15 Cholesterol Lowering Foods You Should Consume

There are several foods that can lower your cholesterol level. Cholesterol level in the blood depends on what you eat and how your body makes cholesterol in the liver. Having too much cholesterol in the blood is not a disease, but it can lead to hardening and narrowing of the arteries (atherosclerosis) in the cardiovascular system.

Cholesterol is one of body fat (lipid) which is essential for the activity of cell membranes, make hormones, vitamins and bile acids. Cholesterol also helps in the transmission of nerve impulses. There are two kinds of cholesterol: the bad is called low-density lipoprotein (LDL) and good is called high-density lipoprotein (HDL). LDL can contribute to heart disease and other cardiovascular diseases. HDL removes excess LDL in your blood and bring it to the liver for disposal.

15 Cholesterol Lowering Foods

1. Nuts

Walnuts, almonds and other nuts can reduce blood cholesterol. Research has shown that eating a few walnuts every day can lower your cholesterol by 27 percent. According to the U.S. Food and Drug Administration (FDA), consuming about a handful (42.5 grams) of almonds, hazelnuts, peanuts, pecans, pine nuts, pistachio nuts and walnuts, may reduce the risk of heart disease. The content of Omega-3 fats and antioxidants in nuts work to rehabilitate the arterial damage caused by saturated fats.

2. Green tea

Research in Japan found that theanine in green tea beneficial to increase good cholesterol and prevent the formation of bad cholesterol. You should drink at least four cups of sugar-free green tea each day to get the benefits.

3. Tomatoes

Drinking two glasses of tomato juice a day lowered bad cholesterol from your body significantly.

4. Red grapes

Red grapes increase good cholesterol. It is recommended to drink two glasses of grape juice every day.

5. Blueberry

Blueberries contain a large number of substances that fight bad cholesterol. Compounds in blueberries (pterostilbene) can help lower cholesterol as effectively as commercial drugs with less side effects.

6. Plum

Such as blueberries, plums have a huge amount of material that lowers cholesterol.

7. Soy products

Soy products such as soy milk, tofu and tempeh not only reduces your cholesterol, but also rich in protein.

8. Garlic

Garlic has a positive effect on your bad cholesterol while maintaining good cholesterol. Many clinical trials have looked at the role and benefits of garlic on cardiovascular disease, primarily by lowering total cholesterol, LDL cholesterol and triglycerides. American Dietetic Association recommends that the health benefits of garlic, we should consume 600-900 mg (about 1 clove fresh) per day.

9. Olive oil

Olive oil can reduce bad cholesterol from your body. Researchers at the Universidad Autónoma de Madrid (Spain) found that a diet enriched in olive oil help lower bad cholesterol (LDL).

10. Coconut oil

Research Dr. Mary Enig MS of Nutritional Sciences and other research mentions that natural coconut oil (non-hydrogenated) increase the good cholesterol (HDL).

11. Avocado

Unsaturated fat in avocados is the kind of healthy because it can increase your HDL cholesterol levels.

12. Flaxseed oil

Flaxseed oil can lower blood pressure in men with high cholesterol. In the three-month study on 59 middle-aged men, those who ate flaxseed oil supplement daily blood pressure decreased significantly.

13. Fish and fish oil

A study from the Norwegian University of Science and Technology found that people with type 2 diabetes who consumed high doses of fish oil over nine weeks lowered the concentration of cholesterol in their body.

14. Pomegranate

A study by the National Academy of Sciences (USA) showed that pomegranate juice reduces cholesterol plaque buildup and increases the production of nitric oxide, which helps reduce arterial plaque.

15. Yogurt with probiotic

Several studies have shown that the probiotic Lactobacillus acidophilus and Lactobacillus reuteri actually help lower cholesterol. They work by preventing the reabsorption of cholesterol back into the blood stream.

Almonds Nutrition Facts 15 Magnificent Health Benefits High Calories But Healthy!

