By: Wade Meredith 1, Apples: Apple pectin is a soluble fiber that helps draw cholesterol out of the system. The flavonoids (Quercetin) in apples act as a powerful antioxidant that seems to short-circuit the process that leads “bad” LDL cholesterol to accumulate in the bloodstream, 2. Beans: Beans and vegetables are an excellent source of soluble fiber and high in vegetable protein. By properly combing beans with brown rice, seeds, corn, wheat you can create a complete protein. Properly combined beans become an excellent substitute for red meat protein that is high in saturated fat. 3. Brown Rice: The oil in whole brown rice, not its fiber, lowers cholesterol. Brown rice can be combined with beans to form an inexpensive complete protein low in saturated fat. In addition, this whole grain also supplies good doses of heart-healthy fiber, magnesium and B vitamins. 4. Cinnamon: A study published in the journal Diabetes Care found that half a teaspoon of cinnamon a day significantly reduces blood sugar levels in people with type-2 diabetes. It also reduces triglyceride, LDL, the bad cholesterol and the total cholesterol level. 5. Garlic: Garlic contains the chemical allicin, which has been shown to kill bacteria and fungi, and alleviate certain digestive disorders. It also lowers the blood-clotting properties of blood. But the most notable attention garlic has received over recent years is its possible usefulness in lowering cholesterol levels. 6. Grapes: Flavonoids in grapes protect LDL cholesterol from free radical damage and reduce platelet clumping. The LDL lowering effect ofgrapes comes from a compound that grapes produce normally to resist mold. The darker the grape, the better. 7. Oats: Oatmeal contains soluble fiber, which réduces your low-density lipoprotein (LDL), the “bad” cholesterol. Five to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent. Eating 1.5 cups of cooked oatmeal provides 4.5 grams of fiber — enough to lower your cholesterol. 8. Salmon: The major health components in salmon include: Omega-3 fatty-acids and protein. These components have a favorable cardiovascular effect. The American Heart Association recommends that people include at least two servings of fish/week, particularly fatty fish (salmon, tuna, mackerel, sardines, anchovies and herring), in their diets 9.Soy: The top health promoting components in soybeans are isoflavones and soluble fiber. Isoflavones act like human hormone that can lower LDL cholesterol and raise HDL cholesterol. All soy products (soybeans, soy nuts, tofu, tempeh, soy milk, etc.) are complete proteins, 10. Walnuts: Walnuts can significantly reduce blood cholesterol because they are rich in polyunsaturated fatty acids. Walnuts also help keep blood vessels healthy and elastic. Almonds appear to have a similar effect, resulting in a marked improvement wilhin just four weeks. A cholesterol-lowering diet with a little less than |1/3 of a cup of walnuts a day may reduce LDL cholesterol by 12%.How to Raise HDL cholesterol @} {ow to raise HDL cholesterol by eating certain foods and avoiding certain food items. lease consult your doctor ifyou have high cholesterol Raise HDL Cholesterol (Good Cholesterol) 1A tow level of HDL. (less than 3Smg/aL.) is considered as risk factor, even if your total cholesterol is within limits, ie. your tsk of heart disease is elevated. Is found that even small inereases in HDL cholesterol could reduce the risk of heart attacks. For each I mg/dL increase in HDL. cholesierol there is a 2 - 4% reduction in he risk of coronary heart disease. [You can raise your HDL cholesterol by simple life style modifications. Regular aerobic exercise within your arget heart aigand weight loss will help. You ean raise the level of HDL. cholesterol by the following: |. Foods that raise HDL. cholesterol include onions, omega-3 acids, and soluble fibers. Bat half a raw onion a day raises HDL (good) cholesterol an average of 25 pe-cent in most people with cholestero problems. Eat at least two servings of fuods high in soluble fiber; Soluble fiver is found in whole grains, oats 1nd oat bran, brown rice, fruits such as citrus fruit, apples, grapes, exc. and legumes & lentils. The soluble fiber raises HDL levels and helps lower total cholesterol, Ths wholegrain are also good source of linoleic acd 3. Use cooking oils higher in monounsaturated fas, such as canola cr olive ol. Its found that ‘monounsaturated fa raise HDL. levels. 4. Increase your consumption of omega-3 fatty acid foods such as fc, eold-pressed flaxseed oil, safflower oil, sunflower il, canola ol, dark groen vegetables, ete 5. Rat atleast two servings of soy (phytoestrogens) products. Tofu, tempeh, and TVP (texturized ‘vegetable protein) may help raise HDL levels, Include atleast two servings each day. ‘trans fatty acids ic. hydrogenated oil or vogetable shortening (Dalda, Rath, and Vanaspadi in India). Choose aliquid or semisoft variety of margarine in yorr diet Trans fay acids are found in and many fast foods and french res, baked goods such as cookies, erackers and cakes, Remember, the softer the spread, the les trans fat it contain, 7. Avoid refined carbohydrates like sugar and refined flour, These have shown to raise blood cholesterol and triglycerides ae 8. Avoid food sources of cholesterol such as egg yolk, liver, kidney, brains, ee. Foods to avoid high sholesterol 9. Avoid high fat dairy products such as regular milk, cheese and cream, 10, Reduce aleohot intake. However, alcohol (wine ot beet) in moderation may raise HDL levels However, if your do not drink, dont stato raise HDL, itis not a medicine, 11, Do aerobic exercise (brisk walking, jogging, etc.) every altemate dey.Triglyceride Reducing Foods ) Triglyceride levels have only in recent years become a marker of the level of fat in your bloodstream. Triglycerides can be taken in from animal as well as plant products and controlling their level is bit more complicated than the HDL and LDL markers of cholesterol. Triglycerides are the most common form of fat found in the body, and they are a necessary component of the diet. || What is a Triglyceride? Triglyceride are the most common form of fats found in the body. Triglycerides are the tricky fats that are not only derived from