If you are suffering from high cholesterol level because of your existing diet, then there are ways by which you can reduce it. Simple changes like snacking on nuts, sprinkling a small amount of olive oil on your salad, and gulping down a little chocolate daily can help. By consuming cholesterol-lowering foods as a part of your regular diet, you can manage the condition easily. This is because such strategies will assist you in decreasing cravings for foods that are rich in cholesterol. By maintaining cholesterol level, the risk of stroke and heart attack also reduces gradually.
Some popular cholesterol-lowering foods are as follows:
Oats
If you are searching for various effective ways to reduce your cholesterol level naturally, then one of the best possible procedures is by changing the morning meal. If you consume two servings of oats consuming calorie-rich foods like sandwiches, deep- fried omelets, etc., then you will be able to lower 5.3% of bad cholesterol in just forty- two days. This is because oats contain a particular substance called beta-glucan which is efficient in absorbing LDL (bad cholesterol). If you find it boring to eat cholesterol-lowering foods like oats daily, then you can try different recipes of oats to make it interesting.
Fatty fish and salmon
A natural and amazing health wonder is Omega- 3 fats. It is effective in treating dementia, heart disease as well as various other diseases. Besides these benefits, another beneficial feature of such fats is to lower cholesterol level. According to Loma Linda University’s research, reducing saturated fats with the help of Omega- 3 fats found in fatty fish and salmon might increase good cholesterol up to 4%.
Nuts
If you are in search of snacks which can satiate your hunger and also reduce the level of cholesterol simultaneously, then you can opt for nuts. A study was published in the American Journal of Clinical Nutrition. It stated that if an individual consumed 1.5 oz of walnuts continuously for a month and six days per week, then it reduced the total cholesterol level by 5.4% as well as LDL cholesterol by 9.3%.
Apart from whole walnuts, two other useful options in decreasing cholesterol from your body are cashews and almonds. Nuts prove to be healthy for a person’s heart, but they contain high- calories too. So, it is better to practice consuming a controlled amount of nuts such as 1.5 oz which means equal to one and a half shot glass. Thus, if you are willing to consider nuts as cholesterol-lowering foods, then you must use a shot glass for measuring the specific portion which is perfect for your health. It will be a wise decision to consult a physician in such cases as he or she is the best person to suggest the amount needed by your body.
Avocado
A fantastic source of monosaturated fat that is healthy for the heart and is helpful in raising HDL or good cholesterol levels as well as decreasing LDL levels is avocado. This particular food contains beta-sitosterol which is an effective fat that is plant-based. It assists in lowering the cholesterol amount, which is absorbed by your daily food. Thus, the excellent combination of monosaturated fat along with beta-sitosterol proves avocado to be an outstanding cholesterol buster.
As avocado is rich in calorie, so the best strategy for consuming this veggie is by removing some other fatty food from your diet. An avocado (whole) contains thirty grams fat and three hundred calories. Again, the best idea is to take the advice of your doctor rather than determining the amount required for lowering cholesterol on your own.
Spinach
Among numerous cholesterol-lowering foods, one of the healthiest and common green food is spinach. It consists of huge amount of lutein which is the yellow pigment present in deep green leafy vegetables as well as in egg yolks. According to researchers, if a person consumes half a cup of food rich in lutein then it will protect him or her against heart attack as it assists the walls of arteries to remove cholesterol invaders.
Tea
You might be astonished to see the name of this beverage on the list of cholesterol-lowering foods. In the hot or iced state, tea provides lots of anti-oxidant compounds. Such compounds also help in reducing the level of cholesterol as well as blood pressure. Both black and green tea possesses high levels of anti-oxidants so you can enjoy a minimum of one cup tea daily.
If by chance you are already consuming the above- mentioned cholesterol-lowering foods, then you need to continue it for maintaining your good health. If not, then it will be a wise decision to add some of these food items to your daily diet. Stay healthy and happy forever as well as help others to do the same!
The skin barrier, known as the stratum corneum, is the outermost layer of one’s skin. It serves two purposes. Being the outermost layer, it reflects a person’s appearance and quality of health to the external world. Furthermore, it is the body’s first line of defense against weather elements and pathogens. However, due to this, the skin barrier is often prone to damage. In such scenarios, the skincare tips mentioned below might come handy.
Some natural products like aloe vera and lavender benefit the skin due to their extensive healing abilities. Aloe vera-based organic creams and products use their soothing and skin-repairing capabilities to mend damaged skin barriers quickly. Aloe vera has outstanding healing abilities that repair sun damage too. Many dermatologists advise people with sunburns to use aloe-infused creams to heal their skin. Aloe has chemical properties that help keep the skin elastic and moisturized. It also has anti-inflammatory properties and acts as a moisturizing ingredient in many skincare items.
