Sunday, 29 May 2022

9 Heart-Healthy Low Cholesterol Foods


heart healthy low cholesterol foods

The world's leading cause of death is heart disease, with high cholesterol linked to an increased risk of developing this condition. Most people think about foods to avoid when they want to lower their cholesterol. However, there are also certain foods that are heart-healthy low cholesterol foods. 

Consider these heart-healthy foods:

 1. Legumes

 Legumes include food such as beans, soybeans, peas, and lentils. They contain lots of fiber, protein, and minerals. Consider this healthy idea: replace refined grains and processed meat with legumes and you can lower your risk of developing heart disease. 

2. Avocados

These fruits are a rich source of monounsaturated fats and fiber, both of which can help lower bad cholesterol (LDL) and raise good cholesterol levels (HDL). 

3. Nuts

 Nuts such as almonds and walnuts are full of monounsaturated fats. They also contain phytosterols, a plant compound that can help lower cholesterol. It does this by blocking its absorption in your intestines. Almonds are a good source of L-arginine, which is an amino acid that helps regulate your blood pressure. Walnuts contain omega-3 fatty acids, which are polyunsaturated fats linked to good heart health. 

4. Fatty fish

 Fatty fish like salmon contain omega-3 fatty acids that can increase good cholesterol, which will help to lower inflammation and also reduce the risk of suffering a stroke. It is also believed that fish protein has certain peptides that help to protect your heart.


5. Whole grains 

Whole grains, in particular oats and barley, have been shown to lower the risk of heart disease with both found to contain beta-glucan, a soluble fiber that helps lower cholesterol. 

6. Fruits and berries

These are another source of soluble fiber, which can lower cholesterol. Fruit is also a good source of bioactive compounds that contain various antioxidants with anti-inflammatory benefits. These can help prevent heart disease and other chronic diseases.

 7. Dark chocolate

The main ingredient in dark chocolate, cocoa, has been proven to lower bad cholesterol. It can also reduce blood pressure too. The one issue with chocolate is that it is high in added sugar, which can have a negative impact on your heart health. This is why it’s healthier to opt for dark chocolate with a cocoa content above 75%.

 8. Garlic

Garlic contains numerous healthy plant compounds, which include allicin. Research has found that garlic can help reduce cholesterol and may help to lower blood pressure in people who currently have high blood pressure.

 9. Vegetables

Vegetables are a good source of fiber and antioxidants. They are also low in calories, so they’re also essential if you are looking to keep slim and healthy. 


Tuesday, 17 May 2022

How To Get The Motivation To Change Your Life


how to get the motivation to change your life

It is so easy to tell yourself that you are going to accomplish something new, change or improve something in your life. This could include losing weight, changing careers, or just learning a new skill. But what happens when this task takes longer than you had allowed for? Your motivation starts to disappear and quite often you give up on the idea altogether.

The hard part comes shortly after you have started your particular journey. You get sidetracked with other things and your goal becomes nothing but a distant memory. 

Weight loss is a fine example of this. If you have ever tried to lose weight you know your enthusiasm is high for the first week or two. As you make lifestyle changes the pounds drop off quickly and you are feeling great about your efforts.

A few weeks into your diet you plateau and don’t lose any weight. You start to eat a little more or stop exercising as much and then before you know it you have abandoned your goal and have gone back to your old habits.

There are several reasons for this. First, you may not have recognized that plateauing is a perfectly normal occurrence when it comes to losing weight. Secondly, did you use not losing any weight as an excuse to have that extra treat or to miss a workout? Your mind can do wonderful things and is capable of coming up with hundreds of reasons to not do something. 

The number one reason for not attaining a certain goal is often put down to lack of motivation. To stay motivated and focused, you can do a number of things including:

1. Know your why

In order to make any type of change in your life, you need to have a good reason to do so. Having a goal is wonderful but the reason you have to reach that goal is probably more important. If you want to change your job then you need to have a reason for doing so, reasons could include; wanting more money, moving to a new location, or more opportunities.

2.  Set smaller goals

  A great example of this is suddenly deciding that you will run a marathon. While this is a great goal, if you focus on nothing but running 26 miles, those miles will stretch further into the distance. Instead, you want to break down the 26 miles into smaller parts. Why not focus on running a 5K instead? This will seem much more manageable to you and you can reach your goal faster. By having a certain goal within your grasp you will stay motivated longer. As you picture yourself reaching that goal you can feel proud of your accomplishment. Once there, you can then concentrate on running a half marathon, and before you know your goal of running a full marathon will become a reality.

Weight loss is also a perfect example here. If you need to lose 20 kg don’t focus on this amount. Instead, if you set smaller goals of 2 kg per month you will find that you can stay on track better. If you meet this goal faster than one month that is great then just keep on going. If you are struggling or lose a little less then don’t give up, just refocus and set your next monthly goal at 1.5kg.

3. Track your goals

Having a vision of what you want is a great way to stay motivated. This is why many people recommend keeping track of your goals. This can be done in various ways depending upon your goal. You can get tools like a calendar, vision board, food tracker, or exercise planner to help you stay on track.

