Foods that fight cholesterol

Foods that fight cholesterol

Take to healthy foods that fight cholesterol and keep the heart healthy, urges dietician Ishi Khosla 

Oats: 

Dietary fibre plays an important role in maintaining our health and protecting us against many diseases like diabetes, heart disease. Oats, oat bran, and oatmeal contain a specific type of fibre known as beta-glucan. It is a soluble fibre that helps in decreasing LDL (bad cholesterol). One of the special things about the way oats work unlike other fibres is that it lowers only bad cholesterol while levels of good cholesterol (HDL) remain unchanged. This means an even better ratio between total cholesterol and HDL, ensuring increased protection against heart disease. Oatmeal is the only wholegrain food recognised by the FDA to lower cholesterol and the risk of heart disease, thereby allows its claim as a heart protective ingredient in food labels. Studies also show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fibre per day (an amount found in a bowl of oatmeal) typically lowers total cholesterol. 

Soyabean: 

Soy protein protects against various heart diseases and hypercholesterolemia as it decreases LDL (bad cholesterol) significantly, increases HDL (good cholesterol) and prevents oxidation of bad cholesterol to prevent oxidation in blood vessels. 

Green tea: 

Several studies have suggested that drinking either green or black tea may lower blood cholesterol concentration, blood pressure and inhibit clotting of blood, providing some protection against cardiovascular disease. While green tea benefits arise from catechins, black tea benefits arise from theaflavins, both of which inhibit oxidation of bad cholesterol LDL. Tea contains significant amounts of folic acid. Folic acid helps reduce the risk of heart disease and cancer. A person could obtain up to 25 per cent of RDA for folic acid by drinking five cups a day. 

Barley ('jau'): 

Several scientific researches have found that barley has some unique health-promoting effects, particularly for the heart. Its cholesterol fighting effects seem to be even more promising than oats. Studies suggest that barley can lower cholesterol levels as much as 15 per cent in individuals with elevated cholesterol levels. 

Like oats, barley too is a good source of "beta glucan", a water soluble form of fibre, which seems to retard fat and cholesterol absorption by the intestine. The fibre tends to bind bile salts, thus increasing cholesterol removal from the body, and fat soluble substances, tocotrienols (vitamin E) appear to suppress cholesterol synthesis by the liver. 

Psyllium husk: 

The good old 'Isabgol' is high in insoluble fiber (hemi-cellulose) and soluble fibre. Psyllium has also been known to exhibit cardio-protective role as it helps in lowering blood cholesterol, especially the undesirable fraction of serum cholesterol, lowdensity lipoprotein (LDL), triglycerides, apo-lipoprotein B and reducing inflammation. Cholesterol lowering properties of psyllium can be attributed to its high fibre content and presence of beta-sitosterol (a phyto-chemical). 

Foot Care, Suggestions and Natural Care

Feet are often, the most neglected part of the human body.

Foot Care Regimen

It is suggested that everyone go in for a basic pedicure every two weeks. Feet dipped in warm water to which a little shampoo and vegetable oil has been added provides a good starting point. Let the feet soak for 10 - 15 minutes, before rubbing them (especially soles) with a pumice stone. This is the time to clean the nails and remove all old nail polishes.

Regular foot exercise helps to keep feet fit. Curl your toes simulating the action of trying to pick up something with your feet. Do this for ten minutes every day to strengthen muscles and provide relief to aching feet

Get a foot massage done every two weeks by a professional. The rotating and kneading action, stimulates blood circulation and provides relief to aching foot muscles.

Another easy way to improve blood circulation in the feet are and to give relief to aching feet is a simple Hot and Cold foot bath. Prepare two basins. Put hot ( bearable) water in one to which a little (20 ml ) mustard oil has been added. In the second basin, put cold water. Let your feet soak in the hot water for up to 3- 4 minutes and then shift the feet to cold water basin. Repeat this between 5 to 7 times and then dry the feet thoroughly with a rough dry towel. It is advisable to apply some moisturizing cream on the feet after they are dry to replenish skin oils. Enjoy the sensation of relaxation that will envelop your feet.

Herbal - Natural Foot Care Tips

To soften rough feet, try this regimen every night before going to bed, for two weeks. Dip the feet in warm water containing a teaspoon of (preferably herbal) shampoo and one teaspoon of baking powder. Let them soak for 10- 15 minutes, before drying them. Apply a foot cream and then go to sleep.

Treat dry skin on the feet and cracked heels with this herbal remedy. Prepare a mixture with equal quantity of glycerin, fresh cream and honey. Apply this mixture to the feet, especially to the cracked heels and let it stay on for 15 minutes. Wash off with warm water. Try this every three days ( before sleeping) to find smooth feet and heels.