Almonds are healthy nuts which are added to various dishes and processed food products. In addition to delicious taste, almonds nutrition contents has so many health benefits for human body. Although popular bears the name "nuts", but in botany, Almond does not belong to the nuts crop relatives or legumes family. The almond fruit has a distinctive taste, therefore it is not surprising that many culinary uses pieces of almonds as a complementary flavor.

Based on further research, it is known that almonds contain as much as 49% oil comprising omega-9, omega-6, palmiat acid, oleum amigdalae and others. In addition to earlier oil, almonds also contain other nutrients such as carbohydrate, fiber, sugars, vitamin E, unsaturated fatty acids, vitamin B and C, calcium, iron, phosphorus, zinc, potassium and magnesium.

While the almond is often eaten on its own, raw or toasted, it is also a component of various dishes. Almonds are available in many forms, such as whole, sliced (flaked, slivered), and as flour. Almonds yield almond oil and can also be made into almond butter or almond milk. These products can be used in both sweet and savoury dishes.

Calories in almonds & nutrition facts

Do you know how many calories in almonds? Yes, almonds are fairly high in calories, in every 100 gr of almonds contains 576 calories. To burn those calories you can do activities such as 160 mins walking or 66 mins jogging, or also swimming for 48 mins or cycling for 88 mins. Even almonds has high enough calories, but it is safe to eat them.

The almond contains about 26% carbohydrates (12% dietary fiber, 6.3% sugars, 0.7% starch and the rest miscellaneous carbohydrates), and may therefore be made into flour for cakes and cookies (biscuits) for low-carbohydrate diets. A standard serving of almond flour, 1 cup, contains 20 grams of carbohydrates, of which 10 g is dietary fiber, for a net of 10 g of carbohydrate per cup. This makes almond flour very desirable for use in cake and bread recipes by people on carbohydrate-restricted diets.

Almonds are a rich source of vitamin E, containing 26 mg per 100 g (Table). About 20 percent of raw almond is high quality protein, a third of which are essential amino acids. An ounce of almonds contains 12% of necessary daily protein. They are also rich in dietary fiber, B vitamins, essential minerals and monounsaturated fat, one of the two fats which potentially may lower LDL cholesterol. Typical of nuts and seeds, almonds also contain phytosterols, associated with cholesterol-lowering properties.

The highest almonds nutrition is minerals such as copper and manganese, in every 100 gr of almond contained 0.996 mg which means meets the daily body needs 110% for copper and 2.285 mg of manganese  which mean meet the needs about 99%. The next high nutrient content are magnesium and Phosporus, for more detail you can read almonds nutritional value table that based from USDA National Nutrient database below.

Almonds nutritional value 

15 magnificent health benefits of almonds

By eating nuts regularly can prevent coronary heart disease, because almonds have the effect of lowering cholesterol levels. Recent research has shown that the addition of almonds on a number of different food turned out to donate a positive effect on heart health.This is because the benefits of Almonds can lower the glycemic response to food and reduce oxidative damage of food. Due almonds also contain monounsaturated fats and are antioxidants. In addition, the skin of almonds also contain about 30 different antioxidant compounds that give many different health benefits. And here are the other health benefits of almonds:

Lowering LDL Cholesterol

Almonds contain mono-unsaturated fat and poly-unsaturated fat, which can lower LDL cholesterol (bad cholesterol).

Reduce Risk of Hypertension

Almonds are known to contain lots of potassium which plays an important role in controlling blood pressure, thus reducing the risk of high blood pressure (hypertension).

Reduce Risk of Osteoporosis

Almonds contain a lot of calcium, magnesium and phosphorus which maintain bone density, thereby reducing the risk of osteoporosis (brittle bones).

Sources of energy

Almonds are an excellent source of energy. Almonds provide energy for the body, such as protein, vitamin B2, copper and manganese. All these substances are very important to help you lose weight because the body can make staying active longer without consuming calories from fat food sources.

Maintain Digestive Health

Almonds contain fiber food (dietary fiber), which aid digestion so it helps maintain a healthy digestive tract.

