half a grapefruit before each meal dropped a mean of three ½ pounds over 12 weeks.
No magic – they just make you feel full. Check with your doctor first because some medications don’t mix well with grapefruit.
Avoid bananas. Bananas are higher in calories than other fruits and they have less fiber, so you won’t feel full as long.

Fill Up on Soup



Eat broth soup to feel full and eat fewer calories. Avoid the high calorie cream-based ones. If you select pre-made soup, go for a low-sodium version.
Salt is important, but most Americans get plenty of salt in their diet. If the soup has pasta as a filler, leave it within the bowl.

Add a Lean Protein


To lose weight, eat good quality protein. Your body uses protein to build and repair muscles, organs, skin, and other tissues as well as making enzymes, hormones and even neurotransmitters.
Protein makes you feel full longer than any other food type. For both men and ladies , increasing the quantity of lean protein reduced snacking and increased weight loss.
Lean protein includes beef, chicken, pork, salmon, trout, and whole eggs. Obviously, how you prepare the lean meat determines how healthy it's . Frying your protein isn't an honest thanks to eat lean protein. Smothering it in barbeque sauce or tartar sauce is not particularly beneficial.
Vegetarians have some excellent options for protein. Quinoa, chia seeds, seitan, and of course, beans are excellent sources of quality plant-based proteins. Plant protein is equally as healthy as meat protein.

Eat Your Veggies


Raw, steamed, or roasted veggies are good for you! Veggies are made of fiber and fiber keeps you feeling full longer. They are also full of a variety of vitamins, minerals, anti-oxidants, and other important nutrients. Do your best to eat a rainbow of veggies with every meal to maximise the nutrient intake.
Boiling veggies robs them of nutrients. A nice salad fills you up. Roasted veggies are almost sinfully good. Just don’t fry them, slather them in butter or dressing, or top them with more than a sprinkle of cheese.

Avoid Bread


White bread is bad for your waist line. Eating two slices of light bread each day is linked to a 40% greater risk of gaining weight.
To reduce, skip white breads, pastries, cake, and breaded items. Try to eat whole grain breads. But don’t eat a lot of bread, regardless!

Indulge in Dessert



Meals are much nicer when they end on a sweet note. Fruit is a terrific dessert. If chocolate signals the top of an honest dinner, try a square of bittersweet chocolate. A small bit of dark chocolate is as satisfying as a stickie sweet dessert.

Drink Wisely

 Choose water, unsweetened tea, green tea, and black coffee over any other drink.
Alcohol won’t help you lose weight and neither will “diet” sodas.

Conclusion

It is not about dieting or eating a magical food, it's about changing your approach to eating. Give up sugar and artificial sweeteners, add protein and fiber rich foods, and decrease calories to help you lose weight.
Once you make an effort to eat more healthily, you’ll find it easier to lose weight. And don’t forget the exercise!

food healthy Health

Food to Eat to Lose Weight


Over 100 million people within the us alone have high and dangerously high cholesterol levels. And, over a 3rd of those people are in danger of heart condition as a result. as long as heart condition is that the world’s leading killer, you'll want to understand the key to scale back your risk so you'll live an extended and happy life.                                                                                                                         There are 12 foods you should eat to lower your cholesterol level. Number 10 will definitely smile from ear to ear!

1. Oily Fish
Even if you’re not the biggest fish fan, you may find it’s in your best interests to become one when you see the benefits it can have for your health. Even by swapping steak for salmon twice or 3 times per week, you’re ready to give your body a healthy boost of Omega-3 necessary for reducing your cholesterol levels.
Omega-3 works by protecting the heart from abnormal rhythms while reducing the triglycerides present in your bloodstream as well. Sardines, salmon, tuna, and anchovy are all valid options.

2. Eggplant


Eggplant can typically be one of those vegetables you look at sideways in the grocery store, not quite sure what to do with it. However, with a little bit of research, you may find it becomes your favorite vegetable in no time. You can roast them and use the insides with a delicious pasta sauce , or maybe lightly fry them (in healthy oil, of course!).
The best part about an eggplant, however, is that they are so good for your body as well. They can lower your cholesterol while being an exceptional meat substitute. Eggplant lasagna, anyone?

3. Soybeans


When you want to lower your lower-density lipoproteins, also known as LDL cholesterol, then soybeans can be of assistance. Of course, you don’t need to eat them as they are, though.
Instead, you can eat tofu and soymilk as well. Just 25 grams of soy milk or tofu per day is enough to lower your LDL by as much as six percent.
With more and more people choosing to live a life of veganism, soybean products are also becoming more available and affordable.