fat, but also from excess carbohydrate consumption. When carbohydrates are consumed in excess of what the body immediately needs, they are converted to triglycerides are stored as fat. Hormcnes later release the triglycerides when they are needed. Healthy triglyceride levels are at or below 150 mg/dl. Any amount over this level indicates a reduction in fat and carbohydrate intake is needed. ) Raw Vegetables Although excess intake of carbohydrates should be monitored, you can never go wrong in eating raw vegetables (which are carbohydrates). Raw vegetables take more energy to digest than their caloric value gives energy. Therefore, every time you put a raw carrot in your mouth, it will burn off more calories being digested than the carrot is worth. This results in a negative calorie intake, which can help everyone keep weight off. Cut up fresh raw vegetables in your refrigerator and keep them on hand to make quick salads. Shred carrots, chop onions, have raw peas, mandarin oranges and radishes ready to be thrown on top of a bed of greens, You not only will eat healthier and burn off carbs as you are cating them, your digestive system will thank you for the roughage. O Fruits | Fruits to eat in moderation when concerned about triglyceride levels, include the entire citrus family as the sugar content due to their high sugar content as is the case with grapes; banands (a starchy fruit), and apples. Eat at least two fruits a day, no more js needed. The serving should be the size of a tennis ball. Again, eat raw|fruits, not canned with heavy syrups, even if you rinse the syrup off. The live enzymes in the raw fruit are best for digestion. ( Protein | Protein in the form of animal products should be caten in moderation, ‘The serving size should be about the size of a deck of cards, no morethan twice daily, unless an individual is very active. Lean meats, chicken without the skin and turkey are best for keeping triglyceride levels down. The best sources of protein to regulate triglyceride levels are fish and plant products such as beans, The omega-3 oils found in fish actually help burn off triglycerides. 0 Grains Grains in their whole grain form also help burn off triglycerides. Look for labels that state "whole grain’ not "enriched." Rice and other products such as barley, millet, and quinoa are examples of whole grains. Whole grains have a higher fiber content than processed grains. The more fiber in your diet the better for your digestion, as the fiber absorbs fat and flushes out the intestinal tract. Try starting the day out with a serving of whole grain, a small protein and a fruit, U Considerations A little known fact when reading nutrition labels is that the labels are permitted by FDA regulations to be inaccurate as much as 30 percent. If a label states “less than one gram of fat,” it could conceivably have as much as 3 grams of fat. Another fact is that wien reading the total amount of fat, check the addition of the sathrated amount, the unsaturated amount and the trans fat amount. If]the numbers do not equal the total amount of fat, the remainder is trans fat. Although more difficult to reduce than cholesterol levels, triglyceride levels respond well to the intake of Omega-3s which are found in fish Jand polyunsaturated and monounsaturated fats such as olive and canol4 oils. Add at Icast 30 minutes of fat burning activity to your daily activity. Learn to read nutrition labels. Although initially this takes mord time in the grocery store, you will quickly know which foods you may|also purchase which are healthy choices and which are not. Soon you wil! understand without reading new products’ labels which ones are not worth even pulling off the shelf to evaluate.TIPS FOR GOOD HEALTH 9 Specially fo keepaway the DIABETES, BLOOD PRESSURE, HEART ATTACKS and ALLERGIES which are spreading in epidemic proportions v WATER: Take minimum of lirs of water everyday. Take 1 litre water immediately after brush- ing in the morning. The remaining water to be taken throughout the day except the time gaps as follow: ‘a. agap of 30 minutes before food _b. agap of 2 hrs. afterfood and also_c. while eating (while eating chew food properly and if only necessary take sips of water). Foo! ‘Atleast 50% of a day's food intake should be uncocked eg.: Fruits, Sprouts, Dryfnits, ‘Vegetable Salads, Vegetables and Fruit Juices. Consuming White Rice throughout the day is hazardous. Ithas to be replaced by Wheat, Jawar or Raagi. A.P. State shows highest ‘number of Diabetics in India, because of consuming white rice all the day. India is going to bea Diabetic Capital of the world in near future. Uncocked food and cooked food should not be taken together. Ina day atleast once (breakfast or dinner) take only uncooked food. Taking dinner before 7 p.m. is good for health. Itgives complete rest to Abdominal organs & reduces weight. AVOID POISONOUS FOOD: ‘Avoid 5 White poisons. Ex. Salt, Milk, Sugar, Polished Rice and White Flour (maida), avoid Bakery stuff, cool drinks, junk food and all packed and canned food. Avoid Alcohol and Tobacco. For more detials ask for a booklet viz. ‘Choosing the right food’ visit: World wellness open university / www. wivou.org EXERCISE: Go for brisk walk atleast 30 minutes every day. and for small distances including office, choose walking or use a bicycle. prefering steps in place of Elevators is a chance to improve your fitness. Remember one who walks is a Yogi, One who rides a bicycle is a Bogi, One who uses motor bikes / cars even for small distances becomes a Rogi (patient), LOVE & MEDITATION: First you love yourself. And then love everybody. Love your Job / work which is pro- viding food and fulfiling all the needs of your family. And love the nature - plant & grow two trees infront of your house, which bless your family everyday and help in reducing the global warming PRACTICE MEDITATION: ‘The regular mecitation gives you knowledge. Knowledge releives stress, thereby good health, peace and happiness. For details of Meditation visit: www.pssmovernent.org Finally what you gives to the society and to the nature- that shapes your future. (Remember society includes your parents also). Bb ‘The Indian Naturalists Assocation Member DS. Shankaraiah Call: 0000112868