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If You Have High Cholesterol Levels, These Are The Foods You Should Eat And Avoid

The Kashmir Monitor

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A kind of fat (lipid) in the body, cholesterol is a substance that is present in all cells of the body. Build-up of cholesterol beyond normal levels can pose serious risks to your health, including heart attacks and strokes. While there are different types of cholesterol, LDL is the one which is harmful and can raise risks of heart diseases. You can control cholesterol levels by keeping a check on the foods you eat. Fried foods, oily foods and foods which have high contents of fat should be avoided by people who have high cholesterol.

Celebrity nutritionist Nmami Agarwal says, “People with high cholesterol should restrict their oil consumption to 11 to 15% of their total calorie consumption. Fried foods, oily foods, butter and mutton should also be avoided.”

When it comes to foods like mutton, they are safe as far as you’re having them in moderation. “Mutton has high fat content. But eating mutton in moderation, say once in 15 days – is not going to cause any problems. There are people who eat mutton on a regular basis and this is going to be harmful for people with high levels of cholesterol,” explains Nmami.

 

High fat dairy products, packaged items like chips, popcorns, etc should also be avoided.

Suggesting alternatives to oil in food, Nmami suggests air frying or baking food instead. Additionally, she also stresses on the importance of changing your cooking oil after every 1 or 2 months.

“Your body needs at least 9 essential fatty acids. All kinds of oils will have different components of essential fatty acids. If you change your oil regularly, it will enable your body to get all the essential fatty acids. Rice bran oil, sunflower oil, flaxseed oil, etc are oils you should try after every 1 or 2 months,” says Nmami while adding that this is something which should be followed by people who have normal cholesterol levels as well.

Foods to eat

Nmami suggests that people with high cholesterol levels should consume whole grains like oats, barley, jowar, etc. “They are good for people with high cholesterol levels as well as those who suffer from high blood pressure problems. Also, low-fat dairy products are recommended for people with high cholesterol,” she says.

Besides the foods to eat and avoid, she stresses on the importance of eating everything in moderation. “Let’s talk about egg yolk. If people with high cholesterol levels are having 1 whole egg with yolk in day, it is perfectly fine. But having 3-4 eggs can be a little problematic. Hence, moderation is the key to eating food when you have high cholesterol levels,” explains the nutritionist.

Furthermore, speaking about fats, people with high cholesterol can have sources of good fats like nuts, almonds, walnuts and avocados. “I would say that ghar ka khana is the best to deal with conditions like high cholesterol. Include foods like ginger, garlic, coriander and cinnamon to name a few, and you’re good to go!”

(Nmami Agarwal is a celebrity nutritionist)


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Health

6 Protein-Rich Foods You Should Eat After A Workout

The Kashmir Monitor

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What you eat before and after a workout can affect your health, weight loss goals and how you respond to exercise. The right kind of nutrition is important for regular progress and achieve your desired goals on time. However, it is a common tendency to put more attention to what you eat before your workout than what you eat after a workout. In this article, we talk about the right kind of proteins which you must eat after a workout.

Why is it important to eat right after a workout?

On exercising, muscles use glycogen stories for fuel. This makes muscles being slightly deprived of glycogen. Healthline mentions that some proteins in muscles also get broken down. The body tries to rebuild its oxygen stores and eating the right nutrients can help you do this faster. For good recovery, the right kind of nutrition can improve your recovery as well.

 

Proteins to eat after a workout

Exercising results in breakdown of muscle protein. The rate at which this happens depends on the intensity of your exercise. Consuming proteins after a workout can give your body amino acids for repairing rebuilding the lost proteins.

1. Eggs:

Whole eggs can be a good post-workout snack. Packed with protein, eggs while provide you with the right kind of nutrition and will improve your muscle building. People trying to lose weight can also eat eggs after working out.

2. Sweet potato:

While rich in carbs, sweet potato also contains protein. Consuming carb-rich food can refuel you after a session of intense workout.

