7 simple snack ideas that can reduce cholesterol levels

7 simple snack ideas that can reduce cholesterol levels

If the cholesterol level in an adult is above 240 mg/dL, they have high cholesterol. The level varies for men and women based on their age. 12% of adults and 7% of adolescents in the country have high cholesterol. Besides treatment, nutritional regimes and exercise are key to lowering cholesterol levels. A person with high cholesterol must commit to a diet that does not spike the current numbers. Here are some snack options that can lower cholesterol levels:

Avocado
Avocado is a must-have item in the kitchen if an individual has high cholesterol. It is rich in healthy fats that keep one satisfied, and it has 0 cholesterol. Avocado is also versatile; add it to egg, chicken, or vegetable salads, and make guacamole, toast, or salsa. If there are young kids with cholesterol, avocados can be included twice a week in ways that appeal to their palette. Here are some easy-to-make avocado snacks:

Avocado and salmon toasts
Avocado and cucumber roses
Grilled avocado with hummus and tahini
Avocado and chicken or egg salad
Guacamole with baby carrots
Baked avocado fries

Baked chips
If an individual is working towards lowering their cholesterol levels, it takes a lot of commitment and discipline. Doctors would have banned fries, but one can still enjoy healthy fries once in a while. Just bake them instead of deep frying them. Also, it should be had in moderation. Baking vegetables can prevent the intake of greasy oil full of unsaturated fats. Homemade baked fries are better than processed baked fries. Use healthy homemade dips and salsa instead of store-bought dips while eating chips. They may contain hidden sugar and salt that can add to weight gain. Here are some healthy ideas for baked chips:

Sweet potato
Zucchini
Pumpkin
Green Banana
Carrot
Beetroot
Bitter Melon

Fruity snacks
One or 1 ½ cups or 2 to 3 servings of fruit is ideal for people with high cholesterol. It can help to keep your LDL cholesterol in check. Fruits are rich in soluble fiber and can aid the body in getting rid of cholesterol. Some fruits contain pectin, which can help in reducing cholesterol. Fruits are also beneficial for heart health. Fruits can be eaten in rotation or by making a fruit bowl, mixing an individual’s favorite fruits. If one prefers fruit juice, it can be had without sugar. Some fruits that help in lowering cholesterol levels are:

Tomatoes
Apples
Lemons
Limes
Oranges
Grapefruit
Papaya
Strawberries

Salads
Fresh homemade salads can be a wholesome meal or a snack. Doctors advise people with high cholesterol to eat five or six smaller meals daily instead of three heavy meals. Salads can be one of the items on the daily menu. But it can be beneficial only if one goes in for homemade salads. Store-bought salads may have preservatives and additives in their salad dressings. Vegetables can be chopped in advance, and one can add the dressing just before eating the salad. Make dressing out of lime, vinegar, pepper, and honey, avoid using store-bought dressing, and say no to croutons. Some salad ideas that aid in lowering cholesterol are:

Apples, walnut, cheddar salad
Cucumber avocado salad
Garbanzo and rice salad
Pineapple, carrot, cabbage, celery, and onion salad
Quinoa, broccoli, and tomato salad
Baby spinach and prawn salad

Cholesterol-lowering beverages
Snacks need not be solid all the time. If one feels hungry but not enough for a meal, they can also use beverages that help reduce cholesterol. Hot chocolate without sugar twice a day or green tea twice a day can be ideal snacks.

Nuts and seeds
Nuts and seeds are superfoods of micronutrients, unsaturated fats, and fiber. Most importantly, they are rich in antioxidants that help keep one healthy during the period when they are making changes to their new lifestyle and food habits. Have a handful of mixed nuts every day. The best nuts and seeds that aid in lowering cholesterol numbers are:

Almonds
Flaxseed
Pistachios
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts

Whole grain snacks
Whole grains are highly recommended for lowering cholesterol as they contain zero cholesterol. It also adds to weight loss, a leading cause of high cholesterol. Slowly replace refined grains with whole grains like amaranth seeds, brown rice, bulgur, rye, quinoa, steel-cut oats, barley, wheat berries, and wild rice. Some healthy whole grain snack ideas are:

Cereals
Energy bars
Melba toasts
Muffins
Oatcakes
Popcorn
Smoothies combining whole grains and fruits
Tortillas
Whole grain bread, pasta, pita bread
Whole grain buns and rolls
Whole grain cookies

Importance of lowering high cholesterol
Management of cholesterol through a nutritional regime is just one approach. It may not be entirely helpful unless combined with a structured treatment and regular exercise. Giving up on a low-cholesterol nutritional regime halfway can cause a spike in the numbers and put one at risk for cardiovascular diseases. Many assume that only people with a higher BMI are at a risk for higher cholesterol. Cholesterol does not give out any symptoms; many find out they may have higher numbers during a routine blood test. Undetected or untreated cholesterol can lead to the following complications:

Atherosclerosis
Fat deposits in artery walls
Heart attack
Hypertension
Stroke
Type 2 diabetes

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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4 side effects of inadequate water intake

The secret to maintaining good health may be eating healthy and staying active. However, the importance of water cannot be overlooked, as every organ in the body needs sufficient water to function properly. Water also aids in lubricating the joints and maintaining body temperature. In fact, drinking insufficient water throughout the day can lead to various side effects, such as urinary problems and dizziness. In severe cases, it can even lead to kidney stones. 4 common side effects of insufficient water intake Persistent headachesOne of the first side effects of insufficient water intake is the presence of persistent headaches, which can result in throbbing pain and hinder daily activities. Hence, when suffering from persistent headaches, it's suggested that an individual consume a large glass of water and rest until the headache disappears. In most cases, dehydration-related headaches should disappear in a couple of hours after consuming water. Low energy or fatigueWhen an individual is dehydrated, they may notice a drop in their energy levels. They may face symptoms such as decreased focus, lightheadedness, and dizziness. The dehydration can worsen during the afternoons due to continued inadequate water intake, worsening the fatigue, and they may be unable to go about their day as usual. Hence, one must always keep a water bottle handy. Sluggish bowel functionsWhen an individual is sufficiently hydrated, the water receptors in the colon pull water from the bloodstream to the intestines. This ensures the complete digestion of foods and softer stools. However, in the case of dehydration, one may experience sluggish digestion, and in severe cases, even constipation. In addition to the above, if one experiences chronic constipation due to dehydration, the side effect can also be accompanied by stomach pain and cramps. Dry skinDehydration can have multiple side effects on the body, including dull or dry skin. This effect of insufficient water intake can lead to dry, ashy skin and increased effects of aging due to cracks in the collagen, such as fine lines and wrinkles. Furthermore, insufficient water intake can lead to side effects like dark-colored urine and dry mouth. Therefore, it is advisable to drink a minimum of 8-10 glasses of water a day or as advised by one's primary physician. Aside from drinking water and fresh fruit juices, one can supplement their fluid intake by eating foods like cucumbers, bell peppers, tomatoes, and watermelons.  

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