Similarly, lavender-based products effectively address one’s damaged skin barrier and similar issues. Lavender oil is famous for its powerful antifungal and antibacterial qualities. Many skin experts advise using lavender oil for diseases like eczema and psoriasis as it can treat symptoms such as itching and inflammation properly. Besides these qualities, lavender speeds up the healing and regeneration of damaged skin tissue.
A lack of moisture in the skin is one of the primary reasons the skin barrier suffers damage. Therefore, moisturizing is the most crucial part of repairing the skin barrier gradually. You can use organic moisturizers for this purpose. Also, moisturizing must be done regularly, as doing it occasionally can cause the hydration to evaporate through the damaged skin barrier. Using a moisturizer regularly helps to seal these barriers and cracks and prevent the skin from losing more water than necessary. Retaining water in this way helps people maintain a soft and luscious texture for their skin.
The skin needs to be hydrated regularly, so depriving it of water can be one of the primary reasons for damaged skin barriers.
Most people may overlook the sensitivity aspect of their skin and over-wash and over-exfoliate it as a part of their daily routine. However, these actions can cause damage to one’s skin barrier. To avoid this, one can wash their face using a cleanser once every day. As stated earlier, cleansing and moisturizing are essential, but doing so with rampant regularity can damage surface-level skin tissue. Therefore, exfoliation should be done only once a week. Additionally, replace physical scrubs with exfoliants that are milder on the skin.
Hot showers may be refreshing and cleansing for the skin, but overexposure to steaming hot water for long periods can have debilitating effects on one’s skin. The excessive heat carried by hot water causes the skin layer tissues, nutrients, and natural oils to wither away. These elements safeguard one’s skin, so having frequent hot showers can cause skin barrier damage through the loss of these protective layers.
To avoid this problem, one can take hot showers only if necessary. One can also use lukewarm water instead of piping hot water for showers. Doing so would bring about minor, incomprehensible changes to one’s daily life but will massively benefit one’s skin.
The pH level of one’s skin determines how acidic or basic the skin barrier is. Ideally, a pH of 7, which is neither too acidic nor too basic, is preferable in any bodily area. Detergents tend to cause skin issues due to their volatile pH. They generally cause the skin to lose its natural oils and leave the barrier dry and, more worryingly, exposed to irritation and damage. Detergents increase the alkaline (basic) levels in a person’s skin, which disrupt the skin’s natural development and other processes.
Therefore, one needs to use organic or mild chemical skincare products and tools that do not increase the acidity or alkaline levels of one’s skin barrier.
One of the significant causes of skin barrier damage is a poor skincare routine. One of the best ways to streamline one’s skincare routine is to reduce the number of products from one’s daily usage list. Using several products can irritate one’s skin.
After this, one needs to simplify their skincare routine. It involves using only those products that are beneficial for the skin and eliminating those that may be surplus to requirements. One needs to hydrate their skin with water regularly for maximum moisture retention and skin flexibility.
Exposure to sun rays and UV radiation is a significant cause of skin barrier damage in individuals. One needs to be prepared to face the sun before leaving their house. An ideal way to do that is through SPF sunscreen usage every day. Ideally, the SPF rating of such creams should be more than 30 to have positive protective effects against the unforgiving sun rays.
Ideally, one must use organic sunscreen that does not contain many chemicals to keep their skin protected and healthy.
Chronic Obstructive Pulmonary Disease (COPD) is a severe, long-term lung condition that includes chronic bronchitis and/or emphysema. The disease makes it difficult for the air to pass through the airways comfortably, leading to obstructive breathing. According to studies, chronic lower respiratory diseases, including COPD, are the leading causes of death in the country. While the illness is manageable, COPD flare-ups can cause discomfort. Here’s what you need to know about the condition and its management options.
Types of COPD
COPD flare-ups
If one experiences shortness of breath, excessive wheezing or coughing, or producing more phlegm, one might have a COPD flare-up, also called an exacerbation. The symptoms of the disease are visibly worse than usual and require additional treatment. While the intensity of the flare-up ranges from moderate to severe, frequent exacerbation can cause lung damage which can be irreversible.
Signs and symptoms
Some of the signs of a flare-up include fever, scratchy throat, and other similar signs of cold, swollen ankles, coughing with mucus that is green, tan, or red in color, fatigue, unusual sleepiness or drowsiness, and a confused state of mind.
Some signs of an emergency include drowsiness, chest pains, shortness of breath, lips or fingers turning blue, or inability to think clearly. An emergency treatment kit may help, but if the symptoms worsen, consult a doctor at the earliest.
Treatment options
While some lifestyle changes may help manage the illness, treatment plans may help control the flare-ups to a great extent.
Preventive measures
Some preventive measures to ensure the flare-ups are not as frequent or severe include getting a flu shot (against pneumonia), avoiding big gatherings or crowds, washing hands regularly, and avoiding the use of fragrant cleaning products or perfumes.