4. Fruit


According to the national health recommendations, the average person should consume about 400 grams of fruit per day to benefit from the vitamins and nutrients they have to offer.
However, a little-known secret is that fruit does more than just offer crucial nutritional content and satisfy your hunger and thirst. If you eat citrus fruits and even apples, you also benefit from a substance known as “pectin.” Pectin is soluble fiber which can help to lower your cholesterol levels.

5. Oatmeal


If you want to start your journey to better health on the upper foot, then include oatmeal in your diet. When you get up in the morning, have a bowl of oatmeal with a piece of fruit.
Breakfast is undoubtedly the most important meal of the day, but aside from satisfying your early morning hunger, oatmeal has other benefits too. Given the soluble fiber within it, it can also have a dramatic impact on your cholesterol levels – perfect for if you’re trying to lower your LDL.

6. Nuts


Nuts are a beneficial part of anyone’s diet – except when they are covered in chocolate. When the time comes to make improvements to your health, make sure you add peanuts, walnuts, and almonds to your shopping cart.
Not only are they an excellent snack to curb your carb cravings, but they help to lower your cholesterol as well. In fact, you can reduce your LDL by as much as five percent.
Nuts also are great for heart health and assist you to step faraway from that naughty chocolate candy. 

7. Beans


The problem with many food options on the market is that once you eat them, you’re still hungry. As a result, overeating is a huge problem in our society. If you want to avoid growing your waistline any further but still want to satisfy your hunger, reach for a can of beans.
Kidney beans, lentils, and all manner of bean varieties tick all the boxes for lowering your cholesterol. What’s more, they feature stacks of soluble fiber of which the general population doesn’t get enough.

8. Avocado


Smashed avocado on toast is the “new trend” and, luckily for you; it’s also a great way to reduce your LDL by up to 22 percent. Now, you can fit in with the cool kids while making a difference to your overall health.
You will also find that avocado offers more potassium than a banana, can keep your heart-healthy, and provides beneficial monounsaturated fats.
This small, green, heart disease-fighting machine could become your new favorite snack in no time.

9. Whole Grains


Rather then load your plate up with refined grains, why not go back to the way nature intended them to be used? Whole grains are exceptional for lowering your cholesterol levels, while also being a winner for heart health and reducing heart disease risks.
Aside from being nutritious and delicious, they are also affordable. One bag of oats can go a long way toward preparing healthy snacks and breakfasts. Stock up on oats and barley and dig into the insoluble fibery goodness.

10. Dark Chocolate


While you might have previously felt guilty about eating chocolate, now you don’t have to! Dark chocolate, thankfully, can lower your cholesterol. If that knowledge isn't enough to possess you loading up your handcart with cocoa and bittersweet chocolate , then nothing will!
However, before you begin chomping down on big blocks, know that chocolate is often packed full of sugar which can counteract the benefits. If you stick with dark chocolate of 75 to 85 percent cocoa, you can reduce your LDL by as much as 6.5 mg/dl.

11. Vegetable Oils


Oil can get confusing, especially as each manufacturer claims their brand is healthier than others. However, if you still use lard, shortening, butter, or margarine to cook your meals, then it’s time to make a change.
To reduce your LDL, use sunflower, olive, or canola oil instead. Liquid oils are far more beneficial for your cholesterol than butter and lard – while not altering the flavor dramatically. Or, in baking when some oils aren’t appropriate, you can use ghee or coconut oil.

12. Tea


While not strictly food, tea still counts because it’s leaps and bounds ahead of some other foods regarding being able to lower your cholesterol. Aside from being beneficial for reducing LDL, however, tea – both black and green – have other perks as well.
They help keep your blood pressure healthy, reduce inflammation, and even improve your cardio metabolic health as well. It might be time to stock up on tea bags and tea leaves to reap the many rewards on offer!

Conclusion

One in four people dies of heart disease every year in the United States – a concerning statistic. As the world’s leading killer, it seems only natural to begin hunting for ways to reduce your risk of becoming a statistic. The best part is, it’s easier than you think.
If you try these foods above, you may be able to not only improve your LDL but pave the way for a healthier, more energetic version of you as well. Start today!


food healthy

12 Food to Eat to Lower Cholesterol

Inscription à : Articles (Atom)