Reduce Risk of Heart Disease

Almonds contain phytochemicals such as beta-sitosterol stigmasterol, and campesterol are thought to contribute to cardiovascular health. Eating almonds can reduce the risk of heart disease.

Cancer prevention

Almond increase the movement of food through the colon, thereby preventing colon cancer.

Protection against diabetes

Almonds also help in reducing the rise in sugar and insulin levels after meals. It is good for protection from diabetes.

Good for the brain

Almonds are a source of nutrients that can help brain development. Almond induces high intellectual level and has been considered as an important food for growing children. Many mothers give almonds soaked in water to their children every day in the morning. 2-3 pieces of soaked almonds, outer skin may also be removed to avoid allergies.

Prevent birth defects

Almonds contain folic acid which has a very important role for the growth of cells and tissue. By eating almonds during pregnancy will help the growth of fetal tissue so that the fetus will not experience a disability at birth.

Controlling Body Weight 

Manganese, copper and Riboflavin which found in almond seeds play an important role in helping to control body metabolism. good metabolism can reduce the accumulation of calories in the form of body fat. Eating almonds can reduce the risk of overweight.

Protect the body from free radical damage

Almonds are loaded with vitamin E, which are antioxidants that prevent cell damage from free radicals.

Smooth Skin

Almond milk is widely used in soap products for the skin. Vitamin E which found in almonds nutritious seeds nourish and soften the skin.

Natural moisturizer

Created pure almond oil is a natural moisturizer to protect the skin against dryness. The almond oil by provide natural foods as well as restore the dead skin cells.

Strengthen hair

Almond oil contained in the act effective when treating hair loss and increase hair growth.

Almonds culinary use, servings and storage tips

Along with other nuts, almonds can be sprinkled over breakfasts and desserts, particularly muesli or ice cream based dishes. Almonds are used in marzipan, nougat, many pastries (including jesuites), cookies (including French macarons, macaroons), and cakes (including financiers), noghl and other sweets and desserts. They are also used to make almond butter, a spread similar to peanut butter, popular with peanut allergy sufferers and for its naturally sweeter taste. The young, developing fruit of the almond tree can be eaten whole ("green almonds") when they are still green and fleshy on the outside and the inner shell has not yet hardened. The fruit is somewhat sour, but is a popular snack in parts of the Middle East, eaten dipped in salt to balance the sour taste. Available only from mid April to mid June in the northern hemisphere, pickling or brining extends the fruits shelf life.

Almond serving and storage tips taken from nutrition-and-you.com

Almonds are available in the markets year around. In the stores, however, different forms of nuts are sold such as shelled, un-shelled (without outer shell), salted, sweetened, or powdered, etc. Try to buy completely shelled or unshelled raw nuts instead of processed ones.

While buying, look for the nuts that feature bright brown color; compact and uniform in size, and feel heavy in hand. They should be free from cracks/cuts, mold, and spots and rancid smell.

Shelled almonds can be placed in cool dry place for years. Store un-shelled nuts inside airtight container and place in the refrigerator to avoid them turn rancid. 

15 Effects Of Smoking That Should Know

Everyone knows about effects of smoking, there are also so many public service ads that gives advice to quit smoking. But for smokers, they sometimes assume, breathing disorders is a reference of the effects of smoking. So if they do not cough and shortness of breath, they still continue to smoke. Though the side effects of smoking not only affects the respiratory tract. It seems they have to "give up" before quitting.

Actually, the war against cigarettes has been done by many people individually as well as institutional and organizational. And on each of May 31 whole world celebrates or the World No Tobacco Day campaign. Keep in mind, that the World No Tobacco Day is a member of the World Health Organization-WHO. So, we can be sure the dangers of smoking is indeed true and not a joke.

Well, before we talk about the effects of smoking, lets see the reasons why smoking is harmful to health. The point is, lets look at cigarettes harmful substances that cause health problems in each cigarette puff.