3. Cottage cheese:

For times you feel too tired to prepare an entire post-workout meal, you can simply slice some cottage cheese into cubes, sprinkle some salt and black pepper on it and eat it raw. Cottage cheese contains good amount of protein that can help you recover after your workout.

4. Quinoa:

Fibre and protein content in quinoa make it an ideal post-workout meal. What’s more is that quinoa is gluten-free and can help people on a weight loss diet as well.

5. Chicken:

Chicken is lean protein that can help you feel energised after a workout. Protein from chicken can help you build muscle mass.

6. Fatty fish like salmon and tuna:

Along with being rich in omega 3 fatty acids, fatty fish like salmon and tuna are also rich sources of protein. Omega 3 fatty acids in fatty fish are good for heart health. Fatty fish is low in carbs and can thus be included in weight loss diet as well.

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Health

Want To Get Rid Of Bloating, Stomach Cramps Once And For All? Cut Down These Foods From Your Diet

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Cutting out specific foods can alleviate gastrointestinal issues for physically active people, especially a runner, researchers say.

The study, conducted by researchers from the Anglia Ruskin University in Britain, showed that a low fermentable oligosaccharide, disaccharide, monosaccharide and polyol (or FODMAP) diet reduces some of the issues caused by exercise such as stomach cramps and bloating, and improves a person’s perceived ability to exercise.

FODMAP foods include those containing lactose (milk, yoghurt and cheese), fructans (found in cereals, breads and pasta), galactic-oligosaccharides (legumes and onions), excess fructose (for example in apples, pears and asparagus) and polyols (often added as a food additive).

 

“We found a clear benefit when following the low FODMAP diet, with a reduction in exercise-related gastrointestinal symptoms amongst otherwise healthy, recreational runners,” said Justin Roberts, Principal Lecturer at the varsity.

For the study, the researchers involved a group of healthy recreational exercisers. Everyone in the group followed two eating plans for one week at a time, with the key difference being the FODMAP content.

The findings, published in the Journal of the International Society of Sports Nutrition, found that 69 per cent of those following a low FODMAP diet experienced an improvement in symptoms and were able to exercise more frequently and at a higher intensity.

In addition, the improvement in perceived pain, in conjunction with reduced experiences of bloating whilst on a low FODMAP diet, is likely explained by a reduction in intestinal water volume and gas production, caused by fewer indigestible carbohydrates available for fermentation in the gut.

However, further studies are needed to examine the benefits of this diet when combined with long-term training strategies. It is important that people take care if deciding to follow a low FODMAP diet, as reductions in total caloric and carbohydrate intake may impact on nutritional quality, Roberts suggested.

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Health

How black coffee can reduce your risk of type 2 diabetes

The Kashmir Monitor

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The rate at which type 2 diabetes is increasing around the world is really high. It is important to understand what measures can prevent the disease and also which of them can increase your risk of developing it.

Coffee is a very common beverage all around the world, especially in countries that have very cold climatic conditions, timesnownews.com reported.

When the beverage is a staple in so many households, it is important to understand its effect on diabetes — risk and treatment.

 

Does diabetes reduce the risk of developing type 2 diabetes? Does it help in reversing it? Read on to answer all your questions.

A cup of black coffee every day can reduce your risk of developing diabetes

According to a study published by the American Diabetes Association, people who drink coffee have a lower level of blood sugar.

Another study found that the risk of developing diabetes decreased by nine percent in people who drank one cup of coffee every day. One more study that specifically studied women of postmenopausal women found that women who drank six cups of coffee every day had a 22 percent lower risk of diabetes. There happen to be various studies that second this notion, therefore it may be safe to believe that coffee can reduce the risk of developing type 2 diabetes.

How to drink coffee to reduce the risk of type 2 diabetes?

Here is how you should drink your coffee to reduce your risk of developing type 2 diabetes-

? Regular coffee is better to reduce risk than decaffeinated coffee.

? Prefer to not use sweeteners like sugar.

? Avoid drinking coffee with any dairy products like milk or cream.

? Remember coffee has benefits for diabetes only when consumed in its purest form.

? Artificially sweetened coffee may lead to weight gain and increase your risk of diabetes.

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