A easy pedicure which is fast and effective can be done easily at home. It is herbal and natural and fast acting. Add a few (four to five) drops of vinegar to four or five table spoons (40-50 grams) of curd and mix well in a dish. Rub this mixture well on the feet, ankles, heels and the soles of the feet especially between the toes. Let it stay on for ten minutes and then wash off with warm water. This process will rejuvenate the skin on the feet, removing dead cells and stimulating blood circulation.

If you have a tendency to develop cracks on your heels and are suffering from this painful condition, your feet require regular care. Try this natural remedy every three days before bed time. Immerse feet in warm water to which 10 ml lemon juice and 20 ml coconut oil has been added. Scrub the heel area after twenty minutes with a pumice stone. Dry thoroughly and apply a foot cream. The improvement can be seen after the second treatment and this can become a weekly feature after the first month.

Incase, you are looking for a home made moisturizer for the skin specially the feet, you can prepare one easily. Simply mix rose water and glycerin ( glycerin) in equal proportion and store, to be used when ever required, especially after foot care treatment. Replace this mixture every one month.

Gutka use a major cause of oral cancer

Commissioner Karachi Muhammad Hussain Syed said on Thursday extensive use of betel leaf, betel nuts, gutka, main puri and supari was the biggest cause of mouth cancer. 

Addressing a seminar at the Karachi Medical and Dental College as the chief guest, he said the number of people suffering from the lethal disease in Karachi was alarming. 

Recalling that the government had recently imposed a ban on the use of gutka in Sindh, he revealed that besides the urban populace, some 60 percent of people living in the rural areas suffered from oral carcinoma, mainly because of gutka use. 

The administrator appreciated the college administration for utilising the latest technology for treating dental ailments. He also inaugurated a central sterile stores department unit. 

President of the World Dental Federation Dr Tin Chun Wang also spoke on the occasion and later inspected the various wards of the dental clinic in the KMDC. 

Municipal Commissioner KMC Matanat Ali Khan, KMDC Principal Professor Dr Waqar Kazmi and Vice Principal Professor Dr Mehmood Haider were also present.

Benefits of lemon

Benefits of lemon (Thinkstock photos/ Getty Images)

Lemons are an excellent source of vitamin C. Having a lemon squeezed in warm water first thing every morning will cleanse your digestive system.

It also increases the levels of immunity thus cutting the chances of infections. Because it has antibacterial and anti-viral properties, you can battle flu and colds by downing a glass of lemon juice. It is also known to purify blood, hence getting rid of toxins from the body.

Lemon is also used in aromatherapy. Since it smells so 'clean' it induces the feeling of freshness and purges the feelings of inadequacy thus building confidence. The essential oil is known to increase the level of concentration. To get rid of a tan apply lemon on hands and feet. Section hair and rub a lemon on hair and voila, you get natural-looking highlights like you just returned from a day at the beach. 

Home remedies for diabetes

There is an alarming rise in the prevalence of diabetes in India. Thanks to our eating habits and sedentary lifestyle, even gestational diabetes is not uncommon. 

The sad fact is that it could affect the baby too. According to recent statistics, India has more people with Type 2 diabetes than any other nation. Who likes to take medicines everyday? Insulin and dialysis is even worse experience. And mind you, as opposed to the misconception, eating sweets is not the only cause for this disease. Stress and genes too play a major role in this. Although one cannot do much about it if it's genetic, it definitely doesn't harm to prevent it. 

No, you don't have to pop pills everyday. Just a few changes in your foot habits and you can cut the risks to a great extent. Here are some things that you can do at home to prevent diabetes or reduce it if you already are affected by it. 

Nobody likes bitter things. But isn't it better to take a fruit or a vegetable instead of medicines? Having bitter gourd juice on an empty stomach has proved to prevent diabetes. If you are too stubborn or enjoy eating bitter gourd, then you could make stuffed karela (bitter bourd) or fry them like chips and have them as a snack. This will not just bring a change in your menu and give a respite to your taste buds, but also be beneficial to your health. 

Soak a few seeds (1/4 tsps) of methi in water overnight. First thing after you brush your teeth in the morning, gulp down the methi along with the water. 

Jambul fruit is considered as an effective medicine for diabetes considering its effect on pancreas. The seeds too can be dried, powdered and had with water twice a day. 

The guava is among those fruits that are available in most times of the year. With its vitamin C property and high fibre content, this is perhaps one fruit that diabetics can fearlessly have. However, a recent study has shown that having guava with its skin can heighten the blood sugar levels, so make sure you peel off the skin before consumption. 

Gooseberry/amla juice too cuts the blood sugar levels. 

If you can't do without sugar in your coffee or tea, try and substitute honey. 

Studies have shown that black coffee without sugar cuts the risk of Type 2 diabetes 

Among other benefits, green tea is also helpful in reducing the blood sugar and insulin levels in the body 

Talk to the eldest member in your family and am sure they will come up with a number of home remedies to prevent diabetes. Besides, make regular walk and exercise part of your routine.