• Nicotine. This substance containing opium could lead to addiction, the effects on the human body: lead to addiction / dependence, damage the brain tissue, cause rapid blood clot, harden artery walls.
• Tar. The manufacture of asphalt that can be attached to the lungs and can cause irritation and even cancer, the effect on the human body: kill cells in the bloodstream, increasing the production of mucus in the lungs and lead to lung cancer.
• Carbon monoxide. Gas that can cause heart disease because it can bind oxygen gas in the body, the effect on the human body: bind hemoglobin (making the body lacks oxygen), blocking transport in the blood.
• Carcinogenic substances. Influence on the human body: Trigger the growth of cancer cells in the body
• Irritant substances.  Pollute the airways and air sacs in the lungs, causing coughing

Below are side effects caused by smoking are rarely publicized:

1. Skin Cancer. Smoking does not cause melonoma, but smoking can lead to increased likelihood of dying from the disease. It alleged that, smokers at risk of developing cutaneous squamus cancer cell, a type of cancer that leave patches on the skin.
2. Heart disease. One in every three deaths in the world due to cardiovascular disease. Tobacco use is one of the biggest risk factors for this disease. Smoking causes more rapid heart rate, increase the risk of hypertension and clogged arteries and eventually lead to heart attack or stroke.
3. Cancer. Cigarette smoke contains 40 kinds of carcinogenic substances. The possibility of lung cancer in smokers 22 times greater; tongue, mouth, salivary glands, pharynx and 6-7 times greater, esophageal cancer 12 times greater, esophagus 8-10 times greater (WHO, 2002).
4. Gastric ulcer. Tobacco consumption, lowered resistance to the bacteria that cause stomach ulcers, also minimizes the ability of the stomach to neutralize stomach acid after eating so it will undermine the stomach wall. Gastric ulcers in smokers is more difficult to cure.
5. Uterine cancer. Smoking can increase the risk of cervical and uterine cancer. This cancer can be caused by nicotine in the blood. Because cigarette smoke that enters the body will soon spread to the entire body. Substance nicotine in cigarette smoke will trigger abnormal cell growth which later became the source of the advent of cervical cancer cells.
6. Psoriasis. Development of psoriasis / noncotageous inflammation of the skin that leaves a watery and itchy red patches 2-3 times more common in smokers.
7. Beurger disease. Disease that also known as throaboanginosis obliterans is inflammation in the arteries veins and nerves that lead to inhibition of the main leg blood flow and if left untreated will lead to gangrene (death of cells) so patients need to be amputated.
8. Disklori on fingers. Tar contained in tobacco smoke accumulates on the fingers and nails that yellow and brown leaves.
9. Hair loss. Smoking weakens the immune system, making the body more vulnerable to diseases such as lupus erythematosus causes hair loss, mouth sores, and eruption cutan (red spots) on the face, scalp and hands.
10. Hearing loss. Because tobacco cause deposition on the walls of blood vessels thereby inhibiting the rate of blood flow to the inner ear. Smokers could lose early than people that do not smoke or easier losing on hearing loss due to infection. 
11. Osteoporosis. There is carbon monoxide, which is toxic chemicals that lot of found in car exhaust and cigarette smoke is more easily tied in the blood of oxygen, so the ability of air to remove oxygen down 15% in smokers, as a result of people that smoke lose bone density become more brittle / cracking and healing 80% longer.
12. Caries. Smoking affects the chemical balance in the mouth, forming plaque excessive, make teeth become yellow, and occur caries.
13. Emphysema. Emphysema is dilation and destruction of air sacs in the lungs that reduce lung capacity to inhale CO2 and release oxygen.
14. Skin wrinkles. Smoking can cause premature aging of the skin due to damage to proteins that are useful for maintaining skin elasticity, erosion of vitamin A, and inhibition of blood flow. Smokers skin becomes dry and wrinkled lip and eye area especially.
15. Cataracts. Smoking is believed to worsen the condition of the eyes. Cataracts, namely bleaching eyepiece that blocks the entry of light that can cause rates of blindness, 40% occur in smokers. Smoking can cause cataracts by irritating the eye with the release of chemicals in the lungs by the bloodstream kemata brought up.