Read: Tools to help you achieve your goals

 If your goal is to lose weight then keep photos and images of your progress. If it is another type of goal then keep a journal or blog of your journey. This way you can see what you are struggling with and what you are accomplishing.

Next, you really need to be honest with yourself. If you have lost 15 kg before you hit that plateau then congratulate yourself on that achievement. Focus on what you have done and not where you have to go! This is why it is often a good reason to keep photos of your journey. When you are feeling down take a look at them and remember what you did look like.

4. Get a support network 

 Getting support from family and friends can really make a world of difference to your goals. Just being able to share your achievements is often motivation enough to keep on going. Plus today it is really easy to share things with your family and friends.

If you are learning a new sport you can download apps that allow you to set goals and share your progress on Facebook and Twitter. You can even get rewards and trophies as you reach your milestones. Another way to get support is to join a group of people with the same goals. You can find these groups online on social media or offline in clubs or associations interested in that activity.

If you put these four factors into practice you will find that you have both the drive and commitment to finally make those lifestyle changes you have dreamed about.

 Read: How to create good habits to help you achieve your goals


Wednesday, 11 May 2022

Top 8 Skin Care Tips for Healthy Skin


top 8 skincare tips for healthy skin

For most people, their skin will never look better than when they are in their 20s. For others, it will never look worse. How your skin looks at the age you’re in really depends on your genetics and many other factors, but it can also be affected by using the wrong products or using the right products wrongly.  The top 8 skin care tips for healthy skin are listed below.


1. Protect Yourself from the Sun

 Sunglasses, sunscreen, and hats are all important tools to help you protect your skin from the sun. While a little sun exposure each day, up to 30 minutes each day, is healthy, overexposing is not. You’ll want to ensure that you use sunscreen, hats, and sunglasses to help protect your skin from the sun to keep it healthy. 

Practicing sun protection by wearing a sunscreen of sun protection factor(SPF) 30 and above can  prevent sun damage. Sun damage can cause the skin to develop uneven dark patches(melasma) if you are dark skinned. It can also cause aging and skin cancer.

2. Treat Acne Properly

 If you have acne, the best treatment is to seek medical advice. Some people have acne due to hormonal imbalances, others have it due to genetics, others still due to an allergic reaction to things like dairy. The main thing to know is that if you have acne, you don’t want to touch your acne and cause further infection and scaring by picking at your skin. Find a professional who uses the most natural methods and stick to that.


3. Avoid Using Too Many Products

 Many people get a little crazy with the products, piling them on and ending up with skin issues. All you really need is gentle soap for washing, a microfiber washcloth/towel for wiping and drying, and a skin type appropriate moisturizer with sunscreen. For makeup, less is more too, but you can use a lot if you make sure it doesn’t have a lot of additives.


4. Remove Makeup before Bed

 No matter how natural your makeup is, washing your face before bed is an essential beauty regime that will really make a huge difference. Wash off not just the day’s makeup but also the germs and oils that can cause acne and dullness. Add a night-time moisturizer, and your skin will work hard to repair itself while you sleep.

5. Get an Annual Skin Cancer Check

 Everyone is at risk of skin cancer, no matter what shade of skin you have. Getting an annual skin cancer check is one of the ways that you can reduce your risk of dying from highly treatable skin cancers. Most of the time, a simple procedure that takes less than 10 minutes can remove problem spots before they get serious.


6. Stay Hydrated and Eat Right

 Eating right and drinking enough water help to maintain and improve your health. Eating a diet that is high in plant nutrition is essential for healthy skin and eyes. Drinking enough water is also essential. 

Did you know that most people are dehydrated right now and don’t know it? Try focusing on drinking a minimum of 64 ounces to one gallon (depending on your height and weight) of water a day for 30 days. You will see a difference in your skin.

Read: Why is Avocado Good For The Skin?

7. Clean Your Makeup Applicators and Brushes

 You may be surprised at how damaging your makeup applicators and brushes can be to your skin. Dirty makeup brushes can cause an infection that looks like acne. Clean your brushes regularly with a good cleaner recommended for your type of applicators and brushes, and let them dry.


8. Get Your Beauty Sleep

 Sleeping enough each night gives your body time to perform repairs that only happen while you’re asleep. Getting 7 to 9 hours of sleep each night helps cut down on sagging skin, dark circles, and dullness. Imagine that – you can look many years younger just from sleeping? .


You really don’t have to do much to keep your skin looking amazing and feeling amazing. Remember, less is more. Wash your skin gently, moisturize, eat right, and watch the sun exposure, and your skin will look its best all the time now and later.









Tuesday, 3 May 2022

Mango Juice Recipes

Mango Orange Juice  


  • 2 oranges, peeled and quartered
  • 1/2 mango, peeled


Put all your prepared fruits into a juicer or blender.
Strain through a fine sieve to remove fiber.
Serve immediately. Add ice if desired.

Mango Pineapple Juice


  • 50g mango, peeled
  • 100g pineapple, peeled and cut into wedges
  • ginger
  • lemon juice


Put all your prepared fruits into a juicer or blender.
Strain through a fine sieve to remove fiber.
Serve immediately. Add ice if desired.

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